I will be doing some "catch-up" posts to explain some things that have really helped me in the last few months get the scale to move down.
I am going to devote an entire post to how I was able to get off my lazy butt and start exercising. Right now though it is very difficult to write because I have missed about 2 weeks of exercise due to being very tired and fatigued. This is the start of a new week though and I feel great and so I am going to get back on the wagon and get going. I am not looking forward to the first few days of soreness, but hey, that is the punishment you get for not being consistent...
ANYWAY...
I have to tell you about a device that changed my perspective on points and on eating. It's called a Polar F11 Heart Monitor. I bought it a few months ago on the advice of a person I respect a great deal on the WW fitnessboard.
I had a stall this summer that was very frustrating. I have always thought that I was just eating too much. But as I began to read the fitness board consistenly something else came to the forefront as the possible culprit andit was almost too impossible to believe when I first read it.
Your problem could be...you are not eating enough.
What the HEY???
I am not even sure how that could be possible. I have a VERY healthy appetite. I always have, hey I am Italian, what can I say?
At my daily target of 26 pts I was eating about 1300 calories everyday. That is fine if I am only burning say 1800-2000 calories.
However I found out through my Polar F11 HRM I was probably burning about 500-800 calories each exercise session...
I began to do some research on calorie deficit diets, basically the foundation of WW, and I learned that my body is probably burning between 2000-2800 calories on any given day depending on my work schedule, my sleeping patterns and my exercise. Which means I had more than a 1000 calorie deficit of calories daily. It takes 3400 calories to burn a pound.
So...the lbs should be burning off me right? Wrong. ANYTIME you go under a 1000 calorie deficit in your diet you throw your body a curve ball. Especially when your only eating 1200-1300 calories.
If I am burning 500-800 calories in one work out and I am only eating 1300 calories a day I am living on about 500 calories. I need about 3 times that just for daily metabolic functions...
This is called starvation mode and its the best way to develop metabolic resistance issues, of which I have multiples.
The light went on. I have had years and years of putting my body into this mode. I have thyroid issues. I have blood sugar issues. OMG what have I done???
The WW community board is littered with people who post about stalling for weeks and don't know why. But now I think I do.
We are encouraged to eat our Activity Points we earn through exercise, but many are afraid that it will slow down their weight loss. JUST THE OPPOSITE IS TRUE...
I was only counting 2 to 4 AP for each exercise session I was doing. Actually I am burning 5 to 8 points according to my Polar F11 HRM. I don't even have one routine where I burn less than 500 calories.
Now as far as the eating goes I need to eat the right things. If I am not eating according to the healthy guidelines I am still starving my body. WHY? Because my body needs more than just calories to function well. It needs nutrients. My body could based on my food choices not budge on the weight because it is not getting the proper nutrients...
I have days that I eat empty calories. Less days now than in the past, but still. I love chocolate, I love salty crunchy food, I love junk. These things have lots of calories, but very little of anything else...
So I can starve my body based on my food choices as well.
Bad food choices and excessive calorie deficit are a great recipe for a plateau, which I had for about 12 weeks.
Now I eat my a balanced diet, I eat enough calories and I exercise. I am finally losing weight again....
Monday, December 15, 2008
Sunday, December 14, 2008
Wow I have not written in a long time...
You know keeping a blog is not always easy...but I did it for a reason...I want to be able to read about my journey later to help me stay at my goal weight...it is for me, but if you stumble across it I hope my ramblings help you...
Since I started in February of 2008 Weight Watchers has changed their program so that they now just have one program called Momentum, and no longer do they have something called the "Core" program. The Core food list is now called Filling Foods though and you are encouraged to make most of your food choices from that list and track your choices. I could not be happier with the changes...but I am not changing my blog name...Filling Foods Angel sounds like a fat cherub, and well that is just not the visual I want ;)
What has happened to me since I wrote last?
I am down 40 lbs since I started...its not exactly where I hoped I would be at this time when I first started, but it is a lot more than where I started. I have had alot of bumps in the road, a lot slipping and sliding, but I am on the wagon, even if I do drag my feet on the road from time to time.
