Week 14, day 5

This is just a last update before we go to scotland in a couple of days; I doubt I’ll be able to check in. I haven’t blogged much lately but I am continuing to watch what I eat and I’m exercising. I’m not sure whether it’s getting too hard or I’m losing interest but I continue to want to make up excuses not to do my yayog. I am doing most of them though but it’s a real struggle to get myself motivated.

Last week I weighed myself and I’d gone up. On 9th June I was 181lbs but on the 16th I was 182.2 (the salter scales were 184.75!). I dont know why and I was a bit disappointed but I bought a pair of size 14 jeans as a motivator. I tried them on to see how far I had to go to wear them and I pulled them all the way and did them up without a problem! Woot! Down another jeans size. My measurements (if I’ve done them right) show almost an inch loss off my hips so that increase in weight is nothing to worry about. It didnt help that it was my TOM again. It’s only been a fortnight since my last one.

I also went to a family bbq this week and had lots of compliments about my weight loss but more importatly, my increase in health :)

I’m still a bit obsessed with looking at food and exercise on the internet but I want to get a plan and stick with it. I’d love to meal prep or at least plan so I know what I’m eating each day. I find it frustrating thinking of what to eat every day and often go without lately as there’s nothing quick to eat. I need to plan for the family too. I’ve been through our freezers and noted all the food. Theres loads! I’d like to go through the cupboards and do the same then I’ll plan around what we have. It would be lovely just to have a plan…

It’s been an odd week anyway. I spent  a couple of days replacing the hdd in my laptop, oh has had a couple of days off work and early finished and DSL has been here a lot as his GF has changed jobs. It’s been lovely but it’s thrown my routine for exercise and food. Not that I need much of a reason… Another good side to my healthy living (note; not diet!) is that it’s encouraged DSL to review his habits and he’s joined MFP and started logging and exercising more. I’m happy that he’s took the initiative himself to get healthier! :)

Anyway, I weighed myself this morning, 20 June, (as I do every day) and I was down to 179.4. A little later I went to the loo and weighed myself again after and the scales showed 178.8!  Whatever they are, I have hit my June goal (again…) and anything from here is a bonus though I’m a little worried that a week in a caravan will reverse that. If it does I’ll be disappointed but, I will just carry on when I get back. For now I’m feeling thinner and I’m getting happier with my reflection too. Well, with clothes on. I am feeling firmness on my limbs as my muscle improves and overall am happy with the way things are going.

Week 13, day 3

I missed doing yayog yesterday morning as we’re getting up later but I managed to do it in the evening. My balance is terrible and I’m constantly wobbling and falling over sideways doing the exercises. This morning I was up at 7 but seriously considered skipping yayog as my arms were really sore. I googled it and decided to push on. Thankfully, it wasn’t a push day so no pull ups or tricep dips! I also found a different cool down which was longer but my arms actually feel a bit better now than before I started! I don’t know if it was the cool down or the movements. For the past week or so even the warm up kills my arms and today was no different. I’ll see how I am next time, which the app has set to tomorrow.

My  hrm strap, which measures 55.5 cm (elastic only), kept falling down and losing my heart rate so I’ve adjusted it to 51.5cm

(edited to add that after posting this, I sat my daughter on my lap to brush her hair and it killed my arms…)

Week 13, day 2

I’m feeling better this week so I’m seeing the positives instead of the negatives. In fact, I’m not even sure why I was feeling negative about this when I have far less aches and pains and the scales and the tape measure are both showing losses. I do feel sore though. I started week three of YAYOG yesterday and it was way too hard for me. I had to reduce the exercise intensity. I’ve struggled with soreness all week. It comes to something when I can barely lift my arms to hang out or even fold washing! I hope that it gets better…

So, at the end of May my weight loss looks like this:

so it’s been fairly steady. The odd blips are often when I’ve taken a weight at the end of the day too. My measurements are also dropping. I’m not confident about my measuring skills but I’m fairly certain my hip measurement is fairly close and that’s dropped 15.5 cm (or over 6 inches) since I started back in March.

I’ve set a goal for this month which is:

to reach 181lb (Under 13 stone) by july; currently I’m 184. If I do it I will also cross off other goals: lose 2 stone, lightest weight for 5 years, & 30% of way to overall goal of 128lb (9st 2).

Hopefully, I’ll be under 13 stone by the time we go to Scotland in 3 weeks. There are 5 Mondays this month so it’s achievable to lose 5 lb (180lb) by the end and at the rate of 1.5 per week that I’ve been averaging, it’s possible that I could be 7.5lb down (177lb).

