I've been slowly not-adjusting to the new Weight Watchers. It's still the same basic system, where you count points (PointsPlus) and it's deducted from your daily/weekly allotment, but it's all calculated differently. Most of the real-foods I eat haven't changed in cost (proteins and fats mostly the same, whole grains just a little more), and fruits and a good number of vegetables are free! This, plus I get more to deduct from per day. What's the killer, though, is that now my 12 oz beer costs twice as much as eating a banana! A glass of wine? Three times! And the banana is now free! It's almost like they want me to stop drinking and just eat healthy!
So last night an out of town friend told me of a drinking game that she and her friend were planning on playing. It included large quantities of alcohol and - gasp - cheap, tasteless, light beer was the only way to survive the game.
I realized then something that my Weight Watchers leader, Phil, has said that he made the choice years ago in favor of food over alcohol. Last night, I realized I've made the same choice. No matter how much I like to feel tipsy, if I'm not drinking something that tastes good, that I enjoy, I'll save those calories for something I *will* enjoy - something that looks like the glass cupcake necklace I have around my neck.
Plus side - I find that I can easily cure a sugar hangover with a brisk run!
Showing posts with label weight watchers. Show all posts
Showing posts with label weight watchers. Show all posts
Friday, January 7, 2011
Monday, August 2, 2010
Back and Neck
A week ago, I did something not-so-great to my back while running. I think that it was a combo of issues, being my posture, my running in conventional shoes after a few months of running in minimalist shoes, and poor choice in cross-body day bags. Saturday, I did a 66 minute run, and on my hills coming back, I tried to keep my body to keep my head up and my posture vertical as I ran. That ended up with me waking up Sunday morning with a stiff neck, but my mid back feeling much better.
The good news was that my doctor told me last week that I didn't have to stop running. This was good. It's very much a part of my life, even when I don't want to do it, it's something I just feel better doing. I'm finally getting back into a groove where it's not as painful to do my runs (in the moment) and stretching myself feels good. I just need to work on my posture, and I need to work on strengthening my core muscles (and doing more yoga).
And, just to put in some numbers, I did my slow run for 66 minutes, and went 5.56 mi. That's a pace of 11:52. Not bad, for me!
In other news, I'm almost 4 lbs away from the upper end of the BMI for "normal." While I know that's not a judge of fitness, it means that in roughly 9 lbs,if I lose only fat, I will be down to about 20-24% body fat. This is awesome!
The good news was that my doctor told me last week that I didn't have to stop running. This was good. It's very much a part of my life, even when I don't want to do it, it's something I just feel better doing. I'm finally getting back into a groove where it's not as painful to do my runs (in the moment) and stretching myself feels good. I just need to work on my posture, and I need to work on strengthening my core muscles (and doing more yoga).
And, just to put in some numbers, I did my slow run for 66 minutes, and went 5.56 mi. That's a pace of 11:52. Not bad, for me!
In other news, I'm almost 4 lbs away from the upper end of the BMI for "normal." While I know that's not a judge of fitness, it means that in roughly 9 lbs,if I lose only fat, I will be down to about 20-24% body fat. This is awesome!
Wednesday, June 16, 2010
Rest Week and Nutrition
Today's plan is to go out for an easy, short jog in preparation of Sunday's race. Last night, I roped another friend into joining me for the LIVESTRONG Challenge, and I'm excited to be coming near to this event that I've been training for. I have a $125 challenge on the line, so if I break 30 min for 5K, LIVESTRONG gets another $125. Pretty fantastic!
I've been playing a lot with Calorie Count the past couple days. They just released their iPhone app, and I'm loving the app. Their UI for the app beats the site, but I'm willing to forgive a lot of my little issues with the site for what the overall functions are. Tracking online and via smartphone isn't new to me, as that I've been doing it for the past 2.5 years through Weight Watchers, but I'm getting to a point where my weightloss is slowing, and I'm feeling a need to get a true lay of the land. I've made huge leaps and bounds in changing my lifestyle, now I need to work on my nutrition.
What Calorie Count is allowing me to do is help me track my ratios of carbs, proteins and fats in my day and even week+, as well as key nutrients like iron, potassium, vit c, vit a, etc. What I've learned from tracking the past week is that I'm not getting enough protein, and am getting too much carbs and fats. I think that I often replace proteins with fats (due to the fact that I try to keep my meat and soy consumption low for ethical/medical reasons). I can't help but wonder how this is impacting my training. I'm also not getting much iron in my day to day, which is something I hope to remedy first through leafy greans, and second by a vitamin supplement.