I am exercising regularly (well most of the time!). More on that later!
I am in regular misses sizes now. I started at size 24 W, I am not a size 14 M. That is a huge success for me.
I am getting noticed by men. This is weird for me. Not quite sure how to handle this other than blushing, which makes them notice me even more....(heaven help me!).
I have embarked on some principals for weight loss that have helped me. I count calories now, not just points or tracking non-core food. I look at everything I put in my mouth and consider the energy in verses the energy out. This has helped me be realistic in my food choices.
I still love to eat. I still love to cook. I still love food...but it is not my main love now...
I am taking care of ME, I am focusing on being a vessel of God that is healthy and can be used for His purpose in this world...I have to be healthy to do that...
Since I started in February of 2008 Weight Watchers has changed their program so that they now just have one program called Momentum, and no longer do they have something called the "Core" program. The Core food list is now called Filling Foods though and you are encouraged to make most of your food choices from that list and track your choices. I could not be happier with the changes...but I am not changing my blog name...Filling Foods Angel sounds like a fat cherub, and well that is just not the visual I want ;)
What has happened to me since I wrote last?
I am down 40 lbs since I started...its not exactly where I hoped I would be at this time when I first started, but it is a lot more than where I started. I have had alot of bumps in the road, a lot slipping and sliding, but I am on the wagon, even if I do drag my feet on the road from time to time.
I am exercising regularly (well most of the time!). More on that later!
I am in regular misses sizes now. I started at size 24 W, I am not a size 14 M. That is a huge success for me.
I am getting noticed by men. This is weird for me. Not quite sure how to handle this other than blushing, which makes them notice me even more....(heaven help me!).
I have embarked on some principals for weight loss that have helped me. I count calories now, not just points or tracking non-core food. I look at everything I put in my mouth and consider the energy in verses the energy out. This has helped me be realistic in my food choices.
I still love to eat. I still love to cook. I still love food...but it is not my main love now...
I am taking care of ME, I am focusing on being a vessel of God that is healthy and can be used for His purpose in this world...I have to be healthy to do that...
Monday, March 31, 2008
Sad Day
Today was a sad day. Some of my friends experienced loss and it hurt to be near them because they hurt...
I cried today...for their loss and sorrow and for fearing the same could happen to myself...
But in the sorrow there is a peace knowing that God is there, to comfort and to calm. I simply have to trust Him...He is Sovereign, He is Lord and He is God...and I am in Him...and I belong to Him...Hallelujah...Amen
I cried today...for their loss and sorrow and for fearing the same could happen to myself...
But in the sorrow there is a peace knowing that God is there, to comfort and to calm. I simply have to trust Him...He is Sovereign, He is Lord and He is God...and I am in Him...and I belong to Him...Hallelujah...Amen
2 more lbs - Gone!
Well I did not want to go to weigh in Sunday because according to my bathroom scale (Taylor) I had gained 1 1/2 lbs. I was really discouraged and thought well...I have a whole week to get that off...so I went for a 4 mile hike on Sunday and weighed in on Monday.
My scale still said up by 1, but WW scale (the one that counts for me) said down by 2. HURRAY! I even did a dance when my leader weighed me...
Seriously this last week was a tough one, stressful (money, always money), emotional (I am feeling lonely...have no desire to discuss this here, but I really feel alone in this some times...I feel alone a lot period...) and my birthday...we pigged out at sushi...with sake as well...I drank a large one myself and have no idea what the points were...NOT good.
Here is the thing though. I still walked and I still kept on going. In times past when I did low carb I would have a serious binge...but I just do not do that on WW. I wish I would have joined this years ago. When I think how long I was on low carb diets and the ups and down...I just feel like it was wasted years...
