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Theresa
Senior Member
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Posted: 22 November 2007 06:40 am |
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I was so happy when I weighed myself and saw that I had lost 2lbs this week. And it's not like I starved myself, I just was careful what I ate and excercised an averge of 40 minutes daily 5 times a week.
This morning I ran to work just to come update my diary. Because of CHOGM we have today and Friday off as public holidays so my son and myself are going to Jinja (where the source of the Nile is) for a nice long weekend in about 2 hours time. It's a mad house in Kampala streets and everyone will want to try see the Queen who will arrive today with apparently Prince Charles and one of the young Princes.
I will take a notebook to note down all my calories and foods I eat, as well as all my printouts from the calorie counter that I printed the last couple of days to help me keep track of certain foods calories at home as I don't have a calorie calculator.
I will make sure I go for long walks and swim in the resorts swimming pool for lots of excercise. I will try stay away from most fattening sweets , drinks and foods and eat as many vegetables as possible. I will try take a nice picture or two to post in my diary for everyone to see how beautiful Uganda is. Hope you all have a great weekend and will post again on Monday.
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hoofprints
Senior Member
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Posted: 26 November 2007 02:59 am |
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Hey haven't seen you in a while. How are you doing? It's snowing here and I thought of you and wondered if you have ever seen snow? Can't you log in and update us from your vacation?
Hope your having fun.
Last edited on 26 November 2007 03:00 am by hoofprints
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Theresa
Senior Member
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Posted: 26 November 2007 07:45 am |
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I'm back! I'm Back! Thanks for missing me Hoofprints, makes one feel improtant My holiday was lovely! Lounged by the pool most of the time. I was very good 90% of the time and counted my calories while I was gone and only had 2 glasses of wine with supper one evening. I ate mostly chicken and vegetables and for two of my main meals I had the most divine vegetable curries. I don't know how the locals make them so delicious! I didn't do any excercises on Friday but I did swim quite a bit over the weekend so I wasn't suffering too much guilt. On Saturday I also went for a nice long walk, just to enjoy the scenery. The two other high calorie drinks I had was local African ginger tea, this is made with ginger, masala, and whole milk. (no water) The milk makes it high in calories.
I even got a peek at Prince Charles and Lady Camilla because they came to the source of the Nile on Saturday which is about 5 minutes from where the resort was.
I saw snow once in South Africa when I was 11 or 12 years old. (1981) It was a freak time to snow in SA as well because September is our Spring. The weather was weird that year. Of course to us it is something romantic and just plain fun because it's a unique experience for anyone to see from Africa.
This morning I was ecstatic because somehow I managed to run all the way to work! This is the first time since I started running/walking to work. I think it must have been because of the nice 4 day rest. I worked out with my weights before my run for about half an hour as well.
Breakfast was 5 peanut butter oat Provitas (230) and I had a small peice of Belgian dried sausage(126) for a snack that someone wickedly gave to me and I didn't refuse FAt, fat. At least it was only a small piece. Mmm! I also have some raw peas to nibble on to help lower fat consumption.(21) So far Protein is 15.3, 16% Fat 20.2, 47% and carbs 36.2, 37% and fibre 6.0.
I will have to do some wise planning for the rest of the day. Milk in coffees (110) Lunch was a small ham and salad roll with some egg and cheese (228) My snack was a guava (38) I will make a green lentil and wholewheat noodle salad (260) pumpkin(50) and hake in a light batter(grilled)(147) for supper. I will make jell-o/jelly and evaporated milk as dessert.(195) And I will have some rice crisps as a snack.(70) = 1483 calories. Protein 72.3, 19% fat 45.6, 27% carbs 200.2, 53% and my fibre is 20.8 for the day.
Last edited on 26 November 2007 01:00 pm by Theresa
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Theresa
Senior Member
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Posted: 27 November 2007 08:04 am |
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I was reading a few of my previous posts and noticed some of my spelling mistakes made and thought to mention that I do actually know how to spell even though it sometimes doesn't always look like it. I rush sometimes and don't check what I have typed.
Today I ran all the way to work again. Now I have no excuse not to anymore. I still walk back every afternoon though. I prefer to run in the mornings, so when I am a little lighter and fitter I will increase my morning route again.
For breakfast I had a slice of white bread toast with some cottage cheese,(89) snack was raw peas(18) to munch on, my lunch is a lunch sausage and tomato sandwich with cottage cheese spread on instead of butter.(226) Mu usual milk for coffees is (110) and snack is a guava (38)
So far for supper I will have a chicken breast 80g,(84). I will have to see what else I can include as my calories are rather low.=527 so far.
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Theresa
Senior Member
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Posted: 28 November 2007 07:07 am |
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Yesterday I ended up having a chicken breast 80g, spinach, butternut and 4 baby ptatoes with garlic butter for supper and a chocolate pudding. My calories were approximately 1100-1200 yesterday and I was happy with percentages on fat, protein and carbs as well as fibre. Just a little too low on the calories.
