Good morning, and I'm happy to say I'm feeling a lot better mentally and physically than I did yesterday.
That leads me to something I want to share that's GoWear Fit related. I decided to take yesterday off...NO EXERCISE. I needed a break, had a massage scheduled and planned on eating some extra calories.
Yet, the day I take off, I had a higher NEAT day than I did the day before when I took an hour walk.
Very interesting. But it means that NEAT is very important, and I don't need to feel bad that I didn't get any exercise in. At the same time, I might have burned calories but I didn't work on any actual cardio, or my heart rate. I think I need to continue my occasional high HR workouts for that aspect of heath.
So much to think about.
before 9 am - breakfast and computer time
9 - 10:30 - housework
till 1:30 - out and about and shopping
1:30 - 3 - lunch and computer
3:00 - blank spot where I took a shower
till 4 - drove to book store, shop
4 - 5:30 - massage
till 7:30 - shop for dinner stuff, cook dinner, eat
till 11:00 - reading on front porch swatting mosquitos
late to bed as kids went to Harry Potter at Midnight.
So for those who don't have a Bugg or GWF I thought it might be interesting to see how the spike work when there is no actual exercise.
Another cool thing to see. Look how I'm sticking right to the weight loss graph line they've programmed in for me. I love this and hope it continues on this trend.
Wow, that's amazing. I'm getting so excited - maybe my GWF will be here today, or else tomorrow! What are the numbers (2,4,6,8) on the left side of the graph? Is that METS? I wonder why it has a bunch of spikes from 3 to 4 when you didn't even have it on. How much was your total burn for the day?
I have started my journal but work keeps getting in the way
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Moondust The older I get, the older old gets.
Wow, that's amazing. I'm getting so excited - maybe my GWF will be here today, or else tomorrow! What are the numbers (2,4,6,8) on the left side of the graph? Is that METS? I wonder why it has a bunch of spikes from 3 to 4 when you didn't even have it on. How much was your total burn for the day?
I have started my journal but work keeps getting in the way
Yes, those are mets.
The blank spot is tiny, about 10-15 min at 3pm. Then at about 3:15 till 4 I have the spikes, and I was wearing it. That was me hopping in the car, driving to the book store, finding my book and heading out then to get my massage. The spikes are always so interesting.
Wow, that's amazing. I'm getting so excited - maybe my GWF will be here today, or else tomorrow! What are the numbers (2,4,6,8) on the left side of the graph? Is that METS? I wonder why it has a bunch of spikes from 3 to 4 when you didn't even have it on. How much was your total burn for the day?
I have started my journal but work keeps getting in the way
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Originally Posted by AnnetteW
Yes, those are mets.
Actually, for this particular graph, the numbers are cals burned/minute. It's not on this screen capture, but in the software there's a gray label (kinda hard to see) that says "Cals burned per minute."
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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.
And Jules, I didn't go to the movie, nothing could make me go to a midnight showing of anything.
So good new all. Another pound down. Official exact weight was 166.6 this morning (I call it 166 ) I'm slowly but surely doing it and doing it right.
Exercise was easy again yesterday. I did do the 30 day shred DVD but at much less intensity, and that was better for my body. Then we had dancing last night and that was good.
I'm still reading about myofascial pain and now also fibromyalgia, and I do think it's a high possibility. I just don't have the extreme exhaustion and mental crap going on, but it is within the last couple years that I've had my first bouts of anxiety, just chalked them up to perimenopause (can blame that on anything.) And maybe the fact that I don't work outside the house, and my kids are older, so less stress on myself, perhaps I'm not so exhausted because I don't allow myself to be. Who knows, I'm going to continue reading.
Been doing the tennis ball rolling on the floor as of yesterday and that amazing. I can dig in much better than against a wall. I'm hoping that by next Tuesday (massage day) that my knots are almost all out.
Went out for lunch yesterday and tried something new. Decided to try the "healthy" plate at the chinese restaurant, steamed veggies and chicken and brown rice. It was good if you don't like any oil or seasoning, a bit too blah. I will just order chicken and veggies normal and eat less and avoid the sauce. It wasn't worth it. But I tried it and that's good.
Plans for today are the gym for a super light weight workout. I will do one set of different leg exercises, deadlifts, lunges, step-ups, no machines today. And also only 1 set of light upper body weights. It sucks but I don't want to hurt, so that's my plan. Oh, and cardio on the Arc Trainer which I like, but I'll keep it to under 30 min.
So last night we were dancing, and I realized that I'm no fatter than most the women out there. They all have on sleeveless tops and flabby arms. Seriously, only one lady there has any muscle "tone" in her body and she looks nice. I don't want skinny arms only, I want to see the muscle. I plan on being the one with a great figure there. Oh, there are good figures there, but no buff figures. I want some buffness. I just hope it's possible for me to get some buffness.