I finally feel in control of the eating, and that is worth the price I am paying. I can control what I put in my mouth...I do not have to avoid all sugar and crunchy fat foods (triggers for me). I don't have to turn to food for comfort, but if I do I can make choices of foods that will not destroy my hard work...I can make a difference in my weight...I am doing so now and I will continue to do so....
I will make goal...I am NOT giving up!
My scale still said up by 1, but WW scale (the one that counts for me) said down by 2. HURRAY! I even did a dance when my leader weighed me...
Seriously this last week was a tough one, stressful (money, always money), emotional (I am feeling lonely...have no desire to discuss this here, but I really feel alone in this some times...I feel alone a lot period...) and my birthday...we pigged out at sushi...with sake as well...I drank a large one myself and have no idea what the points were...NOT good.
Here is the thing though. I still walked and I still kept on going. In times past when I did low carb I would have a serious binge...but I just do not do that on WW. I wish I would have joined this years ago. When I think how long I was on low carb diets and the ups and down...I just feel like it was wasted years...
I finally feel in control of the eating, and that is worth the price I am paying. I can control what I put in my mouth...I do not have to avoid all sugar and crunchy fat foods (triggers for me). I don't have to turn to food for comfort, but if I do I can make choices of foods that will not destroy my hard work...I can make a difference in my weight...I am doing so now and I will continue to do so....
I will make goal...I am NOT giving up!
Monday, March 24, 2008
Quotes from Robert Collier
I am going to start posting quotes that inspire me...these are from Robert Collier who was one of the founders of the Unity Church...and an early proponent of positive thinking, and one of the people who inspired the book and DVD, 'The Secret"... read them as needed ;)
Any thought that is passed on to the subconscious often enough and convincingly enough is finally accepted.
As fast as each opportunity presents itself, use it! No matter how tiny an opportunity it may be, use it!
Constant repetition carries conviction.
Every contrivance of man, every tool, every instrument, every utensil, every article designed for use, of each and every kind, evolved from a very simple beginnings.
Faith is the confidence, the assurance, the enforcing truth, the knowing.
If you don't make things happen then things will happen to you.
If you procrastinate when faced with a big difficult problem... break the problem into parts, and handle one part at a time.
If you see yourself as prosperous, you will be. If you see yourself as continually hard up, that is exactly what you will be.
In every adversity there lies the seed of an equivalent advantage. In every defeat is a lesson showing you how to win the victory next time.
It is your work to clear away the mass of encumbering material of thoughts, so that you may bring into plain view the precious thing at the center of the mass.
Make every thought, every fact, that comes into your mind pay you a profit. Make it work and produce for you. Think of things not as they are but as they might be. Don't merely dream - but create!
Most of us, swimming against the tides of trouble the world knows nothing about, need only a bit of praise or encouragement - and we will make the goal.
One comes to believe whatever one repeats to oneself sufficiently often, whether the statement be true of false. It comes to be dominating thought in one's mind.
Our subconscious minds have no sense of humor, play no jokes and cannot tell the difference between reality and an imagined thought or image. What we continually think about eventually will manifest in our lives.
People blame their environment. There is only one person to blame - and only one - themselves.
Plant the seed of desire in your mind and it forms a nucleus with power to attract to itself everything needed for its fulfillment.
Start where you are. Distant fields always look greener, but opportunity lies right where you are. Take advantage of every opportunity of service.
Success is the sum of small efforts - repeated day in and day out.
Take the first step, and your mind will mobilize all its forces to your aid. But the first essential is that you begin. Once the battle is startled, all that is within and without you will come to your assistance.
There is little difference in people, but that little difference makes a big difference. That little difference is attitude. The big difference is whether it is positive or negative.
Vision - It reaches beyond the thing that is, into the conception of what can be. Imagination gives you the picture. Vision gives you the impulse to make the picture your own.
Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build.
You cannot hold on to anything good. You must be continually giving - and getting. You cannot hold on to your seed. You must sow it - and reap anew. You cannot hold on to riches. You must use them and get other riches in return.
You have to sow before you can reap. You have to give before you can get.
Your chances of success in any undertaking can always be measured by your belief in yourself.
