2016 is almost over and while I didn't reach my weight loss goal I am happy with what I have learned and accomplished.
First the setbacks - after an initial 15 pound weight loss - I plateaued and then gained 5 pounds back over the Christmas holidays. I ended the year with a total weight loss of 10 pounds.
I have been lifting weights this year and have not seen very much change. I measure myself on a weekly basis and have had minimal change to my arms, hips, ass, thighs and calves.
In my impatience to see more drastic change I switched up my routine a couple of times but ended up gaining weight.
As for successes, by using a personal trainer when I first started I was able to build a solid foundation and did not experience any injuries. I also learned the correct way to lift weights and how to roll out my muscles if pain was restricting my workouts.
I learned that restricting my carbs on non-workout days works for me. I don't have any cravings and it forces me to look for new and healthy recipes. It also forces me to limit the times that I eat out because most of the lunch places around work are either sandwich shops or are ethnic places where the meals feature rice or noodles.
I lost 1/2 inch on my calves and thighs; 1 inch on my chest and ribs; and 2 inches on my waist and hips. I am very happy about that!
I have been to the gym 3 times per week since August 15. I only missed a few days in 4 months. I really proud of that!
There have been other changes that can't be measured by a tape or scale. 6 months ago I could not touch my toes, balance on one foot or do a full push up. Today I can do all that. I have even started doing 30 full push ups and 30 crunches per day.
So all in all, 2016 has been a positive year. I have learned a lot and built a strong foundation.
Now on to 2017!
Fat to Fit
Saturday, December 31, 2016
Thursday, December 8, 2016
Switching Back to What I was Doing Before
A month ago I decided to increase my calories to 1,800 per day and not enter my exercise into the LoseIt app so that I could focus entirely on diet and calories. I also decided to change my diet to eat 35% protein, 35% fat and 30% carbs.
Well, that didn't work for me! I gained a pound per week.
I found that I wasn't motivated to exercise because I no longer had the bright red bar in my LoseIt app telling me that I was over my calorie budget for the day. For the last month I have only been working out in the gym 3 times per week but previously I was also doing cardio on any day that I ate too much.
The second thing I discovered is that it really works for me to have days that I don't eat carbs. I stuck with my diet without any problems for over 2 1/2 months when I was only eating bread/pasta/rice on gym days. When I switched to eating carbs every day my willpower went out the window. I found it incredibly hard to stick within my calorie budget. That I am addicted to carbs and eating carbs every day weakens my willpower.
The one thing I will stick with is increasing my protein. Everything I have been reading lately tells me that I am not eating near enough protein. I tried my first ever protein shake the other day and it was actually very good and very filling! I am going to have to pick up a jug and have a shake a day.
Well, that didn't work for me! I gained a pound per week.
I found that I wasn't motivated to exercise because I no longer had the bright red bar in my LoseIt app telling me that I was over my calorie budget for the day. For the last month I have only been working out in the gym 3 times per week but previously I was also doing cardio on any day that I ate too much.
The second thing I discovered is that it really works for me to have days that I don't eat carbs. I stuck with my diet without any problems for over 2 1/2 months when I was only eating bread/pasta/rice on gym days. When I switched to eating carbs every day my willpower went out the window. I found it incredibly hard to stick within my calorie budget. That I am addicted to carbs and eating carbs every day weakens my willpower.
The one thing I will stick with is increasing my protein. Everything I have been reading lately tells me that I am not eating near enough protein. I tried my first ever protein shake the other day and it was actually very good and very filling! I am going to have to pick up a jug and have a shake a day.
Monday, November 28, 2016
Totally Blew It This Week & Weigh-in Monday
This week I thought that I would try to focus on balancing my diet. 35% protein - 35% carbs - 30% fat. One thing is obvious - I am addicted to bread and pasta. When I was only eating those foods on workout days I had no problem sticking to my daily calorie budget. This week I overate EVERY day. It got so bad that by the end of the week I just gave up and didn't even enter my food into the LoseIt app. Thankfully I only gained a little over a pound.
I think I have to go back to restricting my carbs on non-workout days. I felt more in control when I did that. I know with the holiday season that there will be lots of days where I am not following my diet because "tis the season" but at least on the other days I should be pretty much on target.