I ran all the way again today but had to really push not to walk this morning. I think my poor body is in a bit of shock from being excerted so much this week. I worked out with the weights again as well for 35 minutes. I have exactly doubled my excercises since I started to do them. I run now in the mornings instead of walking and increased the distance by an extra 5 minutes walking time. I still only walk back in the afternoons and will rather keep the running for the morning. I am quite impressed with myself. It is also now 10 months since I quit smoking and the lungs definately feel much better and can handle more.
This morning I was starving due to yesterday's low calories so I had a piece of brown bread toast with grated cheddar cheese(135) on and a whey drink made with water and cocao powder for breakfast.(206) I brought 100g of raw peas(39) to snack on for a snack and lunch is a lunch sausage,egg(white only)and tomato sandwich on brown bread with a little cottage cheese to replace butter.(305)
For supper I will make wholewheat spagetti with green lentils and soya mince(550) and spinach.(7) Now all of that is very good with low fat, low carbs, but I know I will eat a french nougat bar because it is at home waiting to be eaten so I won't b...s myself and say I wont eat it.(360)
That makes 1551.2 calories for the day with Protein 87.4,22% fat 39.6, 23% carbs 213.6, 55% and fibre 28.8.
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hoofprints
Senior Member
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Posted: 28 November 2007 02:08 pm |
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Thanks for popping by my diary. That popcorn, my perfect husband made it, was covered in butter. So yes it was mega calories per mouthfull
One thing you might want to try is taking a protein shake or eating a protein about 30 minutes before bed. Your body has to work hard to digest the protein all night long and it keeps your metabolism working. This will make a HUGE difference to that starving in the morning feeling.
My metabolism was so low it wouldn't matter how little I ate, so I'm trying to fix my metabolism by eating 5 meals per day (every 3-4 hours) and a protein shake (bodybuilder style) before bed. This is doing a couple of things, since each meal is small, my stomach has shrunk a lot. I am preventing my body from thinking it's starving, so it feels "safe" to burn fat
Don't feel bad that the scale isn't moving fast enough, all that activity you are doing is adding muscle (which weighs more) and that muscle works hard at burning calories even when you are at a desk, or sleeping so it will really pay off. Awesome job with the running ! I am SOOOOOO happy for you, it must feel so empowering.
Don't worry about weigh in tomorrow....think of the long term gains (and losses) you are making. But I have my fingers crossed for you.
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Theresa
Senior Member
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Posted: 29 November 2007 05:45 am |
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Thanks for the advice Hoofprints. I think I will maybe have a protein whey drink at night before bed and see how that goes. I also have tried to increase my metabolism by eating about six meals a day now because whenever I have tried to lose weight I would eat about 400 to 600 calories and just make my metabolism slower.
Good news! Whoopeee! This is the second week in a row that I am down 2lbs to 206lbs. I hope I can maintain this a while and even increase it to 3lbs per week while I still have so much fat to lose.
I ran again this morning  and will walk home again as usual. Breakfast was a pineapple, flaxseed and whey smoothie (253) with two provitas and peanut butter.(75) My snack will be fresh peas again for morning and afternoon. (39) I brought 6 Provitas, two with cottage cheese(60) and four with peanut butter for lunch (168). Usual milk for coffees (110)
I have had a portion of my home made sorbet (80) that I forgot was left in the work freezer from yesterday.
Supper will be 4 slices of medium pizza consisting of ham, basil and mushroom @ 160 calories per slice.(640) Bed time snack will be a whey drink(100).=1542 calories for the day Protein 91.2, 23% fat 36.2, 21% carbs 223.7, 56% and fibre for the day is 17.4. Fibre should be much more, I will have to make a better plan tomorrow.
Last edited on 29 November 2007 10:29 am by Theresa
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Theresa
Senior Member
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Posted: 29 November 2007 11:57 am |
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I seem to be retaining so much water these last three days so that's why I was so happy that the scale showed I was 2lbs down. I thought it would affect the weight loss showing on the scale but it didn't seem to have done so. I have been drinking tons of water daily but it doesn't seem to have helped. When I take my socks off it stays indented for quite a long while still.  I really don't think I eat a lot of salt to cause this and I have almost stopped drinking totally.
Would anyone be able to give me some advice or suggestions?
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voodoodoll
Distinguished Member
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Posted: 29 November 2007 12:02 pm |
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hey theresa, i find that at the time of the month i always retain loads of water and bloat up like a giant peach so maybe this is the case with you too?
i read somewhere that drinking lots of water actually causes you to retain less water as your body knows it will get all the water it needs so it doesnt try to hold onto water stores, but if you are drinking lots then that maybe doesnt explain your situation...maybe someone else could shed more light...
anyway, regardless fo your water retention tou've lost 2lbs which is awesome so big congratulations from me
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Theresa
Senior Member
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Posted: 29 November 2007 12:11 pm |
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| Thanks so much Voodoodoll. Actually I am due for that time in a day or two so maybe it's the reason. It's just funny that I haven't noticed it so much before. Hey maybe I was always bloated permanently with unhealthy living and only noticed now because it doesn't happen that often anymore!