Your real self - the "I am I" - is master of this land, the ruler of this empire. You rightfully have power and dominion over it, all its inhabitants, and all contained in its realm.
Robert Collier
Any thought that is passed on to the subconscious often enough and convincingly enough is finally accepted.
As fast as each opportunity presents itself, use it! No matter how tiny an opportunity it may be, use it!
Constant repetition carries conviction.
Every contrivance of man, every tool, every instrument, every utensil, every article designed for use, of each and every kind, evolved from a very simple beginnings.
Faith is the confidence, the assurance, the enforcing truth, the knowing.
If you don't make things happen then things will happen to you.
If you procrastinate when faced with a big difficult problem... break the problem into parts, and handle one part at a time.
If you see yourself as prosperous, you will be. If you see yourself as continually hard up, that is exactly what you will be.
In every adversity there lies the seed of an equivalent advantage. In every defeat is a lesson showing you how to win the victory next time.
It is your work to clear away the mass of encumbering material of thoughts, so that you may bring into plain view the precious thing at the center of the mass.
Make every thought, every fact, that comes into your mind pay you a profit. Make it work and produce for you. Think of things not as they are but as they might be. Don't merely dream - but create!
Most of us, swimming against the tides of trouble the world knows nothing about, need only a bit of praise or encouragement - and we will make the goal.
One comes to believe whatever one repeats to oneself sufficiently often, whether the statement be true of false. It comes to be dominating thought in one's mind.
Our subconscious minds have no sense of humor, play no jokes and cannot tell the difference between reality and an imagined thought or image. What we continually think about eventually will manifest in our lives.
People blame their environment. There is only one person to blame - and only one - themselves.
Plant the seed of desire in your mind and it forms a nucleus with power to attract to itself everything needed for its fulfillment.
Start where you are. Distant fields always look greener, but opportunity lies right where you are. Take advantage of every opportunity of service.
Success is the sum of small efforts - repeated day in and day out.
Take the first step, and your mind will mobilize all its forces to your aid. But the first essential is that you begin. Once the battle is startled, all that is within and without you will come to your assistance.
There is little difference in people, but that little difference makes a big difference. That little difference is attitude. The big difference is whether it is positive or negative.
Vision - It reaches beyond the thing that is, into the conception of what can be. Imagination gives you the picture. Vision gives you the impulse to make the picture your own.
Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build.
You cannot hold on to anything good. You must be continually giving - and getting. You cannot hold on to your seed. You must sow it - and reap anew. You cannot hold on to riches. You must use them and get other riches in return.
You have to sow before you can reap. You have to give before you can get.
Your chances of success in any undertaking can always be measured by your belief in yourself.
Your real self - the "I am I" - is master of this land, the ruler of this empire. You rightfully have power and dominion over it, all its inhabitants, and all contained in its realm.
Robert Collier
Walking on the Beach
Yesterday we went to Doheny Beach State Park and walked along the coast line about four miles. Walking in sand burns more calories than on a treadmill, even at an incline. About 20 to 50 percent more depending on the intensity. Well I was all for that!
I was a bad girl though and forgot my water and my body justly rewarded me with a Charlie horse on the way back... OUCHIE! When I got home I had to put some heating gel on it and I rubbed it like crazy for about 5 minutes with a thumping massager. It is not bad today, but it is reminding me how silly I was. I will not do that again...
The ocean is my favorite place. I love the roar of the waves coming on shore, the sites and sounds, the incredible sense of oneness I feel with the Creator and with Nature. I always think of the walking in the sand poem...but today I was in a different mood and a different version of the poem came to mind...
The Butt Print in the Sand
One night, I had a wondrous dream;
One set of footprints there was seen.
The footprints of my precious Lord,
But mine were not along the shore.
But then some stranger prints appeared,
And I asked the Lord, “What have we here?”
“Those prints are large and round and neat,
But, Lord, they are too big for feet.”
“My child,” He said in somber tones.
“For miles I carried you alone.
