View Full Version : March weight loss and fitness
The Storyteller
3-1-14, 3:23pm
I'm still plugging away at this so I thought I would go ahead and start another thread.
I have pretty much maintained my weight through the holidays, fluctuating between 173 and 177. So, I've been able to maintain my 50 pounds weight loss... so far. :)
But now, I'm coming up on the 1 year anniversary of my journey toward better health on April 24th, and have still not reached my goal of 165 pounds. I have been following doctors David Katz, Dean Ornish, Joel Fuhrman, Caldwell Esselton, and (just recently) Yoni Freedhoff on Twitter and/or Facebook. They frequently link to their respective web pages or newsletters or (in the case of Katz) to articles in various magazines. This not only keeps me informed about trends in nutrition and health, but gives me inspiration and ideas.
The latest I got from Dr. Freedhoff, and it is the one that is taking me to the next level. I read this article on food diaries (http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/have-two-minutes-use-them-this-way-to-double-your-weight-loss/article17001593/), which led me to the MyFitnessPal (http://www.myfitnesspal.com/) ap for my smart phone and I am hooked!
I assumed "counting calories" would be a boring chore, given how people complain about it. But as someone who tracked expenses for years (gotta get back to that!), it really wasn't that big of a leap to start tracking food consumption. Especially with this ap. I just tap on it, tap plus, search the database, add the food, and it puts in for my breakfast, lunch, dinner, or snack. That enters the calories for the food you ate, and keeps track of your nutrition in limited categories (carbs, protein, fat, vitamin c, iron, etc) that food supplied. At the end of the day, you tap Finish This Entry and bang, it figures it all up for you, then tells you how much you would lose or gain if you ate that way for 5 weeks.
To make things easier, it memorizes your meals and snacks, so if you happen to eat some of the same things often, you just click on that item in the memorized list.
Plus you can use the database to see the calories and nutrition of things you are THINKING of eating. This has stopped me (or encouraged me to go ahead) several times.
The process seems to have a lot of the same effect as tracking spending. "Do I REALLY want to use my limited calories for the day for this?" It makes eating more mindful. It also encourages exercising as it subtracts the calories used from your daily consumption total. I am exercising more because of it.
I entered my current weight and height, and my target weight. It told me how many calories I would need to consume in order to meet my target weight by April 24th. It comes out to 1530 calories a day. So far, I am averaging about 1350. Monday I weighed 175. This morning I weighed 171.
So how about you? Are you working on your weight loss and/or fitness? How is it going lately?
I've stopped worrying about my weight, and have dropped any anxiety regarding what I eat. It has made me more relaxed about food, and much nicer to be around. I've been meeting with a weekly Health at Every Size group (HAES), and learning that, for 93% of dieters, weight loss is not sustainable over the long haul, which has been my experience the three times I have lost and then re-gained weight. The biggest predictor of weight gain is dieting!
There's some pretty robust research that movement is the key to maintaining healthy systems regardless of weight. I've been focusing on walking, and keeping track of my blood pressure, lipids, fasting glucose, etc.; the standard measures of healthy systems. My food intake has changed very little. The biggest difference is that I enjoy it now. I eat more slowly, I don't feel guilty about having treats, and I have begun to notice both satiation sensations and hunger sensations. I eat what I want when I am hungry, and stop when I am full. I'm noticing when I eat emotionally, out of exhaustion, and when it is simple hunger. I'm practicing eating intuitively, which I think will take some time, as I've overridden those signals for years. I'm retraining myself, and am very happy to have found this research and practice. No more diets ever again for me.
My fitness routine is getting in between 6000-10,000 steps a day. I am meeting this as a regular part of my commute & work day. When spring comes, I will add in walking to the train instead of bussing, and bicycling on the weekends. April will be the year anniversary of my surgery, and it's been really gratifying coming back from a cancer diagnosis and treatment so well. Over time, I will add yoga back into my self-care. Hopefully I can garden this summer! Last summer was a bust because of my treatment. Life is amazing!
Two fascinatingly different approaches to the same goal. I am sure either one can work, depending on the person and how far along she is on the path. Both seem to involve becoming more 'mindful' of intake and outlay. I must lose 10-15 lbs too (else add blood pressure pills) but I know exactly where my issue is - one beer too many. Thanks for your insights and good health.
A friend has used the MyFitnessPal app very successfully, too. She's down 30 lbs.