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hoofprints
Senior Member
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Posted: 29 November 2007 01:55 pm |
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The 40/40/20 split is per meal
so 40 and 40 are protein and carb(complex...read on) and 20 fat at each of my 5 meals.
I miss the fat part on 2 meals and take them at 3 to balance for the day. It was hard to balance the fat as a little goes a LONG way. As I know!
I am carb sensitive....I think I'm allergic I eat them and my hips swell ! ha ha ha
I make sure my carbs are all complex, only from fuit and vegetables (green is best) unless it's my day to "cheat" (one per week) . The other exceptions are like yesterday when I felt really headachy and tired, I chose pasta (whole wheat).
There is some good info at HussmanFitness.com and Bodyforlife.com. There is also great articles on how to eat on the bodybuilding forum I am on. I know don't laugh a 225 pound fat chick on a bodybuilding forum I figured they are the pros, they know so much about their bodies, who better to learn from. I don't post...just lurk and read articles.
I have changed how I look physically so much and all of it was just implementing the plan and I stick to it every day. At first one day at a time, nut now it's a HUGE habit.
I'll start posting portions in my diary too and be more exact.
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mugwamp
Senior Member
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Posted: 29 November 2007 09:11 pm |
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Congratulations on your loss! I have heard the same about drinking more water and have found that it really does help, especially around that time. You are doing so well. Sounds like you had a wonderful mini holiday. Kudos for sticking to your eating and exercise regime! Keep up the good work! In case I don't get back here for a while. I wish you Happy Holidays.
mugwamp
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Theresa
Senior Member
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Posted: 30 November 2007 08:56 am |
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I worked out with my weights for 35 minutes and ran to work again. Phew, at least I get a two day break before I run again.
Well last night I had one more slice of pizza than I said I would but I didn't have the protein drink that I was going to have so that put my calories at +- 1720,(Ihad to add on another 120 calories to the pizza calculations) and I had half chicken& basil pizza and the other half spinach and feta. Geuss what I had for breakfast and lunch today? The rest of the pizza! 2 chicken slices for breakfast (400) and two spinach slices for lunch.(360) I still brought my raw peas to nibble on.(370) My milk in my coffees(110) Wow that is already 907.5 calories so far today. That leaves me with approximately 550 calories for supper because I want to make up a little for last nights over 1600 calories. Maybe just fish and a huge salad? Protien so far is 49.5, 22% fat 30.5, 30% carbs 110.5, 48% and fibre 6.5 Maybe a chick pea burger without the roll.
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Theresa
Senior Member
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Posted: 3 December 2007 07:46 am |
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Her we go again, don't know what I just did but I lost what I was typing.
Friday I had a hot dog, small chocolate and popcorn but managed to keep my calories under 1600 for the day.
Saturday I nibbled on a teaspoon of flaxseed for breakfast as I had to rush to buy our airtickets at Kenya Airways offices before they closed as I was already leaving it late. Phew! I got tickets to fly to SA on the 16th December 07(my sons school closes on the 14th December) and will return on the 7 January 2008. I am so excited! I get to be with my beautiful baby girl ( who I last saw only in July when she came here for her university holidays) and see my sister and brother after not seeing them for a year. It's just plain nice though to be going home a bit!
For lunch I had poached Tilapia and mixed vegetables (300). I usually don't eat fresh water fish but I was impressed it wasn't to bad. Quite yummy in fact.
Supper was 2 small peices of baked Hake in batter and a green salad with a bit of dressing.(250) As a snack I had a lemon muffin (300) and two yummy cappachino's (200) I can't remember too well what else but I know that my calories for the day were about 1250 for the day. I did a wonderful spring clean in my son's and my rooms Saturday afternoon and felt so good for doing it as it was long overdue.
Sunday was a wicked day ending up at about 2300 calories. Huge breakfast of toast, 2 sausages, 1 egg. Lunch a big fat fried steak and chips. Supper was pumkin muffins and during the day I ate a chocolate, french nougat and some rice crisps.
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Theresa
Senior Member
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Posted: 3 December 2007 08:21 am |
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This morning was my workout for 35 minutes and the usual run to work. Will walk home agin this evening.
(Monday) I had a mango and whey smoothie with flaxseed,(372). For a snack raw peas(30). Lunch is butternut and 32g tuna(120). Snack 2 pumkin muffins(200)
For supper I took out some Mexican beef kebabs(202) this morning which I will have with pumkin(34), and a wholewheat pasta and chick pea salad(365)
Calories so far 1471.4 Protein 102.9, 27% fat 30.9 18% carbs 207.5, 55% and fibre 26.6. Percentages are good for the day and I will probably nibble on something to increase the calories to 1600 for the day. I just remembered I have a little coconut chocolate of about 90 calories at home. I will stop buying sweeties altogether from today onwards, especially from now until I leave for SA. 