I’ve been focusing on getting to 172lb for a while now as the last time I dieted in 2006 I thought that’s what I managed to get to but I’ve just found my Sparkpeople account from back then and I got down to 170 from 182 so I started it lighter than I am today. It also means I’ve got an extra two pounds to lose to be lower than I’ve been in a very long time but I WILL DO IT. I’m not sure how it’s going to go with doing strength but I’m happy if I can see a number, any number (including the tape measure) going down. It’s nice to see the scale go down but also a little discouraging as I’m losing the little valuable muscle I’ve got.

week 12, day 3

I’m still feeling sore and my mood is still low. I’m out of fluoxetine now and need to pick up my tablets today. I wont have missed a day but they will be late.

I’m still looking at my food intake, specifically protein. I’ve recalculated it using 128 as my weight and 30% as my body fat as the RCN suggest 20-34% is a healthy range for my age up to 59. That would give me a lean body mass of 89lbs so I’m aiming for a protein intake of between 89 and 133 grams per day (1-1.5g/lb lmb). That’s much better as I rarely go below 90 though I rarely go much over 100 either.

I’m hungry today too but haven’t even had breakfast yet as I’ve been messing on my computer and not doing my exercise. I try to do my exercise between getting up and having breakfast or I probably won’t be motivated or have the energy or time to do it later.  I’m planning to plant the tomato plants out in bags in the greenhouse today as it’s raining yet again so I’d better get my exercise done or I’ll never get time for everything.

Week 12, day 2

It’s been a strange week this week. My moods have been all over the place. I’ve felt down a lot even though I’ve had no extra reason to. It has been my TOM so maybe that was it. My weight is sort of hovering around the same place too. I’m not sure if it’s because I’ve added strength to my routine. I’ve read that the scales can freeze when you start toning muscle.

These are my weights for the past week:

  • 19th - 186.8
  • 20th - 188.8
  • 21st - 186.8
  • 22nd - 185.4
  • 23rd - 186.6
  • 24th - 185.6
  • 25th - 285.5
  • 26th - 185.2
  • 27th - 186
As you can see, it’s staying around the same. My muscles definitely feel like they’re working. I’m struggling to carry the shopping now! Things I could carry easily before, now make my arms feel like they’re burning. I thought I’d be getting better. My reps seem to be lower too but maybe my form is improving? I know I’m also pushing myself. I’ve lowered the height I do push ups from, I straighten my legs out from 90 degrees when possible. I just hope things get easier and pushing myself all the time doesn’t mean I’m going to feel sore all the time too.
Food-wise, it’s been a bad week. Well, no. It hasn’t completely. I’ve been under my calories every day but I’ve had a chip shop meal three times. It’s because we’ve been working outside until late. I’ve altered my calories and goals yet again. As I’ve lost weight I’ve re-assessed my TDEE using Heybales spreadsheet. I’ve added data from my fitbit and my calorie intake from MFP to get a closer reading.  My daily maintenance calories now stand at 2336 with a 20% deduction for weight loss, leaving 1869.
I also filled in the section that estimates your tdee based on what you’ve lost and how many calories you’ve eaten over the past 4 weeks(1732 cals and 10lbs) . That resulted in a TDEE of 2982. I’ve updated MFP and will only eat back extra calories to those I use with walking as my calories burned is based on my fitbit which is only accurate with walking.
I’ve spent a lot of time looking at food on the internet. I need to increase my protein intake but I’m struggling. I’ve bought some whey protein powder but it’s not going to be affordable to keep doing when our finances change in a couple of weeks.
Finally I’ve also changed my goal! When I started this, I found a website that estimated my ideal weight at 125. Then using heybales spreadsheet, it came back at 135 so I changed it. Now the spreadsheet is saying between 120 and 132 so I’ve set it to 128. So I’ve now got further to go again.

Week 11, day 1 yet again….

It’s late tonight. Lately I’ve been in bed before 10 and not getting up til after 8 (see, no energy) but tonight I dragged myself back out of bed once DDI was asleep. Thing is, I’m HUNGRY today too. I haven’t felt like this for ages but today I just want to eat. As I was getting DDI to sleep I ate 4 squares (40g)  of lindt orange intense. If I’d had more, I’d have eaten it. Then I came downstairs and when OH went to bed, I had 7 dry multigrain crackers! Still not satisfied I had another 3 and coated them in Asda low fat peanut butter. Then I felt full but it was a huge load of calories I wouldn’t normally have. I’m not sure if it was actually hunger or a craving. Maybe it’s related to my getting bored of my food? I need to keep an eye on it and not sabotage all the work I’ve done so far

Week 11, Day 1 again

I’ve just completed my measurements and have lost a little bit. I don’t like doing them as I’m not very good and wonder if any loss is a different placement of the tape measure, I suppose any increase could be the same.

