Two weeks later, I made the mistake this morning of stepping on the scales after a cheat day yesterday. The scales say I'm down .6 pound, which is better than gaining weight but still is not heartening. Why cheat? I ate fajitas at lunch -- with chips and guacamole -- and Chinese for dinner -- with an egg roll. Then two scoops from Baskin Robbins. No craving or starvation drove me. It just was the way the day went, and I didn't resist my usual behavior in favor of will power.
That is the point: yesterday was my usual behavior. The reason I'm carrying more than 30 pounds more than my ideal weight per the insurance charts. Only difference was that I did P90X at 5 am. Now that's a part of the day I'd like to keep as usual behavior. Just wish the eating part didn't have to be so different.
I do like to eat. A lot. In my 20s and 30s, I offset that fact with high mileage workouts. For at least a couple of decades, it's possible that I could sustain that. But is it the right thing for my body? This is the point of my effort, this time. I want to develop behaviors that can become my usual behaviors and that don't support my being 30 pounds overweight. Maybe that means continuing to eat a lot of certain foods, just not the foods that pack on the fat. Veggies. Lean meat. Low-fat cheese. Stuff I like that isn't unhealthy.
Thursday, March 28, 2013
Saturday, March 23, 2013
Game On!
Last year, some work friends and I did the Game On! Diet. It's a game, a competition to see which team loses the highest percentage of body weight. Just as I wondered how to motivate myself, I found out yesterday that someone has organized another Game On! challenge, to start after Easter. The winner wins money. Which means we contribute to a pot. Damn, that money could come in handy right now.
At this point, I've lost 3 pounds in the 2 weeks I've been at this, on my own. I can't imagine how much I can lose in a competition. This is good.
At this point, I've lost 3 pounds in the 2 weeks I've been at this, on my own. I can't imagine how much I can lose in a competition. This is good.
Tuesday, March 19, 2013
Motivation - intrinsic and extrinsic
What motivates me?
In the past, it's been the way I feel when I'm healthy and at my optimum weight (really, muscularity and reasonable level of body fat). In the past few years, it's been a summer time need to be in shape to ride Bike MS with my dad, who is in his early 70s and has done the ride for the past 31 years. This is the first year in the three years I've done the ride that I've waited so late to start. I've got exactly 3 months to get ready, from beginning with very little fitness left from last fall to ride-ready: 75-100 miles on Saturday of the event and 50-75 miles on Sunday.
Last year, I combined cycling fitness with P90X, of which I completed the first two months following a one-month boot camp in April. But I'd put in more cycling time before that boot camp in April. This year, I plan to do the same, without the boot camp but with the third month of P90X.
The TV show, "Biggest Loser," is another external motivator. Seriously, if Danni can lose 121 pounds in four months -- that's 30 pounds a month -- what is the big deal about losing 30 pounds in 4 months? As I mentioned in an earlier post, I go in for the drama. For me, drama would be losing 30 pounds in 4 months. The equivalent, losing 30 pounds of fat and adding ? pounds of muscle, is definitely possible within 4 months.
Ah, the drama. Definitely good for a sustained adrenaline rush. Getting ready in 3 months to ride 150 miles over 2 days is drama. I have no doubt that I can do it. The trick will be to stick with some level of realistically maintainable fitness after the event -- and work on increasing my overall health.
What motivates me? Whatever works to get me started. Once I'm all in, I start to feel so good that I can reach my external goal with relative ease. Then, I'll want to set a bigger goal: to stick with a routine that works.
In the past, it's been the way I feel when I'm healthy and at my optimum weight (really, muscularity and reasonable level of body fat). In the past few years, it's been a summer time need to be in shape to ride Bike MS with my dad, who is in his early 70s and has done the ride for the past 31 years. This is the first year in the three years I've done the ride that I've waited so late to start. I've got exactly 3 months to get ready, from beginning with very little fitness left from last fall to ride-ready: 75-100 miles on Saturday of the event and 50-75 miles on Sunday.
Last year, I combined cycling fitness with P90X, of which I completed the first two months following a one-month boot camp in April. But I'd put in more cycling time before that boot camp in April. This year, I plan to do the same, without the boot camp but with the third month of P90X.
The TV show, "Biggest Loser," is another external motivator. Seriously, if Danni can lose 121 pounds in four months -- that's 30 pounds a month -- what is the big deal about losing 30 pounds in 4 months? As I mentioned in an earlier post, I go in for the drama. For me, drama would be losing 30 pounds in 4 months. The equivalent, losing 30 pounds of fat and adding ? pounds of muscle, is definitely possible within 4 months.
