Do you think she was angry with me? I guess I was whining; certainly repetitive. I thought really I was just spurring on conversation and discussion. Sometimes I try that out and it doesnt' work, like that accomplishments post never took off.
I think she may have been getting a little irritated. I can certainly see it from her point of view--you asked about scale weight not moving, she offered suggestions to try, of which you implemented some, but then still kept mentioning the scale not moving without trying everything she suggested (regardless of whether it was just meant as a discussion point). I can also see that it's something you're wondering about, and honestly in your position I probably would too.
The accomplishments post was a good idea; just for me personally I didn't have the time for it! Certainly not as long as what you put, and (though I realize this wasn't your intention at all) it can be somewhat discouraging to list one accomplishment against your 20+.
Quote:
Originally Posted by Etana
d. recovery and foam roller 4x / week as written in program
I never thought about it helping/relieving the water retention... why?
e. I'd like to get more potassium in, but not sure how. Not sure I want to spend for those drinks on your log. Not sure if this is even an issue.
f. focus on that it IS working and not that it is NOT working.
Just seems like I read somewhere in FLTS that the recovery work helps with water retention. Can't remember if Leigh went into the particulars. Seems like it was a statement along the lines of water retention is particular difficult to handle in women, and she had even more issues with those clients of hers who didn't do recovery work.
Or maybe it was in the MRM manual, because it seems like it was in the context of women seeing the scale number bounce up and them freaking out. Sorry I can't be more help here. Tried googling "stretching water retention" and didn't find any hard facts/articles specifically about it.
Quote:
Originally Posted by Etana
by the way, (is your name Bess?)... I looked over your fitday for before you went to your family, and wow! you eat super healthy... I thought I was doing remarkable until I looked at your fitday. green food, and that fermented drink, wow! It's great to see how others are eating, very informational
Not Bess, Amanda (just amended my siggie to include ).
Yeah, started supplementing with some odd "Boulderite" stuff a little bit after college. Issues with skin that I wanted to treat naturally rather than get Rxs for creams that had a boatload of negative side effects. I just think that our bodies are generally able to heal themselves if we give them right tools, i.e., nutrition. So I've been trying to eat whole, unprocessed foods for quite awhile now. The homemade desserts certainly taste good, but I know I'll be ready to go back to my normal routine and my normal food in another five days. I always am after a vacation.
About the green foods, I think particularly that while I'm in a deficit I need them, since I'm getting in less fruits and veggies overall. Regarding the kombucha, I just figure it doesn't hurt to have some additional healthy bacteria in my system, and it's kinda fun to make, and very cheap once you get the scoby ("symbiotic culture of bacteria and yeast"). Like I said, weird Boulderite-type stuff.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Results: THU July 2, OPT Week 9
1954 cal burned
-502 cal eaten
1452 cal deficit
YES: food (1100-1200 cal) = ESE day
N/A: exercise: rest WEEK
YES: sleep: 9.5 hours
NO: recovery exercises and foam roller
COMMENTS: 1. FOOD: fasted until dinner, ESE to recovery from potluck on Monday. Even 1 ESE day will not get my average calories to 1100 which is my goal for this sedentary rest week, or even 1100-1200... I'll need another really low cal day Fri, Sat, or Sun. Ugh. the calories are SO low, I'm gonna have to find a way the next 3 weeks to get my activity/NEAT up more, so I can eat more, or I'll fizzle out and be resentful on 1100 cal.
2. EXERCISE: rest week, but went to Jazzercise, very light and very fun! 3. SCALE WEIGHT: 173.4 Scale bounces up VERY FAST after a high cal day, and goes down very slowly, considering it is not fat-gain 4. EMOTION/COMPLIANCE: a nice calm day, with a light healthy dinner of fish and vegies and a fruit ice-pop
I'm repeating this again....
I believe:
a. I have gained muscle
b. I have gained strength
c. I have lost significant inches
d. I have lost some scale weight
e. I do retain water...
I am grateful that I feel very healthy and strong and can work out and can do lots of NEAT and can live in deficit and not be sick. I am grateful that dieting is my biggest problem; life is good.
5. REST WEEK: Slept in today 9.5 hrs. Forgot RECOVERY stretching again last night. Well, there's today...
HABITS TO IMPROVE: I mean, really....
YES/NO RECOVERY 4-7 times per week
YES/NO SLEEP! min 7 hrs/night in bed with lights off
....................this is a rest week, so I need to sleep !