Last edited on 3 December 2007 08:34 am by Theresa
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Theresa
Senior Member
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Posted: 4 December 2007 07:52 am |
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This morning I had my usual run to work. For breakfast it was a mango,whey and flaxseed smoothie again (302) I see I overcalculated on calories for yesterday's one. Snacks will be 4 peanut butter Provitas(154)
Lunch I made a butternut, chickpea and pastrami salad.(352) It is quite a big one so I didn't bring another snack, but if I'm still hungry I will buy a fruit later.
Supper will be wholewheat pasta and lentils with a bit of tomato sauce(600). With my milk for coffees today(130)
Calories so far for the day = 1537.6 Protein 81.8, 21% Fat 30.4, 17% Carbs 241.4, 62% and Wow! Fibre is 43.6 Normally I focus on trying to get foods with fibre in and today I forgot to do that and it's a good fibre intake day anyway.
Looking in the mirror today I can definately see on my arms, and stomach that I have lost weight. My face is no longer fat and bloated and I look much prettier than I did 3 months ago. (Yeah, even if I say so myself) I actually feel so good lately and so proud of myself. My body feels so much better in the joints etc, even the fat rolls are much smaller. I always squish them in the hope that I can squish them away! They are definately being squished away! It's as if I am someone else lately. I think that I got to a point in my lifestyle where it had affected my happiness and self confidence in a bad way. I actually thought I was suffering depression from being an expat in a different country and still adjusting from quitting smoking that I was often depressed and down.
I can actually see now that it was because I was dissappointed in myself because of eating so much junk and drinking alcohol so often, and just getting fatter and not being in control of my life anymore. I am so in control now and I just love ME! I am not perfect and still way too fat, but I know that won't be for too much longer. I plan to have my goal weight by December 2009.
I like who I have become and what I am doing with myself. I am now in control of me and no longer the cigarettes, alcohol or unhealthy foods.
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hoofprints
Senior Member
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Posted: 5 December 2007 05:59 am |
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You go GIRL !!!! YAHOO. That transformation to liking yourself is so powerfull good for you! Keep trying to squish those rolly parts away, it brings blood flow to the surface and will help the skin not to sag when they are gone by next Christmas. I love the goal, it's like taking a drive, and having a destination, of course you will get there. You may need a map, or some directions but you have a clear idea of where you are going.
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Theresa
Senior Member
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Posted: 5 December 2007 12:14 pm |
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Thanks for that Hoofprints
Today I worked out with my weights but was unable to run because I had a Year end meeting with the SAWA and have only just got to work. I am with a car so I will have to drive back home but will try make sure I walk somewhere later for some more excercise.
For breakfast I had a slice of wholewheat bread with peanut butter (144). Lunch was Tilapia, pumkin and greenbeans.(494)
Supper 2 slices french toast with a bit of jam(360) and some beetroot salad.(38) I will try buy a mango or some other fruit to have as a snack as well.(135) To up the calories I could have my protein drink as well which will increase my protein mainly for the day.
Calories = 1300 Protein 99.8, 29% Fat 35.2, 23% carbs 159.3, 47% and fibre 21.5
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Theresa
Senior Member
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Posted: 6 December 2007 07:05 am |
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Oops! I meant December 2008 to get to my goal weight. I forgot that we are still only in 2007.
This morning is yahooo! Wonderful and brilliant for a weigh in day! I am down another 2lbs! It just makes me so happy! A squishing I will go! I really really want this to go on as long as possible, (losing 2 lbs a week).
Even though I missed my run yesterday, I went for a nice brisk 40 minute walk with my son in the evening, so I don't feel that I missed out any of my excercise calories for the day. For supper last night I left out the beetroot but had some peanut butter on my french toast with the jam to make up for those calories and I had a mango whey smoothie as well before bed.
Today was my usual run to work(with my noticeable flatter tummy and smaller butt! Even if I am the only one to notice it) I will walk home later after work again.
Breakfast was a mango, whey and flaxseed smoothie(265). Snacks are Provitas and fat free cottage cheese(180).
Lunch is a green pea and chick pea salad(192). Afternoon snack is a Mango(134).
Supper will be Lentils(113.3), pumkin(124)(includes butter), peas(48) and a small peice of steak(208).
Calories for the day(including milk for coffees (130)) = 1425.1 Protein 85.1, 23% fat 33.9, 21% carbs 201.7, 56% and fibre 32.
I thought I would just mention for anyone who is interested. Yesterday at our SAWA(Southern African Womans Association) meeting a group of us were discussing African politics. The group consisted of 2 White South African woman(myself included) 2 black South African woman, 1 black Malawian woman and 1 white Zimbabwian woman.
The 1 black SA lady stated that Africa would never be like the Western world because although our continant is beautiful the governments are too corrupt. She also stated tha Black Africans have such status issues that they would always be involved in corruption because they always want to be above their peers. This is an educated lady who's husband works for the SA government. All of us totally agree as we have lived through all the changes in all our countries and have seen this. We all agree at the laziness of most Africans on our continent.