Two fascinatingly different approaches to the same goal. I am sure either one can work, depending on the person and how far along she is on the path.... Thanks for your insights and good health.
My goal is not weight loss; in fact, I've stopped weighing myself. My goal is to keep my health indicators where they are, and to continue to feel strong and capable. Even though the last time I was weighed, I was one point into the "obesity" range, my doctors are all fine with my superb health indicators. My blood pressure is always low, lipids in great ranges, fasting glucose always in the middle of normal. This has been true for my whole adult life, and that of my Mom as well. At 86, she's been in the "obesity" range since her 50's, and has exactly zero chronic health problems. Same with her mom, and my normal weight father had his first heart attack at 58. These are anecdotal, and prove nothing, but demonstrate some of my genetic potential.
All the so-called "health" scare stories that are put forth by the weight loss industry are designed, IMO, to keep us paying for their dubious and sometimes dangerous products. How much would this industry that preys on our sense of self-worth and damages our bodies lose if we all were to simply pay attention to what our hunger cues are, eat when hungry, stop when full most of the time? We all overeat occasionally, thin people & fat people alike. Overeating is generally not the reason people gain weight, again, despite the scare stories. It is a complicated metabolic picture.
Being overweight and obese has never been causally linked to health problems, despite all the scare stories, the evidence is not there scientifically. Dieting, on the other hand, is causally linked to weight gain. I no longer believe in the value of the BMI, or of the definitions it creates. I am relying instead on my metabolic health, and on how I feel physically. I have been the weight loss route, with both dangerous approaches (Atkins) and sensible ones (weight watchers). I have lost 30+ pounds each time. And each time, slowly the weight plus another 10 came back. This is metabolic resistance. My body goes into starvation mode when I limit caloric intake, and it ratchets down, slowing my metabolism so that even at a restricted caloric intake, I stop losing weight. Then when I can no longer push through via "willpower" and return to normal eating, I gain weight. It is my ancient biology protecting me from famine.
Looking back with what I now know, I believe I damaged my metabolic system pretty seriously in college. After being sexually assaulted, I became depressed and "went on a diet", for which I got lots of kudos. I lost some weight, no wonder, as I essentially stopped eating for six weeks. It's one of two anorexic bouts I have been on in my life, both trauma related. I dropped down to model type weight, and at 18, suddenly got lots and lots of attention for it. Over the years, the weight came back, logically. I have had three such dramatic loss and gain episodes, the most recently was 10 years ago, when I dropped 30#. It has all come back, very slowly. Of course, I also lost weight last year when I had surgery, about 12#, and it came back within 6 months, with normal eating. The weight I am at is where I shall be for the rest of my life, unless I have another life threatening illness.
I love the wisdom of the HAES approach. It is evidenced based, and it works, not for weight loss, though some people experience that. It works to stabilize health, which is what I care about, not what size clothing I wear.
The Storyteller
3-2-14, 2:19am
Redfox I appreciate your comments. Sounds like you have found a system that works for you. Great that you are exercising and feeling fit.
For me, it was important I lose weight. I have heart disease, had a massive heart attack 10 years ago. Last year we began the process of moving back into the city because my health was continuing to deteriorate and I was unable to take care of the farm. I never told my loved ones, but I was basically getting my affairs in order preparing to die. That's how bad off I was.
Then I saw Joe Cross in Fat Sick and Nearly dead and was inspired. I juiced for a while but have switched gears. I merely changed my lifestyle. I don't consider myself on a diet, in spite of my recent calory counting. Have read every book and watched every video I could get my hands on. As the pounds dropped, my health and well being improved. Lost 50+ and very much intend to keep it that way. I've seen the statistics and plan to be part of that 7%. Actually thinking about making a sign that 93% fail to keep off weight after losing it, put it on my mirror for motivation. :)
I was very physically fit in the Marines and was a decent runner for never having been a competitive runner. I have missed it. I haven't run in years, much less run a mile. Tonight I ran a mile and a half. Not bad for a 61 year old guy running on 3/4 of a heart. It felt absolutely great!
I picked up a couple of bags of dog food at Sams tonight. As I was carrying that 55 pound bag on my shoulder into the garage, it struck me that was what I once carried around all the time. Really hit me.
Today was a very good day. Finished the day at not quite 1200 calories.