Sleep, sleep & sleep some more and then when fully rested, walk and try to incorporate those foam rolling exercises.. always forget to make time for those as well.
Sleep, sleep & sleep some more and then when fully rested, walk and try to incorporate those foam rolling exercises.. always forget to make time for those as well.
I hadn't thought about what scribess Amanda suggested that foam roller might relieve some water retention...
I'm rereading FLTS (actually listening to the followalong) and it's much more understandable the second/third time around... but I still don't understand water retention and the role drinking more or less water, more or less sodium and potassium play on water retention...
ah, I have some reading to do:
I should re-read the leighpeele.com blog about The Science of Scale Fluctuations
... and re-read about water retention...
... and read the water manual
The water retention stuff is hyooge for women. After not having had any problems with water retention for maybe over 2 yrs, it's suddenly coming back to me and I'm frantically trying to explain how & why this is happening.
- entering menopause
- hot & humid weather
- more inflammation
- too stressful dieting (too low on the low days and not high enough on the high days?)
- not enough salt?
Drives me crazy.. the upside.. can understand again why it drives other women crazy too
Ah.. maybe not enough for the hot & humid weather... more than it has been in the last few months, but yeah.. I *am* slacking on the water department.
Used to down 500ml after every bath room visit and that kept me going back all day long.. it has become much less, maybe 250ml each time.. and worse even, forgetting to drink at all!
Touché my dear!
Exits log & runs to the kitchen to dring one whole litre of water! Comes back in to report . Hadn't realized I was thirsty..
Touché my dear!
Exits log & runs to the kitchen to dring one whole litre of water! Comes back in to report . Hadn't realized I was thirsty..
so, 4 liters or 2 liters per day?
Leigh said 2 liters was fine for me on my moderate exercise.
I find 2 liters easy to do, and 4 liters a burden every day.
but if increasing my water will lower my water retention... it'd be worth it
I am going to conquer this fear of learning how to upload photos this week!!! I was looking into electrolyte drinks and found this list. I eat enough of these foods that I doubt I'm low in potassium:
Heh, I do know that when we feel thirsty, that means we're already dehydrated, not that we're in danger of becoming dehydrated. So based on that, to be properly hydrated we should never feel thirsty.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
so, 4 liters or 2 liters per day?
Leigh said 2 liters was fine for me on my moderate exercise.
I find 2 liters easy to do, and 4 liters a burden every day.
but if increasing my water will lower my water retention... it'd be worth it
To be honest, as anal as I am about counting what I eat, so forgetful I am about drinking. It's for a good reason that I've forced myself to link drinking to pee-ing... go to the toilet, wash hands, drink water and go on your merry way.
The downside is when I forget to drink after my first bathroom visit which is always a postponed thing, since I first go back upstairs, weigh myself, put on clothes, measure with BIA.. go downstairs and take my supps with water & grapefruit juice. Sometimes I'll only do the grapefruit juice and forget to drink... after which it's like a domino stone = forgetting to drink = not having to pee as often = not drinking as much.. etc.
So, the only way to count would be visits to BR x glasses of water plus what I drink outside that = coffee, tea, sports drink.
That's easily 2 litres, but I guess on days I do drink that 500ml per visit and supposedly go 6 times a day, that's 500x6 = 3000 ml plus around 1L from assorted drinks or 4L/day
When I forget ... make that 250x4-5 = 1000ml plus around 1L, so there's your 2 L.
