I hope everyone has a wonderful Thanksgiving tomorrow and stay on track as much as possible. What ever you do, please enjoy it!
Confessions:
Breakfast
Spinach Omelet
spritz olive oil in pan
egg 70 cal
egg whites from carton 60 cal
Handful of spinach
2% cheese 40 cal
high fiber english muffin 100 cal
honey 60
coffee w/sugar and cream
juice 100 cal
Dinner
Cracker Barrel Grilled Chicken tenderloin sandwich (no mayo or butter on the toast) Grilled chicken tenderloins are 160 calories
2 slices of sour dough bread 220 calories
Sample of Coleslaw 50 calories
Cup Vegetable Soup 60
Exercise:
~I Want Those Buns
~Walk Your Belly Flat 3 Miles
~50 Jump Ropes
Everyone Ok, I'm curious about these Body Buggs, or whatever they are called, that you are using. You say you ate X calories and used X calories, so you have lost .25 pounds. Is this really showing up on the scale every day? I have always been curious about that whole idea. If you over eat, how long does it take to show up on the scale (and your butt )
That's a good question!
when im not retaining water weight due to TOM , or water retention due to muscle soreness, and i'm being "regular" than the calculation pretty much is in the ballpark. and Jendiet nicely put it, it does help people who love number crunching and analysing, keep on track.
let me give you an example of this week. i also dont have a body bugg, so use my pedometer that i wear all day, at my hip to calculate my daily activity calories, then if i do exercise, i use my heart rate monitor. but in the past, i used this website, which gave me rough estimate of calorie burns for particular exercises. http://www.healthstatus.com/calculate/cbc
and then i use my food journal to calculate the calories from food (i have an excel spreadsheet).
total Active metabolic rate (my raised BMR) = BMR calories + calories burned through exercise + calories burned through daily activity (pedometer)
{1496+570+711 = 2777)
to calculate calorie deficit= AMR calories - calories eaten .
{2777-1381} = 1406 calorie deficit
calculated pounds lost = 1406/3500= 0.4 lbs.
So tuesday starting weight was 154.4lbs.
so predicted weight for the next day would be 154.4 - 0.4lbs = 154.0lbs.
on wednesday my actual weight was = 153.8lbs. so lost an additional 0.2lbs of water weight with 0.4lbs of fat. (maybe! hehe)
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then yesterday: my calorie deficit was 1518, predicted pounds lost = 0.4lbs
yesterdays weight was 153.8lbs. so predicted weight for today would be 153.3lbs
but today i weighed in at 153.6lbs. so in reality i lost 0.2lbs (less than the predicted 0.4 lbs)
OR you can look at it another way. cause my body lost an extra 0.2lbs on tuesday, it compensated for wednesday weight loss.
so in reality, if we take the calorie deficit over the 2 days. which is = 0.8lbs in total.
starting weight on tuesday was = 154.4lbs. and todays weight is = 153.6lbs = reality loss of 0.8lbs.. which matches the mathetmatical predicted loss (of 0.8lbs (2924 calorie deficit over 2 days).
so in reality, thats why they say to look at your overal calorie deficit for the whole week and your weight loss for the whole week.
as you can see, its in the ballpark. gives you a rough estimate. and as Jendiet eloquently put it, its not always very accurate, cause of water retention due to TOM, muscle soreness, salty foods etc etc. but definately gives you a rough estimate.
at the end of the day as Jillian Michaels says losing weight is an calorie deficit, its all maths. although its gets abit complicated when you're down to your last 20, 15 or 10lbs. thats why you should then eat your BMR calories and get your calorie deficit through exercise and daily activity, and have to really UP the intensity of your workouts. but not workout for more than 2 hours a day. and take 1-2 days of rest days. and avoid processed foods. and drink 80oz of water. get 8 hours of sleep. but also at the same time, dont sleep more than 9 hours, or less than 7 hours. dont eat after 9pm. stuff like that.
and in relation to how long it takes to see it on the scale. i see it the next day!
its not advisable to weigh yourself everyday cause people get discouraged and your weight during the week will go up and down cause of water retention and losses. but i've detached myself and use it more as a mathematical experiment. so it no longer affects my day. and i just like to monitor it cause i am making a graph and like Jediet said, it helps me to NOT binge, and distracts me, so if im number crunching and analysing, im not tempted to eat X, Y or Z. so whenever i get tempted to go over my calories or binge, i do my energy deficient maths. its like a coping mechanism for me.
Thanks for the info on the heartrate monitors and pedometers. That's so interesting. I'm a number cruncher, too, so maybe one day I will get me one.
I have another question. This is about rest days from exercise. Someone here mentioned about working out for three days and then taking a day off. I am a member of VF and people talk about having a rest day, but there is no particular explanation of how often, etc. I looked on my calendar and I have only had one rest day this month, so far. Any info on this subject would be helpful to me. TIA
Confessions
Breakfast:
Kashi Heart to Heart Cereal 140 Calories
1/2 cup 2% Milk 65
Coffee w/cream & sugar
Lunch:
A little bit of the items I wanted. I did not stuff myself. I won't even attempt to figure out the calories.
ETA: NO DINNER
Exercise:
Punch Up Your Walk w/weighted gloves 4 Miles
Last edited by Diana3271; 11-27-2009 at 08:33 AM.
Reason: NO DINNER
Breakfast, 3 boiled eggs with soy sauce (245)
3-5 grapes, a very small piece of pork loin for tasting (about the size of a finger)
Lunch/Dinner...(these are all estimates...but it all fit on one very small plate and I didn't get seconds!)