ETA
Back on the farm and doing just fine. :)
ApatheticNoMore
3-2-14, 6:20am
I hear you redfox. I don't even weight anything really, but that doesn't stop one from being completely and utterly neurotic about weight and eating and all that :) (or there would be no anorexics)
So whenever I even start thinking about dieting (not fasting, that's different, I do that to give my body a chance to repair, that's the only good reason) I remind myself what a complete dead-end it is. Depriving my body of nutrients long term, not even able to cook because who knows exactly how much x was thrown into a soup when counting calories etc. (and I think I need the "security blanket" of being able to use food for emotions which strict diets don't allow. If I know I have that I actually don't use food for emotions very often). I guess my "conscious eating" is just slowing down when eating. Well it's an ideal, very hard to implement in a hectic life but I do sometimes. I can't say my family experiences no problems from weight (and the females have been obese). It tends to lead to knee arthritis and high blood pressure - although they do tend to be very long lived despite this, but quality of life isn't so great with knee problems. But meh, I don't need to worry about that.
I dont care what I end up weighing but am losing some for my knees and hips. When it was starting to limit my ability to walk, do stairs, etc., I knew it really was time to strengthen and get the health in control.
I have lost 38 pounds now and truly can say it has made my life much much better and I am now pretty pain free. But it was change in eating habits, much better food and a good set of low impact classes.
My score on the health assessment from my insurer is 92 out of 100 even packing the still extra weight. So I am really now doing it to keep the knees working right.
The Storyteller
3-2-14, 2:46pm
I have lost 38 pounds now and truly can say it has made my life much much better and I am now pretty pain free. But it was change in eating habits, much better food and a good set of low impact classes.
I think this is great, Sweetana. It really is about lifestyle change and developing new habits. For me it was mostly about eating the right foods, cutting out sodas and all (well, most) preprocessed foods, and learning more about why we eat the way we do. It has been a very revealing education. When people see me and ask how I lost so much weight, it is difficult for me to explain. I say I mostly just started eating right, being careful about portion size when it comes to calorie dense foods, eating mostly vegetables and some fruits, eating less meat, cut out cheese and bread (which was really no big deal for me), etc. and I started losing weight. Difficult to put that into a quick blurb.
Starting out well this morning. Breakfast of two eggs, oatmeal in almond milk, a banana and a small glass of orange juice. Getting ready to make what has come to be one of my favorite meals... a huge green salad with a half can of tuna topped with canola oil based Italian dressing. Along with a glass of tea.
Ice storm today. Too dangerous to drive so no cardio exercise.
The Storyteller
3-3-14, 4:05pm
Yesterday was a pretty good day. I was holding a little over 1200 calories by evening, so I figured I could do with a few "empty" calories and had a glass of wine at dinner and a Bud during the Oscars. That took me right to 1529 calories, 1 calorie under my daily goal. According to MyFitnessPal, I should weigh a little over 166 in five weeks.
Today I grabbed a small Braum's burger for lunch, just for fun. That cost me 475 calories. Quality of calories are important to me, but every now and then it is good to loosen up a bit just so I feel like it is okay. I know it isn't a popular position on this board, but based on my own reading, when it comes gaining or losing weight, calories ARE calories. A calorie is a unit of energy. That physics concept doesn't change, whether the calories are from oranges, broccoli, or pizza. If I consume a hundred calories and burn 200, I'm running a deficit and will lose weight. If it's the other way around, and I burn 100 but consume 200, my body will store that extra hundred in fat. At least, that is my belief. So far, my personal anecdotal experience bears that out. :) Even if they eat a high sugar junk food diet like this guy (http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/) or a high fat junk food diet like Tom Naughton did for his movie Fat Head (http://www.fathead-movie.com/), people can lose weight as long as they restrict their calorie intake below what they use.
So, as long as I keep my total calories under my target for the day of 1530, I should be on target for mid 160s by April some time, my current goal. I don't reckon a single burger is going to hurt if I'm careful with the rest of my day. I have 730 left in my allowance, so that shouldn't be too hard.
Stopped at the Y today on my way to work and ran a mile. This one was easier than the one before, so I'm making progress.
Hope others of you who are working toward a healthier lifestyle are making progress!
I am home with a tenacious cold, and missing my daily walking like mad! My back and knees hurt because I am not getting enough movement. Gotta go up and down the stairs in between coughing fits... It's amazing to me how critical daily movement is to my mental well being, and to my pain levels.
...I know it isn't a popular position on this board, but based on my own reading, when it comes gaining or losing weight, calories ARE calories. ...