I do worry about being too skinny when the fat is off. I can't believe I'm worrying about such a thing....silly me.
So last night we were dancing, and I realized that I'm no fatter than most the women out there. They all have on sleeveless tops and flabby arms. Seriously, only one lady there has any muscle "tone" in her body and she looks nice. I don't want skinny arms only, I want to see the muscle. I plan on being the one with a great figure there. Oh, there are good figures there, but no buff figures. I want some buffness. I just hope it's possible for me to get some buffness.
I do worry about being too skinny when the fat is off. I can't believe I'm worrying about such a thing....silly me.
Always nice to have some of those "reality checks," of what people out there look like, right? We're definitely our own worst critics.
I also worry about being too skinny when I've lost all my fat, so I understand. Based on my calculations, at my goal BF% (around 18-20) I'll be right at the minimum "healthy BMI weight" (126) for a small-framed person, which I am, of my height. So I've decided that'll be my absolute stopping point, but I'm going to watch my pictures, and if I ever look too skinny, I'll stop the fat loss and work on building LBM.
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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.
Thanks, Amanda aka Scribess, for pointing out the cals per minute on the graph. I am another "A" person - my real name is Alice.
Annette, congrats on another pound gone! Way to go!
Worry about being too skinny??!! My gosh, I've never worried about that in my entire life. If I somehow got too skinny, I'd have fun rectifying the problem by eating more. We have a couple in our hiking group we call Mr. & Mrs. Jerky, because they look like they are constructed from beef jerky. We joke that they have minus 2 percent body fat. But I don't think they are too skinny. That is actually just what I'd like to look like - all lean and sinewy with small boobs instead of big bazooms. Right now I'd be happy to see 25% bf. Even when all the obese people around me start telling me I look too thin, I will still have fat to lose.
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Moondust The older I get, the older old gets.
I can relate to the too skinny. When I did WW they made me get down to 135 to be at goal weight. I stayed there for a few years but was never really happy, I like weighing a little more. I think when you get older weighing too little just makes the wrinkles show more (smile)
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Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
For me, it's more a case of not liking the look. I prefer how Britney Spears looks any day (even when she's heavier) to a skinny Paris Hilton (though she's got a gorgeous face, imo.) I know Britney Spears has some muscle under her excess fat, and that Paris Hilton doesn't.
I'm kind of hoping I still have some muscle under my fat, I worry I don't.
I did my guestimated body fat last week and both my tanita scale and omron handheld had me within 1% of each other, I averaged 34%. When I calculated out LBM it had me at 110 lbs, which relates to LBM in the past. I know 110 is good because I'm sitting here staring a photo of me at 120 lbs, and I know my muscle mass was low at that time.
It's kind of just wondering what's under the bubble wrap
On another note, I made a doctor's appointment for monday to talk about fibromyalgia and chronic myofascial pain. Just wondering what the doctor might think about that.
Diet is still going fine, it's kind of become the easy part finally. Exercise still sucks, but whatever. I felt pretty wiped out after my "easy" morning walk yesterday. I would like to go to the gym today, do some light weights and a cardio workout (get the HR up.) Dancing tonight too.
It's about the look for me, too. I agree with you on preferring Britney Spears to Paris Hilton. My problem is that since I've never truly been at my ideal weight as an adult, I don't know what number I'm aiming for. That's why I feel relegated, almost, to using healthy BMI weight as some sort of marker. I know I have more LBM than I did in college (back then, even some of the machines at Curves gave me issues, so that should tell you something) but whether it's anything near enough to achieve the look I want when I'm down to goal BF--well, that I have no clue on.
So yeah, I'm just going to keep on and stop the fat loss either when I like how I look or when I hit 126, because I do think that getting lower than that could be unhealthy for me even if my BF is still higher than I like.
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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.
Scribess, I'm kind of realizing that maybe I can't worry about that number anymore. If I'm lucky and my bodyfat is close to accurate, AND I don't lose any LBM while dieting, I would weight 138 at 20% BF. I've had 130 in my head as a goal weight. 138 happens to be my WW goal weight, when I felt I was in a super good place (below 140 is super good, below 150 is good...lol.) But I kept dieting down to 130. My weight of 120 was after the "death diet" and I don't recommend that to anyone.
I really don't even have to think about it till I get to below 150 and at that time, head down to 140 and then and only then do I need to worry about how I'm looking.
As I walked this morning I listened to a Podcast from the Fitcast and the guest was Tom Venuto. He's got a new book out (forgot the name) but I do have his "Burn the fat feed the muscle" book. I might buy this new book as supposedly it's a lot about the psychology of dieting.
On the podcast he spoke about compliance to one's diet, and I think it might be a good thing to track.
I can become very anal at times, and it would be a good way to be strict with my diet, but also allow me to relax about it as needed.
