Monday, May 25, 2015

Baseline for Change

So yesterday, I did track my food. I generally track calories one or two days a week just to remind myself of portion sizes and quantities and how they add up, but it's not something I like to do on a daily basis. I know when I track, I tend to eat a bit less just because I am measuring and aware. I also know the last 2 weeks I have let more junk into my diet... not a lot in quantities or frequency, but enough to stall my weight loss. Just cutting the junk out and having a moderately active lifestyle is enough for me to lose a couple pounds a month; I am hoping that by tracking my activity with the FitBit and being more aware, I will move more (just like I eat less when I track calories) and the weight loss will speed up a bit. It sure can't hurt my fitness level, either.

Yesterday as a "lazy day" baseline, I logged 6113 steps, 11 flights of stairs, and 19 "active minutes" (which was yard work and a brisk walk with the dog). We didn't go anywhere so all the steps were logged at home. It was a restful day, so I think hitting 9,000 or so most days, like I used to when I used my pedometer, won't be too hard. I'll try to increase it from there.

My eating yesterday was also baseline and typical of how I've been eating the last few weeks:

Breakfast: Cherry Greek yogurt with fresh blueberries
Lunch: a piece of gluten-free sausage lasagna and a Fuji apple, iced tea
Snack: Coke zero and microwave buttered popcorn
Dinner: a baked chicken leg quarter with baked sweet potato topped with butter, some roasted broccoli, and fresh cantaloupe
Snack: corn chips with mango salsa
Later snack: chocolate pudding with whipped cream

I see the good (veggies, fruit, protein) and the bad (sugar, chips, and yes, a return last week to diet soda, which I hadn't had in ages). Total for the day was 1486 calories.

This morning I had a cup of tea with milk and sugar (another thing I need to cut back out). I fried some Polish sausage in a pan with cubed, leftover sweet potato and roasted broccoli, and then topped the hash with a fried egg. This was my breakfast with a side of cantaloupe. A good start to another healthy day!

**Edited to add what else I ate today, since I decided to track again:

Breakfast: above
Lunch: Starbucks green tea latte, no syrup, with corn chips and mango salsa
Dinner: leftover chicken quarter with roasted broccoli and cantaloupe, iced tea
Snacks: Pineapple coconut Greek yogurt, dark chocolate

Total for today: 1380 calories. 6142 steps.

I have company coming for a couple of weeks and we'll be going on a few trips out of town (maybe the beach!). I'm also enjoying my daughter's dance recitals and we'll probably be sending our foster puppy to his forever home soon. Life's good... now to make it a bit more healthy!


Anonymous said...

I am a big component of IIFYM. Google it! Chips and sugar are fine "if it fits your macros." You will lose weight on chips and pudding as well as you can on protein shakes and salads!


Rachel Block Smith said...

Congrats - you're doing great! That has sounds really delicious.

Lori said...

I think you're on the right track. I sense a new determination in your posts. Getting our minds in the right place is key!

Cris said...

Hey Lyn,

I hope all is going well with your new gadget- I'm also a lover of charts, graphs and data in general so I thought a gadget would improve my success. It didn't- but it does for many people and I hope you are one of them.

Good luck this time, again! I've never seen anyone so dedicated to this journey as you are.:)

Lyn said...

Thanks all. I have been feeling pretty good and happy lately, not eating from stress or anything like that. So I think this is a good time to try again to set those habits in place. I do like the graphs and charts :)

Anonymous said...

I admire your committment. I weigh near 300 lbs and find it annoying to change enough things, for long enough, to see a difference. Meaning, it is annoying to me to eat an egg white omelet, a salad, and fish with broccoli or similar for days on end, only to see a 2 pound loss over a 7-day period. 2 pounds is nothing; I could potty that out. Even ten pounds is like nothing. No telling there was even a loss at all for all that work. Giving up after a week or two has been my usual mode, as it probably is for thousands of others. I admire you working diligently to keep off so much weight and lose more, again. Do not minimize the value of what you are modeling. I have hope because of your blog. (It convinces me I can lose and keep some off. Even 240 lbs would make me quite happy. Remember how miserable you were at your highest). Thank you Lyn.

Anonymous said...

i don't like giving this kind of advice because i don't know it all. But if i come across information that i think might be useful and i want to see someone succeed i will pass it over.
I remembered that you were told you had a slow metab. And i thought i would send this link that explains what you do to change that:

1. resistance / strength train - 3 to 4 times a week [be consistent] - don't need dumbbells, some resistance cables can work wonders.

2. introduce carbs slowly : add 100 to 200 calories of carbs to your current diet every day for 3 weeks while you resistance train. add another 100 - 200 for another 3 weeks after that etc. until you reach your maintenance level

3. watch your fat intake but don't eliminate fat all together.

think these were the most important recurring themes to repairing the metab

i honestly don't think low carbing is something i can do for the rest of my life.

hope you find this useful and not a putoff.

Nicki Kelly said...

Hi, this is my first time as a visitor to your blog and liked reading everyone's helpful comments. This is what blogging does so well: allowing us to motivate each other and share experiences. One never has to feel that you are going through this alone.

A few years ago I read the personal journey of an extremely overweight man who got up one morning and said: I am as mad as hell and I can't take this anymore! He was referring to dieting. (Hoorray for him!!)

And then he went on to try something totally "out of the box" which helped him lose 220lbs and now he is a successful mentor and coach for others who have to go through a long daunting weight loss journey.

OK, this is what he did: because he loved and was addicted to junk food, he said he will not give them up. But before each meal he ate an oversized portion of EXTREMLY wholesome healthy food and followed it with his choice of usual 'junk'.

Breakfast: he filled up with a green smoothie, large fruit salad with nuts, seeds, coconut shreds, ....followed by his much reduced portion of bacon and eggs.

Lunch: HUGE colourful salad with many textures and flavours followed by say a hamburger and chips.

Dinner: mega sized chunky vegetable soup followed by lasagne and broccoli. If he wanted a junk snack, he made sure he had 2 apples and almonds first followed by the crisps.

Within a short while this did two things: because he ate large servings of low calorie, high nutrient foods, his system calmed down the crazy hungry cravings he had all the time and because he ate large portions of high fibre filling things he could hardly eat the high calorie foods afterwards.

Within a few weeks he stopped his cravings and actually didn't even want his junk food anymore and never looked back....

What a great success story this was. So maybe some of you can adapt this idea to suit you.