Motivation
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A big shout out to my girls from the "Lose 10 lbs by date, 2008" post. ( : Since starting that post, I am down almost 18 lbs.
People asked about a new post. Here it is!
Weekly Friday weigh-ins?
Motivating friends?
Friendly challenges to get moving, eat and drink right, and be conscious of all we do?
This is the place for you!
All old friends --JOIN ME!!!! --- new friends always welcome!
Actually, I hope that this post can bring people in from all my different cc groups....that way when we all meet one day, it will be like one huge reunion show! ( :
TODAY WEIGHT: 166
GOAL WEIGHT for next payday (7-20): 160
my idea of a romantic one? just J, figuring out clues/rhymes I've written to lead him to little gifts.
Actually. I am going to cut and paste what I have so far. Any suggestions are welcome!
1) the bbq grill "I would walk over hot coals for you...." -- 3 foot rubs certificate
2) the wilderness trail where we used to run -- "chasing the dream" -- $20 GNC gift certificate
3) Arma? "Our first house, it was so fine. I am so lucky that you are mine. Turn this on and use it well. This is it -- ready to travel?" dvd player
4) his parents -- "Once a week, without fail, we journey here to nosh. You are my Idol and you I love, oh gosh!" $15 movie gift certificate
5)the blue house -- "Once upon a house, all now torn to ****. I love you most and always will! You are my bestest gift!" Home Depot $40
6) NPC (he used to work tech support for Pizza Hut when we met, right next to the blue house where we lived together first) -- "I order you up, hot and spicy. Hope you like me. Did I turn it on? " a new nightie.... massage oil or something?
7) the bowling alley -- the new bowling shoes
8) Mall Deli -- lunch gift certificate $20
Go to Joplin (or maybe even just our little town next door). Pack his clothes for him/me. Book a hotel, a lane at the alley, and dinner reservations. Find out what movies are playing then. End with mini-golf, a new activity to mark the new year and trying something unknown!
Thank-you for your previous comments on our old thread and I like the new title! I am noticing even more a sense of vulnerability and also a weird feeling at this low weight. I want to get back up to at least 93 pounds I have decided. I am 89.8 today.
I have gotten a bit irritated by some comments lately from people, asking me if I have been ill?! That's what really scared me I guess. The past few weeks I have been eating more, but have found myself addicted to exercise now. I am doing 2 hours of cardio dance a day, and usually 30 minutes of brisk walking. As well as lifting my 3 and 5 pound weights. My arms are looking great, ( well maybe a little too thin, but sculpted ) and I have never seen such a flat tummy in years! I do love that! And I have hip bones now too!
I am so full of energy, and have so many interests now. I'm just a much happier person, as a thin person. :) I went into a clothing store to try on new sizes in jeans, and they gave me size 1 petite, ( they didn't have size 0 ) and they were actually a little loose. And I really didn't want to pay $ 100.00 for a pair of jeans anyway!
Then another salesperson came out to assist the first one, and they took me over to the girls sizes! I was absolutely shocked when I slipped on a size 12 girls, and they fit me! And only $ 24.99 for the same brand name $ 100.00 pair I tried on in petite women sizes! I was absolutely thrilled and purchased them. I can't believe I fit into girls sizes now. I have lost 32 pounds since January 1st, but would like to gain five pounds back, because my butt is looking a little too flat I think. :( I can sure save some money if I can stay in girls size jeans, and I like that idea.
The sales girls sure had a giggle when I fit into those sizes too. They said I was tiny, but they didn't think I looked sickly...............but they did say I should definitely not lose anymore weight, and even a few pounds gained would be a good idea. I agree with them. So anyway that's what has been going on with me the past few weeks. You girls are all doing so great, and I love the new name for this thread too! I will continue to pop in once in a while, hopefully as I regain some of my weight! Have a good week everyone.
Rachel
(Edited and revised from previous post on old thread. )
Original Post by olivia77:
hhmmm.... a typical scavenger hunt is a bunch of kids on 2 or more teams sent out with a list of funny, random items that you have to beg or borrow from where ever you can get them. First one back with all the stuff wins!
my idea of a romantic one? just J, figuring out clues/rhymes I've written to lead him to little gifts.
Actually. I am going to cut and paste what I have so far. Any suggestions are welcome!
