Sunday, July 12, 2015

Update/Weigh In


Just wanted to give a short update on how I've been doing, plus my weigh-in results.

I have had 11 days straight on plan, following the guidelines I set forth in my One Last Shot post. Here's how I have done with those goals:

Tracking calories daily on MFP: done
Stay around 1200-1300 calories/day: done, if slightly low. Last week I averaged 1139 calories/day and this week I averaged 1158 calories/day. 
Wear and use FitBit daily: done
Stay gluten free: yes, 100%
Reduce my sugar intake: yes. Carbs averaged 99g /day last week and 88 g/day this week.
Increase protein: yes. Averaged 69 g/day last week and 67 g/day this week.
Exercise five days a week: I exercised every day July 1 - 5, and 3 days since then. I should have had one more day of exercise in there. Got very busy and will be sure not to let this slide this week. I've been swimming, walking, and biking, plus the occasional yard work (I only count yard work as exercise if I am dripping sweat).

As a result I lost another pound this week for a total of 2 pounds gone in July so far, weighing 238 this morning. I still have not started my strength training routine; my goal was to be in a routine by the end of the month so I will start on it this week. I need some suggestions for keeping up the strength training while away from home. I can't take hand weights with me. I don't want to let it slide on my upcoming trips. Thoughts?

Honestly, it still annoys me a bit that I lose so slowly on such low calories. I'm not surprised though; even when I was drinking shakes all day and ingesting 900 calories a day on Medifast, I averaged 5 to 7 pounds a month. I wasn't exercising though. If I can average 5 pounds a month doing this, I think it is a lot more doable long term. I am enjoying my food, I eat things I like, it's pretty flexible (even if I want a higher carb food, I can fit it in most of the time by eating very low carb the rest of the day) and I am able to eat pretty well at restaurants, friends' houses, and potlucks. I feel good and I am finally sleeping better, too. I'm not hungry much and feel satisfied. You can see my food choices on previous posts, since I shared everything I have eaten since the 1st. I've had a couple of questions from readers about how I am eating so many higher fat/cal foods and still staying so low calorie. I do it by eating small portions. If I want almonds, I have six. Maybe 12, max, but usually six. If I want a German sausage, I slice *half* of one into coins and fry it up with onions and cabbage, which are very low cal. Most of the bacon I use has 40-45 calories in a slice, so I can have a piece or two for breakfast with some veggies or fruit. I weigh my avocado and have 2 or 3 ounces at a time. Tortilla chips? Six is enough, with a low carb  meal. So my strategy is to have small portions of the calorie-dense or higher carb foods, and large portions of the low cal or high protein foods (like salad, veggies, chicken). That way I am full at the end of my meal... mainly full of produce and protein, with smaller tastes of carby or fatty things. It works for me.

That's all for now! Hope you are having a wonderful summer with friends and family!


18 comments:

Anonymous said...

Look at it this way. 11 days is about 1/3 of the month. You are 1/3 the way through your goal! You lost 2 pounds in 11 days. Keep up this pace x3 and that is 6 pounds the month! Awesome! Thank you for sharing your journey.

Anonymous said...

PLANKS! Squats, Situps. Pushups, arm raises, reverse crunch, do a set of each and you should be good! Can do anywhere with no equipment. i do push ups off the table not on the ground to make it doable.
Good luck!

Anonymous said...

For hand weights, you could get those stretch resistance bands. They are light weight for travel. Or use every day items like cans or books; of course this depends on what is available. The amount of weight is not as important as sticking with the routine.

M. said...

Lyn, just a suggestion to help you get started without getting bogged down in the idea of needing equipment: at your current size you don't need any equipment for strength training because in bodyweight exercises like pushups and squats you're already lifting a significant weight. If you can't do a full pushup you can do it from your knees (lifting 49% of your bodyweight, i.e. 116lbs) or using a chair (around 40% of your bodyweight or 95lbs depending on the height of the chair). You can also do bodyweight squats (your legs will be driving about 200lbs during this movement) and if you have access to a sturdy table you can do bodyweight rows by gripping the edge of the table (there are instructional videos on how to do this on YouTube).

