Friday, February 16, 2007
what wagon?
ach.
thursday 2.15.07
weight = goal +10.5
what i ate:
breakfast: yogurt with honey & almonds, coffee with skim milk & splenda
snack: big coffee, many many cookies (bake sale at work! aaahh!!)
lunch: palak paneer, diet dr pepper
snack: huge rice kirspie treat
dinner: 2 glasses of wine, 2 handfuls of almonds
so i fell off the wagon there for a while, after being out of town, and then at a 3-day retreat, and then being subjected to the bake sale (i'm a victim!). and not going to the gym for an entire week.
but i am ready to get back on. going to florida in a few days and i'd like to be able to wear a swimsuit without too much shame. shall i starve for the next few days? no, that's not wise. though i'd like to turn my attention to my favorite crash diet, the victoria principal bikini diet... more on that later. for now... how about a nice big glass of delicious delicious water?
thursday 2.15.07
weight = goal +10.5
what i ate:
breakfast: yogurt with honey & almonds, coffee with skim milk & splenda
snack: big coffee, many many cookies (bake sale at work! aaahh!!)
lunch: palak paneer, diet dr pepper
snack: huge rice kirspie treat
dinner: 2 glasses of wine, 2 handfuls of almonds
so i fell off the wagon there for a while, after being out of town, and then at a 3-day retreat, and then being subjected to the bake sale (i'm a victim!). and not going to the gym for an entire week.
but i am ready to get back on. going to florida in a few days and i'd like to be able to wear a swimsuit without too much shame. shall i starve for the next few days? no, that's not wise. though i'd like to turn my attention to my favorite crash diet, the victoria principal bikini diet... more on that later. for now... how about a nice big glass of delicious delicious water?
Monday, February 12, 2007
after the weekend
Thursday, February 08, 2007
bmi
let's chat about the good old body mass index.
body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.
BMI categories:
underweight = <18.5
normal weight = 18.5-24.9
overweight = 25-29.9
obese = 30 or greater
calculate yours here.
i fall into the normal weight range. but not as low in the range as i would like.
i don't want to seem like i am obsessing about this. i am just interested in it, and desirous of making some changes.
in case you were wondering.
body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.
BMI categories:
underweight = <18.5
normal weight = 18.5-24.9
overweight = 25-29.9
obese = 30 or greater
calculate yours here.
i fall into the normal weight range. but not as low in the range as i would like.
i don't want to seem like i am obsessing about this. i am just interested in it, and desirous of making some changes.
in case you were wondering.
and again
2.7.07
weight = goal + 8.5
breakfast: yogurt with honey & almonds, coffee with splenda & skim milk
snack: big coffee with splenda & creamer, apple
lunch: egg salad sandwich on whole wheat with lettuce, tomato & cheese, apple, coffee with splenda & skim milk, and an apple
snack: coke zero
dinner: lean cuisine frozen deep dish spinach & mushroom pizza. 1 chocolate covered cherry. 3 pinches of oats.
not so bad overall. i tried to eat more than usual at lunch and less at dinner... which meant i was starving when i went to bed. i think also i am going to try to not eat after 8pm.
also i didn't go to the gym, since the aforementioned egg salad sandwich wasn't sitting so well.
anyway i am kind of bummed that the scale hasn't really moved at all since i started this, but slow and steady wins the race, right?
weight = goal + 8.5
breakfast: yogurt with honey & almonds, coffee with splenda & skim milk
snack: big coffee with splenda & creamer, apple
lunch: egg salad sandwich on whole wheat with lettuce, tomato & cheese, apple, coffee with splenda & skim milk, and an apple
snack: coke zero
dinner: lean cuisine frozen deep dish spinach & mushroom pizza. 1 chocolate covered cherry. 3 pinches of oats.
not so bad overall. i tried to eat more than usual at lunch and less at dinner... which meant i was starving when i went to bed. i think also i am going to try to not eat after 8pm.
also i didn't go to the gym, since the aforementioned egg salad sandwich wasn't sitting so well.
anyway i am kind of bummed that the scale hasn't really moved at all since i started this, but slow and steady wins the race, right?