this is all quoted from websites:
How to Make Low-Carb Sports Drink
http://lowcarbdiets.about.com/ od/beverages/a/sportsdrink.htm
quoted: Sodium - 8 oz of a typical sports drink contains 110 mg of sodium. This is the amount of sodium in a small pinch of salt. A teaspoon of salt contains 2300 mg of sodium, so basically you need 1/20th of a teaspoon of salt - not much! Half an ounce of salted peanuts (about 14 peanuts) has this much sodium, and also about 90 mg of potassium. Potassium - 8 oz of a typical sports drink contains 30 mg of potassium. A cup of tea has 88 mg of potassium. A small peach has 150 mg. More high potassium low-carb foods It turns out that two tablespoons of lemon juice contain almost exactly the amount of potassium in 8 oz of a typical sports drink. So, if you want to make your own low-carb sports drink, it's quite easy. Just mix together:
1 cup (8 oz) water (not carbonated)
2 Tablespoons lemon juice
small pinch of salt
Flavoring and sweetener to taste
Flavoring Ideas:
Crystal Light Drink Mix
Unsweetened Kool Aid (with sugar substitute to taste)
Sugar-Free Flavored Syrups such as Da Vinci or Torino
______________________________ ______
Foods in order of potassium content:
1 cup yogurt – 573 mg potassium
1 4 oz pork chop (boneless) – 514 mg
1 cup cooked chopped broccoli – 458 mg
½ avocado – 436 mg
1 medium banana – 422 mg
½ cup cooked spinach – 420 mg
Other high potassium low carb foods include:
4 oz beef (sirloin) 495 mg
4 oz grilled salmon – 480 mg
1 cup chopped chicken breast meat – 358 mg
2 Tablespoons tomato paste – 342 mg
1 3X3” Miracle Brownie – 333 mg (chocolate is high in potassium)
1 cup raw cauliflower – 303 mg
2 T peanut butter – 240 mg
1 cup black tea - 88 mg
Other high potassium (but high carb) foods: potatoes, oranges
The daily recommended intake of potassium is 4 grams, however the average American gets only half of that. For this reason, most people could do with extra potassium in their diets. Good sources of potassium include broccoli, tomatoes, garlic, bananas, apricots, avocados, and oranges. http://wiki.answers.com/Q/What_is_th..._for_potassium
It makes so much sense isn't it? Yet, I'm surprised not more people do it...
Two reasons to do it:
- you reinforce the good habit of drinking enough once starting out properly (yeah, here's where I've started slacking = only 1 glass instead of 2 or 1,5 and even skipping!
- drinking water during a meal is not so good = washes down food. Even when you'd not believe having too much water in the stomach is bad, it's still bad when you like me don't chew food enough and are a super-fast eater... so I never drink water during a meal anymore.. maybe before I start eating or later on (after a visit to the toilet) but during a meal?? only for extended sit-down dinners...
It makes so much sense isn't it? Yet, I'm surprised not more people do it...
Two reasons to do it:
- you reinforce the good habit of drinking enough once starting out
- drinking water during a meal is not so good = washes down food.
NOT so good to drink on my way home from work... I pee right before I leave work... Espi, just wait hmmm til you're 63 lol ... you'll see
Yes.. another place when this messes up with drinking water. I'm always drinking less when travelling as I hate using public toilets or worse yet, having to search for non-existant ones. And of course you don't always carry enough water or want to buy extra water.
Solution and reminder to myself: drink that same amount as soon as you get home ... been to gym today, drank my bottle of sports drink, went to BR but didn't drink again.
definitely do it as soon as possible. It had a lot of great information, much of which seems to pertain to issues you are having.
Take care.
What issues do you see me having? I'm curious at your objective view.
I certainly don't need a break.
I skimmed the article and downloaded, but haven't listened to the podcast yet.
I read Leigh's Water Manual; I think the only issue I'm really having is that the scale weight isn't dropping. I've decided that it's because in 8 weeks:
1. I gained 2-4 lbs muscle
2. I retain 2-4 lbs water
3. I lost 3-4 lbs fat
4. I'm impatient
5. I need to burn more activity calories; I think I need a larger deficit to burn a pound of fat than 3500cal, whatever the science of it is
It's possible I dont' get enough sodium but I doubt it: when I did MRM my salt was about 1700mg/day, but my guess is that is a low estimate. So I think sodium is probably fine.
It's possible I don't get enough potassium in, but from the list of foods high in potassium, I eat a lot of those foods daily.
I'll listen to the podcast today, thanks for pointing it out to me
COMMENTS: 1. FOOD: I'm somewhat unmotivated. I did great with food until late afternoon, ate too many cherries, popcorn, peanuts, and some M&Ms... Today's another day. Even if I don't meet my 1100-1200 cal goal for the week, I'll still be under 1300cal, which is fine 2. EXERCISE: rest week, skipped Jazzercise today and yestday: slept in instead. I wanted to go, but my foot tendon's a bit sore, and since it's supposed to be a rest week, I decided to sleep in. I'd like to really see the effect of more sleep, since I know that's a big area in which I have not been compliant. 3. SCALE WEIGHT: 172.6 still not as low as 3 weeks ago, and only a 3lb total loss from day 1 4. NEAT: none, this was the lowest activity day in 4 months I think; just sat around on the computer doing not much of value.. Oh well, writing it is better than going unconscious and repeating this day after day.
I'm repeating this again....
I am grateful that I feel very healthy and strong and can work out and can do lots of NEAT and can live in deficit and not be sick. I am grateful that dieting is my biggest problem; life is good.
