Sunday, November 9, 2014

The Rhythm Of Weight Loss

I have a million topics and ideas to write about along with the pulls of school, being a mom, a wife and taking care of my body (my #1 priority). Right now my boys are out of the house with my husband and I'm taking a study break. I'm working on a research paper about Juicing. I haven't decided what direction I'm going to go with on the topic but the subject is very interesting!

As of today I weigh 188.2 lbs and I'm 5' 2" :-( On the upside I'm doing something about it and I've lost 5 lbs this past month. :-) 

Non food based reward! - pedicure
A pedicure instead of a food reward for losing 5 lbs
Statistics show that the majority of people who lose weight gain it back. I feel like the poster child for that statement and I want to beat the statistics. I'm learning a lot of strategies in my course work when it comes to weight loss maintenance success. One thing I've realized is that weight loss doesn't ever have a finish line. It takes a lot of hard work to lose the pounds and just as much work keeping the pounds off. 

Lately my biggest struggle has been balancing my calorie intake with my calorie burn. No matter what my body needs a calorie deficit in order to lose weight. To lose 1 lb in a week I have to have a deficit of 3,500 calories in a week. My current calorie target level for eating to lose 2 lbs per
Polar HR Monitor Watch - Track Calories Burned!
Love my Polar HR Watch! A must have to keep
track of how many calories I burn in my workouts!
week is set to 1,231 calories per day. When I exercise I can eat more than 1,231 calories but I don't consume all of the extra calories I burn. To eat every calorie burned during my workout doesn't speed up my weight loss efforts. For example if I eat 1,200 calories in a day and burn 350 calories that same day I may eat an extra 150 - 200 calories to compensate for the calories I burned during exercise (1,350 - 1,400). If I'm really hungry or don't feel satiated I'll consume all of the extra calories burned. 

Braggberry Dressing!
A Great New Dressing I love!
Braggberry Dressing!

The tricky part about counting calories is making sure I get the right amount of carbohydrates, fats, proteins. I've found for example if I don't eat enough fat I don't feel satiated and I feel hungry. The same goes for protein. Protein takes a long time for the stomach to break down hence feeling fuller longer however if I don't have a little bit of fat I don't feel satiated even though I'm full. On the subject of bulk it's all about veggies and fruit (Fiber)! Balancing out food groups and discovering what works for my body can be difficult. I've found as a rule that if I stick to whole foods and avoid processed foods I feel full and satisfied. 

For tracking my calories I've been using the Lose It AP. I've also been participating in DeitBet.com to help keep me focused in the right direction. I survived Halloween and allowed myself some of my sons candy on Halloween. After Halloween I made sure the candy was put away and out of sight. Out of sight = out of mind!

Thanksgiving is coming up and we are going out to dinner so no left overs :-) I may purchase some rotisserie turkey breast at the grocery store if I feel the need for left over turkey. 

My current workout routine has been ramping up slowly over the many weeks/months. On the weeks I don't increase my workout time I increase my workout intensity. 

My current workout routine looks like this:

Sunday = Day Off
Monday = Zumba 
Tuesday = Weights and 30 min Slow Run/Walk
Wednesday = Zumba
Thursday = Weights and 30 min Slow Run/Walk
Friday = Spin, Strength/conditioning class 
Saturday = Circuit Training

My goal is to get another day of run/walking to make it 3x a week. My goal is to run a 5k in the Spring with one of my sons. 

Think about what works for you. For me it seems to be an ever changing process as life happens and things get thrown into the mix!


PS Since my back surgery in June I haven't had any back issues or problems! I'm continuing to do lots of core strengthening exercises and strengthening my back muscles :-)

2 comments:

  1. Sonya. It is so hard to not give up when I hit a speed bump. I hate the roller coaster I seem to always be on. I need to find a balance between exercise and diet. You are an inspiration. Thanks for posting.

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    Replies
    1. Thank you Beth! I too hate weight loss roller coasters! Finding that balance can be hard but it's so rewarding when you get there! I too have hit speed bumps and all too easily fall into dispair and I'll dive into a pint of Ben and Jerry's :-/ Don't give up on yourself. When you find your groove/success you will look back and see that it was worth it to hit the speed bumps.

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