Re: Health and Fitness, February 2013
Posted: Wed Feb 20, 2013 9:35 pm
Hope you feel better, Ivy! Good job on continuing some weight loss.
OKay, figure out what your weight will be at each month-change if you lose a pound a week. That will probably give you optimism! And remember, at 1 pound a week you would be sailing past the loss rate I had last year! When someone in the household is sick, programs/plans for weight loss just have to take a back seat.
Nancy, I struggled through the math and tables on that calculation of lean body mass and protein requirement.
Somewhat confusing. Bottom line is that I seem to need 10 or 11 blocks (7 grams each) of protein spread throughout the day. I could have done just as well going by his example on page 83, or looking at one of the sites online and considering myself a "medium female".
One thing I'm remembering is that while hip measurements may stay the same through the day, ab measurements change, and are always smallest in the morning. I definitely believe my morning measurement, not any other!
Two of my breakfast choices are working out well to 3-block meals : an omelet with half-slice rye and extra veggies, and the smoothie I've had several days. I'll work on more of those. I had a yummy 2-block snack today that I want to repeat : a veggie patty, half-slice rye, lettuce and a bit of bacon.
Nancy, I know I am blessed to have a lot of choices and be able to include servings of fruits and breads more easily.
This evening HRH wanted a pot of beans so I boiled some down on the stove. I had 3/4 of a cup - they were so good! Then I had to scramble to find protein, because that is a lot more carbs than you think! LOL! So maybe just 1/3 cup next time.
My 4th day in a row of checking off all my healthy habits. I'm glad I "made hay while the sun shone" during this time because I know a crisis/project can come up and keep me from good days. I'm not sure I could have done this even with a dr's appt or 2 this week. It was helpful that the week started off with snow that kept us home-bound, and then a day off for the schools!
OKay, figure out what your weight will be at each month-change if you lose a pound a week. That will probably give you optimism! And remember, at 1 pound a week you would be sailing past the loss rate I had last year! When someone in the household is sick, programs/plans for weight loss just have to take a back seat.
Nancy, I struggled through the math and tables on that calculation of lean body mass and protein requirement.
Somewhat confusing. Bottom line is that I seem to need 10 or 11 blocks (7 grams each) of protein spread throughout the day. I could have done just as well going by his example on page 83, or looking at one of the sites online and considering myself a "medium female". One thing I'm remembering is that while hip measurements may stay the same through the day, ab measurements change, and are always smallest in the morning. I definitely believe my morning measurement, not any other!
Two of my breakfast choices are working out well to 3-block meals : an omelet with half-slice rye and extra veggies, and the smoothie I've had several days. I'll work on more of those. I had a yummy 2-block snack today that I want to repeat : a veggie patty, half-slice rye, lettuce and a bit of bacon.
Nancy, I know I am blessed to have a lot of choices and be able to include servings of fruits and breads more easily.
This evening HRH wanted a pot of beans so I boiled some down on the stove. I had 3/4 of a cup - they were so good! Then I had to scramble to find protein, because that is a lot more carbs than you think! LOL! So maybe just 1/3 cup next time.
My 4th day in a row of checking off all my healthy habits. I'm glad I "made hay while the sun shone" during this time because I know a crisis/project can come up and keep me from good days. I'm not sure I could have done this even with a dr's appt or 2 this week. It was helpful that the week started off with snow that kept us home-bound, and then a day off for the schools!
Thinking about weight loss journeys, one piece of knowledge that has served me well is to recognize the difference between water-weight gain and true gain. When the scale is tragic one morning 
take a minute to think that there are reasons for that. The only response needed is a response to the reasons (was there too much sodium, not enough water, need to fill in with more fresh, light foods). No new emotion about the progress is needed, and certainly not a new emotion about self!!! it's just time to respond with actions that will be positive for the next scale reading and the next. 