All this being said, the outcome calorically is also pretty stunning. To lose weight, I should be averaging about 1200 calories per day, but what I'm actually doing is 1500 calories per day. It's a 200 calorie deficit per day from what I need to just maintain my weight, which is good, but means that might weight loss is at a snails pace.
This next week I'm going to strive for balance in my diet - something that Weight Watchers, unfortunately, doesn't help you really track. Which is OK, considering that their big plus is the ease of their system, and that they DO encourage eating lean meats, whole foods, etc - but they leave you a bit in the dark on how to get all your nutrients in, and if you're actually doing so.
I guess, with dieting, the one truth is the math. It doesn't matter what system you use - all grapefruit, all frozen, prepared dinners, 2/3 meals out of milkshakes, etc. The heart of all of it is that if you put in less energy than you use, you will lose weight (barring medical/pharmaceutical interference.) You might not lose weight where you want it (lose muscle, lose all from your breasts and not your hips/thighs, etc,) but you will lose it. And in my case, no matter how much I lose, my naked body will NEVER look like a supermodels.
This is what I'm working on in my rest week. Now to get moving towards that short run I was talking about.
(BTW - still achey from Sunday's run! Wow!)
I've been playing a lot with Calorie Count the past couple days. They just released their iPhone app, and I'm loving the app. Their UI for the app beats the site, but I'm willing to forgive a lot of my little issues with the site for what the overall functions are. Tracking online and via smartphone isn't new to me, as that I've been doing it for the past 2.5 years through Weight Watchers, but I'm getting to a point where my weightloss is slowing, and I'm feeling a need to get a true lay of the land. I've made huge leaps and bounds in changing my lifestyle, now I need to work on my nutrition.
What Calorie Count is allowing me to do is help me track my ratios of carbs, proteins and fats in my day and even week+, as well as key nutrients like iron, potassium, vit c, vit a, etc. What I've learned from tracking the past week is that I'm not getting enough protein, and am getting too much carbs and fats. I think that I often replace proteins with fats (due to the fact that I try to keep my meat and soy consumption low for ethical/medical reasons). I can't help but wonder how this is impacting my training. I'm also not getting much iron in my day to day, which is something I hope to remedy first through leafy greans, and second by a vitamin supplement.
All this being said, the outcome calorically is also pretty stunning. To lose weight, I should be averaging about 1200 calories per day, but what I'm actually doing is 1500 calories per day. It's a 200 calorie deficit per day from what I need to just maintain my weight, which is good, but means that might weight loss is at a snails pace.
This next week I'm going to strive for balance in my diet - something that Weight Watchers, unfortunately, doesn't help you really track. Which is OK, considering that their big plus is the ease of their system, and that they DO encourage eating lean meats, whole foods, etc - but they leave you a bit in the dark on how to get all your nutrients in, and if you're actually doing so.
I guess, with dieting, the one truth is the math. It doesn't matter what system you use - all grapefruit, all frozen, prepared dinners, 2/3 meals out of milkshakes, etc. The heart of all of it is that if you put in less energy than you use, you will lose weight (barring medical/pharmaceutical interference.) You might not lose weight where you want it (lose muscle, lose all from your breasts and not your hips/thighs, etc,) but you will lose it. And in my case, no matter how much I lose, my naked body will NEVER look like a supermodels.
This is what I'm working on in my rest week. Now to get moving towards that short run I was talking about.
(BTW - still achey from Sunday's run! Wow!)
Monday, June 14, 2010
Yesterday's Run and My Weightloss Journey
Yesterday's race was such a triumph for me. I never thought I would be a runner, let alone, run in a race, even a fun race. I took the challenge to try to run faster than 30 minutes for a 5K, not really believing I could do it. It looks completely possible after yesterday, even this morning with my achy calves.
For those wondering, I raced in the FiveFingers Sprints
, which got me at least one question before the race. As far as I could tell, I was the only person there running in minimalist shoes. I definitely think they make me look rather odd, having seen my race-day picture, but I'm definitely loving them. I look forward to next weekend when I run the 5K.
One of the main reasons my running is so amazing to me is because I have lost 100+lbs, and I'm in the best shape I've been my entire life. I'm still not near goal, but when I take a step back and look at where I've come from, and where I'm headed, it's a bit amazing to me.