I've mentioned Sam Feltham of Smash the Fat, a slim, muscular young man who has subjected his body to a number of 5000-calorie diets and recorded the results. http://www.huffingtonpost.co.uk/sam-feltham/weight-loss-advice-5000-calorie-carb-challenge_b_3931307.html http://www.fathead-movie.com/index.php/2013/10/17/sam-felthams-second-overeating-experiment/ So far, the results have all been different. I think calories are, at best, a rough measure of energy availability.
Calories are calories in a lab. Once in the human body, they do & go what & where ones' metabolism says, to simplify it. If one has been starving, as much as is possible, those calories get stored, even if that means slowing the metabolism down a lot. If one has lots of muscle mass and is moving, those calories get converted to energy quickly. If one has a metabolic or any one of many illnesses or disorders, those calories get allocated differently.
Dieting, even very modest dieting, sends the metabolism into what's called metabolic resistance. Because we're ancient biologically it makes sense that if we limit our readily available energy source (food) in order to delve into our stored energy source (body fat), our bodies sense scarcity and double down on saving. A good metaphor for financial management!
Since diets fail 93% of the time over the long haul, I think they are a waste of time, and potentially damaging, given the possibility of resetting ones metabolism to ongoing starvation/storage mode, and the resultant weight gain no matter what. I would never accept a medical treatment with only a 7% possible success rate.
For me, it's not about popularity, it's about science. If someone want to diet, that is their choice. I want to challenge the myths that thinness equals health, and that dieting is a way to achieve sustainable weight loss. There's a lot to read at the Health At Every Size page, and the research of Dr. Linda Bacon (yes, many jokes there) and her academic peers is pretty darn compelling. Also, the Association for Size Diversity and Health has some interesting resources, especially for health educators.
Storyteller, I wish you well in your health recovery work. My dad had a heart attack at 58, the age I am now. It really impacted his life, and though he is amazingly still alive at 86, he's totally disabled. He was a smoker, and the "normal" weight one of my two parents. My Mom, who has been in the obesity range for 30 years, has no chronic health problems. Weight is just not the demon it's been made out to be. Exercise seems to be the most important, as those who exercise and move regularly and are "overweight" have solid health indices. I'm glad you survived your heat attack!
onlinemoniker
3-3-14, 6:46pm
Storyteller: Good choice with the high carb vegan thing. It will work for you. Even if you don't get to the weight you dream of being, your health will be dramatically impacted.
I switched to vegan from SAD 11 years ago. I was 2 bells when I started and then dropped over 70lbs effortlessly.
In the past 2 years or so, I have gained about 10ish pounds back but I don't know for sure as I haven't weighed myself in over 5 years. I just know I was a 6 and now I'm STUFFING myself into an 8. So depressing.
I also exercise a lot. I have run but mostly I just hike 1-2 hours every single day. I also eat pretty well. Not much sweets or chips or junk. And no soft drinks. 99% of everything I eat I make myself. So I really don't have a lot of room left to change.
So I've been struggling with this weight gain and I want to get back to what I used to wear as I have this entire wardrobe that's languishing.
Recently I decided to be truthful with myself and I have accepted that the big problem is that I simply eat TOO MUCH FOOD. It isn't what I'm eating, it's how much.
I decided I'm going to eat my dinner at around 7-8 (a result of eating breakfast about 4 hours after I wake up--can't stand to eat earlier) and then, instead of eating another 400 or so calories right before I go to bed, I'm going to take a glass of chocolate soy milk to bed with me as the last thing I eat. If I net a 200 calorie reduction in total for the day, within 6 months I should be able to lose this weight that I've gained in the past few years.
But I need to get into the long-term mindset. I am going to Ireland in 6 weeks. I'm just going to focus on making and getting used to this change in my eating by the time I leave for my trip and not even think about whether or not I'm losing weight. Also, as a vegan I have to take a big stash of food when I travel. I am not going to eat ANY sweets until I leave so that when I'm on the trip I really enjoy them.
So that's my plan. Hopefully, substituting the mini-meal @ 11P in the evening for a glass of soymilk will be enough to do what I need to have done by the end of summer. This is getting frustrating but I have to look LONG TERM. I have been toying with one thing after another every week for 2 years. I need to choose something I can stick with and devote a sizable amount of time to making it work instead of abandoning this plan in a week and a half. So frustrating.