Why I chose to share this is that if I had stated all this as a white African (especially South African) I would be classed as a racist. So it is nice to see that even our black sisters think exactly the same way we do. Unfortunately I would want to say it is then because of the male chauvenistic way the men are who run our countries, but I was also told that a certain terrible president of a certain fallen countries wife is a mean and cruel woman and instigates her husbands bad behaviour as well. One thing we are all baffled over is: Why can we not just learn from the Western World? Our answer that we could come up with is: Why should Africans get off their lazy asses when we get donations from the Western World and all our countries debts gets written off all the time? Its so much easier to lay back and accept goods for free and be victims. Especially for those in power. Makes one think?
Last edited on 6 December 2007 07:08 am by Theresa
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Theresa
Senior Member
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Posted: 7 December 2007 08:13 am |
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Today was my usual weight workout for 35 minutes and then my run. Will walk home again.
For breakfast I had a flaxseed and whey drink.(253) For a snack I had 4 provitas with peanut butter(152) With calories for milk and coffee (150)
So far calories 554.4 Protein 42.9, 30% fat 17, 27% Carbs 60.6, 43% Fibre 5.1.
Lunch was a banana (105) and a half of a mango(88). Supper will be a cheese and fish burger,(645) I will have to put lots of salad on. Dessert is an instant chocolate pudding (180)
1562 calories for the day Protein 16%, fat 18% Carbs 65% and fibre 21.(Although I definately think the fat is higher because of the milk in the pudding.) Maybe I will try get fat free milk.
Last edited on 7 December 2007 09:11 am by Theresa
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hoofprints
Senior Member
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Posted: 7 December 2007 11:16 pm |
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oh oh oh I love that you are lifting weights and your diet choices are giving me ideas.....
you comments about Africans are so correct, my dad spent a few years in Tanzania and he was pretty astounded at the work ethic, or lack there of of some of the natives.
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Theresa
Senior Member
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Posted: 10 December 2007 08:53 am |
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This weekend was a very good one again. On Saturday I had about 1800 calories and didn't do much except watch tv nearly all day. It was my cheat day and I had included in my calories popcorn, a little chocolate and cheddar cheese.
Sunday was a busy day where I ate mainly healthy foods except for a chocolate and some jelly. My calories for the day were 1400 and I had to actually eat the chocolate to up my calories a bit. My son and I went gallivanting to one of the local markets here in Uganda,(the largest one I think) but apart from sore feet at the end of the day it was fun, and I am sure I burnt quite a few calories too.
This morning I worked out with my weights and ran again. Will walk home again. Although I am feeling very lazy and was sort of slower in everything I did this morning. I think I might be recovering from yesterday's gallivanting still and the heat as well. I am noticing so many changes in my body and feeling so happy at those changes. It's so nice to look sideways in the mirror and not look like I might be pregnant anymore. All my clothes are now fitting looser and I can fit into one or two others that I had stopped wearing because they were too tight previously. It's amazing what a few pounds loss can do, with a little bit of excercise. I hope that I am down another two pounds this week!
For breakfast this morning I had a whey smoothie (300)meusli with banana & milk (278) snack was a banana (105) lunch chickpeas and pea salad(115) snack an orange (70) and with milk for coffees(130) = 1000 calories for the day so far.
Supper will be a chicken stirfry with carrots, spinach, onion, (440) and butternut on the side. (82) Jelly for dessert.(105) =1675 calories for the day Protien 92.8,20% fat 38.3, 20% carbs 253.8 58% fibre 23.2. Percentages ok but protien could be higher and fibre too. Calories are a little high today but I usually am a little under so it should average out during the week and my cheat day was also a low cheat day.
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abnormalapathy
Senior Member
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Posted: 10 December 2007 05:24 pm |
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Theresa wrote: Looking in the mirror today I can definately see on my arms, and stomach that I have lost weight. My face is no longer fat and bloated and I look much prettier than I did 3 months ago. (Yeah, even if I say so myself) I actually feel so good lately and so proud of myself.
That is great! My bf and I went to a diner yesterday for lunch. I don't like the place because one particular waitress hit on him once right in front of me and it irritated me to no end. So, we were starving and went in there and the girl said to me, "You look great, so much prettier than a few months ago. What are you doing?" And I bit my tongue cause what I wanted to say was "Not eating here." But in fact, I said, "Thank you, just making better choices" and left it at that. It's great when we see it in ourselves, and hey, the outside encouragement is a great boost too!
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Theresa
Senior Member
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Posted: 11 December 2007 06:10 am |
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Abby, and the fact is that it also takes years off ones looks. In the face and body!