Weight: 212.8 lbs (+1.2 lbs) Total Weight Loss to Date: 12.2 lbs
I think I have to go back to restricting my carbs on non-workout days. I felt more in control when I did that. I know with the holiday season that there will be lots of days where I am not following my diet because "tis the season" but at least on the other days I should be pretty much on target.
Weight: 212.8 lbs (+1.2 lbs) Total Weight Loss to Date: 12.2 lbs
Chest: 44.5"(no change)
Ribs: 38" (-0.5")
Upper Arm: 13"(no change)
Waist: 41" (-1") I attribute the fluctuations in waist size to bloating maybe from eating carbs
Hips: 45"(no change)
Upper Thigh: 24" (no change)
Calves: 17.5" (no change)
Monday, November 21, 2016
Weigh-in Monday
Another week of no change but I think that is pretty good considering I upped my calories by 500 per day and have been eating carbs every day. The one thing I did notice was that I am bloated more often. My waist size fluctuates by 1" to 1 1/2" depending on the day.
I am going to give it another week at 1,800 calories per day and see where I am at next week. If I still don't have any change then I know that this is what I need to do to maintain my current weight. I will then start dropping my calories bit by bit until I hit a range where I am losing 2 - 3 pounds per week.
Weight: 211.6 lbs (no change) Total Weight Loss to Date: 13.4 lbs
I am going to give it another week at 1,800 calories per day and see where I am at next week. If I still don't have any change then I know that this is what I need to do to maintain my current weight. I will then start dropping my calories bit by bit until I hit a range where I am losing 2 - 3 pounds per week.
Weight: 211.6 lbs (no change) Total Weight Loss to Date: 13.4 lbs
Chest: 44.5"(no change)
Ribs: 38.5" (no change)
Upper Arm: 13"(no change)
Waist: 41" (no change)
Hips: 45"(no change)
Upper Thigh: 24" (no change)
Calves: 17.5" (no change)
Monday, November 14, 2016
Weight and Measurements - Week in Review
I didn't post this past week because I think it is getting pretty boring posting basically the same thing every day. I also took time off work and wasn't watching my diet at all. I still managed to get into the gym 3 times but I didn't do any extra cardio.
I upped my calories to 1,800 from 1,300 but truth be told I had 3 days where I ate 2,500+ calories. I am happy to report that I only gained 1 pound from all that gluttony!
I also got a body analysis report (which I can't find right now) and I lost another 1% - 2% body fat and gained a couple pounds of muscle. Results are still small and doing a little bit of research through google about "why I am I not seeing results" it seems that in addition to not eating enough I might not be pushing my body hard enough.
Years ago, I got in pretty good shape using the weight machines. I know it isn't as effective as free weights but on the flip side I can lift heavier weights which might add more muscle which in turn burns more calories. I can always alternate the weight machines with dumbbells. I am going to try that this week.
Weight: 211.6 lbs (+1.2 lbs) Total Weight Loss to Date: 13.4 lbs
I upped my calories to 1,800 from 1,300 but truth be told I had 3 days where I ate 2,500+ calories. I am happy to report that I only gained 1 pound from all that gluttony!
I also got a body analysis report (which I can't find right now) and I lost another 1% - 2% body fat and gained a couple pounds of muscle. Results are still small and doing a little bit of research through google about "why I am I not seeing results" it seems that in addition to not eating enough I might not be pushing my body hard enough.
Years ago, I got in pretty good shape using the weight machines. I know it isn't as effective as free weights but on the flip side I can lift heavier weights which might add more muscle which in turn burns more calories. I can always alternate the weight machines with dumbbells. I am going to try that this week.
Weight: 211.6 lbs (+1.2 lbs) Total Weight Loss to Date: 13.4 lbs
Chest: 44.5"(no change)
Ribs: 38.5" (no change)
Upper Arm: 13"(no change)
Waist: 41" (no change)
Hips: 45"(no change)
Upper Thigh: 24" (no change)
Calves: 17.5" (no change)
Food Log:
Monday, November 7, 2016
Weight and Measurement Day - Small Changes
Another week of small changes is getting me down. It is so hard to lose weight. I know I am healthier and I have toned down but I am still 50 lbs overweight. This sucks.
