Saturday, April 27, 2013

Smash It, Bash It, & Trash It!

Just to prove to you how much the scale is a roller coaster, I weighed today and to my delight I was down .9 lbs.   That is the half pound I gained plus 0.4 lbs.  What?!? i just weighed yesterday! Sometimes I just want to throw that scale right out the window!!

Smash It, Bash It, & Trash It! I am not going to obsess with the scale!

Happy Smashing! :D  

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Friday, April 26, 2013

Don't Step on It....It Makes you Cry!


Oh, can I so relate with the above cartoon!  Today was weigh in day and I stepped on the scale hesitantly. (After removing ALL weights! lol)  Yup! Up a half a pound! Waaaaa!!   Who cares what the scale says!  Well, I guess I do.  But I don't feel so bad about it because I feel better and I can tell in my clothes.  I just had a fellow blogger and MFP friend say today that what is most important is that she is on a healthier journey and the scale will not determine that journey.  I do agree with that!  I have made so many changes these last few weeks that I am very proud of. Never have I exercised consistently for 8 weeks at least five days a week.  And at my age, I know that my body is going to respond differently.  So, no excuses! I am off to the gym to climb another mountain on the treadmill! :o)

Have a wonderful weekend!

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Tuesday, April 23, 2013

It Doesn't Happen Overnight....

After a nice week off, I am back at it!  My husband and I went on a cruise, and I have to admit I was a little nervous, because I realized that food was going to be available to us 24/7.   I was pleasantly surprised that they made it easy to make healthy choices.  They had many grilled options, egg beaters, sugar free products, and lots of fruit!  

I had planned on visiting the gym while cruising, but the movement at the top of the ship and I didn't get along.  To avoid being doped up on Dramamine, I avoided the gym.  Instead, I took the stairs when I could and did lots of walking while site seeing.

Seasickness will help you not eat too much.  There was a small front that moved through the first night and the 50 mph wind rocked the boat pretty good.  Nevertheless, I didn't do much eating until the second day.    I was proud that I made healthy choices during the cruise and only allowed myself one meal to eat whatever I wanted.  I splurged the most on the frozen yogurt machine.  Every other day they had strawberry and chocolate.  It tasted like cherry cordial when swirled.  It was so yummy!

As you can see, my steps were fair, but the total floors climbed was my best ever.

I love the quote at the top.....I have to remind myself constantly that my weight didn't go on over night and will not fall off overnight.  We can do this!!

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Friday, April 12, 2013

A Little Becomes A Lot!

I just completed week 6 and I didn't make my first goal again, but I have made progress towards it.  

Last week I measured my BMR and adjusted my calorie intake.  I am excited to say that it worked!!  I was down 1.4 lbs! I will take it!!   Now that I have adjusted my calories, I feel better.  I am not starving all the time and it is a perfect balance for me.

This week I have been preparing to go on vacation and did a little clothes shopping.  Shopping for clothes has helped me determine that I am going to succeed with my weight loss journey.  I want to be able to walk in a store and wear anything I want and look half way decent in it.  I am tired of shopping for my size.  This determination has helped me to come up with a plan while on vacation next week.  (I realize A LOT of damage can be done while I am gone.)   I know my walking will be covered, but I also plan on visiting the gym.  If I can do those two things, I plan on being able to, within reason, eat what I want one meal.  If I don't gain or lose next, I will be okay with that.

I have met all of my exercise goals for this week and my endurance level is increasing.  For the first time, I was able to run 5.0+ mph on the elliptical for two miles in 25 mins.   I am hoping as the weight comes off I will be able to run on the treadmill.  Right now, the pounding kills my knees and shins.   I also added intervals on the treadmill with up to 9.2 incline.  It is a much better work out, rather then just walking.  I also am very excited that I have not gone over my calories in 6 weeks.  That is a big deal for me!!  I have cheated here and there, but I count them and still under.

I have also been diligently checking into my Gympact.  It has been fun know that I am going to get  "a little reward" for working out. (hehe a little becomes a lot)   Here my update for this week::

$6.50 total.....not bad!   Go to this link and sign up today!! Remember they are offering $5 for signing up. You must put in thi s referral code for the $5:EFAFranc

Overall I had a great week.  I hope all of you are doing well also!!
Talk to you soon!

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Linking up with Katie J and Non Scale Victories
Health Not, to Health Nut

Tuesday, April 9, 2013

Small Changes....


Going out of town this weekend did not help my numbers.  I missed two gym days and that hurt my step totals.  I am back on track and should have my steps totals back up.   Congrats to Julie who out stepped me! If you need inspiration, she will inspire you! You can follow her weight loss journey here: {Half a Julie}

I was able to get five gym days in last week.  I added incline intervals on the treadmill this week.  We will see if that helps the scale move.