This morning after my run I realised as I was stretching that it took two minutes for me to get my breath back even though my face was dripping with sweat. I definately need to maybe increase my distance again, but will keep this one until the end of the week and will obviously be running at my sisters in SA and on the game farm that I will also go to for a week. When I come back to Uganda after the 7th I will maybe give the old route another week, depending if I slacked off in SA or start on my new longer route which I have already checked out. I think it is another half a kilometer longer. I must still measure.
Yesterday my calories were about 100 less than I thought they would be so I wasn't over my calorie limit for the day. A little under actually.
Today for breakfast I had a banana,whey and flaxseed smoothie(490) Snack will be two peices of butternut(20)
Lunch a large mango(175) and afternoon snack an orange(62)
For supper I will have green lentils made into a bolonaise sauce with onion and tomato(276) and wholewheat pasta (420)
Milk for coffees(130) (This varies I am usually under)
Calories for the day = 1570 Protien 78.8, 19% fat 27, 15% carbs 256.6, 66% and fibre 23.6.
I will have to try eat a little less carbs and more protien. Fat I am happy as long as it is 20% or under.
Speaking of food, I'm hungry and going to fetch my butternut.
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trimB
Moderator
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Posted: 11 December 2007 02:45 pm |
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| Your protein/carb/fat percentages look great! Keep it going girl!
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Theresa
Senior Member
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Posted: 12 December 2007 07:36 am |
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Thanks Trimb, I must say I do try and focus on the percentages. Yesterday my calories were a little more than I stated approx. 1630, but it was a healthy extra few calories.
This morning I did my weight workout and my run. I decided to time my run which I haven't been doing, since the first week or so and to my ..... I am not sure if I must say horror or just be impressed that I have gotten so much fitter and quicker.... I see that it takes me 15 minutes to run my 1.5 mile run.(for me it's impressive, I used to smoke like a chimney 10 months ago) When I started running my routeI increased it by about 5 minutes because I started walking it at 25 minutes. So that was a fast 30 minute walk and it is now a 15 minute run. I will definately have to increase it about another 15 minutes in the new year.
For breakfast I had a banana,flaxseed, whey smoothie(460) Snack is a carrot.(29)
Lunch a boiled egg and a muffin(312)(I know bad girl, but I soooo to earned it. I had to go pay some bills for the office before I go away and walked all the way which is about a 40 minute walk and I walked very fast and carried 5kg's back with me in groceries that I bought as well so I burned some of the calories away) and my afternoon snack another carrot.(29)
Supper will be butternut, (82) fried hake (215) and broccoli.(84)
Skim milk for my coffees today (90)
For a late snack I have decided to have 30g meusli with raisins and skim milk to bring up muy calories a bit.(206) I know it should be a breakfast but I could eat it for lunch as well.
That would give me approximately 1577 calories for the day. Protein 95.3, 24% fat 44,5 25% carbs 202.6 51% and fibre 19
Last edited on 12 December 2007 10:44 am by Theresa
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Theresa
Senior Member
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Posted: 13 December 2007 06:20 am |
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My late healthy evening snack of meusli went out the window and I didn't have it. Instead I had a brownie (300)? It didn't make my calories bad for the day, but was rather unhealthy.
I had my usual run this morning and will walk again later. The scale showed a 3lb loss at my weekly weigh in this week. Of course I am ecstatic because I am not eating any less than before. I have however consumed more fibre, protein and have stopped eating any white flour foods and starches. So I believe it is a combination of all, and it could be that my metabolism has started to speed up more due to me eating at least every 3 hours.
For breakfast I had a banana, whey and flaxseed smoothie with skim milk. (451) I brought a carrot as a snack.(29)
Lunch is a 500g mango. I will leave a piece for a snack as well.(337)
Supper will be 2 slices of french toast on brown bread.(350) with peanut butter and jam(150)
I will have make some popcorn (220) (oil popped, 4 cups) and 5 blocks of fruit and nut chocolate(100) as a wicked snack for the evening Hey I got to celebrate I lost 3 lbs this week!
Calories for the day 1627, Protien 69.3, 16% fat 45.3, 24% carbs 251.5, 59% Fibre 26.2
Tommorrow I will have to work on my protien intake a bit more.
I just realised that I didn't include my cofee milk. I will halve my popcorn to make up for the extra calories and have also decided to halve my tablespoon of oil for the french toast so that I can have another slice of wholewheat bread. That way calories are still good for the day and my fat percentages are even lower.
Last edited on 13 December 2007 11:09 am by Theresa
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mugwamp
Senior Member
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Posted: 13 December 2007 09:38 am |
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YAHOO!!!!!! You Go Girl!!!
Congratulations on a TERRIFIC week!
mugwamp
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voodoodoll
Distinguished Member
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Posted: 13 December 2007 10:55 am |
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Theresa wrote: The scale showed a 3lb loss at my weekly weigh in this week.
well done theresa! 9lbs in 4 weeks is an amazing achievement, keep it up
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Theresa
Senior Member
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Posted: 14 December 2007 09:08 am |
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Thanks Voodoodoll and Mugwamp. It definately feels great!