Ah, the drama. Definitely good for a sustained adrenaline rush. Getting ready in 3 months to ride 150 miles over 2 days is drama. I have no doubt that I can do it. The trick will be to stick with some level of realistically maintainable fitness after the event -- and work on increasing my overall health.
What motivates me? Whatever works to get me started. Once I'm all in, I start to feel so good that I can reach my external goal with relative ease. Then, I'll want to set a bigger goal: to stick with a routine that works.
Monday, March 18, 2013
Back on track
Getting started again this morning, after three days of not formally "working out." House and yard work have been the focus. Wednesday is my weigh-in. If I have lost even part of a pound, I will be lucky.
One thing I have been doing right is substituting some healthier foods for less healthy foods -- at some meals. We'll see if that offsets any of my other slip-ups, this week!
One thing I have been doing right is substituting some healthier foods for less healthy foods -- at some meals. We'll see if that offsets any of my other slip-ups, this week!
Sunday, March 17, 2013
I've got my reasons...
What might be my biggest challenge when it comes to losing fat is all the "special occasions" and "extenuating circumstances" that "require" me to eat -- unhealthy food and / or unhealthy amounts. Take the last few days, for example. Spring Break. Family birthday. Huge project in the yard. Each of these provided its own "special" excuse.
When it comes down to it, I have to want to get healthy -- which, for me, includes losing fat -- more than I want to eat that <fill in the blank>. I challenge myself to start to ask myself that question, on the spot.
When it comes down to it, I have to want to get healthy -- which, for me, includes losing fat -- more than I want to eat that <fill in the blank>. I challenge myself to start to ask myself that question, on the spot.
Thursday, March 14, 2013
My plan is to...
Now: I'm 5'3" and 148 lbs
Goal: Still 5'3" and 118 lbs
Plan: I'd like to do it fast, but that's not healthy, and I've lost weight fast before and have gradually gained it back. This time, I want to lose it forever, by lowering the drama and changing my habits for good -- not just for part of the year.
For the long-haul:
Strength and cardio, 5 days a week, 60 minutes a day, 1 session a day
Stick to my average maintenance calories per day: my weight x 12 or BMR x 1.3
During my weight-loss phase:
Strength and cardio, 6 days a week, 60-90 minutes a day, 1-2 sessions a day
Stick to a maximum net calories per day (after exercise): my weight x 7
My calories per day right now, after exercise expenditure, are about 1000. For the long-haul, they will be closer to 1500 or more, depending on how much and how hard my exercise.
BMR and maintenance calories calculations can be found all over the internet. Livestrong.com has a clear explanation of BMR.
Goal: Still 5'3" and 118 lbs
Plan: I'd like to do it fast, but that's not healthy, and I've lost weight fast before and have gradually gained it back. This time, I want to lose it forever, by lowering the drama and changing my habits for good -- not just for part of the year.
For the long-haul:
Strength and cardio, 5 days a week, 60 minutes a day, 1 session a day
Stick to my average maintenance calories per day: my weight x 12 or BMR x 1.3
During my weight-loss phase:
Strength and cardio, 6 days a week, 60-90 minutes a day, 1-2 sessions a day
Stick to a maximum net calories per day (after exercise): my weight x 7
My calories per day right now, after exercise expenditure, are about 1000. For the long-haul, they will be closer to 1500 or more, depending on how much and how hard my exercise.
BMR and maintenance calories calculations can be found all over the internet. Livestrong.com has a clear explanation of BMR.
Wednesday, March 13, 2013
Where did these 30 pounds come from???
I thought the scales were off. My clothes were shrinking. Huffing and puffing on the stairs to my office meant I was getting sick. Or something like that.
My days of being thin are more distant by the minute. As I realize this, I desperately look for the plan or program or philosophy that will save me before I get -- OLD. Thing is, I know more about fitness and nutrition than some purported experts. I read constantly. I've applied what I know, sometimes. But not for life.
This blog marks my starting point. I'll use the resources I have, based on what I need -- not based on anyone's packaged solution, which they hope to sell me.
Healthy eating and healthy fitness ARE the solution. I'll outline my plan and my progress, here.
30 2 go, plz
My days of being thin are more distant by the minute. As I realize this, I desperately look for the plan or program or philosophy that will save me before I get -- OLD. Thing is, I know more about fitness and nutrition than some purported experts. I read constantly. I've applied what I know, sometimes. But not for life.
This blog marks my starting point. I'll use the resources I have, based on what I need -- not based on anyone's packaged solution, which they hope to sell me.
Healthy eating and healthy fitness ARE the solution. I'll outline my plan and my progress, here.
30 2 go, plz
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