1) the bbq grill "I would walk over hot coals for you...." -- 3 foot rubs certificate
2) the wilderness trail where we used to run -- "chasing the dream" -- $20 GNC gift certificate
3) Arma? "Our first house, it was so fine. I am so lucky that you are mine. Turn this on and use it well. This is it -- ready to travel?" dvd player
4) his parents -- "Once a week, without fail, we journey here to nosh. You are my Idol and you I love, oh gosh!" $15 movie gift certificate
5)the blue house -- "Once upon a house, all now torn to ****. I love you most and always will! You are my bestest gift!" Home Depot $40
6) NPC (he used to work tech support for Pizza Hut when we met, right next to the blue house where we lived together first) -- "I order you up, hot and spicy. Hope you like me. Did I turn it on? " a new nightie.... massage oil or something?
7) the bowling alley -- the new bowling shoes
8) Mall Deli -- lunch gift certificate $20
Go to Joplin (or maybe even just our little town next door). Pack his clothes for him/me. Book a hotel, a lane at the alley, and dinner reservations. Find out what movies are playing then. End with mini-golf, a new activity to mark the new year and trying something unknown!
J is pretty lucke he has such a romantic partner... so many things thought of and prepared... hope he deserves it:)
at thins moment i have no idea for the plan but will give it a try
hey ladies
Olivia - J is a lucky man
Ka - congrats on your loss
Jess - way to go on the wogging
Zena and Gypsie - I'm feeling the same. Starting again today
TTOM and sodium bumped me back to the 160's(161.5) I'm hoping it will fall off just as easy as it came. Other than that I'm feeling good.
Have a happy day ladies
Hi all,
Busy week with visiting relatives. I weighed on friday but did not post....133.4 up a bit.
Went rafting on Wednesday and had a blast; I was sore around my whole core. I would love to simulate that with exercise....paddling a raft. I did a crunch then rowed with a weight but it is not quite the same. I live by rivers and mountains and do not take advantage of that fact. Maybe I can get my husband to go hiking next weekend!!
Congrats to the losers and let's hang in there plateau-ers, we will all be losers next week!!!!!
HEY all!! Big news!! Zena is wrecked with cramps YAY!!!! finally...and close to 155 now whew!!!! dangit that mother nature...aunt flo whatever
AND YES J is a very lucky man!!! Hugs to Olivia!!!
Hi IMMOM!
Well I gotta get back to the couch --fetal position.........:D
197, ie same as yesterday... so i was not dreaming when i saw that number:) yay!
I seen them once in August 2007, again in November 2007, and now July 2008 all for only 1 day : ( Based on this trend I shouldn't see the 160s again until October, which sucks.
I've been doing everything right... Wogged 2.5 miles in the blazing heat yesterday afternoon, sweating my butt off literally. I feel like I am getting thinner after this past week and a half of wogging, yet my scale read 171.6 <--- wtf??? Seriously that's a gain of almost 3 pounds since Sunday... I don't get it, why can't I just get to the 160s and continue moving down, instead of hitting it and shooting right back up??? I gotta get over it and keep on moving.
So after my really long day of work 6 AM to 8 PM - off to the beautiful park with my mp3 player and I will wog 4 miles, hopefully, the humidity and hotness won't be as intense by 8:15, but we'll see, no matter what I will be there. Second day in a row I have packed all my wogging clothes...
Sorry girls I am just feeling a little bummed today....
Zena - woohoo for cramps (I suppose haha)
Ka - congrats on seeing that number 2 days in a row, no need to be pinched your not dreaming! Way to go girl!!!
Immom - TOM is evil, as well as very discouraging, of course you'll be right back down as soon as he packs his bags and leaves... OF course I don't mind you friending me! Thanks for being my newest friend!
Olivia - I know that if I was a man and J - I would totally be one lucky guy... But instead I am a girl but still J (sorta) and still one lucky girl to have a great friend like you!!!
Happy Tuesday Girls!!!!
you WILL get to the 160s gal!
SHooting for the elusive 165 for this Friday -- 167.8 today.
Maybe I need a new scale... Or just need to lose weight...haha! Either one that will get me to the 160s would be my bestest friend right now
I'm thinking of throwing my scale in the garbage. It drives me crazy. But I guess if I didn't have it I'd still go crazy wanting to weigh myself. Anyway the 3lbs plus an extra .5 is magiccally gone this morning. I think I should stay away form the scale.
Gotta feed my kids have a great day ladies!
stick with it -- rock on!
--
jess =P we're gonna make it out of the 160's too, so just keep going with me, girl!
Screaming from a far - Wait up Olivia, take me with you to the 160s, you can't leave your friend behind, can you?
