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luvmyveges
New Member
| Joined: | 6 July 2006 |
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| Posts: | 20 |
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Posted: 6 July 2006 08:16 am |
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Bismillah.....
I'll be using this thread to add daily and or weekly updates on my weight loss goals and 'trying to be healthier' goals!
Start Date: Thursday, July 6th
Current Weight: 142lbs
Goal Weight: 115 lbs by end of September 2006
Ideal goal weight: 110 lbs (ideal for my height... I'm 150cm)
Daily excercise: Walking on the treddy for about 1 hour and hoping to
increase slowly.
Eating habits: No more junk! no sweets, no cookies, no sugar, no more
white flour products, no canned foods, no soda.
My only treat: Will be a cup of coffee with a teaspoon of cocoa, no sugar
topped with a spoon of lite cool whip (this is while studying).
Hope to post with some positive results soon!
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luvmyveges
New Member
| Joined: | 6 July 2006 |
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| Posts: | 20 |
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Posted: 12 July 2006 08:12 am |
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Okay, today was my first 'real' day back on the treddy, thanks to dh! :)
Clocked up 2 miles, made sure i had a salad with some chicken breast chopped up, yummy.
Hope to get some consistency back again, i really felt like i was losing weight but this last week was a write off.
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luvmyveges
New Member
| Joined: | 6 July 2006 |
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| Posts: | 20 |
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Posted: 14 July 2006 05:22 am |
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Finally got on the treddy around 9.00pm and managed to brisk walk 2.40 miles in 55 minutes.
Other than that, I didn't really eat too well today, hoping to start afresh tomorrow, God Willing.
That's all for now!
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 15 July 2006 05:39 am |
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Great day today, both dh and I got on the treddy, I managed to clock up 2.7 miles in an hour, i think I'll stick to an hour a day, 6 days a week. Not too sure which day will be my day off yet. And of course, I'll stick to an hour a day and probably try to up the speed, ultimate goal is to get to racewalking speed of about 4.0miles per hour.
Hope to start recording my calorie intake soon, just need to get my head around all these numbers.
Another thing, I'm 150cm, so that's not 4ft 11inches, it's actually a little over 4ft 9 so that means my ideal weight is more like 93lbs as opposed to what I originally thought, which was around 105lbs.
I have my work cut out for me.
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 15 July 2006 05:42 am |
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Thinking about Oats for breakfast, with the milk, it comes to around 200 cal.
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elliptical lover
Distinguished Member
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Posted: 15 July 2006 08:42 am |
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hey there,
started reading your journal! Looks like youre starting a wonderful adventure! Good luck! I try to post EVERYTHING to keep myself accountable...has been working so far.....
Work that butt off on that tredmill...you go girl!
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 17 July 2006 05:26 am |
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hey there elliptical lover!
thanks very much for the support and for the advice, I'm off to a bit of a slack start with recording everything but hope to get better!
I did a little better today on the treddy, clocked up 3.0miles in 60 minutes, burn fat burn.
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elliptical lover
Distinguished Member
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Posted: 18 July 2006 03:15 am |
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| haha, good for you! keep pushing it...you can do it! Get that nasty fat off your beautiful body!!!
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 18 July 2006 05:02 am |
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lol @ EL! Thanks hun.
Exercise: 60 minutes on the treddy, alternating between 3.0 m/hr and 3.2m/hr, completed 3 miles, the treddy said 400 cals burned but I think it's less than that in reality.
Okay, ugghhh food........here we go.....
1 banana 120 cal.....this seems like a lot but anyway (this was like 6.00am)
Breaky: bowl of Pecan clusters with 2% milk 260 cal ... eek!!
Cantelope and a few grapes, 40 cals (estimation)
Lunch/Dinner: 1 x slice of bread and a Salad, with lettuce, cucumber, tomatoes, parsely, spring onions, a chicken pattie chopped up in it and a sliver of sandwich meat mixed in (turkey breast) .......let me figure out the numbers.... roughly around 410 cals
snack: 1/2 muffin and some slices of apple dipped in peanut butter - prolly shouldn't have done this.....oh well..too late now! 225 cal
a grand total of: 1055 cals..........wait....forgot the coffee/hot choc drink: 120 cals
total: 1175 (worked out well i suppose......i'm trying to stick to a 1200 cal diet)
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 18 July 2006 10:05 pm |
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Here's an update for today so far, i need to write this somewhere before i forget.
