Sunday, October 20, 2013
I'm starting to get nervous about going to the gym because I've been pushing myself a little more than I have in the past. I hurt after the gym sometimes and maybe I just don't remember, but that wasn't an issue before. I'm hoping this doesn't deter me from sticking to my plan. I still have 30-40 pounds left to lose by December 24, leaving me a little over nine weeks to do so.
While I mention pounds, ultimately I have a goal for my waist, chest and hip size that I will begin the maintenance phase at. I have already spent about $200 on clothing in my goal size and based on the garment measurements, that's where I want to stop. It's my understanding that this will be accomplished more quickly by building and maintaining muscle while engaging in HIIT training as often as my schedule, motivation and stamina allow.
I'm going to sign up for two new diet bets. While they don't seem to pay off well financially, they do add motivation through tips from the host and other players. Comparing my results to others at the end gave me a greater sense of accomplishment as well. One of the deciding factors as well is the potential for bonus stakes. I'm signing up for one that has under 300 participants, costs $25 and enters winners in a draw for a fit bit. Another has under 200 participants, costs $25 or so and offers 10 chances of winning a different tracking device to people who win the bet. The odds are much better than lotteries and I'll hopefully be able to at least get my money back.
I need to develop a better plan for dealing with days that I'm unwell. This weekend I didn't make it to my work outs and ate junk most of the time. I regret not making it to the Zumbathon that I was looking forward to and hate the way the scale reacted to my over eating. I'm hoping it's water retention, otherwise I lost my second diet bet.
I'm going to find a fruit or two that I will allow myself to eat in excess when I crave the uncomfortable fullness. I can't see myself eating even a thousand calories worth of apples (about ten), for example. Any any issues would be less than if I were to buy a big bag of chips or box of ice cream treats.
When I do over eat or binge, I will journal as to why I believe that I did and what I can do differently next time.
Friday, October 18, 2013
What works for me to lose weight best- structure
I was doing so well for my first five months of my journey. Part of it was the motivation to fly for the first time, part of it was the rigid calorie cycling eating plan I followed for that time. A dietitian thought it was odd and my low day too low so I used that as one of my excuses to ease up on my diet. During that time I found that while I was hungry at times, I didn't have as many intense cravings. I believe a big part of that was due to me reducing the "white carbs" like refined flour and potatoes in any form. Since returning from my trip I allowed myself a month of loosely following a version of that eating plan and a more relaxed approach to exercising, while dropping the strength training. The next month or so I started tracking everything again and having a rough calorie range. I probably "slipped" 3 or 4 days a week though, adding 1-3000 extra calories at a time. I kept up with most of my workouts and recently have been better at doing my strength circuit and adding a more intense class.
For this last bit of the losing phase I think it would be best to return to calorie cycling. I had a range of 900-2500 calories, most days being 1300-1700. I made the mistake of not adding vegetables, something I hope to correct this time around, adding fibre and nutrients. I will add a fruit and 2-3 servings of vegetables to my dinner.
Last time I based my higher calorie days on when I could relax and enjoy them. This time around I have it planned out to consume more quality calories on days that I am more active. As per the dietitian's recommendations I also increased my low calorie day to a 1250 minimum and my higher calorie day will be capped at 2000-2200.
I will make it to all of the activities planned on my calendar, giving myself to a two class grace period if I'm really sore. I can do up to 8 one hour classes a week, plus the seven or so hours it takes me to walk to and from the gym. My strength training will be one lifting class and two resistance circuits. This time I'm going to be more aware of how challenging my lifting is and increase the weights by 5% once I can do 12 reps in proper form twice in a row. I will also do a minute and a half HIIT on a cardio machine between each set.
I enjoy the control of tracking my foods the night before and for roughly the entire weekend. I feel good knowing that I'm getting my macro nutrients and proper fuel. It really helps to just look at my tracker and know what to grab for breakfast without thinking. I find that if I wait until I'm hungry to eat, I'm likely to make a poor decision. If I had a binge breakfast (or even one that I know will push me over my calories for the day) I feel guilty and more likely to scratch the entire day. If something comes up or I plan on going out or will not be able to entirely control what I eat, it doesn't throw me off. I leave gaps or just replace the foods in the evening when I double check and add my water count.
What would help- not giving up or giving in
I truly believe that I know what I'm doing to lose weight- for the most part. I'm getting better at realizing my triggers and the events that lead to poor choices or binges.
I tend to be dramatic at times. I tend to have mini melt downs at times. I also sometimes give up all together. These aren't my finest moments and I'm definitely working on more effective coping strategies but they are part of my reality. I need to avoid getting to the point where I think eating will make things better or it simply "doesn't matter." This is best accomplished by avoiding places where comfort or junk food is available and not having it in my home.
I serve almost exclusively, "heart attack on a plate" in the greasy spoon where I waitress. I have access to freshly cooked bacon, fries, cheese, burgers at no additional cost to me. I also have access to freshly cooked white turkey meat. I can also bring veggies, fruit, low fat cheese, protein bars and/or berries with me to try to keep the craving monster at bay.
I need to make sure that I eat every 4-5 hours as I have been so that I don't get too hungry. I also have to keep healthier choices with me just in case I don't feel that I can control my hunger and have a satisfying alternative.
Saturday, October 12, 2013
It's almost new release week at the gym and require sign ups so I'm going to commit a few new ones. I think I'll limit myself to ten hours of sleep for now and make sure I always get at least 8.5 so I don't crave "catch up sleep". I'm also getting into the habit of showering the night before, getting my bag and clothes ready too so I just need to mindlessly get ready, whip up a shake and head out.
I broke my streak by forgetting about it. I have been pushing myself harder than usual and have been sore for up to four days later. Apparently I didn't try very with my weight training in the past because I rarely felt it even the next day. I'm trying to get into a new routine of two classes in a row for three days, one class one day and three rest days (two of which I'm still walking around for 5-9 hours) I could add a class to one of my rest days but I don't want to burn out.
I'm glad to be the new GOYBAD person for the grenades. Even if no one responds, it gets me an extra 4-5 minutes of movement to something I enjoy.
I loved my first Body Attack!! Maybe not the smartest idea, trying after an hour of Zumba, it would have been intense regardless. I didn't realize how much I enjoyed jogging until they had us do laps between activities. I really liked being pushed to do the burpees and squats, I know I'd have given up if I did it on my own.
This week I really have to work on controlling my appetite and not giving in to cravings. If I'm not careful, I could lose my diet bet which I weigh in for in a few days. My sodium alone may cause enough water weight damage to have me losing my $50.
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