I'm finally over the monster cold that wiped me out last week. It was an ugly, ugly week for me. I was hungry all the time, I ate too much over the holiday weekend, and after the cold was finished with me, I feel like I'm starting all over again with exercise endurance.
So this week, it's time to get serious. Less than two months between now and BlogHer. I know that Memorial Day is the unofficial start of summer in the US, and we're more likely to want summer treats and do less, but now is the time to get back on the bandwagon and make every week count.
I'm not doing three different challenges this week. Your goal this week is to do some math. Losing weight or maintaining weight is a simple mathematical principle of energy in-energy out. You take in less energy than you use, you lose weight. You take in more energy than you use, you gain weight.
Start this week by finding your basal metabolism. This is the estimated number of calories your body needs in order to simply support basic life functions: doing nothing other than sitting or laying down, breathing, and digesting your food. Any activity beyond that uses more calories past that number.
There are several basal metabolism calculators out there, and they should give you roughly the same answer. I use the Discovery Health calculator the most, only because it's the first one that popped up in a search. Once you know your basal metabolism, find activity calculators to figure out how many calories you burn doing your average daily activities. You can be as detailed as you want. Some even include calories burned while applying makeup!
Take your average daily calories needed to maintain your lifestyle, and subtract anywhere between 250 and 500 from that number if you want to lose weight. That new number is your calorie goal for each day.
Or if that's too complicated and you're not math inclined, simply take your basal metabolism and try to eat at or just above that number of calories each day, making sure to work in some exercise each day. Just remember not to restrict your calories under your basal metabolism - it can slow your weight loss and force your body into starvation mode.
For example, I'm 196 pounds as of Friday. (I'm sure after the weekend of BBQ and ice cream I'm no longer that weight, but I'll pretend I am.) According to the calculator, my basal metabolism is 1659 calories. Additional activities add another 679 calories each day, for a total of 2338. One pound is 3500 calories, or 500 calories lost per day, so if I keep my calories around 1838/day, I should lose one pounds per week.
I know, it's confusing. Which is why I like to use Weight Watchers and track points instead of these larger numbers. But I still think it's a good exercise to know your basal metabolism and how many calories you need to keep your body functioning.
So find out what your numbers are and post sometime this week with the results. Share if you were surprised with the number - was it more or less than you expected?
Tuesday, May 26, 2009
Monday, May 18, 2009
Challenge #10: Create Your Own Challenge
I know, I should have the three challenges listed below for this week, but sometimes life gets in the way. In my case, it's a big, snotty mega-cold that has knocked me out for the past three days. I haven't exercised or eaten properly - I've had no energy, can't breathe, and can't taste anything I'm eating. (Which hasn't changed my appetite, sadly.)
So this week, I apologize, but I'm too sick to put together a challenge that I can even possibly follow. Instead, it's up to each of you to look at what you need most right now and create a challenge for yourself this week. Name your challenge in the comments or a post of your own, then report back at the end of the week.
Me? At this point, my challenge is water, sleep, and Nyquil.
So this week, I apologize, but I'm too sick to put together a challenge that I can even possibly follow. Instead, it's up to each of you to look at what you need most right now and create a challenge for yourself this week. Name your challenge in the comments or a post of your own, then report back at the end of the week.
Me? At this point, my challenge is water, sleep, and Nyquil.
Sunday, May 17, 2009
Challenge 9 Results
Not the best week for me, I'll admit. While I did eat plenty of vegetables for the food challenge, I also ate more of everything else, too. I had to be at the hospital for clinials three days during the week, meaning three days of not being able to drink enough water, and three days of being on my feet all day and then too tired to exercise in the evening.
But vegetables? I can eat vegetables, or at least I can now. As a child you couldn't get me to even stick out my tongue and taste anything green. As a teen, I choked down a small portion of green beans to make my mom happy, and nothing more. It wasn't until my 20's that I developed an appreciation for our leafy green friends, eating them in stir-fry, salads and munching on carrots in-between meals.
One of my new favorites? Grilled zucchini - slice it in half long-wise, drizzle on olive oil, salt, and pepper, and grill for 8 or 9 minutes. Yum.
So how was your week?
But vegetables? I can eat vegetables, or at least I can now. As a child you couldn't get me to even stick out my tongue and taste anything green. As a teen, I choked down a small portion of green beans to make my mom happy, and nothing more. It wasn't until my 20's that I developed an appreciation for our leafy green friends, eating them in stir-fry, salads and munching on carrots in-between meals.
One of my new favorites? Grilled zucchini - slice it in half long-wise, drizzle on olive oil, salt, and pepper, and grill for 8 or 9 minutes. Yum.
So how was your week?