I'm not totally sure what I want to track as "useless calories" yet, that will probably develop as I develop a better diet plan for myself.
I started with yesterday's menu and I did have 1 piece of chocolate for 55 calories. I had a total of 1343 cals yesterday and if I divide it out that is 4% of my calories from chocolate, or a 96% compliance.
I did have white rice though, and perhaps I should count that as non compliant, but like I said, this will develop with time.
I also eat a high fat diet, so I don't want to consider fat as useless calories, at least not at this time, not until/unless I need to become more strict.
Not exactly sure what will count yet, but I think this will be a good plan for me.
I don't even need to calculate it out, I can just go to the percentage page on Sparkpeople.com and it tells me the chocolate was 4.1% of my calories. I an easily add up any "useless calories" that way.
For women especially I'd never call chocolate useless as it is very good soul food.
All joking apart, chocolate has good nutritional value due to anti-oxidants and in highly concentrated form , that is in higher concentrations than cocoa powder it serves as a fat loss agent and effectively there's chocamine (concentrated cocoa-extract) along with resveratrol & green tea extract in the fat burner I'm using. So.. pick something else to deem as 'useless' as chocolate is most definitely a multi-purpose food item.
As for fat calories.. it is quite individual but I seem to see that the leaner a person is and especially the more insulin sensitive someone is and highly active, the fewer fat calories they need as a % of total intake. If you are chubbier and don't exercise as much.. fat intake can go quite high. A lot of people I know can't do low/moderate fat as their skin gets all dry and chapped on such a low intake. For me, 1g/kg BW (or 0.5g/lbs BW) is about the bare minimum
I did have white rice though, and perhaps I should count that as non compliant, but like I said, this will develop with time. ..
THE RICE WARS http://www.flzine.com/alan-aragon-vs...the-rice-wars/
This fight started over a poster asking a question on whether or not eating White Rice during his cutting diet was going to affect his rate of fat loss. CONTINUED....
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I also eat a high fat diet, so I don't want to consider fat as useless calories, at least not at this time, not until/unless I need to become more strict.
wanted to delurk again in regards to your "diet compliance" idea.
i think when you start doing things like identifying eating chocolate as straying from your diet, you can run into problems with identifying foods as good or bad. obviously there are some foods that just aren't as nutritiously dense as others - or what my mom would call "empty calories" - but, i think sometimes without allowing that freedom in with our food choices, we can develop a negative attitude towards foods that can lead to binging.
i think diet adherance for weight loss should be measured only by these things:
1) generating a deficit
2) getting adequate protein and essential fatty acids
I don't think it's looking at food as good or bad, not really at least. One thing I've never had is an eating disorder of any sort (except for eating too much of it because it's so yummy.) I don't view food like that. Seriously, I don't. It more of a way to continue to eat better foods on a daily basis, and then when the time comes that I can't be "compliant" to just let it happen.
Actually, I'm not a chocolate fiend (and I don't eat much icecream either.) If you check out my diet log, you will see that I've eaten chocolate maybe 2 or 3 times in the last 6 weeks...BUT I have eaten salted sunflower seeds probably EVERY SINGLE DAY.
I had a gin and tonic tonight, definitely not compliant, yet I will have a couple of those in a week. There is not one smidgen of nutrition in that, though the alcohol is good for my heart and I did need a few extra carbs from the tonic today...
I think at some point we know what are good or "bad" foods for ourselves.
Whether or not I do this, who knows, like I said, it's something to play with for now. I think it's also a way to watch the weight. Obviously if I eat dinner out 4 nights in a week I'm much more likely not to lose weight than if I hadn't eaten out, depending on the food of course.
Was focusing a bit too much on the value of chocolate and i think sunshinekisses explained it better than me.
In the end the real test is : how are your losing & are you getting in enough protein & healthy fats.
IF you ate less 'clean' foods and say have a gin & tonic every other night or what have you as 'sin' or 'non clean' foods or whatever Venuto tends to call it.. but as a result had better results in the end as you are NOT falling off the wagon as often as someone with a squeaky clean diet for a couple of weeks, then gets so sick & tired of it that (s)he gains all the weight back once goal is achieved or even before... who was doing it the right way?
That's why I am encouraging most people who wonder what diet book to get is to look at Flexible Dieting instead of one of the crazier diets available. Seems like you are doing wonderfully sofar.. no need to change a winning team by starting a compliance challenge and eliminating those minor treats.. it might ruin everything!
Just read the rice war link.. yep, I've been reading that for a while = GI-index having been more or less put to 'rest' since in the context of a mixed meal, the GI isn't all that important.
An interesting phenomenon seems to be that while higher GI foods spike insulin more, the spike will be over faster and you resume burning fat again sooner, whereas lower GI foods keep insulin raised over a longer time and you aren't burning as much fat during the entire period.
