Food · Weight Loss

Food Log: Wednesday April 6

Really happy with myself – I worked out at home today after work. Yes! I did the Walk Away the Pounds 4 Mile video for 60 minutes. I have to say I’m not getting as much of a workout from the videos as I used to. I realized I haven’t done my Gaiam Resistance band video in a long time – perhaps that’s what I need to pick up – to keep changing it up!

Wednesday, April 06, 2011

Morning
1  cup(s) fat-free skim milk
2
Oatmeal Breakfast
4
Subtotal 6
Midday
1  large banana(s)
0
1  serving(s) Commensal – sheperd’s pie
8
1  cup(s) grapes
0
1  small apple(s)
0
Subtotal 8
Evening
1 1/3 serving(s) Chicken Meatballs – Blue Menu
5
1  large banana(s)
0
1/2 cup(s) cooked brown rice
3
1  cup(s) cooked carrots
0
1  tsp olive oil
1
1  tsp regular butter
1
1  Tbsp dried bread crumbs
1
1  Tbsp unpacked brown sugar
1
1  fillet(s) cooked fillet of sole
4
Subtotal 16
Anytime
No entries for this meal time.  
Subtotal 0
Food PointsPlus values total used 30
Food PointsPlus values remaining 0
Exercise
60 min walking, brisk
5
Activity PointsPlus values earned 5
Notes
Water:12
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Weight Loss

Food Log: Wednesday March 23

Wednesday, March 23, 2011

Morning
1  cup(s) fat-free skim milk
2
Oatmeal Breakfast
4
Subtotal 6
Midday
1  large banana(s)
0
1  cup(s) cooked whole wheat pasta
4
Vegetable Pasta Sauce – Quick-added food
1
1  oz low-fat hard cheese
2
1  cup(s) grapes
0
Subtotal 7
Evening
1  serving(s) Chicken Meatballs – Blue Menu
4
1  serving(s) Cadbury Thins
3
1  medium whole wheat tortilla(s)
2
1/2 oz low-fat hard cheese
1
1  serving(s) Chicken Breast
2
3  oz avocado
4
1  small apple(s)
0
1  large banana(s)
0
Subtotal 16
Anytime
No entries for this meal time.  
Subtotal 0
Food PointsPlus values total used 29
Food PointsPlus values remaining 0
Exercise
60 min walking, brisk
5
Activity PointsPlus values earned 5
 
 
Notes
Water: 12

Three things I did well:
1. Ate my lunch instead of buying something
2. Exercised in the afternoon as was my plan (WATP – 4mile)
3. Ate a banana at night as a snack instead of making another tortilla sandwich

Weight Loss

Weigh-in Week 47: Ouch

Ouch is right. I am up 2.4lbs this week. Sigh. The worst part is that I know why and I didn’t do anything to change it. I’m now at 188lbs with a total lost of 63.6lbs.

This is my biggest gain since July 27th, 2010. I cannot let this continue. I don’t know why I’m losing my motivation but I can say that this past week my hunger seemed insatiable. I kept picking at foods and even bought a box of cookies – what was I thinking! I ate it, of course, but at least it was over 2 days, not in one sitting. At least it was a box of Pim’s, not a full size box of cookies. At least.

I worry that I’m starting to slip, that my resolve isn’t as high anymore. I’m getting compliments, which is wonderful, but also messes with my head a bit. I feel great, which is also wonderful, but makes me lazy, like I don’t have to try as hard anymore. That’s a load of bull.

BEING LAZY IS EASY. It’s what I know. I have to change what I know.

I know how good I feel when I’m eating better, when I’m drinking plenty of water, when I’m exercising more. I want to return to that state.

I don’t talk about the topics of the WW meetings, but I found this weeks’ to be very appropriately timed. It was about setbacks and moving forward. My favourite line was Feedback not Failure. And this is true – I have to take this week as FEEDBACK not that I am a failure. I have to learn from it and create a plan that will get me back on track. My leader challenged us to have our best week ever – I am up for that challenge! She also asked us to write down 3 things we do well each day. I’m going to do that here. The accountability really helps me I’ve learned. This week will be hard – I have a new challenge: I overate this week which has opened up my appetite. I have to get that under control and learn to recognize real hunger vs. fake hunger once again.

With that in mind here is why I gained weight this week:

  • I’ve been making excuses to not get in more activity besides just the gym – like my apartment is still disorganized from the move – I don’t have room to do the videos at home, or I’d rather just sleep-in, or just missing one session won’t hurt etc. etc. etc.
  • I’m making excuses that I’m too busy, too stressed out to work out or eat better.
  • I eat and don’t track it – little things like an extra piece of chocolate, or the 4 tortillas I inhaled last night because I was craving bread.
  • My portions are getting larger – I’m not measuring as much as I should be. All this under the guise of “I’m too busy, I’m sure this is xyz”
  • Not drinking enough water – not by a long shot. I’m barely getting in 4 glasses a day this past week.
  • I had sushi one night – but I went all out. Too much food for one person, but I didn’t care.
  • I ate tortillas as snacks left right and centre. Craving bread all week.
  • My hunger was bottomless – snacking, snacking, snacking – grabbing a few crackers at work here and there, some chocolate here and there. It all adds up and I wasn’t keeping track.