Original Post by olivia77:
It keeps going down..... New scales are so much nicer than possessed ones that change WHILE you stand on them.......
SHooting for the elusive 165 for this Friday -- 167.8 today.
*imagining self at 165*
Oh yeah ...o h ye aaaa hhhh!! 155.6 whew
IBUPROFEN is my friend......
Gonna get on that bike here in a few.... ROCK ON...Hugs to all of you!
(OK so I am still up about a pound but.........down 12 from the weight at work Sunday night.. and I can actually see that I have bones in my hands and feet!!)
you go girl!
I found this post and thought the information was helpful (it is lengthy)--
Hi! I had nearly 100 lbs to lose, and have been losing very slowly, so I decided to see a Nutritionist for advice. I've averaged 1 lb. a week or less ever since the 2nd month here, doing all I'm supposed to do- including heavy weights and walking, etc.
This is a laboriously copied hand-out that was given to me by this professional Nutritionist/Dietitian/RN as an aid to help me lose better with my slow loss rate. She was very happy with my current loss-rate, as very healthy and likely to be more successful over time, as it caused me to learn new habits for a longer period of time vs. a fast loss that might not teach me how to maintain or sustain my losses. Her experience was that slow was more lasting, which is what I want! However, she understood my desire to try to lose a healthy 2 lbs. a week if I could, while I still have about 65 lbs. to go. I understand slowing down as I lose... but not so soon, lol!!!
This is copied word-for-word from her, not me, so please don't take offense at her strong feelings! I seriously wanted help, and paid for it as a sacrifice at this time for my resources, and I wanted to share the advice I received with anyone else who is frustrated like I was. I added a few thoughts, and marked them with (*...) so it is clear, I hope, that it is me at those points.
I may have a slow metabolism and/or a low-acting thyroid, she agreed, but understood that I couldn't afford testing at this time. As long as I am still losing, she said I'm fine. Also, as my metabolism is probably slow-as proven by over 6 months of low loss rates- I'm not burning as many calories as the burn rate tools here say for me, so my true deficit is guess-work. She wants me to get a heart rate monitor to help me with this. As long as I'm not losing over 2 lbs. a week and eating 1200 calories or more daily, I won't be in danger of starvation mode- which was a major reason for my visiting her. That really troubled me- and hindered me from increasing the cardio she has now said I should increase. As CC has taught me so much already, cardio was the only real change she could tell me to make! Now I can, without fearing a over-sized deficit or starvation mode, as long as I am sensible, of course!!!
CC got GOOD GRADES!!!!
I don't know if this will fit in the text allowance, yet, so I'll see what happens when I try to post it!!!
Here is the 4 pages, 3 hours of typing, labor-of-love!
Burn Fat Faster!
ONE or TWO meals a day is a disaster. If you haven't been eating at least three times a day, you are causing serious damage to your metabolism.
True, calories count. But the amazing thing about eating frequently is that IT MAKES YOU BURN MORE CALORIES! Five or six meals a day accelerates your body's natural rate of burning.
If skipping meals is the cardinal sin of fat burning and muscle building nutrition, then skipping breakfast is a capital crime suited for the death penalty! And yet "everybody" is doing it! When I analyze nutrition programs for my clients, one of the most common errors I see is skipping breakfast or eating it late, around 10:00 a.m. or even later. "I don't have time" is usually the excuse justifying this unforgivable blunder. ( She's REALLY TOUGH on this, isn't she!!!) Let's take a close look at the devastating impact this lack of planning and discipline has on your fat loss efforts:
If you're still not convinced yet that eating six times a day is worth the effort, then this ought to hammer the point home for you: Here are the seven reasons why frequent meals of the proper quantity and quality will turn your body into a turbo-charged fat burning machine!
- Frequent eating speeds up your metabolism due to the thermic effect of food.
- Frequent meals prevent binges and control cravings.
- Frequent meals help maintain high energy levels by regulating blood sugar and insulin levels.
- Frequent meals are ANABOLIC: They help promote muscle growth by regulating insulin levels and providing a steady flow of amino acids into muscle cells. (*This may be why she said I could grow muscle, and encouraged me to maintain my heavy weight lifting efforts!, though I'm in a calorie deficit- but, I do believe it can't be much muscle growth?)
- Frequent meals are ANTI-CATABOLIC: they help promote muscle growth by preventing muscle breakdown (you stay in positive nitrogen balance).
- Frequent eating promotes better utilization of nutrients.
- Eating smaller meals more frequently reduces fat storage through portion control.