I challenged you to walk in faith,
But you refused and made me wait.
You disobeyed, you would not grow,
The walk of faith you would not know.
So I got tired and fed up,
And there I dropped you on your butt,
Because in life, there comes a time,
When one must fight and one must climb,
When one must rise and take a stand,
Or leave some butt prints in the sand.”
I do not want to be left on my butt in the sand...I must fight and I must climb, I must rise and I must take a stand...even when my calf muscles spasm, and even when my body aches, I will keep going, pressing forward, it will NOT be my butt print in the sand!!!
I was a bad girl though and forgot my water and my body justly rewarded me with a Charlie horse on the way back... OUCHIE! When I got home I had to put some heating gel on it and I rubbed it like crazy for about 5 minutes with a thumping massager. It is not bad today, but it is reminding me how silly I was. I will not do that again...
The ocean is my favorite place. I love the roar of the waves coming on shore, the sites and sounds, the incredible sense of oneness I feel with the Creator and with Nature. I always think of the walking in the sand poem...but today I was in a different mood and a different version of the poem came to mind...
The Butt Print in the Sand
One night, I had a wondrous dream;
One set of footprints there was seen.
The footprints of my precious Lord,
But mine were not along the shore.
But then some stranger prints appeared,
And I asked the Lord, “What have we here?”
“Those prints are large and round and neat,
But, Lord, they are too big for feet.”
“My child,” He said in somber tones.
“For miles I carried you alone.
I challenged you to walk in faith,
But you refused and made me wait.
You disobeyed, you would not grow,
The walk of faith you would not know.
So I got tired and fed up,
And there I dropped you on your butt,
Because in life, there comes a time,
When one must fight and one must climb,
When one must rise and take a stand,
Or leave some butt prints in the sand.”
I do not want to be left on my butt in the sand...I must fight and I must climb, I must rise and I must take a stand...even when my calf muscles spasm, and even when my body aches, I will keep going, pressing forward, it will NOT be my butt print in the sand!!!
Spiritual Discipline During the Holidays
Something came to me while hearing the Easter message yesterday that I believe can relate to anyone of any faith.
Weight Watchers teaches moderation and exercising good judgment in our food choices just like our faith teaches the same in our life choices.
As I seek this holiday of Passover and Easter to observe the traditions of my faith, let me not forget that I can and should exercise good judgment and moderation in my food choices during this time and to do else wise is really not in accordance with my faith. Gluttony is not honorable in any walk of life.
Most of my favorite dishes can have substitution of fat-reduced and whole grains options that really do not affect the end quality of the dish. Yes it is a little more work to think about it and search for those sometimes difficult ingredients and it is effort to make a conscious decision to change my tired and true recipes, but in the long run is this not a better life choice for me? Is that not what my faith would have me do?
As I try to look for that whole wheat Matzah or that lean turkey ham, those low fat soups, and the fat-reduced cheeses and let me not forget that the holiday is a time to rejoice, reflect and renew my commitment to my Faith, to my God, and to my self…I can live better…I can eat better…I can, and I will…
Weight Watchers teaches moderation and exercising good judgment in our food choices just like our faith teaches the same in our life choices.
As I seek this holiday of Passover and Easter to observe the traditions of my faith, let me not forget that I can and should exercise good judgment and moderation in my food choices during this time and to do else wise is really not in accordance with my faith. Gluttony is not honorable in any walk of life.
Most of my favorite dishes can have substitution of fat-reduced and whole grains options that really do not affect the end quality of the dish. Yes it is a little more work to think about it and search for those sometimes difficult ingredients and it is effort to make a conscious decision to change my tired and true recipes, but in the long run is this not a better life choice for me? Is that not what my faith would have me do?
As I try to look for that whole wheat Matzah or that lean turkey ham, those low fat soups, and the fat-reduced cheeses and let me not forget that the holiday is a time to rejoice, reflect and renew my commitment to my Faith, to my God, and to my self…I can live better…I can eat better…I can, and I will…
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