It is possible that your metabolic system is attempting to build back the cushion you lost. I cannot find the study I read recently, though I'll make another effort to find it, as it said that one must sustain a weight loss for 10 years in order to re-set your metabolic baseline. That is a damn long time to white knuckle through constrained eating.
I have found intuitive eating to be very rewarding, and unlike my fears, I am not eating too much or binging on any foods. I may or may not drop weight; Some do and some do not. I have definitely dropped my obsessing over food, and enjoy it much more.
What if you tried to just drop your anxiety, and simply pay attention to your hunger & satiety cues, eating and moving in ways that make you feel best?
Gardenarian
3-3-14, 6:59pm
Well, I have become a real lazypants since I had foot surgery!
I developed some bad habits during that 6 weeks in bed, and I'm still limping enough to make walking more irritating than invigorating.
Can't do yoga yet. I wish I had an exercise bike - or even better, access to a warm swimming pool!
I've been eating poorly too - canned soup and toast for dinner, that sort of thing. Not taking the time to cook fresh food.
I think I'll find a food and exercise diary page that I can printout and start get myself back on track.
In case anyone is looking for a food and fitness printable, here's one from WebMD (http://www.webmd.com/diet/printable/food-fitness-journal).
Abstract about diets & obesity.
http://www.ncbi.nlm.nih.gov/pubmed?uid=17469900&cmd=showdetailview&indexed=google (http://www.ncbi.nlm.nih.gov/pubmed?uid=17469900&cmd=showdetailview&indexed=google)
Women’s Health Initiative (WHI) Dietary Modification Trial.
http://junkfoodscience.blogspot.com/2007/10/junkfood-science-exclusive-big-one.html
Many interesting research links summed up by the blogger.
http://lovelivegrow.com/2012/05/these-are-the-fat-faqs
Great posts....it is good to hear the different ideas about weight loss and health.
My main goal is health and fitness but for me that also means getting to a good weight.
In the last year I have been going to TOPS=Take Off Pounds Sensibly and the focus is
on good weight loss and not going over board as in losing more then you should for your body.
As they are a not for profit they don't gain by keeping coming back.
I am at 165 down from 178 last year...I would like to loss another 20 lbs.
As much for health as feeling good about myself. Even this loss has got me off GERD pills and
lower my blood pressure medication. And, with doing exercise for core strength and flexibly the
many aches and pains I was having caused by degenerative Back has been helped.
My goal is to lose 10 lbs by the end of March.
The Storyteller
3-4-14, 9:32am
Calories are calories in a lab. Once in the human body, they do & go what & where ones' metabolism says, to simplify it.
That pretty much jives with my reading, as well. That is why I say if I burn more calories than I consume, I will lose weight. The key word is "burn", which very much depends on my metabolism, as I understand it. We all burn energy (calories) at different rates, and differently depending on our circumstances.
For instance, I was reading in JAMA just yesterday about the fact that eventually, as weight is gained, the same number of calories don't necessarily cause one to continue to gain weight, because it takes more energy to carry around or sustain 300 pounds than it does 150. So, eventually weight gain plateaus, or at least slows down. Same in reverse. It took more calories for me to sustain 225 pounds than it does 175, so while I lost weight quickly at first, I have slowed way way down, even though I am eating around the same number of calories.
But still, it is about the calories I burn vs the calories I consume. That unit of energy doesn't change just because it is about my body and how it uses that energy. When I exercise vigorously, my calorie use goes up and weight loss improves.
So, yes, that makes perfect sense to me.
The Storyteller
3-4-14, 9:53am
Recently I decided to be truthful with myself and I have accepted that the big problem is that I simply eat TOO MUCH FOOD. It isn't what I'm eating, it's how much.
That is a problem for many of us folks in the west. We eat way more than we think we do, including those of us who are health conscious. I'm reading a fascinating book right now, Mindless Eating (http://www.goodreads.com/book/show/129731.Mindless_Eating), Brian Wansink. In it he talks about all the physical things that make us overeat, like using plates and bowls that are too large, keeping high calorie foods too convenient and low calorie inconvenient, and lots of other cool stuff. The center he runs has done all sorts of interesting experiments with different size bowls and such. And there are little tricks to our environment we can use to eat less and more healthily. I'll do a book report later when I am finished. I'm just loving it.
So, yes, I'm convinced most of us eat way more than we think we do, or at least, consume more calories than we realize. That is one reason why I started my food diary with MyFitnessPal, to be more mindful of what I am putting in my mouth. It is just one more piece to the healthy lifestyle puzzle.