* whew! I'm NOT a typist, lol! *
The perfect meal size
Ok, so now you know all the reasons why you must never skip meals and why you must eat small meals every three hours. The next question is, "What is the definition of a small meal?" Well, if you've done your calorie calculations already then this is very easy to figure out.
On average, the optimal intake to lose fat is about 2400-2500 calories per day for men and 1500-1600 for women. (* I was recommended 1200 here at CC and by the Nutritionist, as I am 45 and small framed, usually sedentary, so she said adjust these figures to 1200 calories for me, and agreed with my 1350 +/- on my gym days. Adjust as you need to for your own calorie level.) Naturally if you are a serious athlete or bodybuilder with high activity levels, these calories will be higher. To get your ideal calorie intake per meal is easy; simply divide your total daily calories by the number of meals you are aiming for (preferably five or six).
Men:
Average optimal caloric intake for fat loss=2400
Desired number of meals=5 or 6
Target calorie intake per meal=400 to 800 calories per meal
Women:
Average optimal caloric intake for fat loss=1500
Desired number of meals=5
Target caloric intake per meal=300 calories per meal
(* She loved my mid-morning Fiber One cereal mixed with 7 raw 'chunked' almonds and a Tbsp. of dried fruit for about the ideal 150 calories snack. With my 1200 calorie level, 150 for a snack is what she recommended for me.)
As you can see, these are fairly small meals. Now let's take a look at the calorie contents of some sample meals you might encounter while eating out:
- Big Mac and large fries=980 calories
- Denny's Grand Slam Breakfast=1100 calories
- Porterhouse steak, steak-house size portion (one pound)=1150 calories
- Spaghetti with tomato sauce, restaurant serving a93 1/2 cups)=850 calories
- Medium movie theater popcorn with butter=1100 (*Wow!)
- Chinese/Kung Pau chicken with rice (1 order)=1620 calories (*Wow!!!)
The problem is obvious: Most people are over-eating, big-time! (And these examples aren't even including drinks or desserts.) An average restaurant meal, whether we're talking steak, breakfast, Italian, Chinese, or fast food, can easily top 1000 calories. An average sized meal for fat loss is 300 calories for women and 400 calories for men, based on five or six meals per day, respectively. Even if you have a large frame and you're highly active, the upper end of the calorie range for fat loss is usually around 400 for women and 550 for men. Your objective is to never, ever eat huge meals- not even on a "cheat day." It's permissible to enjoy cheat foods occasionally in small amounts, but NEVER binge or stuff yourself-EVER! Always spread out those calories! (* Wanna eat the whole cake??? I guess you need to freeze it and take at least a week/month/year? One small piece at a time...lol!!! She's SERIOUS!!!)
>>> Taper your calories: Make breakfast your largest meal and dinner your smallest.
Although these "average" caloric amounts were divided evenly in each meal, there's one small adjustment that can increase your fat loss even further; it's called "calorie tapering." There's an old saying, "Eat breakfast like a King, lunch like a Prince and dinner like a pauper." This arrangement of meals from largest to smallest is wise advice. The typical eating pattern of the average American is; no breakfast or skimpy breakfast like a bagel or doughnut, then a big lunch, usually fast food or cafeteria food, concluding with a huge dinner and a late night snack. (* ouch!)
>>> Start eating early in the day and eat your last meal at least two or three hours before bedtime.
Ideally, you should begin eating early (6:00 a.m. to 7:00 a.m. or earlier), so you can fit in five or six meals and your last meal falls two to three hours prior to going to sleep. If you sleep in and miss your first meal, or wait until late morning or early afternoon to start eating, you're leaving a gaping hole between meals. This gap can be 16-20 hours long if you haven't eaten since six or seven the night before. This sends you into starvation mode and causes an incredibly catabolic (muscle-wasting) state. Yes, this means you must become a morning person if you're not one already. (* pitiful wail!!! I'm a 'Night-owl!!!') Brian Tracy, one of the world's leading experts on personal achievement said, "In my studies of successful people over the years, I have never found any highly successful person who was a late riser." Get up early and start eating early! (* snif! )
So, with our slight adjustment for a smaller evening meal and a larger first meal, our sample day might look like this:
Men/2400 calories/six meals:
- Meal 1: 500
- Meal 2: 400
- Meal 3: 400
- Meal 4: 400
- Meal 5: 400
- Meal 6: 300
Women/1500 calories/5 meals:
- Meal 1: 375
- Meal 2: 300
- Meal 3: 300
- Meal 4: 300
- Meal 5: 225
* Me/1200 calories/5-6 meals:
- Meal 1: 300
- Meal 2: 150
- Meal 3: 300
- Meal 4: 150
- Meal 5: 300 or split into a meal and a snack=300
- Meal 6: 150 for gym days, protein shake
>>>Maintain a consistent eating pattern seven days a week
Consistency is the hallmark of all people who successfully lose body fat and keep it off. Because most people work on a regular schedule Monday through ?Friday, it's often easier to follow the meal frequency guidelines on the weekdays. On weekends, it's tempting to sleep in, miss meals or fall off your regular schedule.