5. REST WEEK: Slept in today 9.5 hrs. Forgot RECOVERY stretching again last night. Well, there's today...
HABITS TO IMPROVE: I mean, really....
YES/NO RECOVERY 4-7 times per week
YES/NO SLEEP! min 7 hrs/night in bed with lights off
....................this is a rest week, so I need to sleep !
COMMENTS: 1. FOOD: I'm still somewhat unmotivated. I had hoped to eat ummm 300 cal today, to try to get 1100-1200 goal for week, but I'm now at an average cal of 1257 cal for the week, and really that should still cause fatloss. 2. EXERCISE: rest week, resting on the couch most of day watching tennis... 3. SCALE WEIGHT: 172.6 still only a 3lb total loss from day 1 4. NEAT: Took a walk and some light housework and grocery shopping brought NEAT up to a respectable level 5. REST WEEK: Slept in today 10 hrs. Forgot RECOVERY stretching again
HABITS TO IMPROVE: I mean, really....
YES/NO RECOVERY 4-7 times per week
YES/NO SLEEP! min 7 hrs/night in bed with lights off
....................this is a rest week, so I need to sleep !
Etana, starting at just before 41 min he starts to discuss issues that females often have. I know you questioned "cortisol" recently, I too don't know much about it.
He talks about women and water retention, hormone issues due to low carbs causing problems with more cortisol issues (not sure your carb amounts,) and just more stuff about cortisol.
He is basically talking specifically about the person who just doesn't lose weight when doing everything right, and if it isn't that the person is tracking wrong, he thinks it's all related to water in one way or the other.
I'm really working on my 1.5 gallons of water. It's not easier though it's much easier than it had before. I can totally feel a difference in my fingers and my face looks much slimmer too.
Having second thoughts of even posting this publicly, just my mood ang questions of the day again.... so skip if you want...
I am rambling out loud here, mostly for my benefit, because someday (by Dec 2009) when I weigh 145 I'll look back at this moment, , and see that I perservered through it to reach my goal. I hope to see HOW I did it. What actually is the right combo to cause RESULTS.
I just spent some time creating a graph of these 9 weeks fat loss vs calories eaten and deficit. It only depressed me, really. I alternate between being depressed and pulling myself up to a greater effort for the next 3 weeks to finish OPT with some good results (6-8 lbs lost in 12 weeks would be fine).
The only thing keeping my spirit up are my measurements 13" loss, which is really significant.I am fearing tomorrow measurement will be higher, since I haven't done much resistance work in the past 2 weeks (2 days last week and no days this rest week)
Well, actually, I think I'm less depressed than really confused. Anyone looking at my scale results in 9 weeks would think I have cheated up the wazoo. But this is the most careful I have ever been around:
a. counting deficit and keeping deficit up
b. weighing and counting and writing all food I eat.. I hate putting the chocolate into fitday, but it has all been recorded and compensated for to keep my calories down for the day or week
So now I'm in the same place as every other diet, day after day, week after week and just too little results for what I see possible from others, and from my own calories eaten and activity done ...
This Rest week: I drank more water and slept more. Not enough NEAT, less of a deficit this week in general. Expected to see a Whoosh due to the rest week; didn't happen.
When I look at the scale numbers for a 9 week effort with a good daily deficit and not perfect but pretty darn clean food, it is depressing.
That is why I named my log: RESULTS are the name of my game.
OPTIMISTICALLY I am used to NOT getting results. I am on a journey to see what will be the magic formula to cause results.
Thoughts about plan for the next 3 weeks:
1. DEFICIT: create a higher deficit by lots of walking and housework and NEAT; aim for a 1000+ cal/day deficit average
2. CALORIES: continue 1100-1200 cal
3. WATER: 3 liter / day
4. SLEEP: 6-7 hrs/day
6. RECOVERY & foam roller: for real for 3 weeks: rub out that fat!!
8. FOOD: 1-ingredient very simple food. I'm really enjoying cherries and corn on cob ... I'm gonna continue to enjoy them this week while they're in season.
9. DAIRY. I forgot to mention that I'm eating practically no dairy or gluten the past 3 weeks, but it has not had any positive impact. I will try another week with little dairy.
So the changes I made the past 3 weeks with little to no scale loss:
1. less resistance training
2. more water
3. more sleep this week
4. almost no dairy or gluten
5. less processed foods
I don't necessarily need cheering up; I just wanted this written to see future progress. I am still optimistic. I just guess I have to make some other change; not sure what
Etana, starting at just before 41 min he starts to discuss issues that females often have. I know you questioned "cortisol" recently, I too don't know much about it.