Hope you all have a great week....remember, SMALL changes can make a BIG difference!

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Monday, April 8, 2013

Are You Eating Enough? 

As many already know, I use My Fitness Pal to keep track of my daily calorie intake.  I have my journal open for accountability. With my journal open, I have some that take the time to encourage and give helpful tips that they have learned along their weight loss journey.  One thing that has been brought to my attention is how many calories that you eat, especially when you are exercising.  1200 calories is not enough when exercising! It has been proven that it will put you into starvation mode and actually takes longer for you to lose weight.  Some will argue that point, but more than anything, my desire is to be more healthy.  I want to lose weight the healthy way.  And if that means I have to make myself step back and not try to lose weight too fast, I will.

A few months ago I found a blog called, Health Fit n Free.  She is a fitness coach who has traveled this weight loss journey.  When I read her blog post this morning, "Stop Starving Yourself", I was excited! It was the very topic I had been researching.   Carrie explains that it is simple science.
 ( Sometimes I feel like it is rocket confusing!)  But she takes the time to break it all down and if you follow her directions, it is simple!

The key is to find your BMR (Basal Metabolic Rate) using this calculator.

What is BMR:
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
Our calculator uses the Mifflin-St. Jeor equations to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation.
Then you will use this equation.....

BMR X Activity Level = Maintenance Calories(maintaining your current weight)

Maintence Calories X 30% = Calorie Deficit

Maintenance Calories – Calorie Deficit = Total Number of Calories for Weight Loss

Activity factor Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Moderately active= BMR X 1.55 =(moderate exercise/sports 3-5 days/wk)
Very Active BMR X 1.725= (hard exercise/sports 6-7 days/wk)
Extra Active= BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

So, for example my BMR is 1596.9and my activity level is about moderately active 1596.9 X 1.55 = 2475.19.   This would be how many calories that I would need to consume for maintenance. 
As Carrie reminds us.....Keep in mind this is with eating healthy food and not 500 calories of Oreos everyday.

Next you will take the 2475.9 X 30% = 742.5 This is the amount that I will need to decrease from my maintenance calories that I need: 2475.9 – 742.5 =1732.64 ( Total amount of calories to lose)
Now keep in mind, as you lose, you will have to recalculate.  You will not need as much calories as you get closer to your goal.

Now if you are a spreadsheet kind of person, a friend from MFP shared this spreadsheet with me.  She calculated her calories this way:  Google Docs Weight Loss Calculator  It works about the same, but you plug in your numbers.

I am excited to try this out.  After researching this, I have learned that the heavier you are, the more calories that you need to lose weight.  That is why we can't just plug in 1200 calories.  As I lose I will eventually have to decrease my calories more and more, but I am not there yet.  I cannot expect my body to respond as if it is skinny.  So I actually increased my calories last Friday and will weigh in this Friday.  After a few weeks, we will see if this method works!

Hope you all have a blessed week!

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Tuesday, April 2, 2013

No Pain, No Gain!


Another month has quickly come and gone.  It is unreal how fast time is flying....especially when you have goals to meet.  Sometimes I wish I could slow time down. (or lengthen the days, lol!)

I am very happy with my Fitbit totals this week.  Compared to the last year, this is a great improvement for me.

There have been a couple of suggestions made to me.....some changes that I might try to help with the weight loss.  (by the way....thank you for all of your comments and tips! I really appreciate all the help I can get!)  Laurie at Lulu and Daisy  was recommended by her doctor to switch activities, when exercising, every 20 mins so that your body doesn't go into memory mode.  I am trying that this week.  Also, many say that 1200 calories is not enough.  I am going to tweak my calories count this week also and see if that helps.  

Also, I am really excited about Gympact!!  I have started using the app this week.  It is really cool!! After you reach $10, you can transfer money directly to your account.  I am using the Paypal option, which protects me from giving out my banking information.  I will have an update next week for sure!!  Right now, if you interested, use the referral code and you will automatically get $5 for signing up.  It's that easy!!

{ Gympact: It is reward program that you can use on your smartphone.  If you are going to work out, why not be rewarded!! But if you aren't going to meet your goals, you pay in the pot. Money is an excellent motivation!!  Go to this link and sign up today!! They are offering $5 for signing up. (I'm thinking that is an easy Starbucks!)  You must put in this referral code for the $5: EFAFranc }

Even after the minimal loss last week, I haven't given up hope.  I am working just as hard this week as last week.  We can do this!!

To a healthier lifestyle!!