And in full disclosure, I'm not yet a vegan. That still may happen some day, for ethical and health reasons, and I don't really consume many animal products (very little I didn't produce myself on my farm), but I'm not there yet. Needless to say, I have great respect for those who have chosen that path.
Best of luck on your journey!
The Storyteller
3-4-14, 10:01am
I think I'll find a food and exercise diary page that I can printout and start get myself back on track.
In case anyone is looking for a food and fitness printable, here's one from WebMD (http://www.webmd.com/diet/printable/food-fitness-journal).
That's an awesome link. It looks very much like the layout for MyFitnessPal (http://www.myfitnesspal.com/). If you have a smart phone, you might want to try the app. Or do the web version and use your printed out food diary to keep track during the day until you have a chance to enter your data later. You can track both your food and your exercise in it.
Hope the recovery goes well and you get back on your feet soon.
I choose my food for its nutritional value, not its calorie count. Foods with the highest nutrient value tend to have lower calorie counts anyway. However, there are other factors at play than straight nutrients and calories.
I've just read a fascinating study that shows that simply cooking sweet potatoes doubles their glycemic index, which means that their ability to raise blood sugar, and their potential to accelerate fat deposition, doubles! In the same paper (Allen et al, 2012), the authors note that boiling a white potato raises its glycemic index, but if you then mash that potato -without adding anything at all to it! just smash up that potato all on its lonesome ownsome! - its glycemic index soars. Richard Wrangham explains this rather nicely: it costs our bodies energy to extract nutrients from food. The number of calories available from the food remain constant. Anything we do to the food before eating it that reduces the costs of digestion INCREASES the number of calories available to our bodies. http://blogs.discovermagazine.com/crux/2011/12/08/why-calorie-counts-are-wrong-cooked-food-provides-a-lot-more-energy/#.UxXv94WwW24
Let's say a raw potato has 100 calories and it would cost my body 50 calories to digest it, because raw starch is hard to digest. I get 50 calories out of the potato. That's my profit!
I boil that potato in its skin. That saves me 30 calories of energy that it would have cost my body, so now it costs me 20 calories and my profit is 80 calories.
I peel and mash that potato. Now it costs me 10 calories to digest it. I get 90 calories out of the potato.
While all these figures are imaginary, the scientific principle holds sound.
Then personal biochemistry comes into it. If I'm descended from a population group that ate a traditional diet high in starch, I could have 15 copies of the salivary amylase 1 gene. My body will be better at digesting that potato than that of a person with only 6 copies of the gene.
Like all living things, humans have high variability. Farmers have long used terms like "good doer" or "hard feeder" to describe their stock, and to select breeders. A flock of sheep of the same origin, grazing the same fields at the same time, doesn't all do equally well. A few will fatten rapidly or produce very heavy fleeces while their near kin may remain scrawny or hardly be worth shearing.
It's never as simple as, "Eat this and you will be slender and radiantly healthy!"
BUT I think there are some simple principles that will benefit everybody. Buy single-ingredient foods. Cook from scratch. Buy organic fruit and veg, scrub, don't peel. The peel is rich in minerals and reduces the glycemic index. Avoid industrial seed oils. Buy small-batch, cold-pressed oils that can turn rancid, use them quickly. Get your animal source foods from pasture. Eat high-starch foods like tubers and grains with caution - identify your personal carbohydrate number. This is really variable! some people can manage less than 100g carbohydrate per day, others need 400g or more. I think people with low carb tolerance are probably fat-adapted and do better getting their calories from fat.
It's never as simple as, "Eat this and you will be slender and radiantly healthy!"
That's because body size and morphology do not equal health. The sooner we can dispatch with this myth of 'slender and radiantly healthy', the better off we'll all be.
That's because body size and morphology do not equal health. The sooner we can dispatch with this myth of 'slender and radiantly healthy', the better off we'll all be.
I couldn't agree more! equating slender with healthy is a major mistake. It's a cultural construct. In the past, a certain amount of padding was considered both healthy and beautiful, both in men and in women. Skinny girls were pitied! Look at Jane Austen's Northanger Abbey, where Catherine is praised for her improved plumpness making her more attractive...even The Medical Establishment liked plump people....
IIRC, the healthiest people studied have a BMI in the overweight range. But BMI is generally useless for anything but harassing people.