Here is what I commit to this week:

  • I will post my food log each day
  • I will post my activity each day
  • I will also post 3 things I did well each day
  • I will schedule my activity for the week and I am not allowed to miss one. I can re-schedule, but I MUST make it up.
  • I will drink 12 glasses of water each day

Here’s my activity schedule:

Tuesday: Run 4k & weight-training (arms)

Wednesday: WATP video in the afternoon – 1h15

Thursday: Run 4k & weight-training (legs)

Friday: WATP video in the morning – 1hr

Saturday: Run 4.5k

Sunday: REST

Monday: WATP video in the morning – 1h15

Have a good week everyone – and join the challenge: write down 3 things you did well each day 🙂

Exercise

Fab-u-less in February

The year seems to be going by so quickly! January is already over which means January’s WW forum challenge is now over too. It seems I have a bunch more new readers this month – HELLO!!! Don’t be shy and say hi!  So let me explain: on the WeightWatchers.ca forums I take part in a monthly challenges to help keep me motivated in my weight loss and in keeping up my activity.  Each month we come up with a snappy name (like January Jumpstart or Fab-u-less in February!) and everyone has a personal weight loss and activity goal for the month.

For January Jumpstart my goals were to lose 8lbs and do 1200 minutes of activity. Here’s the update: I didn’t quite make my weight loss goal – I only lost 6.4lbs. This was mostly due to my STS the first week of January. I did however, surpass (just barely) my activity goals by getting in 1235 minutes of activity! Yay! Here is my January Activity Spreadsheet. Click on it to see a larger image:

And now February is upon us and the new challenge, as I mentioned above, is called Fab-u-less in February! My goals are the same: lose 8lbs and do a minimum of 1200 minutes of activity. I am already down 2lbs from yesterday’s weigh-in and did 75 minutes last night at they gym 🙂

You can aways follow my challenge progress on my Challenges page as I only do a blog post update about it once a month. For those who haven’t poked around my blog you can also follow my losses (or gains) week by week on my Timeline page. 

Exercise · Weight Loss

I signed up for a 5K!

That’s it, I took the plunge and officially signed up for a 5K in April!  April 17th to be exact.  I’ve signed up for the Banque Scotia 21k & 5k here taking place at Parc Jean-Drapeau. They don’t have the 5k route up yet, but when it’s up I’ll post it here. So far I think I’m running it alone. I asked a few friends, but no one has joined me, although a friend is running the 21k. We’ll be there to support each other! I’m hoping I can convince a friend to join me, but if not that’s okay. I will run it regardless!

It’s12 weeks away.  I hope I can run the whole way without walking – that’s my goal. So far I can walk/run 5K 3K in about 30 mins. My last treadmill session I walked briskly for 5 mins and then alternated jogging (7.0mph km/h) for 60 seconds and walking (6.3mph km/h) 90 seconds. I mentioned before that I’m following the Couch to 5k program – which I am, but I’ve started at 35 mins instead of 20. I feel comfortable here so I’ll continue. I have one more session at 60/90 intervals. This coming Thursday I will bump it up to 90 seconds jogging and 120 seconds walking.

I’m only training on the treadmill twice a week for now. This is realistic for me and I don’t want to push myself with an unrealistic schdedule I can’t keep up. This is an increase from 2010 when I was going to the gym once a week (yay for small victories!). Here’s what my weekly workout schedule looks like:

Tuesday: GYM – Treadmill 35 mins; weight training (arms) 35-40mins

Wednesday: Rest or minimum 75 min walk  or Walk Away the Pounds Workout Video – either 3 or 4mile

Thursday: GYM – Treadmill 35 mins; weight training (legs) 35-40mins

Friday: Rest or Walk Away the Pounds Workout Video – either 3 or 4mile

Saturday: HOME: Walk Away the Pounds Workout Video – either 3 or 4mile

Sunday: HOME: Walk Away the Pounds Workout Video – either 3 or 4mile

Monday: Rest or Walk Away the Pounds Workout Video – either 3 or 4mile

I always make sure I have at least 2 rest days. Between Wednesday, Friday, and Monday this gives me flexibility with I need with my schedule. Because my work demands change easily from week to week this gives me the flexibility to still stay on track with my workouts, but still account for unexpected events.

I alternate between the 3 and 4 mile WATP videos depending on whether or not I want to workout with the flex band and work my arms. I try not to set a schedule for this so that I can keep my body guessing. I started the 4-mile this month. I also have a 5-mile workout video I hope to start in February.

Exercise

Uh-oh

I missed my Sunday morning video workout because I went out for breakfast with a friend, and this morning I chose to do work instead of working out (I am half self-employed so work at home a lot). This has made me feel tremendously guilty. I don’t think that’s a good thing.  I will be working until 9pm tonight and I thought I could walk home to get some activity in – except that it’s -22C (or -7.6F) here.  So, yeah, that’s not going to happen.

Ack. I don’t like this feeling guilty for not exercising thing. It’s not like I won’t workout this week – in fact I’m going tomorrow after I teach. 

Anyone else feel like this? Is this normal? Does it mean that exercising is becoming an integral part of my life or that I’m developing an unhealthy attitude to it?

Exercise · Weight Loss

January Jumpstart

I realized I hadn’t posted my activity spreadsheet from December so here it is. As usual click on it to see a larger image:

I got in a total of 1310 minutes of activity in December and surpassed my goals for the monthly challenge: Determined in December. I also surpassed my weight loss goal by losing 10.6lbs over the month (my goal was 8lbs). 

The January challenge has started on the forums as well. It’s called January Jumpstart. My goals for this month are not greater than before, they remain: 8lbs and 1200 minutes. I want to focus on maintaining my current level of weight loss and activity to allow my body to get used to it instead of constantly pushing it to a point where I can’t keep it up.

So far this month I’ve logged in 440 activity minutes! You can always check out my progress on my Challenges page.