Weight: 210.2 lbs (+0.4 lbs) Total Weight Loss to Date: 14.8 lbs
Weight: 210.2 lbs (+0.4 lbs) Total Weight Loss to Date: 14.8 lbs
Chest: 44.5"(no change)
Ribs: 38.5" (-0.5")
Upper Arm: 13"(no change)
Waist: 41" (+1")
Hips: 45"(no change)
Upper Thigh: 24" (no change)
Calves: 17.5" (-0.5")
Food Log:
Sunday, November 6, 2016
Really Really Hard to Eat Enough Protein
Today I tried to adjust my diet so that I would be eating 35% protein, 30% fat and 35% carbohydrates. I ate a LOT of meat today and protein was only 18% of my diet. I have no idea how I am going to get it up to 35%!
I am going to make the Mexican Spaghetti Squash recipe tomorrow (without the squash) and see if the combination of meat and beans boosts my protein.
Food Log:
I am going to make the Mexican Spaghetti Squash recipe tomorrow (without the squash) and see if the combination of meat and beans boosts my protein.
Food Log:
Am I Not Eating Enough Calories?
This week was just an ordinary week. I was basically stuck to my diet except for Friday where I indulged in all my favorite junk foods. It was the last day of work for a week and I celebrated with A&W chubby chicken burger with onion rings, donut and chips/dip. Yeah yeah I know - that is a stupid way to celebrate but whatever :)
I read something this week though that made me think that maybe my calories might be too low and that may be why I am not losing weight.
I stumbled across a blog post here that talks about macros which basically is how many grams of protein, fat and carbs you should be eating in order to lose fat. By their calculations I should be eating 2,500 calories per day - 35% protein - 30% fat - 35% carbohydrates
When I started exercising in August my net daily calorie budget on the LoseIt app was 1,473 but as I lost weight it reduced my calorie budget to 1,297 as of October 31. The LoseIt app subtracts the calories burned with exercise from total calories to get the net daily budget. Up until today I have only been looking at net calories. When I averaged out the actually calories consumed it turned out to be 1,600 calories per day.
That is a difference of 900 calories!
So I increased my calorie budget in the LoseIt app to 1,800 per day. If I start gaining massive amounts of weight I can always drop it back down again. I will just be looking at total calories consumed because I cannot turn off the net calorie function in the app so even though I ate 1,800 calories today it is showing that I am 500 calories under budget.
When I looked at the percentage of protein, fat and carbs I am eating the thing that sticks out is that I don't eat enough protein. Below is a pie chart that represents pretty well how my diet averages out. Some days my carbs are a lot higher but the protein usually stays under 25%. Today I ate a whopping 8 3/5 ounces of pork and my protein was only at 13% of my diet!
Food Log:
I read something this week though that made me think that maybe my calories might be too low and that may be why I am not losing weight.
I stumbled across a blog post here that talks about macros which basically is how many grams of protein, fat and carbs you should be eating in order to lose fat. By their calculations I should be eating 2,500 calories per day - 35% protein - 30% fat - 35% carbohydrates
When I started exercising in August my net daily calorie budget on the LoseIt app was 1,473 but as I lost weight it reduced my calorie budget to 1,297 as of October 31. The LoseIt app subtracts the calories burned with exercise from total calories to get the net daily budget. Up until today I have only been looking at net calories. When I averaged out the actually calories consumed it turned out to be 1,600 calories per day.
That is a difference of 900 calories!
So I increased my calorie budget in the LoseIt app to 1,800 per day. If I start gaining massive amounts of weight I can always drop it back down again. I will just be looking at total calories consumed because I cannot turn off the net calorie function in the app so even though I ate 1,800 calories today it is showing that I am 500 calories under budget.
When I looked at the percentage of protein, fat and carbs I am eating the thing that sticks out is that I don't eat enough protein. Below is a pie chart that represents pretty well how my diet averages out. Some days my carbs are a lot higher but the protein usually stays under 25%. Today I ate a whopping 8 3/5 ounces of pork and my protein was only at 13% of my diet!
Tuesday, November 1, 2016
I Had Every Intention of Going to the Gym Tonight But . . .
Today was gym day. Usually I drop by right after work and then I am home by 6 pm but today I had to drive my son to work so I couldn't stick to my normal schedule.
No problem! I can come home, have supper, get a bit of stuff done and then go to gym at 8:30 p.m. I was on track to do that when I remembered that I promised to make a pot of soup for work tomorrow. I just didn't have enough time to make the soup and still go to the gym.