He talks about women and water retention, hormone issues due to low carbs causing problems with more cortisol issues (not sure your carb amounts,) and just more stuff about cortisol.
He is basically talking specifically about the person who just doesn't lose weight when doing everything right, and if it isn't that the person is tracking wrong, he thinks it's all related to water in one way or the other.
I'm really working on my 1.5 gallons of water. It's not easier though it's much easier than it had before. I can totally feel a difference in my fingers and my face looks much slimmer too.
Annette, thank you so much for taking the time to search that out, and to explain to me.
I've been drinking 2 liters and will increase to 3-4; don't think I need 1.5 gallon, not sweating all that much, but it is certainly an area that I CAN change and see what effect.
I have always thought with water loss, that "so what?" So I am retaining 5-10 lbs water. Eventually as I am in deficit, the pounds will have to go, even while i retain that water.
Also, I'm sure I'm not low carbing, though most of my carb is vegie and fruit. Lately a corn a day
Tomorrow/Monday 7/6 starts the final phase of OPT for Fatloss Weeks 10-12 SLOW AND EASY
I will not fizzle out as I usually do when discouraged.
I will finish pumped up full of energy and focus
OPT week 10-12 exercise plan: a. Aerobic Style: Walking
Frequency: Up to 2 Times a Day
Total Time: Approx: 60 minutes
Warm up: Dynamic Movements 3-5 minutes
Minutes 6-55: Walk at 55% of MHR
seems like a lot of exercise hours: a. a total of 2-3 Resistance Training Sessions.
b. twice a day 60 min walk .. hmmmm can't imagine doing 2 hrs' / day walking... Instead I think I'll walk 60 min every day and do 3days jazzercise lite
____________________________ Food: 40% deficit of calculated caloric burn.
will still aim closer to 1100 cal/day, until I see that I can consistently burn 2200cal or more, and then I may increase to 1200cal of food. Macros: 50% protein, 20% fat, 30% carb OUCH! there go my cherries! And I've really been liking how the higher fat makes me feel, with avocados, olives... we'll see what/how I do with the macros.
I think for the next cycle of OPT, I'll try to hit the macros more carefully. __________________________ Here are compliance goals I can measure: YES/NO food: 1100-1200 cal avg/week; 1-ingredient simpler food YES/NO 1000+ cal deficit avg/week YES/NO Recovery foam roller 4x/week compliance YES/NO Exercise:
a. one 60 min walk per day
b. lite Jazzercise 3x/week
c. 2-3 resistance training sessions per week
YES/NO water 8-12 glasses YES/NO sleep 6-7+ hrs
Etana when I read OPT I interpreted the last phase such that the total aerobic time would be 60 minutes for the whole day but that you can split it up into two sessions. Although now I think about it maybe she did mean up to two one hour sessions daily.
I don't think 2 hours a day of walking to be too much from a physiological standpoint (although it could be on such low calories)--but it may be a bit much in terms of fitting it in and if you don't like walking it would drive you stark raving bonkers. "Up to 2 times" a day isn't the same thing as 2 times a day so she's giving you a choice here.
If I remember correctly she also pointed out that these last three weeks are not the time to be overally aggressive in terms of exercise. In that case I'd follow your instincts in that if it sounds like a lot of exercise hours to you then it probably is (even if it just mental) and it would be perfectly ok to back off to whatever amount seems reasonable to you.
Best of luck I admire your persistence. Even if the scale doesn't move much remember that you are making tremendous progress overall. I know for myself that the pics and the measurements all helped me when the scale moves too slowly.
Best of luck I admire your persistence. Even if the scale doesn't move much remember that you are making tremendous progress overall. I know for myself that the pics and the measurements all helped me when the scale moves too slowly.
Diana,
Thanks for the comments. Yes, last night after I wrote all my moody comments, I almost wrote another saying, "how could I not lose weight in 9 weeks!" and then i remembered those wonderful 13 inches!!! That is what is different from other diets; I'm measuring more than the scale loss. Really helps pull my spirit forward
OPT for Fatloss: Week 9 END-RESULTS: July 6, 2009
Actual weekly calorie average1365cal (goal cal 1100-1200)
Actual 7-week’s calorie average = 1339cal
Week's GWF deficit 3444cal. (my LOWEST week's deficit xx)
Should have equaled .9 lb loss this week....