Monday, May 11, 2009
Challenge #9: Fine Tuning for Maximum Results
Sometimes I feel my progress isn't going as fast as I'd like. After all, I'm not quite down a full size yet, I still have to suck in my stomach to keep from people asking me when I'm due. But I have lost 13 pounds so far, along with several inches, and my body has undergone some impressive muscle building.
More importantly, I have started a new habit with fitness and diet that I intend to continue for the long-term. That habit still requires upkeep - we won't talk about what I ate yesterday - but a little fine-tuning should help me continue with my progress!
Do you feel like the changes you've made are becoming a habit yet? How do you define your progress?
OK, on to the challenges!
Diet:
Mom always said "Eat your veggies!" and this week we're going to focus on that. Not only are vegetables lower in calories, they're also full of fiber. Filling up on vegetables is a good way to feel full longer without a heavy calorie hit.
Now, for those of you who aren't fond of veggies, I'll add in: I hear ya. Nothing green passed between my lips as a child and teen unless it was lime jell-o. I didn't begin exploring the wonderful world of vegetables until I was in my 20's, and didn't move beyond your basic lettuce and carrots until my late 20's. Look for recipes to make your vegetables more interesting. Add herbs and spices for flavor, and try new ways of cooking them. (My fav? Grilled!)
Fitness:
This week, you're going to get rid of whatever isn't working for you. There's no sense in keeping around fitness ideas, equipment, or videos that are too easy, too hard, or simply don't give you what you need. Sell or give away fitness videos you no longer use. Get rid of that old treadmill that has served duty as a clothing rack only for over a year. Throw out that Ab Rocker that never gave you the promised six-pack.
The same goes for mental issues, too. If you think you need to workout on a empty stomach, yet find it hard to get through a workout, drop that idea and try something new! Review your own beliefs about what you need to do to get fit, and toss the thoughts that don't work for you.
Personal:
Too often we push and push and push ourselves, and forget that our bodies and minds need a break now and then. This week, you get to reward yourself and care for that body and mind of yours. Take time to pamper yourself in some way - go for a new haircut, get a facial, or grab a book you really want to read. You're worth a little pampering, and the time you take for yourself will be refreshing.
A reminder on how to play: choose one challenge from the three listed above, do your best to follow the challenge, and report in at the end of the week. Leave a comment or e-mail me the link to your results post, and I'll link them up in a round-up results post.
Good luck!
New to Hot by BlogHer and want to join in? There are still two months until BlogHer - send me an e-mail and I'll add you to the roster!
More importantly, I have started a new habit with fitness and diet that I intend to continue for the long-term. That habit still requires upkeep - we won't talk about what I ate yesterday - but a little fine-tuning should help me continue with my progress!
Do you feel like the changes you've made are becoming a habit yet? How do you define your progress?
OK, on to the challenges!
Diet:
Mom always said "Eat your veggies!" and this week we're going to focus on that. Not only are vegetables lower in calories, they're also full of fiber. Filling up on vegetables is a good way to feel full longer without a heavy calorie hit.
Now, for those of you who aren't fond of veggies, I'll add in: I hear ya. Nothing green passed between my lips as a child and teen unless it was lime jell-o. I didn't begin exploring the wonderful world of vegetables until I was in my 20's, and didn't move beyond your basic lettuce and carrots until my late 20's. Look for recipes to make your vegetables more interesting. Add herbs and spices for flavor, and try new ways of cooking them. (My fav? Grilled!)
Fitness:
This week, you're going to get rid of whatever isn't working for you. There's no sense in keeping around fitness ideas, equipment, or videos that are too easy, too hard, or simply don't give you what you need. Sell or give away fitness videos you no longer use. Get rid of that old treadmill that has served duty as a clothing rack only for over a year. Throw out that Ab Rocker that never gave you the promised six-pack.
The same goes for mental issues, too. If you think you need to workout on a empty stomach, yet find it hard to get through a workout, drop that idea and try something new! Review your own beliefs about what you need to do to get fit, and toss the thoughts that don't work for you.
Personal:
Too often we push and push and push ourselves, and forget that our bodies and minds need a break now and then. This week, you get to reward yourself and care for that body and mind of yours. Take time to pamper yourself in some way - go for a new haircut, get a facial, or grab a book you really want to read. You're worth a little pampering, and the time you take for yourself will be refreshing.
A reminder on how to play: choose one challenge from the three listed above, do your best to follow the challenge, and report in at the end of the week. Leave a comment or e-mail me the link to your results post, and I'll link them up in a round-up results post.
Good luck!
New to Hot by BlogHer and want to join in? There are still two months until BlogHer - send me an e-mail and I'll add you to the roster!