Lots and lots of collard greens
1/2 cup of scalloped potatoes
1/2 cup cornbread stuffing
2 oz turkey, 2 oz pork loin
1 roll
That puts me at about 1200 calories for the day! WOOOOOT! I'm so proud of myself for not losing it. I got what I wanted, didn't go crazy on the portions...and I didn't deny myself. Sure, I could have had 3-5 rolls like normal. I could've had ALL the desserts. I could've had more pork and stuffing and definitely more of those deliciously cheesy scalloped taters. But I resisted. Yay me!
Thanks for the info on the heartrate monitors and pedometers. That's so interesting. I'm a number cruncher, too, so maybe one day I will get me one.
I have another question. This is about rest days from exercise. Someone here mentioned about working out for three days and then taking a day off. I am a member of VF and people talk about having a rest day, but there is no particular explanation of how often, etc. I looked on my calendar and I have only had one rest day this month, so far. Any info on this subject would be helpful to me. TIA
you're welcome!
Jillian Michaels stresses the importance of rest days.
i read on an internet site about how you should go no more than 3 days of intense workout without taking a rest day, and you should aim to have 1 to 2 days rest each week.
Jillian talks about how exercise is the architect and rest as the builder.
when you workout, thats when you cause little micro tears, and then at rest , its when your body makes the muscles stronger and leaner.
so you should definately take 1 day off each week from exercise, or 2 days depending on how intense your working out. but 1 day off exercise each week is a must.
dessert
2 oreo cookies 104 cal
50ml semi sk milk 25 cal
i hadnt had oreo cookies in over a year, and i sat down, turned the tv off, and ate in peace and quite to really savour the taste, but funnily enough they tasted quite salty!! weird. and not as tasty as in the past, or my imagination maybe hehe when i would have eaten 4 sitting infront of the tv. but still was nice
caloried burned 487(cindrella workout- basically scrubbed wood floors for 2 and half hours, boy was i sore afterwards, wore my heart rate monitor to see my calorie burn hehe).
(pedometer) daily activity = 666 calories lol
total AMR 2645
calorie deficient 932calories
predicted pounds loss 0.27lbs
actual loss = 0.2lbs
Echo Thanks for the info. I don't really know how intense I workout. Maybe I will try the 3 days of working out and one rest day. I tend to be an all or nothing person. Not necessarily a good thing. I probably need to work on that, along with everything else, LOL. VF is Video Fitness. The website is videofitness.com and their forum is forum.videofitness.com The site is based on exercising with videos, although some people go to the gym, they do regular walking, or some type of exercise equipment. On that site, diet talk is prohibited, although we know in order to see results the two go hand in hand. Diet talk, religion, politics, etc are off limits because they tend to get really heated there.
Alright, my confession is Thanksgiving dinner was sooo delicious. We ate at 1:00 pm. and again at 6 pm. so my plan didn't work out so hot. I ate 1800 cs. with a +225 cs deficit. But my pedometer registered -494. So totaly I ended up with a mere -269 for a deficit.
I did not work out yesterday either. However, I did get good news! I made my goal to lose 2 lbs. I set a goal on 11-20-09 at 176 lbs. To lose 2 lbs by Thanksgiving. Yesterday my weight was 173.8! yeah!!!
I can only hope I at least maintained that over the Holidays.
I had Thanksgiving stuff again for lunch and I am already at 1200 cs. I will workout out today. And I will eat only 1500 cs today.
congrats Jendiet! that's great on meeting your goal!
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i over ate my calories today, whooopsy! had a few high calorie treats after dinner. it wasnt a mindless binge, i recorded everything methodically. will pay for it tommorow though on the scale! i just really wanted X Y Z
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no exercise today, felt really tired and sore from scrubbing the floor yesterday.
Breakfast (430 Calories + coffee)
Spinach Omelet
spritz olive oil in pan
egg 70 cal
egg whites from carton 60 cal
Handful of spinach
2% cheese 40 cal
high fiber english muffin 100 cal
honey 60
coffee w/sugar and cream
juice 100 cal
Lunch
Spring Roll 120 cal
Won Ton Soup 150 cal
Chicken w/stir fry vegetables 650 calories (I spoke with the waitress this is one of their healthier options. I used daily plate to estimate these calories)
Steamed Brown Rice 150 Calories
I managed to eat pretty much to plan on Thanksgiving, with just a few spoonfuls to taste off-plan foods. It helped a lot that I kept much of the food on the healthy side, except for desserts. I didn't feel deprived at all, and was quietly horrified by the amounts some others were shoving into their mouths. Like I used to!
So I gained 2.6 lbs since Thursday. Blah. Thursday was just a food fest. I'm sure that I overate calorie-wise by quite a bit. Oh well. I'm not going to let the guilt get to me. Yesterday was more portion controlled and even a little walking!
I got two sz 8 dress pants for my interview and they looked good on me!! I finally looked slim and that made me happeh. It also gave me motivation to control my portions.
This morning I weighed in on my BIL's scale and it said 154.8. So, err...if one of those lbs is water weight from sodium-heavy food then er, I only have 1 more lb to go... No worries. I've pushed the idea of shopping on my BIL+wife so they're taking us to a big mall where I can get plenty of walking. Good thing the pedometer tagged along for the visit...
I'll check in with you guys later! Have a good weekend all, and hope all the Americans had a happeh Thanksgiving!