Pushups will train your chest and triceps and help stabilise your back, if you do it with correct form and squeeze your abs you will also get a core strength workout. Squats will train your quads, glutes, and core, stabilise your knees and ankles, and fire up your metabolism. Rows will train your upper back and biceps (you can get more of a bicep workout by gripping the table with your palms facing inward like a chinup grip, or engage your back more by gripping palms out like a pullup). If you did five sets of five reps for each of these three exercises three times a week you would get a great full-body strength workout which takes less than an hour and will help you preserve and probably even increase your strength and lean body mass as you lose weight. When you've lost a bit of weight you can start thinking about adding equipment to increase the resistance as your body will no longer provide enough for you to see continued strength gains. Optionally you could also build up to a 30 second plank at the end of the workout to help build core strength and muscular endurance and push a pair of chairs together to do 3-5 sets of dips to hit your triceps.

Good luck!

Sara said...

Do body-weight strength training exercises, which you can do anywhere with no extra equipment. I've been doing movements from Mark Lauren's book, You Are Your Own Gym, since transitioning into maintenance and yeah-it's pretty awesome :) He also has a book geared just for women, called Body By You, which is a good introduction to body-weight strength training. Love doing these kinds of movements, and with the results I get, I have no interest in ever doing anything else.

Ruth Hanna Strong said...

I also use the light-weight stretch resistance bands; they pack very easily and are a breeze to use. The other thing you can use while traveling is your body weight.

Safe, heatlhy travels!

Betsey C. said...

I love your plan! Your food sounds pretty satisfying. Do you ever eat a large salad? I have one when I just feel like chewing on something, you know? I use romaine, cukes, tomatoes, red onion, peppers, a bit of feta and my homemade Greek dressing. So crunchy and good.

JM said...

Why not get a trainer to help you set up a home routine that is doable so that you have the right form and do not aggravate your knees/ injury etc? A very good investment in my book!

Sara said...

I'm so glad that I found your inspirational blog! Enjoying reading your past posts.

About weight training when travelling, I have found that empty coke/sprite/water bottles can be filled up with water and used as hand weights. Works everytime and you can also find different sizes in most of the countries.

Cathy Yonek said...

Look up some of the 30 day challenges on the web -- like push up challenge, squat challenge etc. If you weight train you will great results in your body shape, regardless of scale weight

Katherine said...

Happy to read of your progress. It sounds like you are making it a livable plan and that is definitely a winning strategy. Continued good progress!

Lyn said...

Thank you for all the great ideas! I will plan for success :)

Betsey~ I do crave a salad once in awhile. Lately I have craved cucumbers and carrots and will slice up a big bowl of them to munch on. So good! Salads are one of my go-to's when eating out or at potlucks, too.

JM~ yes, I did have a couple of sessions with a personal trainer and have a good home routine (plus for lower body, I use the physical therapy exercises my PT gave me). The trainer only gave me exercises to do with gym equipment or my dumbbells at home though, so I am happy to get so many good ideas about how to take it on the road!

Rachel Block Smith said...

Congrats on the loss and sticking to your goals so far!
Do you have thyroid disease, by the way? I ask because I have Hashimoto's and can't lose if I drop my calories too low. I'm about your size (232 right now) and eat between 1500 and 1800 calories per day. When I dropped to 1000 for a few weeks, I stalled out completely.
I know it's frustrating to lose slowly, but just keep going - your body will catch up!

Lyn said...

Rachel~

yes, I have Hashimoto's also. When I was counting and staying at 1500 I had a slow gain, and when I stayed at 1350 with no exercise I maintained at this weight. I had metabolic testing done and saw an endocrinologist, who recommended a level of 1100-1200 a day with exercise to lose.

Lyn said...

p.s.... I also took some commenter's advice some time ago to try and eat more calories to help raise my metabolism. I ate about 2000-2200 a day and gained a LOT of weight. So I'm not doing that again!

Vickie said...

Climbing stairs if your knees permit. It is actually suggested to climb up and then take the elevator down (to avoid injury) and then
Repeat.

Planks against wall if you cannot yet do on floor.

Lunges and squats making sure to keep your knees straight up, not going forward of your feet. In other words, drop your butt.

A lot of Pilates moves only require your body and are great for hotel.

Lori Ann Goddess said...

How about resistance bands for working out while traveling?

Vickie said...

I suggested this to Karen a long time ago, she does it, I think everyone should. When you post your weight, I think you should include your related information, every time.

Example of what Karen does
Starting weight
Current weight
Goal
Menopause
Age
height

It ALL makes the weight # have meaning. Height is super important. She has more conditions, which she probably should list too.