Just for the heck of it, I used the Tools at Calorie Count to get an idea of where I've come from, and where I'm going. To be honest, I don't use Calorie Count (I use Weight Watchers, which does the same basic thing, but offers meetings and a handy formula to simplify tracking) for my day-to-day tracking, but it is an excellent, free, weightloss resource. There are other similar resources available - Livestrong, Daily Plate, Spark People - just to name a few. The basic idea is to figure out what your normal calorie burn is for your usual day, this is your Base Metabolic Rate. Next is to figure out how many calories you should reduce (and/or how much exercise you should add) to lose up to 2 lbs per week.
Personal facts and Weight Loss Stuff:
1 lb = 3500 calories, to lose 1 lb/wk, that's a reduction of 500 calories per day.
I usually exercise daily, in the form of walking or running, and for a burn of between 100 - 400 extra calories per day. On those days, I might eat more.
I eat roughly 1200-1400 calories per day, which means that I've gradually reduced my daily caloric intake almost by half over the past few years. It should be noted, though, I started by reducing my daily intake gradually (about 500 cals/day). The biggest change in the past 25 lbs is having to incorporate more whole foods in my diet to keep me from getting hungry. I could eat my daily calories in doughnuts (that's about 3 doughnuts in a day). Or I could eat an abundant variety of food all through the day for the same calories. Doughnuts give me a nasty simple-carb hangover. Whole wheat pasta and homemade spaghetti sauce does not. In a way, I actually eat MORE food - but it's the variety that I eat that makes the difference, and where I choose to say "No." Scone at a coffee shop for breakfast = "No." A cupcake at Cupcake Royale = an occasional after-dinner decadence worth waiting for.
And for the record, I don't deny myself occasional beer, mixed drinks, chocolate, ice cream, bacon, cheese, burgers, french fries, pizza, etc. I just don't eat them all in one day. I eat real food with real ingredients (hopefully, the fewer required to make the food tasty, the better).
It's been a long road. I still have a ways to go.
For those wondering, I raced in the FiveFingers Sprints
, which got me at least one question before the race. As far as I could tell, I was the only person there running in minimalist shoes. I definitely think they make me look rather odd, having seen my race-day picture, but I'm definitely loving them. I look forward to next weekend when I run the 5K.One of the main reasons my running is so amazing to me is because I have lost 100+lbs, and I'm in the best shape I've been my entire life. I'm still not near goal, but when I take a step back and look at where I've come from, and where I'm headed, it's a bit amazing to me.
Disclaimer: I am not a nutritionist, I've just been trying to lose weight for more than 20 years (I'm in my 30s!). I've been on multiple diet plans, read books, seen nutritionists and read a lot of the current news/research on weight loss and obesity and have formulated my own ideas on the subject. Always consult a nutritionist, MD or ND before making radical changes to your life/lifestyle. Seriously. I may even disagree with some of their beliefs, but this is what has worked for me.
Just for the heck of it, I used the Tools at Calorie Count to get an idea of where I've come from, and where I'm going. To be honest, I don't use Calorie Count (I use Weight Watchers, which does the same basic thing, but offers meetings and a handy formula to simplify tracking) for my day-to-day tracking, but it is an excellent, free, weightloss resource. There are other similar resources available - Livestrong, Daily Plate, Spark People - just to name a few. The basic idea is to figure out what your normal calorie burn is for your usual day, this is your Base Metabolic Rate. Next is to figure out how many calories you should reduce (and/or how much exercise you should add) to lose up to 2 lbs per week.
Personal facts and Weight Loss Stuff:
- At my heaviest, my BMR was around 2750 calories per day.
- My current BMR (to maintain current weight) is 1700 calories.
- The BMR of the weight I'm shooting for is 1580 calories.
1 lb = 3500 calories, to lose 1 lb/wk, that's a reduction of 500 calories per day.
I usually exercise daily, in the form of walking or running, and for a burn of between 100 - 400 extra calories per day. On those days, I might eat more.
I eat roughly 1200-1400 calories per day, which means that I've gradually reduced my daily caloric intake almost by half over the past few years. It should be noted, though, I started by reducing my daily intake gradually (about 500 cals/day). The biggest change in the past 25 lbs is having to incorporate more whole foods in my diet to keep me from getting hungry. I could eat my daily calories in doughnuts (that's about 3 doughnuts in a day). Or I could eat an abundant variety of food all through the day for the same calories. Doughnuts give me a nasty simple-carb hangover. Whole wheat pasta and homemade spaghetti sauce does not. In a way, I actually eat MORE food - but it's the variety that I eat that makes the difference, and where I choose to say "No." Scone at a coffee shop for breakfast = "No." A cupcake at Cupcake Royale = an occasional after-dinner decadence worth waiting for.
