Wednesday, September 17, 2014
I reached my goal weight 3 years ago.
At that time I very happy, but never thought that I will be able to live a healthy lifestyle without tracking all my food and weighing in daily.
I continued tracking my food all day for 15 more months, then on and off for a while, and now I have been off tracking for 5 months.
Funny, but I keep eating the same food and same portions. That means I hardly keep any food that is hard to track, and prefer food made from few, selected ingredients.
On the other hand, I'm still tracking my fitness minutes (the report shows my weekly minutes). This is how I earn my Spark Points!
I have been in balance for quite a long time, and I'm happy and content with my lifestyle.
Tuesday, September 16, 2014
This week was good to.
I thought I wouldn't have time for exercise due to business travel, but woke up too early and had a walk and a short yoga workout before leaving.
I haven't stepped on the scale, but I must confess I'm checking out my abs every morning in the bathroom mirror. They look good, maybe even a bit better than at Day 1.
Eating goes well, I overate once: on my mom's name day, cake and salty crackers - but at least ate grapes and skipped dinner.
I'm still mindful of what I eat and how I feel.
Stepping at the scale each morning and seeing a number within range somehow made me feel I can afford some mindless behavior... so maybe it is a good thing I don't do it.
Sunday, September 14, 2014
Friday morning it was pouring with rain when I went out to run, and it rained even harder towards the end of the run. Good I chose the rubber track around the park instead of the forest trail, at least it was not muddy.
I was totally soaked, but it was not unpleasant. The rain was warm, and formed creeks on the slopes, it was very pretty.
And today I ran a half - marathon relay, the route went around the inner city, and I had the last 7.8 km (4.85 miles). I was worried about the weather, because it was raining on and off for a few days, but I was lucky and there was no rain.
I ran in cloudy, 18 oC / 64 oF.
I think I joined the race in the last 20% of the field, so I ran a bit faster than everybody else around me.
I remembered that at least half of the people ran the full half marathon, not the relay like me, so they would probably leave me in the dust if I ran the full distance... Anyway, I ran light and easy, with walk breaks at every km sign.
Did my personal best: 9:20 min/mile!
I'm very pleased with it.
At my 2 other races I did 9:30 min/mile and those seemed much harder - weather was warm on both days, so probably the cooler temperature helped me today.
Wednesday, September 10, 2014
This is the first time in my life I'm able to maintain my weight loss.
I believe this is because I made exercise part of my life, a top priority.
If I have any time left after work, sleep and personal hygiene, I do it.
This is what exercise gives me:
#1: Connected me to my body, made me feel good, even before losing any weight or getting any stronger.
It was strange. At that time I only did stationary biking and easy strength training, following demos on SP Fitness page. And I found myself lying on the mat, with small dumbbells in my hands, and I was happy. I followed the instructions, and became aware of my body, and it was good to be in my body.
#2: improved my strength, flexibility and endurance - everyday tasks like walking up the stairs or carrying things became easy. I can walk forever, I can climb hundreds of stairs or bike up steep hills without stopping
#3: Some extra calories for my budget
My daily 60-90 minutes of exercise give me 200-450 calories extra, depending on what I do.
That is a big difference in the weight loss phase: an extra snack, or a bit larger portions at 1-2 meals. made me feel rich calorie-wise.
In maintenance it gives me more freedom and flexibility.
But there is one thing exercise doesn't give me: freedom to mindlessly eat huge amounts of food without gaining weight.
Before tracking my food and fitness minutes regularly, I used to believe that 1-2 workouts per weak means I am physically active and so now I can eat whatever I like...
Wrong. For example running 45 minutes 2 times a week is about 900 calories burnt for me. Divide that by 7, and I get 130 calories extra per day. That is about a small apple, or one slice of bread...
Even my recent everyday 60-90 minutes activity gives me "only" an average of 400 calories extra per day. And that is already taken into account in my maintenance nutrition plan, this is why I can have 1800-2100 calories per day.
Any mindless overeating over that range, like extra white bread, peanuts, pizza, chocolate, peanut butter will make me gain weight, just like anybody else.
So I have to pay attention and stick to my plan. It is a generous and enjoyable plan but still there is no room for mindless overeating.
I'm free to have a big lunch or dinner sometimes, but not regularly.
Monday, September 08, 2014
Eating: good - no overeating in the evening at all, the only mindless eating event was MIL's birthday lunch (wonderful yogurt-coconut cake), which I compensated by skipping dinner
Exercise: good, 4 runs, 3 walks, yoga on 6 days
Stress level: low
Perception of weight: no change
Not stepping on the scale has been easy so far.
Today was day after huge lunch, so I was tempted to step on the scale, but then I thought: what can it show me that I don't know already? I have been doing well all week, then had this big meal, probably I'm salt and water all over, up or no change, and I need to keep eating well.
Lack of feedback from the scale makes me more mindful in the evenings. I know I have to pay attention. My portions are small and I finish each dinner with a small square of dark chocolate.
Weather is cool and rainy, so twice I ran in drizzling rain, and did a few yoga sessions inside - but tonight is starry night yoga on the terrace with DH - it is our turn when DD and DS finished their yoga session : )
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