Truth be told though, I haven't been feeling well the last couple of days. I am fighting off a cold and with everything else I said screw it. I am going to take the night off from working out and watching my diet.
I think I will have time to go to the gym tomorrow after work. I am helping to put on an information session regarding emergency grab n go bags at the rec centre. It will be rushed but I think I can do it..
Food Log:
No problem! I can come home, have supper, get a bit of stuff done and then go to gym at 8:30 p.m. I was on track to do that when I remembered that I promised to make a pot of soup for work tomorrow. I just didn't have enough time to make the soup and still go to the gym.
Truth be told though, I haven't been feeling well the last couple of days. I am fighting off a cold and with everything else I said screw it. I am going to take the night off from working out and watching my diet.
I think I will have time to go to the gym tomorrow after work. I am helping to put on an information session regarding emergency grab n go bags at the rec centre. It will be rushed but I think I can do it..
Food Log:
Monday, October 31, 2016
Weight and Measurements
Lost 1" off my waist and my hips. It doesn't seem possible to lose that much in one week. I am wondering if I am measuring incorrectly. I hope not but I guess I will see next week.
Monday, October 31, 2016
Weight: 209.8 lbs (+1.8 lbs) Total Weight Loss to Date: 15.2 lbs
Monday, October 31, 2016
Weight: 209.8 lbs (+1.8 lbs) Total Weight Loss to Date: 15.2 lbs
Chest: 44.5"(no change)
Ribs: 39" (no change)
Upper Arm: 13"(no change)
Waist: 41" (-1")
Hips: 45"(-1")
Upper Thigh: 24" (no change)
Calves: 18" (no change)
I have now dropped 2 sizes! It used to be that when I went jean shopping that I needed a size 16 or 18 but now I can wear a size 14 or 16 depending on the brand. Woo hoo! I am really happy about that.
I just checked my exercise stats and I have worked out every day since October 19. I have been going on the elliptical while I watch TV on the days that I don't go to the gym. I guess that would make the difference in my size/
Food Log:
Tuesday, October 25, 2016
Weight and Measurement Day (1 day late)
Another week of slight changes. I lost 1 more pound and 1/2 inch off my upper arms.
Monday, October 24, 2016
Weight: 208.4 lbs (-1.2 lbs) Total Weight Loss to Date: 16.6 lbs
Chest: 44.5"(-0.5")
Ribs: 39" (no change)
Upper Arm: 13" left - 13" right (no change)
Waist: 42" (no change)
Hips: 46"(no change)
Upper Thigh: 24" left (no change) - 24" right (no change)
Calves: 18" (measurement was wrong last week at 17.5" - wasn't measuring in the same spot)
I haven't missed a day at the gym but I am finding it harder to stay on track with my diet. Yesterday, I went over my calories for the day again because I really really wanted that Dairy Queen sundae. Today I am doing OK but I think that if I want to start seeing a weight loss of 3 - 4 pounds per week that I will have to drop my calories by 50 - 100 calories per day. That will make it harder to stay on track.
Food Logs:
Monday, October 24, 2016
Tuesday, October 25, 2016
Saturday, October 22, 2016
Psssst! Buddy! Do You Know Where I Can Find a Gym?
So today was a crazy hectic busy day. Go, go go all day. Finally, I am able to get to the gym at 8:30 pm and GoodLife is closed! It closes at 6 pm on the weekend!! Who knew?
Crap! I ate all those carbs today in anticipation of going to the gym and it's CLOSED!!! I was not impressed.
I ended up going to the Esquimalt Rec Centre. The fitness area there is 2 levels. The bottom level has cardio machines and the heavy weights for the hard core lifters. The upper level has cardio machines and the weight machines plus one rack of dumbbells.
It feels cramped there. The machines are so close together compared to GoodLife. Thankfully there were only 2 other girls upstairs with me so I didn't have to wait to use the weight bench or dumbbells.
Went out for brunch with the family today and had eggs benedict which is loaded in calories. I think I should have had something else like an omelette or their breakfast quesadilla. I also had a donut which really wasn't that good. I have to admit that the only reason I finished it was because I knew that I wouldn't be having donuts again for a very long time. I should have just thrown it out.