Breakfast: small tub of yoghurt, 50 cal and bowl of pecan clusters 260, total: 310 kcal?
Lunch: 2 slices of oat bran bread spread with hummus, total: 250 cal
snack: handful of peanuts....around 50 cal
now: drinking my usual cuppa, let's see 20 +70 + 20 = 110 cal
subtotal so far: 720...eek! so that leaves me.... 480 for the rest of the day, which should be okay for dinner, i'll just try to munch on some carrot and celery sticks.
Today, i got out of bed late, it's hot here in NJ, i don't know if it's the heat or what, maybe i'm tired from my workout yesterday, i've been feeling so sluggish, i hope it goes away once i start to shed some pounds.
CW: 142 lbs
GW: 100 lbs (yes, i'm a shorty)
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Corina
Distinguished Member
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Posted: 18 July 2006 10:53 pm |
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It might be easier to keep a small notebook on hand where ever you go, then you can remember to record what you eat :)
PS How tall are you in inches?
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elliptical lover
Distinguished Member
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Posted: 18 July 2006 11:47 pm |
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i need to know your age and what kinda activity level you have....like do you mostly sit on your hiney or do you have a physically strenuous job, etc....
and 150cm does = 4'11" not 4'9" so you were right the first time....
to convert you multiply your height in CM x 0.39 = your height in inches!!!
ok....so i have that youre 4'11" (59") and you weigh 142lbs and youre a female....still need the other info to plug in to the calculator so i can show you those calculations!
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 19 July 2006 03:03 pm |
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Hiya EL and Corina,
Corina - thanks, yes, I will start writing it down in a notebook and yeh EL is right, I'm
59 inches.
EL - thanks again deario! Okay, whew! I don't know which site gave me the other conversion, 4 11 is much better.
Okay, I'm 32 and because I work from home, yes, I'm mostly sitting on my bottom all day, I do a little housework everday but nothing too extreme.
So the only real activity that I'm doing at the moment is the 1 hour on the treddy.
Does this info help?
thanks heaps!
Cici
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Nir
Senior Administrator
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Posted: 19 July 2006 05:25 pm |
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| Hi Cici, I calculate your (female, 32, 4'11", 142lb) unadjusted RMR is 1260. Your sedentary maintenance is between 1512 and 1638 (depending on whether I use 1.2 or 1.3 for the factor) and you should lose on 15% less, i.e. in the range 1285..1392 depending on just how 'sedentary' you are. Do not go under 1260.
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 19 July 2006 06:05 pm |
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Hi Nir,
thank you so much, okay, so i don't go below 1260 cals a day.
So, 1 hr cardio a day, for 6 days a week is okay then? I think it's just over 200 cals that I'm burning according to the CPH calculator.
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 19 July 2006 06:16 pm |
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Okay, i think i have it now, please anyone, step in at anytime to correct me!
Let's assume I'm sedentary, which will make my RMR 1638.
Calories in (eaten) assuming i won't overeat, should be 1260.
Calories burned exercising will be 213 calories, 6 days a week.
So it looks like on average, I should be able to rid myself of 3,846 cals, right???
So that's a little over a pound a week, hmm... i hope this is right, because it does make sense...wow...think I'm having a light bulb moment as my friend says.
And advice on how I can up it to 2 pounds a week? I've read/heard that this is within a healthy range to lose weight.
thanks so much everyone, you're all so helpful and motivating!!
Cici
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Nir
Senior Administrator
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Posted: 20 July 2006 02:16 am |
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Without nit-picking, you have broadly got the concept. Good.