Week 11, Day 1

I’ve had tons of people comment lately about my weight loss so in my head I was looking thinner too! I don’t know why but because I’ve been losing weight and I can feel muscle I was thinking I looked better than I do. As I walked through town today, I caught sight of myself in the shop windows and was really disappointed. I still look fat. I still am fat! I know I’ve done well so far losing over 20 lbs and I’m not about to give up but I’m doubting myself and doubting that I can do this long term. I feel like it’s long term already! I’m getting bored of chicken now. I’ve had a lifetime of cheap filling meals that we shouldn’t eat really and now I’m struggling to make healthy cheap filling meals that everyone will eat.  I also can’t see how I’ll be doing strength exercises into my pensioner years. I’m just stressing over nothing I think. I also think, as per normal, I’m reading too much and complicating things. Do I do cardio, strength or both? Mark Lauren and others have the opinion that cardio is a waste of time but most of the recognised health organisations recommend it.  Another point with my flagging enthusiasm is that my measurements have barely changed, my jeans felt uncomfortable and tight and my weight has been up and down this week. I’ve been waiting to look better or feel better. I’ve been waiting to get this energy people keep talking about. Maybe I haven’t been doing it long enough. Keep going then eh?

Week 10, day 7

For some reason my clothes feel tight today. My weight hasn’t changed but my waist on my jeans feel tight. I don’t know if it’s because the weather is hot(ter) - I feel like it’s too hot for me but it’s around 18-20 - but they are definitely too uncomfortable to wear. I suspected it was coming up to my TOM but I dont think that’s for another week though I have had the lower ab aches and backache I normally get. Anyway, I put on a maxi dress in the evening for comfort when I knew no one was going to be coming for a visit. I then spent the rest of the evening in the garden clearing the right border and around the pond. No other exercise today.

Week 10 day 4

It’s been an odd couple of weeks with the death of my FIL. As me and OH have only just started getting back together after an 8 month break I felt strange being involved although we were together for 22 years before our split.It was his funeral yesterday so now he’s at rest we can move forward.

I’m now changing my view of this journey from a journey of weight loss to a journey to health. I’m not feeling much different despite my diet changes however. For the past 9 weeks I’ve cut out many foods. I haven’t had milk chocolate, sugar, white bread, white pasta or rice, or crisps. I’ve reduced my processed meats and I’ve ate minimal white flour with one or two meals that have it included as we have a freezer full of food. I have cut out sugar in my tea and can finally say I don’t mind it anymore. I eat seeds and fruit and veg every day with a minimum of 5 portions and try to go to bed earlier. I do some form of exercise every day if I can, using my fitbit to get 10k steps a day. I still look and feel tired and pale which is disappointing. I know I should be healthier and it’s vain of me to want to look better for it too.

I’ve been reading lots about increasing my muscle mass and that’s what I’d like to do. I’d still like to do more yoga to increase my flexibility. For a while I was going to do DDPYoga but I’m not sure it’s for me. I’ve started YAYOG instead. I did the first session on tuesday. I was a little worried on wednesday as my right shoulder (at the front and deep in the joint) was painful. but today (thursday) the pain has gone and the back of my thighs, my stomach, and my arms feel a bit achey but it’s the good ache that tells me I was working hard.

I’m struggling with my diet although I think I probably overcomplicate things. I want to increase my protein now as I’ve read that I need it to maintain or increase my muscle. Mark Lauren says in his book that you need a minimum of 1, and preferably 1.5, grams of protein per ideal body weight but that seems a lot to me. My ideal body weight (IBW) is 128lb which would mean my intake should be 128-192g of protein. Other sources say it’s based not on IBW but lean body mass(LBM) so using this calculator and using 128lb with 20% fat it gets me to 102lb LBM so 102-153g. I’ve reset my goals on MFP to 45% carbs, 30% protein & 25% fat which covers both body IBW and LBM and makes my settings:

2370 calorie intake - 440 defecit for 0.9lb weekly loss = 1930 calories.

217g carb/145g proteing/ 54g fat

Now I’ve just got to try to follow it!

My weight loss has gone faster than I was expecting despite upping my calories with a loss of almost 7lb the past two weeks. It worries me a bit that I’m losing too much muscle and will just pile it all back on after. I really do want to be a healthier me but it is nice that I can see I’m losing weight and lots of people are commenting on it. It’s boosting my confidence. I can feel firmess again in my muscles. I can see a flat hard surface when I flex my calves. I tried to take a photo but they still look fat but I can see a definite change. I’ve also found that the walk to school is much easier now and I’m sure working on the lotty is too. I don’t seem so red faced - I still go red though.  With everything going on I haven’t logged or done as much exercise. I know on friday we parked even further from the school (just over a mile) and I walked while DDI rode her balance bike. I don’t mind doing it but it is so time consuming taking an extra hour or more there and back. I will try to do it though. I think it will be a help when I get the treadmill off my brother as I can pop on for half an hour when DDI is in bed. I’m also hoping to do C25k on it.

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