Food Log:
.
Crap! I ate all those carbs today in anticipation of going to the gym and it's CLOSED!!! I was not impressed.
I ended up going to the Esquimalt Rec Centre. The fitness area there is 2 levels. The bottom level has cardio machines and the heavy weights for the hard core lifters. The upper level has cardio machines and the weight machines plus one rack of dumbbells.
It feels cramped there. The machines are so close together compared to GoodLife. Thankfully there were only 2 other girls upstairs with me so I didn't have to wait to use the weight bench or dumbbells.
Went out for brunch with the family today and had eggs benedict which is loaded in calories. I think I should have had something else like an omelette or their breakfast quesadilla. I also had a donut which really wasn't that good. I have to admit that the only reason I finished it was because I knew that I wouldn't be having donuts again for a very long time. I should have just thrown it out.
Food Log:
.
Thursday, October 20, 2016
Off Track Today Because of Food Bought for Family
The whole day was going great. Had my usual breakfast and a sandwich with a bowl of chili for lunch. Went to the gym after work and had a really good workout.
Then my family asked if I could up pizza, wings and donuts. I even picked up a separate thin crust pizza for myself because it would keep me within my calories and I even accounted for the Maple French Toast bagel with cream cheese. Then I started "tasting". I had 1 small piece of crazy bread, 1 chicken wing and 4 Tm Bits. If I wouldn't have had the "tastes" I still would have been under my budget for the day.
So annoyed!
On the other hand, 3 months ago I was eating all that food and I wasn't working out. Everyday I was eating 2300 to 3000 calories and sitting on my ass doing nothing. Now my trend is staying within my calories with the odd day of overeating.
Below is a graph that shows calories over/under for the last 6 months and you can see exactly when I started my lifestyle change. So I guess when I look at it in that perspective I am doing OK.
This is what calories over/under looks like for the last year.
Food Log:
Then my family asked if I could up pizza, wings and donuts. I even picked up a separate thin crust pizza for myself because it would keep me within my calories and I even accounted for the Maple French Toast bagel with cream cheese. Then I started "tasting". I had 1 small piece of crazy bread, 1 chicken wing and 4 Tm Bits. If I wouldn't have had the "tastes" I still would have been under my budget for the day.
So annoyed!
On the other hand, 3 months ago I was eating all that food and I wasn't working out. Everyday I was eating 2300 to 3000 calories and sitting on my ass doing nothing. Now my trend is staying within my calories with the odd day of overeating.
Below is a graph that shows calories over/under for the last 6 months and you can see exactly when I started my lifestyle change. So I guess when I look at it in that perspective I am doing OK.
This is what calories over/under looks like for the last year.
Food Log:
Tuesday, October 18, 2016
New Workout Routine with Dumbbells
Started a new workout routine with dumbbells because I there hasn't been any change in my measurements since I started the kettlebell routine. I am not looking for a lot of change but I want to see a bit of toning after a couple of weeks.
Below is a list of the exercises I am doing: Here is a link to a web page which describes all the exercises.
Dumbbell Shoulder Press - 10 lbs - 12 reps - 3 sets
Upright Row - 10 lbs - 12 reps - 3 sets (don't really like this one - might switch it out)
Floor Fly - 10 lbs - 12 reps - 3 sets
Triceps Extensions 10 lbs - 12 reps - 3 sets (didn't like did 3 sets at the end on the machine)
Bicep Curls - 15 lbs - 12 reps - 3 sets
Sumo Squat with Kettlebell - 15 reps - 3 sets
Single Leg Lift with Kettlebell - 15 reps - 3 sets
I felt that I worked my muscles a lot harder with the dumbbells than with the kettlebells. It is harder for me to lift smoothly so I am correcting my form a lot.
I stuck with the kettlebell for the sumo squat and leg lift because I felt that I was getting a good workout and I like the exercises. The single leg lift is awesome! It is so hard to keep balanced on one leg and I can really feel all the muscles in my thigh, hips and butt working to stabilize my body.
My nutrition today wasn't bad except for lunch. I can't go to Subway anymore. Every time I go I can't resist getting the Macadamia nut cookies. I always get 3 and it always screws up my diet. It is one of those bad habits I developed over the last 10 months that I am finding hard to break. So next time I am too lazy to make my lunch I will go somewhere else that doesn't have cookies!