Saturday, May 9, 2009
Challenge 8 Results
Did you like this week's photography challenge? I did! While I couldn't remember to photograph my food for an entire day, I did tackle the self-portrait challenge.
Here's one on my new favorite parts on my body:
I stare at my waist anytime I walk past a mirror now. Sounds narcissistic, but it's true. It's been a long time since I had a waist worth looking at. Sure, my midsection is still pudgy in the front, but the sides have gained some serious definition. You can actually see where my ribs end - the gentle inward curve that reverses out to my hips is smooth, without an extra curve of chub in between. Much better than my starting point!
This week's weigh-in also was a happy moment. I'm still at 199, holding strong below 200. Another four-tenths of a pound and I'll have lost 5% of my body weight since starting Weight Watchers. (I love their new Weight Tracker program - perfect for stats nerds like me!)
Thanks to Krissie for this week's challenge. If anyone else has an idea for a weekly challenge (can be any of the three or all three topics) please e-mail me and we'll try to work it in!
So how was your week?
More challenge results:
I love it when you sing to me
Food in the round; and what the Internet is for
Here's one on my new favorite parts on my body:
I stare at my waist anytime I walk past a mirror now. Sounds narcissistic, but it's true. It's been a long time since I had a waist worth looking at. Sure, my midsection is still pudgy in the front, but the sides have gained some serious definition. You can actually see where my ribs end - the gentle inward curve that reverses out to my hips is smooth, without an extra curve of chub in between. Much better than my starting point!
This week's weigh-in also was a happy moment. I'm still at 199, holding strong below 200. Another four-tenths of a pound and I'll have lost 5% of my body weight since starting Weight Watchers. (I love their new Weight Tracker program - perfect for stats nerds like me!)
Thanks to Krissie for this week's challenge. If anyone else has an idea for a weekly challenge (can be any of the three or all three topics) please e-mail me and we'll try to work it in!
So how was your week?
More challenge results:
I love it when you sing to me
Food in the round; and what the Internet is for
Wednesday, May 6, 2009
Two Major Accomplishments This Week
Even though it wasn't my weigh-in day, I had to sneak a peek on the scale Monday. And the number I saw was like an old friend who just appeared at your door after a long absence: 199.6. I'm under 200 lbs now.
That means I've lost 12 pounds since starting in March, and finally hurdled over the psychological barrier keeping me from thinking any progress was actually progress. Under 200 is a big deal to me. I've crossed that line both ways more than once, and it's a journey I never want to take again.
I worried it was a fluke, so I checked the scale again this morning: 199.4. Whew. Still under 200.
This is also my first week of Couch to 5K. I'm joining the shredheads in training for a 5K at a future, yet-to-be-determined date. I started on Saturday, and finished my third run this afternoon. For the first week, the requirements are a 5 minute warm-up walk, then 8 intervals of running for 1 minute and walking for 90 seconds, ending with another 5 minute walk.
I've tried something like this before. Years ago, in college, I tried running half the length of the track at the rec center (about a minute), then walking half the track. I couldn't even run a quarter of the track without gasping for breath. My heart would pound, my lungs would burn, and my body felt heavy - I never continued my program.
But I made it through all three runs this week. It still wasn't easy: usually around the sixth interval I'd get a pain in my side, but I kept going. Today's was the hardest of all, possibly because it was midday and humid. The other two were in the evening when it was cool and dry.
I'm still adjusting to the fact that I've completed week one. I've never been a runner - I hated everything about it when I was younger - yet here I am training for a 5K. I don't know if I'll get to the point of running for 30 minutes straight, but even running 1 minute at a time is a great start.
That means I've lost 12 pounds since starting in March, and finally hurdled over the psychological barrier keeping me from thinking any progress was actually progress. Under 200 is a big deal to me. I've crossed that line both ways more than once, and it's a journey I never want to take again.
I worried it was a fluke, so I checked the scale again this morning: 199.4. Whew. Still under 200.
This is also my first week of Couch to 5K. I'm joining the shredheads in training for a 5K at a future, yet-to-be-determined date. I started on Saturday, and finished my third run this afternoon. For the first week, the requirements are a 5 minute warm-up walk, then 8 intervals of running for 1 minute and walking for 90 seconds, ending with another 5 minute walk.
I've tried something like this before. Years ago, in college, I tried running half the length of the track at the rec center (about a minute), then walking half the track. I couldn't even run a quarter of the track without gasping for breath. My heart would pound, my lungs would burn, and my body felt heavy - I never continued my program.
But I made it through all three runs this week. It still wasn't easy: usually around the sixth interval I'd get a pain in my side, but I kept going. Today's was the hardest of all, possibly because it was midday and humid. The other two were in the evening when it was cool and dry.