>>> How snacking fits into the fat loss-eating plan
Most people's snacks of choice are refined carbohydrates and fatty foods such as crackers, cookies, candy, muffins, potato chips and pretzels. This is largely because "carbo snacks" are so readily available (it's not like you can grab a chicken breast or Salmon steak at the checkout counter of a convenience store!) Eating "carb snacks" by themselves is not a good idea. On the fat loss-eating plan, usually you won't want snacks because you'll be eating meals so often that hunger and cravings between meals will be a thing of the past. If you make healthy choices and stay within your calorie limits, snacks are perfectly acceptable if you want them. Some of the best snacks include fruit, raw vegetables (carrots, celery, cauliflower, etc.), nuts and seeds (in small quantities) non-fat or low-fat cottage cheese and non-fat or low-fat sugar free yogurt.
>>> Transition gradually into five or six meals a day if you find frequent eating difficult.
If you find it too difficult to eat five or six meals a day right from the start, you may need to use a transitional period. If you've only been eating two or three times a day, there's a simple way to get started on the habit of frequent eating: Continue to eat your three full meals per day, properly combined with a lean protein and a complex carbohydrate. Then simply add two or three snacks; one in between each full meal.
Transitional menu plans
Men/2400 calories/six meals
- Meal 1: 575 (breakfast)
- Meal 2: 225 (snack)
- Meal 3: 500 (lunch)
- Meal 4: 450 (mid aftern. meal)
- Meal 5: 425 (dinner)
- Meal 6: 225 (evening snack)
Women/1500 calories/5 meals
- Meal 1: 400 (breakfast)
- Meal 2: 175 (mid morning snack)
- Meal 3: 400 (lunch)
- Meal 4: 175 (mid aftern. snack)
- Meal 5: 350 (dinner)
(* adjust to your own calorie level!)
A "snack" such as a piece of fruit, is only 60-110 calories, and does not by itself constitute a full meal by the standards of this program(it's not a full "meal" without protein). However, it does get you into the habit of eating frequently, and that would be a start. (Snacks such as non-fat cottage cheese or non-fat yourt with a scoop of protein powder would provide more calories and a solid serving of protein). As you get accustomed to eating more often, you can progress to four full meals and finally to the more effective habit of eating five or six meals, each containing a lean protein and a complex carbohydrate.
FAT BURNING AND FITNESS TIPS
- Increase aerobic activity (cardio) for at least 30-45 minutes, 5-7 days a week! Increase your intensity in spurts during your work-out for even more fat burning powder.
- Watch less T.V. and do less of other hobbies that require you to sit on your behind, especially if you have a desk job. (* Lol!!! Typing this has taken me over 2 hours now!)
- Use metabolism-stimulating exercise such as weight training exercises that utilize large muscle groups like the back and legs. High rep compound leg exercises (squats, lunges, leg presses, etc.) are particularly effective for this purpose.
- Restrict refined carbohydrates (i.e. white bread, white rice, sugar, chips, cookies, cake, etc.), and eat more whole grain products. (i.e. whole grain bread, brown rice, oatmeal, barley, whole wheat pasta, and other whole grain products. Kashi makes good whole grain cereals, granola bars, and other whole grain products).
- Be consistent and persistent. You must be very consistent and diligent in eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. Going on and off diet and exercise programs will never work for you to achieve your goals. Make it become a part of your lifestyle. Even if it takes you longer to lose weight than others, stick with it. Remember, patience is a virtue that you must cultivate!
I hope this helps!!! I'm working for a Happy, Healthy New Year!!! Wooo Hooo!!! Love CC!!!!
Sincerely, 2beittybitty
Edited: Tried to fix goofs and spelling, lol!
Edited Feb 05 2008 11:55 by nycgirlReason: 12/30/07: Stickied. 2/5/08: Unstickied