Below is a list of the exercises I am doing: Here is a link to a web page which describes all the exercises.
Dumbbell Shoulder Press - 10 lbs - 12 reps - 3 sets
Upright Row - 10 lbs - 12 reps - 3 sets (don't really like this one - might switch it out)
Floor Fly - 10 lbs - 12 reps - 3 sets
Triceps Extensions 10 lbs - 12 reps - 3 sets (didn't like did 3 sets at the end on the machine)
Bicep Curls - 15 lbs - 12 reps - 3 sets
Sumo Squat with Kettlebell - 15 reps - 3 sets
Single Leg Lift with Kettlebell - 15 reps - 3 sets
I felt that I worked my muscles a lot harder with the dumbbells than with the kettlebells. It is harder for me to lift smoothly so I am correcting my form a lot.
I stuck with the kettlebell for the sumo squat and leg lift because I felt that I was getting a good workout and I like the exercises. The single leg lift is awesome! It is so hard to keep balanced on one leg and I can really feel all the muscles in my thigh, hips and butt working to stabilize my body.
My nutrition today wasn't bad except for lunch. I can't go to Subway anymore. Every time I go I can't resist getting the Macadamia nut cookies. I always get 3 and it always screws up my diet. It is one of those bad habits I developed over the last 10 months that I am finding hard to break. So next time I am too lazy to make my lunch I will go somewhere else that doesn't have cookies!
Monday, October 17, 2016
Lost 2 1/2 Pounds but Haven't Toned Up At All
Weight and measurement day.
I am totally happy that I have lost another 2 1/5 pounds this week. If I continue with this progress I theoretically could lose a total of 30 lbs this year.
I would like to see better results in the toning department but they may come as I lose more weight. I think that I might change up my routine to using dumbbells rather than the kettle bells. See if that makes any difference.
Weight: 209.6 lbs (-2.4 lbs) Total Weight Loss to Date: 15.4 lbs
Food Log:
I am totally happy that I have lost another 2 1/5 pounds this week. If I continue with this progress I theoretically could lose a total of 30 lbs this year.
I would like to see better results in the toning department but they may come as I lose more weight. I think that I might change up my routine to using dumbbells rather than the kettle bells. See if that makes any difference.
Weight: 209.6 lbs (-2.4 lbs) Total Weight Loss to Date: 15.4 lbs
Chest: 45"(no change)
Ribs: 39" (no change)
Upper Arm: 13" left - 14" right (no change)
Waist: 42" (no change)
Hips: 46"(no change)
Upper Thigh: 24" left (no change) - 24" right (no change)
Calves: 17.5" (no change)
Food Log:
Saturday, October 15, 2016
Blew It Today!
Today was a messed up day full of stupid choices! First off I ran out of coffee so I decided since I had to go out anyways that I would go to McDonald's and try the new Sausage, egg, hash brown More-ning wrap and a specialty coffee. I also picked up a sausage and egg McMuffin in case the wrap sucked. I hadn't been to McDonald's for years and probably won't be back for a long time so I binged. I admit I snarfed them both the wrap and McMuffin this morning. I justified it by thinking that because I had an event I had to be at from 10:30 to 2:30 I wouldn't be eating lunch and I was going to the gym today.
I didn't realize that the wrap was 700 calories!! The wrap, Mcmuffin, hash brown and 1/3 of the Moka came to 1,332 calories. The Moka was gross so I threw the rest out. I thought "no problem" I am going to the gym and will have a really good workout and burn half those calories.
Then after my event the wind started to pick up and I thought that the big bad storm that we were expecting was rolling in. Even the media was saying that we should stay off the roads. I thought it would be really stupid to go to the gym only to come out into a full scale storm with huge winds and possible downed trees and power lines.
Well, the big bad storm didn't happen. So the day ended up being totally messed up. Basically at the end I just said screw it and had the chocolate bar sitting in the freezer.
I did go on the elliptical for 45 minutes so that's something.
Tomorrow I will be going to the gym and since I had so many carbs today I won't be eating bread/past/rice/flour tomorrow.
Food Log:
I didn't realize that the wrap was 700 calories!! The wrap, Mcmuffin, hash brown and 1/3 of the Moka came to 1,332 calories. The Moka was gross so I threw the rest out. I thought "no problem" I am going to the gym and will have a really good workout and burn half those calories.