9 weeks' total GWF deficit: 47,983 or 13.7 lbs in theory
171.6 lbs current, 175.6lbs begin (-4.0 lbs scale loss in 9 wks)
I lost .6 lbs this week (from last week) but my low was 171.2
scale weight is moving down again, but still .4 up from lowest weight
I gained 1.5" this week (but 1" bust gain is okay): .............................. ..Total Measurements...5/4…...7/06.... .change.. (from last wk)
Bust...........41.....41.0...= 0.0”....(+1.0” from last wk)
Ribcage .......37.5...36.0...= -1.5” ...(-0.0” from last wk)
waist..........40.....37.0...= -3.0"....(-0.5” from last wk)
stomach........44.5...40.0 ..= -4.5"....(+1.0”from last wk)
hips...........47.....45.5...= -1.5"....(+0.5” from last wk)
thigh..........24.5...23.5...= -1.0"....(-0.5” from last wk) Total inches lost = 11.5" ... +1.5" this week
COMMENTS: 1. RESULTS (fat loss and measurements): I am glad I am taking measurements... or I'd be discouraged again. Measurements down another .5" on waist and my pants ARE looser.. I am liking how I look in the mirror, looking in the mirror more often, and let's see how the next 3 weeks go... Well, really, I am totally committed through goal weight 145; size 10-12, and would love that to be reached by this Thanksgiving.
My deficit was still less again this week, which was a rest week, but I really rested on the couch and on the computer, pretty lethargic. After the potluck, my food was up and down all week. The average, 1365 was okay, but not the 1100-1200 planned. I think getting on the scale each morning influenced my mood, and I was kind of blue about diet all week... Let's see if I can get back focused on action and not results.
So I did calorie cycle, but it wound up being not much fun, harder to reach week's goal calories. The scale did move back down, so maybe the calorie cycling is good, allows less deficit with scale results, but the measurement results do not confirm this. I think I'd rather NOT calorie cycle for the time being, since I feel deprived on the low days. I don't mind 1 or 2 ESE days, but the feeling of "I have to eat 300 cal today to meet my goal" feels different than ESE and it feels depriving.
2. RESULTS (FOOD): rollercoaster week of food, from potluck; rest of week was healthy food but some too much candy and moodiness about results and food all week.
3. RESULTS EXERCISE: "rest week" dizzyness is gone. no exercise this week and very little NEAT.
4. RECOVERY: I did 0 days’ Recovery; still noncompliant here
5. WATER: good 10+ glasses consistently, increasing my water 6. SLEEP still not enough sleep, though I did catch up on weekend
COMPLIANCE:
1. weighing and tracking food every day
2. Water 10+ glasses
3. Rest week
NON-COMPLIANCE:
1. Calories average 1100-1200 NO
2. 1 ingredient food, NO
3. 0 recovery instead of 4+
4. Sleep still very low
OPT for Fatloss weeks 1-9 are complete!
IMPROVEMENTs to come in OPT week 10:
Aim for 100% compliance, with KISS
1. FOOD: 1 ingredient food, 1100-1200cal
2. RECOVERY x 4 days or more
3. EXERCISE: min 60 min walk daily + 2-3 Resistance
4. WATER = 3 liter
5. Sleep 6-7+ hr per night
Promise EVERY day to weigh and to log I cause desired results by my compliance and actions
1. severely limited dairy (whey protein, cc, yogurt, cheese)
2. severely limited gluten
3. increase water this last week
4. less processed foods
5. cut down resistance training (doing 2-3/week, not 4)
6. Calorie cycled the past 2 weeks
I have to say, I don't notice a difference from any of the above, but I probably changed too many things at once.
What I DO notice, is that after a high deficit day, I see a whoosh, and after a SURPLUS day I see a scale gain. Is this all water? Probably. It will be interest to see if I increase my deficit to 1000cal/day what happens.
I think this week I will focus on
1. Deficit: hitting the 1100-1200 cal range through mostly 1-ingredient foods, and I will try to increase my deficit to 1000cal from 750cal
2. Water
3. Sleep
4. Recovery: doing the darn stretching and foam roller stuff
http://www.fatfreekitchen.com/ nutrition/potassium.html
and my pants ARE looser.. I am liking how I look in the mirror, looking in the mirror more often, and let's see how the next 3 weeks go... Well, really, I am totally committed through goal weight 145; size 10-12, and would love that to be reached by this Thanksgiving. 
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