But I suggest you please drop the losing-2lb-a-week idea. Here is why: to lose 2lb a week, you'd need your daily deficit to be 1000. We've already said you're not eating less than 1260 calories, so that means your total calories burnt will be 2260 (for the sake of simplicity you can think of it as 1680 + 580). So what's the problem, I hear you ask. Well, if your body needs 2260 calories and you're only giving it 1260, that means it is going 44.2% short. There is a reason why we say to only go 15% less than your maintenance calories. The reason is that we want to trick your body into thinking that EVERYTHING IS OK. The last thing we need is to trigger alarm bells, telling your body that food is scarce and it must lower your metabolism and stop losing fat at all costs and you also lose muscle mass. Yes, you want to lose 2lb a week instead of 1lb a week, because that means getting to your goal weight twice as fast. Unfortunately it doesn't work like that. It works like that for a bit and then your metabolism catches up and you have bigger problems than you had to begin with! So why do they tell everyone that it is safe to lose 1-2lb a week? Well, the more obese you are, the more that the very same % reduction in calories will equate to a larger actual deficit and the more you'll lose. So really obese people have it easier compared to those who have less to lose. I want to lose 7 pounds, and at the moment I'm losing less than 1lb a week. But that's ok, because my muscles are very valuable to me and I don't want my metabolism to slow. So it is an extra month from my life, but I'm going to watch what I eat for the rest of my life anyhow, so as I'm a grown-up (yes, I'm older and wiser - I recently turned 33 :)) it shouldn't matter.
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Mountain Mike
Distinguished Member
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Posted: 20 July 2006 02:58 am |
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Nir,
Very good explanation...thanks....
Mike
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Skipperdox
Distinguished Member
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Posted: 20 July 2006 03:42 am |
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Just to clarify the 2 lb. a week goal. That 2 pounds is an average. My first three weeks dieting I lost over 10 pounds. I was about 50 pounds over the upper limit for the normal weight range. My goal is to lose about 60 pounds total. After four months of my new lifestyle, I am losing about one pound per week, sometimes less. This week I hope to break the 35 pound mark. This is my 25th week. So you see that the average is closer to one pound per week. I still have about 25 pounds to go. I'm hoping to start the new year at my goal weight!
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 20 July 2006 05:10 am |
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Hi all,
Thanks very much Nir, I agree, yes, my muscles are very valuable to me also!
I can live with a pound a week, and no, I don't want to lose the weight and then gain it back again, so I'll try to be patient with my weight loss goals.
Okay, here's todays calorie count...
1 x Dannon lite n fit, 60 cals
1 x cuppa, 120 cals
1 x Herbalife shake with mixed berries, 220 cal
1 x lettuce, tomato, turkey breast sandwich, 315 cal
2 x teaspoons of peanut butter (i was craving something to snack on), 100 cal
1 x bowl of cereal, 270 cal
Dinner: steamed broccoli with chicken breast, 150 cal
total = 1,235.........mmm..not enough left over for a snack i suppose
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 21 July 2006 01:28 am |
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Oopssy, forgot to note my cardio workout yesterday, as usual 1 hour, 3 miles.
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 21 July 2006 01:57 am |
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Okay, got on the treddy at around 4pm and alternated again between 3.0 m/hr and 3.2m/hr, clocked up an hour, which comes to about, 281 cals.
Todays intake was;
1 x Herbalife shake with mixed berries, 255 cal (i added an extra scoop for protein)
1 x usual cuppa, 120 cals
1 x green smoothie (spinach, guava, pear, celery, water), 60 cals
Dinner: 2 x tilapia, marinated, grilled with salad (lettuce, some avocado, cucumber, and a little dressing), 295 cals
oh oh.........i still have to eat.......another..530 cals!! I feel so full after my dinner........wait.......does this mean.......i can.........snack??
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elliptical lover
Distinguished Member
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Posted: 21 July 2006 02:10 am |
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haha, isnt it funny how easily u get full on healthy, nutritionally dense foods? and you can eat soooo much more of it for so many less calories!!!! I love to snack...and my diet allows me to do it! YAY! just dont get too carried away!!!! :)
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luvmyveges
New Member
| Joined: | 6 July 2006 |
| Location: | |
| Posts: | 20 |
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Posted: 21 July 2006 02:49 am |
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Yes!! wow EL, it really is something, i feel like i'm stuffing my face! lol
That fish i ate earlier really did keep me full, i'm thinking it's the protein, i am intending to include more 'good' protein foods in my diet.
Well......seeing as i've been doing so good today......i thought i would treat myself to
1 x slice of oat bran, toasted, spread with peanut butter and raspberry jam, 235 cal.
Still have 295 cals to go, i think i'll try some veges and fruit this time.
Cici
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