Then after my event the wind started to pick up and I thought that the big bad storm that we were expecting was rolling in. Even the media was saying that we should stay off the roads. I thought it would be really stupid to go to the gym only to come out into a full scale storm with huge winds and possible downed trees and power lines.
Well, the big bad storm didn't happen. So the day ended up being totally messed up. Basically at the end I just said screw it and had the chocolate bar sitting in the freezer.
I did go on the elliptical for 45 minutes so that's something.
Tomorrow I will be going to the gym and since I had so many carbs today I won't be eating bread/past/rice/flour tomorrow.
Food Log:
Friday, October 14, 2016
Food is More Than Nutrition
Today really was a great example of how food is more than just nutrition. It is something that bonds people together, provides comfort and affects mood.
Friday afternoon tea today and our supervisor made her signature lemon blueberry cake with cream cheese icing. Everybody wanted to try this cake that she had been talking about. It wasn't a workout day and I could have turned it down but I wanted to be part of that shared experience. It was so very good and we all kind of bonded over our enjoyment of that cake.
Later, when the wind picked up and it was dark and raining I just wanted comfort food. I wanted to snarf back a whole bunch of carbs. Maybe a big gooey pizza or creamy pasta with garlic toast. I resisted and had some sugar peas instead but I am still craving it.
I was also kind of moody and stressed and somewhat depressed and I just wanted to eat something that would give a brief buzz of happiness. I ended up having 1/2 a chocolate bar but I wanted to eat so much more.
I went on the elliptical so my calories were still under budget but it really was an emotional eating type of day.
Food Log:
Friday afternoon tea today and our supervisor made her signature lemon blueberry cake with cream cheese icing. Everybody wanted to try this cake that she had been talking about. It wasn't a workout day and I could have turned it down but I wanted to be part of that shared experience. It was so very good and we all kind of bonded over our enjoyment of that cake.
Later, when the wind picked up and it was dark and raining I just wanted comfort food. I wanted to snarf back a whole bunch of carbs. Maybe a big gooey pizza or creamy pasta with garlic toast. I resisted and had some sugar peas instead but I am still craving it.
I was also kind of moody and stressed and somewhat depressed and I just wanted to eat something that would give a brief buzz of happiness. I ended up having 1/2 a chocolate bar but I wanted to eat so much more.
I went on the elliptical so my calories were still under budget but it really was an emotional eating type of day.
Food Log:
Thursday, October 13, 2016
Maintaining Diet and Excercise Routine
I haven't posted for the last 2 days because there really isn't anything to write about. I have been staying within my calorie budget for the each day and only eating bread/pasta/rice on my workout days.
I went to the gym on Monday and Wednesday. I am still doing the kettlebell routine. My next workout day will be Saturday.
Nothing exciting. I am able to stick with my food and exercise plans. Haven't had any cravings or days where I didn't want to go to the gym. All is good.
Food Log:
I went to the gym on Monday and Wednesday. I am still doing the kettlebell routine. My next workout day will be Saturday.
Nothing exciting. I am able to stick with my food and exercise plans. Haven't had any cravings or days where I didn't want to go to the gym. All is good.
Food Log:
Monday, October 10, 2016
Weight and Measurement Day
Today was weight and measurement day. Changes are gradual but slowly but surely I am losing weight. Toning up in weird places this week - chest and calves. What's up with that?
Weight: 212.0 lbs (-1.5 lbs) Total Weight Loss to Date: 13 lbs
Weight: 212.0 lbs (-1.5 lbs) Total Weight Loss to Date: 13 lbs
Chest: 45"(-0.5")
Ribs: 39" (no change)
Upper Arm: 13" left - 14" right (no change)
Waist: 42" (no change)
Hips: 46"(no change)
Upper Thigh: 24" left (no change) - 24" right (no change)
Calves: 17.5" (-0.5")
I would like to see more change by next week so I am going to drop my calories a bit and do 45 minutes on the elliptical on my non-gym days. Let's see if that isn't enough to kick start some weight loss/toning. If that doesn't work then next week I am going to change my workout routine. Maybe I will google TRX or medicine ball workouts.
Food Log:
Sunday, October 9, 2016
Happy Thanksgiving!