I din't make popcorn last night so my calories were about 100 less than I stated yesterday. Will probably make tonight because my son is at youth and I will be watching telly all by myself.
This morning was my weight workout and then run. I am sure my nerves are burning tons of calories today because I am so excited and nervous for flying as well on Sunday to SA. I am going to try my best to post in my diary while in SA but wont be able to on a daily basis.
Breakfast this morning was my banana, whey and flaxseed smoothie with skim milk.(450) Snack was raw peas(60)
Milk for coffees (90) skim
Lunch is an orange(86) and I brought half a coconut as a snack, which I will only eat half of because I was shocked to see how high a calorie/fat count it has in it.(142)
I am making pork sausages on a wholewhet roll with lettuce for supper and will use no fat cottage cheese instead of butter as a spread(660) and will make some popcorn as a snack (110)
Calories for the day will be = 1598 Protein 93.9, 23% Fat 66.2, 37% carbs 162.5, 40% and fibre 24.5. Not a good day for fat percentage.
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hoofprints
Senior Member
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Posted: 17 December 2007 02:50 pm |
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You are doing amazing ! Isn't it great how eating often but the right things and creating muscle accelerates weight loss. I'm so happy for you those pounds are just falling off!
Have fun in SA.
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Theresa
Senior Member
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Posted: 17 December 2007 05:42 pm |
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I am now happily in SA.
Today I worked out on the elliptical for 1 hour(legs exhausted)(daughter exasperated)
Breakfast 2 weetabixs with skim milk
Lunch chicken and salad wholewheat roll, snack apple,
Supper a vetkoet with mince and some dark chocolate and marshmellow. My calories were approximately 1500 for the day.
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Theresa
Senior Member
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Posted: 20 December 2007 03:37 pm |
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I have been working out with the elliptical everyday for between 30 minutes to 1 hour and going for long walks with all the children. My calories have been kept at approximately 1600 calories a day as well.
At weigh in today the scale showed a 6 lb loss for the week. I double checked on another scale and it showed the same loss. Either my scale in Uganda shows that I weigh more or I have lost 6 lbs, but I am rather using the average loss for the last few weeks and will say it's a 2 lb loss. I can feel and see that I am down a little again so I think it's a fair estimate. That would mean that I am at 199lbs. Goodbye to the 200's and I don't want to get back there again.
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abnormalapathy
Senior Member
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Posted: 20 December 2007 05:26 pm |
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| Congrats, T!!! Doesn't that feel great?!?!?! Welcome to the <200s!
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voodoodoll
Distinguished Member
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Posted: 20 December 2007 06:38 pm |
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| well done theresa, you are doing so well. i am so glad to see you under the 200's!
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hoofprints
Senior Member
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Posted: 21 December 2007 01:48 am |
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A really quick hello to say CONGRATULATIONS !!!
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backontrack
Member
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Posted: 21 December 2007 03:53 am |
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| You are doing GREAT!!! Keep it up!
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hoofprints
Senior Member
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Posted: 30 December 2007 07:30 pm |
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When do you get home? I miss you and want to hear all the updates.
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mugwamp
Senior Member
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Posted: 1 January 2008 10:37 pm |
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Way to go Theresa! What a milestone! What a way to start the New Year! You must feel so good now, it has to be an awesome feeling. You have done so well these past few months all the changes you have made to your lifestyle. It has been no easy feat as you have undertaken some pretty big challenges. You have done an awesome job and I for one am very proud of you.
mugwamp
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abnormalapathy
Senior Member
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Posted: 2 January 2008 01:28 pm |
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Hi Theresa,
Just wanted to drop a quick note to see how you're doing. How is the situation in Uganda? I've been keeping a close eye on what's happening in Kenya, and I hear many have fled to Uganda in the meantime. I hope that you're okay.
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Theresa
Senior Member
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Posted: 8 January 2008 08:41 am |
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Hi everyone and thanks for the encouragement. I was so good there for a while but then went and got very slack for the last 3 weeks and am now back up to 204lbs. But, we will just begin again from today.
I arrived back in Uganda last night and because we had to stop in Kenya to catch a connecting flight I am still waiting for my luggage as well as my sons. Because of the unrest in Kenya a lot of people are apparently not turning up for work and the airline is short staffed and in a bit of a mess. Hopefully we can collect our luggage today. We are short of fuel because we get fuel via Kenya and that is also affecting Uganda. Otherwise all seems to be ok this side so far.
I will start my running again from tommorrow and will go buy all my healthy foods that I need to hopefully today.
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Theresa
Senior Member
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Posted: 9 January 2008 09:55 am |
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I am so relieved.... managed to get our luggage eventually yesterday afternoon.