I'm still adjusting to the fact that I've completed week one. I've never been a runner - I hated everything about it when I was younger - yet here I am training for a 5K. I don't know if I'll get to the point of running for 30 minutes straight, but even running 1 minute at a time is a great start.
Monday, May 4, 2009
Challenge #8: A Photo Study
Can you believe we're already into week 8? 11 more weeks until BlogHer! That's still plenty of time to meet our goals before we strut out into the crowd.
This week's challenge is courtesy of Krissie at Questions for Dessert. She came up with a great idea for a themed challenge centering around photography. I'm guessing most bloggers are at least amateur photographers - most of us post photos from time to time. Here are the challenges:
Diet:
For this challenge, choose one day this week and photograph every bite you eat, then blog those photos. (Before you eat it, of course.) You'll not only be hyperaware of food choices due to the accountability of blogging it, but you may be surprised when you see your entire day of food in front of you.
Fitness:
Just like last week, you're going to try a new activity. If you still like the new activity you did last week, keep going with it. Take a photo of something that symbolizes your new activity: the view from the top of the hill in your new walking program, the treadmill readout showing total calories burned, your shadow while doing a yoga pose, etc. Show us your photo when you do your results post at the end of the week.
Personal:
Take a self-portrait. It doesn't have to be a full body photo or even a shot of your face. Some part of yourself must be featured in the photo, preferably some part of you that you like. Blog the photo and tell us about why you selected that particular photo.
A reminder on how to play: choose one challenge from the three listed above, do your best to follow the challenge, and report in at the end of the week. Leave a comment or e-mail me the link to your results post, and I'll link them up in a round-up results post.
Good luck!
New to Hot by BlogHer? It's not too late to join in - send me an e-mail and I'll add you to the roster!
This week's challenge is courtesy of Krissie at Questions for Dessert. She came up with a great idea for a themed challenge centering around photography. I'm guessing most bloggers are at least amateur photographers - most of us post photos from time to time. Here are the challenges:
Diet:
For this challenge, choose one day this week and photograph every bite you eat, then blog those photos. (Before you eat it, of course.) You'll not only be hyperaware of food choices due to the accountability of blogging it, but you may be surprised when you see your entire day of food in front of you.
Fitness:
Just like last week, you're going to try a new activity. If you still like the new activity you did last week, keep going with it. Take a photo of something that symbolizes your new activity: the view from the top of the hill in your new walking program, the treadmill readout showing total calories burned, your shadow while doing a yoga pose, etc. Show us your photo when you do your results post at the end of the week.
Personal:
Take a self-portrait. It doesn't have to be a full body photo or even a shot of your face. Some part of yourself must be featured in the photo, preferably some part of you that you like. Blog the photo and tell us about why you selected that particular photo.
A reminder on how to play: choose one challenge from the three listed above, do your best to follow the challenge, and report in at the end of the week. Leave a comment or e-mail me the link to your results post, and I'll link them up in a round-up results post.
Good luck!
New to Hot by BlogHer? It's not too late to join in - send me an e-mail and I'll add you to the roster!
Sunday, May 3, 2009
Challenge 7 Results
Do you know what happens when a friend brings a cake over for a cookout and leaves it at your house? Your willpower is destroyed by the cake. I can at least count it as a triumph that I only allowed myself one small slice of cake each day, but it didn't help me with me weight at all this week. At least my weight didn't go up this week.
And despite the cake, I did complete the food challenge this week. I made it a point to sit down, pay attention to my food, and enjoy each bite. That wasn't always easy with two kids trying to pull me in every direction, but for once I didn't eat on my feet for an entire week. (Including during clinicals, where we often get 10 minutes for lunch, if that.)
To change up my exercise regimen, I've started a Couch to 5K running program. If you knew me in person, you'd probably laugh to read that, but it's true. I'm ready to learn how to run, or at least jog, more than a half block without collapsing on the ground out of breath. We'll see if I can make it past the first week.
So how was your week?
Updates:
HBB - Week 7
And despite the cake, I did complete the food challenge this week. I made it a point to sit down, pay attention to my food, and enjoy each bite. That wasn't always easy with two kids trying to pull me in every direction, but for once I didn't eat on my feet for an entire week. (Including during clinicals, where we often get 10 minutes for lunch, if that.)
To change up my exercise regimen, I've started a Couch to 5K running program. If you knew me in person, you'd probably laugh to read that, but it's true. I'm ready to learn how to run, or at least jog, more than a half block without collapsing on the ground out of breath. We'll see if I can make it past the first week.
So how was your week?
Updates:
HBB - Week 7
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