Celebrated Thanksgiving today with a huge supper with all the fixings. I haven't even entered my food into my app. Just not going there today.
So instead of my normal food log I am going to leave you with a very interesting article I found called "What Those Scale-Weight Fluctuations Really Mean"
So instead of my normal food log I am going to leave you with a very interesting article I found called "What Those Scale-Weight Fluctuations Really Mean"
Saturday, October 8, 2016
Being Healthier Doesn't Mean Giving Up Everything You Love
Today I met a friend for lunch. It was a workout day so I could eat any food type that I wanted. I chose to have a Monte Cristo sandwich and yam fries. It was so good. It left me feeling happy and satisfied all day. I actually didn't end up eating supper until 8 pm because I got busy. Previously, I would have tried to deny myself all the foods that I love but that only ended backfiring because I couldn't keep it up long term.
What is working for me is knowing that 3 days I week I can eat sandwiches or french fries or burgers and that I can still lose weight and still be healthy. It has been 7 weeks since I started this journey and there has only been a handful of times that I have "cheated" on my diet. That is the longest I have ever stuck within my daily calorie budget. It used to be that I would eat very healthy for one or two weeks and then everything would fall apart. 7 weeks is amazing for me and I feel like I have finally found something that I can stick with for years. Yahooooo!
Food Log:
What is working for me is knowing that 3 days I week I can eat sandwiches or french fries or burgers and that I can still lose weight and still be healthy. It has been 7 weeks since I started this journey and there has only been a handful of times that I have "cheated" on my diet. That is the longest I have ever stuck within my daily calorie budget. It used to be that I would eat very healthy for one or two weeks and then everything would fall apart. 7 weeks is amazing for me and I feel like I have finally found something that I can stick with for years. Yahooooo!
Food Log:
Super Healthy Supper Yesterday
Forgot to post this on Friday, October 7.
Ate very healthy on Friday. Organic spring mix lettuce with chicken breast and Kraft Spicy Italian Lime dressing.
For supper, I was too lazy to cook so I stopped at Thrifty's to see if they had anything quick and healthy. They had Sole and Red Snapper fillets in steamer bags in the fish department. Popped them in the microwave and they were done in 2 minutes. While I found them to be quite bland I was impressed with how quick it was. Today I picked up frozen cod as well as salmon fillets to have on hand for a quick healthy meal. I am sure I can find some good recipes online.
With the fish, I had another salad with lime dressing plus sugar snap peas and red grapes for dessert.
Food Log:
Ate very healthy on Friday. Organic spring mix lettuce with chicken breast and Kraft Spicy Italian Lime dressing.
For supper, I was too lazy to cook so I stopped at Thrifty's to see if they had anything quick and healthy. They had Sole and Red Snapper fillets in steamer bags in the fish department. Popped them in the microwave and they were done in 2 minutes. While I found them to be quite bland I was impressed with how quick it was. Today I picked up frozen cod as well as salmon fillets to have on hand for a quick healthy meal. I am sure I can find some good recipes online.
With the fish, I had another salad with lime dressing plus sugar snap peas and red grapes for dessert.
Food Log:
Thursday, October 6, 2016
Favorite Dress Pants Too Large!!
My favourite pair of dress pants are way too big to wear anymore! It is an awesome feeling to see those results. On down side, now I have to go shopping for new pants.
Today I dragged my butt out into the wind and the rain to go to the gym. I wasn't able to go after work so I had to go this evening. I didn't really want to go but I also didn't want to do my kettlebell routine two days in a row. I am doing the routine 3 times per week and if I hadn't gone tonight then I would have had to go tomorrow and Saturday.
My food today consisted of 3 baloney sandwiches, 1 pizza pop and a bowl of cereal and I am still 325 calories under budget but I am just not hungry. I guess it balances out the other day where I was starving.
Today I dragged my butt out into the wind and the rain to go to the gym. I wasn't able to go after work so I had to go this evening. I didn't really want to go but I also didn't want to do my kettlebell routine two days in a row. I am doing the routine 3 times per week and if I hadn't gone tonight then I would have had to go tomorrow and Saturday.
My food today consisted of 3 baloney sandwiches, 1 pizza pop and a bowl of cereal and I am still 325 calories under budget but I am just not hungry. I guess it balances out the other day where I was starving.
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