Wasn't new to me either how too fibrous foods are having anti-nutrients, which is especially true for grains. We never ever eat brown rice anymore.. predominantly basmati rice.. which we admittedly don't just do because of the better taste but since the GI is slightly lower .. which indeed does keep you satiated slightly longer.
Okay, so I decided to not worry about any form of compliance at this time. Hmmm...that doesn't sound right for some reason. I guess you know what I mean.
Actually, it's kind of fun to test oneself, as I think it's a good way to learn to be able to eat the "fun" stuff later on occasion. Went out last night to a show and the smell of funnel cakes was overpowering. I love funnel cakes, but I wasn't tempted. Luckily I had had dinner and a good protein serving. But the funnel cake smell was very strong, and it had a hint of over-used oil to it. That made it less tempting. Did have a $4 diet pepsi and my daughter bought cotton candy. And yes, I had a tiny piece of it, I love cotton candy. Just a tiny piece to say I tasted it, it's still yummy, and that's good enough.
I had NO exercise yesterday, nothing, nada, and only burned around 2100 calories. I'm going to start tracking those no-exercise days as that will give me later my maintenance number. I ate around 1500 so only had a 600 deficit. But I ate high on protein, which is still hard, around 130g, and carbs were low at 75g. And a pound mysteriously disappeared too. Super cool.
Though I love my carbs, the higher protein and lower carbs is decreasing my desire for them. Occasionally I feel the need for more, so I eat more. It's pretty cool actually to see it happening.
Still no need for any manipulation of what I'm doing. I'm going to keep focusing on protein and water (still doing well with that, over 1 gallon a day.)
I'm thinking I'm premenstrual right now, I had a tell-tale sign, so it would be great if I can keep a handle on that and not see a weight gain. At the same time, if I do see a weight gain, I will know what it is.
Today's goal is to get some exercise, a morning walk and possibly a gym workout as I haven't gone for the past week. My body feels well recovered, so I want to do weights as light as possible.
I'm still reading about fibromyalgia, doctor appointment tomorrow. People have to have it in differing severities, can I just have a mild case I wonder? I read that it causes no real damage, so though your muscles might feel like shit, they aren't truly damaged. Which implies you can build up (if you aren't totally in pain) and I can still get some muscles.
165 you all....I've lost 17 lbs, and how cool is that!!!
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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.
Six+ weeks of following my diet plan, kind of amazes me. Well, it's not an actual plan, just keep the calories lower than the output, but it's still working.
I did do a few changes to my chart this week. I added in the 2 pounds I lost the week before I got the GWF. Plus this is the first week I got to "try out" my new weigh-in technique of using the lowest weight from the few days prior rather than my "official weight" of Monday. Honestly, I was only 0.2 lbs heavier, so it's not a big deal, and that is with getting my period.
Which is also important to mention, NO WATER RETENTION. I'm still sucking down that 1+ gallon of water every day and I'm going to say it helps.
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Plans for this week:
Monday (today) I'm going to the doctor to talk about fibromyalgia. My legs and hips hurt a lot this morning and all I did yesterday was a 45 min morning walk, and a 30 min stroll in the evening. I also walked the day before, but I shouldn't be hurting this much after walking.
Tuesday I have a massage scheduled and I will ask her to "map" my lumps and bumps so I can track them.
As far as diet and exercise goes, diet is the same, consume less than output, aim for a 1000 cal deficit, though I've been getting lower than that. Totally depends on exercise levels and abilities.
I've had some nice comments about my charts on Sparkpeople too. I was first worried that others would think they were a little over the top, but it's really just information for me, and a way for me to chart the accuracy of this device.
The doctor does think my ailments sound like fibromyalgia. After all the reading I've done lately, it does seem to fall in place. Add in the fact that she tested me for RA a couple months back and the dermotologist for Celiac disease last summer, it just helps me confirm that things aren't right...though they aren't terribly wrong either (like for some people.)
She asked about sleep and I said I sleep like crap. I go to bed early most nights, get up early as I can't stay in bed longer, but toss and turn all night long (though I fall back asleep easily) due to discomfort. And now my GWF can tell me I was awake a lot.
This is last night.
Since I said I didn't want to take any meds, she said to start with sleep quality and did give me a med to help with that. So I'll see what happens.
Just went to the gym a bit ago and did 25 min on the ArcTrainer (no weights) and used my GWF on the back of my left thigh and the number were much better, I had about 200 cals burned, which probably would have been in line with my Polar HRM but I didn't wear it. I do need to buy a large armband though if I'm going to use my thigh.
) I'm slowly but surely doing it and doing it right.
and my daughter bought cotton candy. And yes, I had a tiny piece of it, I love cotton candy. Just a tiny piece to say I tasted it, it's still yummy, and that's good enough.
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