A satisfactory end to a lovely holiday in SA. I stayed at my sister in Gauteng for a week, then went to a small game farm between Pretoria and Cullinan for a week. We had about 7 zebra and 14 Impala in our huge garden. I will be posting some photos when I can get my son to show me how to transfer from my phone to the computer. I also went to Polokwane for a week. Spent the days in the pool and eating naughty things (among that an Impala roast that was really divine and tender) I drank very little compared to what I used to over the festive season, at a huge new years party that my brother threw(way too much! major hangover!) and then on my daughters 21st dinner(again too much champagne). And the last time was on the flight back from SA to Uganda. Just had to be naughty one last time and the airline had the most divine SA red wine to offer, so I wickedly had 4 little bottles which almost equals a whole bottle of wine.
This morning I was back at the weights for half an hour again and my usual run to work. I didn't slack off even though I haven't worked out for two and a half weeks. I will walk home again, I want to get to 190lbs and then maybe increase my running route again as I was thinking of doing last year. I also bought some proper running shoes in SA that gives me support where I need it when running. I was thinking that when I weighed myself yesterday, chances are that I was carrying a lot of water from the flight, and the lovely red wine on the flight! I will weigh tommorrow morning and hopefully a pound or two will be gone?(probably wishfull thinking, but I usually do retain a lot of water for a day or two after I fly.)
So back to the drawing board er.... chopping board! Yesterday I had a lot of veggies and fruit but my calories were about 2000 for the day, although I am not too unhappy as it was a healthy food day compared to the previous two and a half weeks of fatty and refined foods. I actually really missed my plain steamed veggies.
This morning I had a slice of brown toast with peanut butter and jam for breakfast.(205) Snack was a slice of ham and a teeny peice of cheddar.(82)
Lunch is a ham and tomato sandwich on brown bread using no fat cottage cheese as spread instead of butter.(230) Snack is a hand full of green peas to nibble on.(30)
Milk for coffee today(110). 5 jelly baby sweeties (25)
So far = 677 calories, Protein 38, 23% fat 22.5, 30% carbs 79.8, 47% and fibre 9.5. I must increase my fibre and protein tonight. Still deciding but maybe a curried fish payella type thingy with brown rice and lentils.
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Theresa
Senior Member
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Posted: 10 January 2008 08:52 am |
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Ok yesterday I made a fish curry with lentils and green peas and brown Kenyan Pishori rice. Didn't have the pumkin and had Jelly and Evaporated milk for dessert. I had one little dark chocolate and some rice crisps and a tiny bit of biltong to snack on. My calories were approximately 1650 for the day and averages were Protein 87.5, 22% fat 34.7, 20% carbs 225.7, 58% and fibre 18. Not too bad but I would prefer protein and fibre to be more.
This morning I ran again and my legs are now nice and stiff again just from not running for 2 and a half weeks.
Breakfast was whey powder drink and a slice of brown bread toast. (286)
Lunch is a boiled egg, brown bread sandwich using fat free cottage cheese as a spread and some mustard sauce on as well. (263)
Low fat milk for coffees (110)
So far perfect percentages: 660 calories Protein 48.9, 30% fat 14.1, 20% carbs 80.2, 50% and fibre (way too low) 6
I will get our gardener/cleaner to go buy me some fruit as I haven't bought any fruit yet and didn't bring a snack to work.
Pineapple (108) to snack on and to increase my fibre I will have a tablespoon of flaxseed (53) Big banana as a snack (121)
Supper will be pork sausages for tonight, will have 2 @ 50g each (407) with a slice of french toast using only egg white (97.2) pumkin (49) peas (24). Unfortunately there goes my fat percentage way up.
Calories = 1521 Protein 86.9, 23% Fat 53.9, 32% carbs 175.1, 46% and fibre 22
Our gardener has just brought me my pineapple and I am not exaggerating when I say it weighs approximately 4kg's. It's huge!!!! Uganda has the most divine pineapples and I am yet to find one not sweet, they are like honey. Talking about food I'm off to eat my sandwich, I'm starving!
Last edited on 10 January 2008 10:47 am by Theresa
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Theresa
Senior Member
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Posted: 11 January 2008 08:46 am |
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Slight changes to yesterday's menu. Didn't have flaxseed and only half pineapple. Had an apple and 4 F Rocher chocolates. My calories were approximately 1650 for the day so it wasn't too bad.
My body really felt the workout and run today. Glad it's the weekend! I think I'm still suffering Jet lag.
This morning I had a whey drink with a tablespoon of flaxseed. (262) for breakfast. Snack is an apple (110)
Lunch a cheddar cheese and tomato brown bread sandwich (266) and my afternoon snack will be pineapple (54)
Milk for coffees (110)
I will have a fish burger for supper tonight (350) and some popcorn for a snack (220). I still have more of those darn chocolates so I know I will make up for the extra 200 calories missing for the day.
Calories for the day with chocolate included = 1591 Protein 79.1, 20% fat 54.9, 31% carbs 198, 50% and fibre 24.6. The fat will actually be less as the fish is not fried in oil but baked in the oven and I also use very little oil when I make my popcorn so I think my fat would be say 26%
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Theresa
Senior Member
| Joined: | 20 September 2007 |
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