I agree that eating nutrient-dense food is key--that's one reason I'm not a fan of Weight Watchers. Since its inception as a low-carb diet, it's morphed with conventional wisdom to promote a lot of questionable, low fat, low-nutrition foods on the premise that they're low-calorie.
Gardenarian
3-4-14, 5:15pm
I'm finding using the Food/Fitness diary really helpful.
I've always been one of those people who want to get an 'A' on everything. Seeing what I do and eat on paper - great motivator!
As for how much to eat - I've read that the only way to really extend life is to eat very few calories (assuming you don't get hit by a truck or something.)
The Storyteller
3-5-14, 4:02pm
Weighed in at 170 pounds this morning, so that is one pound down for the week and another toward my goal.
Yesterday consumed 1503 calories, closest I've come to my daily goal and most for a day since I began using MyFitnessPal. I do get concerned about the inexact nature of this calorie counting, since I only actually measure a few high calorie foods, like oils, legumes, and potatoes, so I've developed the habit of over-estimating the calorie content of the foods I eat. So, yesterday was most likely less than 1500 calories. This keeps me from cheating the other direction, since that cheats nobody but myself.
Onward and upward!
Er... downward, hopefully. :)
Hey Storyteller,
You said that what you're doing, "It makes eating more mindful."
I think this is the key to any weight loss program. Good for you for finding something that works. I'll look into this one.
Started a fitness class a week ago. Today I cancelled and asked for my money back. This is the FIRST fitness class I have ever taken and according to the intro it was to be a basic low impact introductory class. The gal who ran it did not explain the terms she was using (I had no idea what she was talking about.. ie stacking ????), did not tell what the exercises were supposed to help (ie arms,etc) and when I asked she said "quads"... wth is that? So she called me a few hours after I cancelled and I told her why. She stated some of the people had been in the class for 25 years and she just took over last year. I informed her the first few classes she should explain the terms she uses. I don't know... do instructors usually tell what the exercises help?
I just went on line to the library site and ordered basic dvds. I know there are utubes as well. Also, got fitness for dummies. Maybe it is me??? Although I just started a water fitness class that I love. hmmm Maybe I expect too much.
No Frugal one, you do not expect too much. I prefer videos as I am too lazy to drive the 30 minutes to a gym. I've taken Yoga from the county recreation council and it was helpful, explained and good for beginners. I guess it does depend on the group attending. I am slow and old, but like to try somethng new. But, I need instruction. Videos help a lot! I'm sure you'll be able to find one or thwo that you like enough to buy.
Weighed in at 170 pounds this morning, so that is one pound down for the week and another toward my goal.
Yesterday consumed 1503 calories, closest I've come to my daily goal and most for a day since I began using MyFitnessPal. I do get concerned about the inexact nature of this calorie counting, since I only actually measure a few high calorie foods, like oils, legumes, and potatoes, so I've developed the habit of over-estimating the calorie content of the foods I eat. So, yesterday was most likely less than 1500 calories. This keeps me from cheating the other direction, since that cheats nobody but myself.
Onward and upward!
Er... downward, hopefully. :)
Good job, it takes a lot of dedication and will power to obtain your goal. I have put on some pounds myself this winter, Ive taken to many vacations and eating out way to much without care to what I was eating. I'm 56 and 6' tall and I know I feel better when I weigh 190-195. That's about a low as I go these days, I'm up to 210 now, but I'm back home and will start working on that now.
I usually start with just cutting out the sweets, I do have a sweet tooth.
rodeosweetheart
3-7-14, 12:38pm
I signed up for the My Fitness Pal on your recc, Storyteller. I also started journaling yesterday, after buying a scale day before yesterday.
I know some people argue against a scale, like Weight Watchers, saying let them do weigh in, but my thin friend weighs herself everyday and takes care of it at 5 pounds above where she wants to be.
My problem seems to be that I cannot see the weight on me--am genuinely shocked when I get on the scale after six months or a year, and now have gotten really weird about it.
So starting yesterday, a new leaf.
72 pounds to go.
Trying to walk to volunteering 20 mins each way one day a week, doing some stretches each day, and some balance
games on my wii fit and am doing more housework. Not sure how much the houseworks helps but, at least I am not
sitting so much. Anyway it sure won't hurt the house...lol
The Storyteller
3-10-14, 2:50pm
Thanks for the support, y'all. :)
Last week was a good week. According to MyFitnessPal, I came in under my goal of 1510 calories per day, for a total of 1,100 under for the week. Exercised all but one day, minimum 20 minutes a day, walking and/or running. Danna, any activity counts for a more active lifestyle. Rodeosweetheart, let me know how the app works for you. Good luck with that sweet tooth, dmc! :)
Feeling great today!