And for the record, I don't deny myself occasional beer, mixed drinks, chocolate, ice cream, bacon, cheese, burgers, french fries, pizza, etc. I just don't eat them all in one day. I eat real food with real ingredients (hopefully, the fewer required to make the food tasty, the better).
It's been a long road. I still have a ways to go.
Tuesday, May 25, 2010
Scuba and Running
Today my athleticism was a combination of dry suit diving with Girl Diver at Alki Cove 2 and doing a long run of 39 minutes in my neighborhood.
I'm desperately needing to get back in the water, if only to increase my endurance for kicking. Diving is great for developing all sorts of muscles, from your legs to your arms (for us Northwest divers at least, it's 50 lbs of gear!)
My long-slow run was slower than I hoped, but actually over all, pretty OK. I didn't stay as low in my heart rate range as I wanted, which was disappointing. I do have to contend with hills in my neighborhood, though, which makes it hard to keep my heart rate down without slowing quite a bit. I'm still going faster than 12 min/mi, but I am hoping to do under 10 min/mi, especially by late June. I'm finding that my interest in training is flagging quite a bit. I'm wanting a running buddy (not necessarily a group.) I don't want to feel pressured, I just want to have fun. I also don't want to drive too far to run. Driving to run? Really?
I've neglected hitting the gym and doing yoga. I've also been pretty busy doing a number of other things. I hope to be very busy this summer, so it will be interesting to see how that impacts training.
In the end, I'm caught up in my independence.
On a dietary front, I'm really trying to be mindful of carbs. They make me feel sluggish, hungry, and generally icky. Now, I'm speaking mainly of the refined-sugar type. They also make me cracked-out craving them. This is new for me. I'm about 15 or so pounds from reaching my BMI norm. Here's hoping!
I'm desperately needing to get back in the water, if only to increase my endurance for kicking. Diving is great for developing all sorts of muscles, from your legs to your arms (for us Northwest divers at least, it's 50 lbs of gear!)
My long-slow run was slower than I hoped, but actually over all, pretty OK. I didn't stay as low in my heart rate range as I wanted, which was disappointing. I do have to contend with hills in my neighborhood, though, which makes it hard to keep my heart rate down without slowing quite a bit. I'm still going faster than 12 min/mi, but I am hoping to do under 10 min/mi, especially by late June. I'm finding that my interest in training is flagging quite a bit. I'm wanting a running buddy (not necessarily a group.) I don't want to feel pressured, I just want to have fun. I also don't want to drive too far to run. Driving to run? Really?
I've neglected hitting the gym and doing yoga. I've also been pretty busy doing a number of other things. I hope to be very busy this summer, so it will be interesting to see how that impacts training.
In the end, I'm caught up in my independence.
On a dietary front, I'm really trying to be mindful of carbs. They make me feel sluggish, hungry, and generally icky. Now, I'm speaking mainly of the refined-sugar type. They also make me cracked-out craving them. This is new for me. I'm about 15 or so pounds from reaching my BMI norm. Here's hoping!
Monday, April 19, 2010
Goal Oriented Rest Days
A friend of mine recently proclaimed his pride in my fitness accomplishments. I've gotten this a few times recently as I've been talking more and more about my training. I shrug it off - for one, I'm a bit self-conscious, and for two - my accomplishments are often a benefit of my neurosis.
A few years ago, my doctor told me that I was "goal oriented." She's a rare physician that actually takes time to talk and listen to me, and frankly, this was the first time I realized that my compulsive need to finish what I start, when I have a goal in mind, could work to my benefit. I was over a hundred pounds over weight at the time, and I had a specific goal in mind (it was not scale related, but health related). I joined Weight Watchers that weekend with the goal being to just try it, and not to expect any other results but to just add some accountability to my life.
My inability to give up on a goal has led me to lose almost 100 lbs through Weight Watchers over the past two years. I've had some bumps and setbacks, but my compulsion to do it right (track what I eat, make the right choices for the given day/week, not over-do it) has paid off.
Now I have a new goal - to run a distance that in my whole life, I never thought I'd do. Frankly, even running a 5K or a mile seemed crazy. My current weight is what it was at age 13 (and I'm still overweight.) I've never had this skill until now. I'm shooting for my goal - and frankly, I've been training too hard the past couple weeks.
I know this because I ache all the time. I was jumping up to running for over an hour before I got really comfortable with just running 30 minutes regularly. I was excited. I realized, "hey, I can do it! It didn't kill me!" But that's not a measure for success.
Despite the fact that I want to run today - and tomorrow, I'm taking a couple days off before I start up with my official Team in Training schedule. I'm considering taking a yoga-for-runners class. I know I've mentioned it before - but being still is just as important as running, and is probably harder for me to do.
So this is a reminder to myself - and to those out there that are like me - rest days are important, and are goal oriented. You can't train if you don't let your body recuperate. Your body will fail you.
A few years ago, my doctor told me that I was "goal oriented." She's a rare physician that actually takes time to talk and listen to me, and frankly, this was the first time I realized that my compulsive need to finish what I start, when I have a goal in mind, could work to my benefit. I was over a hundred pounds over weight at the time, and I had a specific goal in mind (it was not scale related, but health related). I joined Weight Watchers that weekend with the goal being to just try it, and not to expect any other results but to just add some accountability to my life.
My inability to give up on a goal has led me to lose almost 100 lbs through Weight Watchers over the past two years. I've had some bumps and setbacks, but my compulsion to do it right (track what I eat, make the right choices for the given day/week, not over-do it) has paid off.
Now I have a new goal - to run a distance that in my whole life, I never thought I'd do. Frankly, even running a 5K or a mile seemed crazy. My current weight is what it was at age 13 (and I'm still overweight.) I've never had this skill until now. I'm shooting for my goal - and frankly, I've been training too hard the past couple weeks.
I know this because I ache all the time. I was jumping up to running for over an hour before I got really comfortable with just running 30 minutes regularly. I was excited. I realized, "hey, I can do it! It didn't kill me!" But that's not a measure for success.
Despite the fact that I want to run today - and tomorrow, I'm taking a couple days off before I start up with my official Team in Training schedule. I'm considering taking a yoga-for-runners class. I know I've mentioned it before - but being still is just as important as running, and is probably harder for me to do.
So this is a reminder to myself - and to those out there that are like me - rest days are important, and are goal oriented. You can't train if you don't let your body recuperate. Your body will fail you.
Friday, April 9, 2010
Lazy Friday Before the Race
Tomorrow I am planning to get up early (for a Saturday) and do the Rock Riot Run 5K to benefit the Eastside Domestic Violence Program. It was an inexpensive 5K, and a way to keep me motivated on this journey, so I'm rather looking forward to it. My biggest concern is if the weather will hold out. The weather in Seattle the past couple days has been completely schizophrenic. Sunny skies one minute, hail and clouds the next. I can only hope I'll be properly prepared for my 3.1 miles.
In other news, I'm excited to write that I have officially put my name in the lottery to do the Nike Women's 1/2 Marathon in San Francisco this October. A friend of mine, Emily, recently completed the Lavaman triathlon and signed up for the lottery for the 1/2 marathon. Given she's been my workout buddy for 5 years (mostly in spirit due to her living in the Bay area), I felt like I absolutely had to join her. I'm very excited, and hope I get in. I hear there's a fireman that hands you your Tiffany finishers necklace!
Weight Watchers (the system I've used to get in shape the past two years) is holding their Walk-it Challenge the next two months. Their challenge is to walk a 5K by June 6. I will be running a 5K this weekend, and will be training for the LIVESTRONG Challenge later in June. There's a drawing for those of us who go to meetings to attend meetings during this time, and enter to win a trip to one of the prime walking cities in the US. I'm crossing my fingers on that one.
Sorry that it's more of a personal post today - I hadn't planned on anything, so you get things off the top of my head as filler! Enjoy! Wish me speed on my 5K tomorrow!
In other news, I'm excited to write that I have officially put my name in the lottery to do the Nike Women's 1/2 Marathon in San Francisco this October. A friend of mine, Emily, recently completed the Lavaman triathlon and signed up for the lottery for the 1/2 marathon. Given she's been my workout buddy for 5 years (mostly in spirit due to her living in the Bay area), I felt like I absolutely had to join her. I'm very excited, and hope I get in. I hear there's a fireman that hands you your Tiffany finishers necklace!
Weight Watchers (the system I've used to get in shape the past two years) is holding their Walk-it Challenge the next two months. Their challenge is to walk a 5K by June 6. I will be running a 5K this weekend, and will be training for the LIVESTRONG Challenge later in June. There's a drawing for those of us who go to meetings to attend meetings during this time, and enter to win a trip to one of the prime walking cities in the US. I'm crossing my fingers on that one.
Sorry that it's more of a personal post today - I hadn't planned on anything, so you get things off the top of my head as filler! Enjoy! Wish me speed on my 5K tomorrow!
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