Thinking about getting one of those fitness trackers like FitBit that can talk directly to MFP via my smartphone. Want one that keeps as much data as possible, like heart rate, steps, etc.
Storyteller, I am quite impressed with your continuing progress. You keep finding ways to keep motivated. You inspire me. Thank you!
The Storyteller
3-11-14, 9:36am
Thanks, nswef! I use books and articles to keep me motivated. I tended to immerse myself in something I want to jump start and get motivated about. I did the same with personal finance and sustainable farming. It helps there are cool techniques, apps and gadgets out there to continue to get excited about. :)
I missfigured my caloric intake for last week. Seems MyFitnessPal compiles Monday through Sunday, and I took my snapshot on Saturday. Which means I still had Sunday to go. I actually went 635 calories OVER my weekly goal, almost 100 calories per day.
NOT GOOD!
But I weighed in this morning at 169, so the downward trend continues. And that IS good. :)
The Storyteller
3-13-14, 1:41pm
Walking daily now. They are doing construction (with lots of suspect smells) at the Y right next to the gym where I normally walk. Last week I felt horrible for several hours after, but then when I did my walk outside on my farm this weekend, I was fine. So, I've decided whatever they are doing, it is poisoning me, so I've taken to walking at the mall. They have a track around the inside perimeter (not officially a track, but it works that way all the same) that is quite useful. People use it for that all the time. I feel much better afterward. I miss the Y but think I will wait out the construction.
Monday I walked and thought I was moving at a really good clip. Then a young mall delivery man pushing a huge cart of boxes passed me with ease. Maybe I wasn't moving so fast after all! But it motivated me to speed up. :)
Fit into some slacks with a 34" waist this morning for the first time in ages. That was pretty cool. That was tight enough I was able to see I still have some flab around the belly I can afford to lose, so I'm not quite home free.
Also tipped the scales at 168, three from my ultimate goal!
Keepin' on...
as of March 11.2014 down from 165 to 164...going down.....yeah~
The Storyteller
3-14-14, 1:39pm
as of March 11.2014 down from 165 to 164...going down.....yeah~
http://www.i2clipart.com/cliparts/e/e/c/6/clipart-two-thumbs-up-happy-smiley-emoticon-256x256-eec6.png
rodeosweetheart
3-15-14, 4:13am
http://www.i2clipart.com/cliparts/e/e/c/6/clipart-two-thumbs-up-happy-smiley-emoticon-256x256-eec6.png
Congratulations!!! You are very inspiring.:)
((Starting NTL= 72/ have lost= 6/ to go= 66))
The Storyteller
3-25-14, 3:33pm
Thanks RS... if you are talking to me. It was danna who is making that progress. But congrats on your progress, too! :)
But I'm doing okay, too. Weighed in at 166.6 pounds this morning. That means I am just 1.6 pounds to go to my ultimate goal of 165 by April 24, so I have a month to do it. That means I went from 223 to 165 for a total of 68 pounds in 12 months. The first 30 or 40 were easy, but this last 10 has been a bear!
My cardiologist would like for me to get to 160, which I may very well do, but 165 was my goal, because that was my top fighting weight as a Marine Corps boxer in the mid 70s. Silly, I know, because I know I'm not nearly the man I was then, but still a goal just for the sake of a goal. I'll be a middleweight again! I "made the weight", as they say in boxing. Just a little mental thing to keep me going. Once that I have attained that goal, I plan to switch to strength training for 3 of the 5 days a week I exercise. I didn't want to before because I didn't want my fat loss to be confused by muscle gain. Now if I stay trim but gain weight, I'm okay with it because I will attribute it to muscle.
Also when I hit my goal weight I'm going to slowly inch my caloric intake up to close to 2,000 per day, to see what the optimal intake is for me in my 60s. I know the statistics on the propensity of those who lose a lot of weight to gain it back, so I want to be very careful about it.
And I haven't missed a day of logging in my food diary on MyFitnessPal for 32 days! It is really making me more mindful of my eating. I think I will continue with it even after I have completed my goal and found the ideal calorie level. It reminds me a lot of tracking my spending, only easier. One thing I learned from it... we really do consume more calories a day than we realize.
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