Wednesday, February 07, 2007
hmmm
2.06.07
weight = goal + 9
breakfast: yogurt with almonds & honey, espresso with splenda
snack: big coffee with splenda and creamer
lunch: palak paneer with rice, diet dr. pepper
snack: apple
dinner: shrimp risotto, 2 glasses of wine
let's try the calorie counting thing...
yogurt = 80, almonds = 40, honey = 60, espresso = none probably
coffee with creamer = 30
palak paneer = 240
apple = 60
shrimp risotto = (gotta think about this one...) 660, wine = 240
total for the day: 1410
which is reasonable, but the problem is that over half of this is in the evening, after consuming which i just sat on my couch all night. hmmm... maybe i should be eating a larger lunch and a smaller dinner. i'll try that today.
i also went to the gym and rode the bike 10 miles, and ran 1 mile.
wine is a lot of calories. i should remember that. delicious, and makes the evening more pleasant, but not so good for you.
weight = goal + 9
breakfast: yogurt with almonds & honey, espresso with splenda
snack: big coffee with splenda and creamer
lunch: palak paneer with rice, diet dr. pepper
snack: apple
dinner: shrimp risotto, 2 glasses of wine
let's try the calorie counting thing...
yogurt = 80, almonds = 40, honey = 60, espresso = none probably
coffee with creamer = 30
palak paneer = 240
apple = 60
shrimp risotto = (gotta think about this one...) 660, wine = 240
total for the day: 1410
which is reasonable, but the problem is that over half of this is in the evening, after consuming which i just sat on my couch all night. hmmm... maybe i should be eating a larger lunch and a smaller dinner. i'll try that today.
i also went to the gym and rode the bike 10 miles, and ran 1 mile.
wine is a lot of calories. i should remember that. delicious, and makes the evening more pleasant, but not so good for you.
Tuesday, February 06, 2007
suggestions?
i find that immediately after eating lunch (especially) and dinner, i really really really want something sweet. conditioned response, probably.
and i don't really WANT to eat dessert after every meal.
so how do i overcome the cravings? i can grit my teeth and wait it out, or give in, or....? are there other options? any thoughts?
and i don't really WANT to eat dessert after every meal.
so how do i overcome the cravings? i can grit my teeth and wait it out, or give in, or....? are there other options? any thoughts?
caloric requirements
how much do i really need to eat? let's ask the experts!
The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula for men or women..
Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required
Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs
Where:
W = weight in Kgs
H = Height in cms
Age = Years
The above equation calculates calorie needs for the BMR, you still need to work out calorie requirements for the day including any activities. Multiply your BMR by an activity factor which more closely suits your lifestyle:
Sedentary - none or very little exercise = BMR X 1.2
Light activity for average of 2 days/week = BMR X 1.375
Moderate activity level exercising 4 days/week = BMR X 1.5
High activity levels exercise & sports more than 6 days/week = BMR X 1.7
Higher activity levels = up to 2 x BMR
ok. let's give it a shot...
saara's current bmr = 665 + (9.6 x 70) + (1.8 x 179) - (4.7 x 30) = 1518 x 1.5 for moderate activity = 2277.
um, that seems like a LOT.
i think i will stick with the 1518! which seems like a lot, in and of itself.
what if i try with my goal weight factored in...
bmr = 665 + (9.6 x 65) + (1.8 x 179) - (4.7 x 30) = 1470
so this means i need to eat 1470 calories to maintain my goal weight.
that seems reasonable.
so should i start counting calories? i have never been very good at that. it seems like a lot of work. but maybe i should try it for a few days, just to get an idea of where i stand. hmm. i'll think about it.
(just for fun- let's pretend i'm a MAN! current bmr = 66 + (13.7 x 70) + (5 x 179) - (6.8 x 30) = 1716. no fair!)
The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula for men or women..
Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required
Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs
Where:
W = weight in Kgs
H = Height in cms
Age = Years
The above equation calculates calorie needs for the BMR, you still need to work out calorie requirements for the day including any activities. Multiply your BMR by an activity factor which more closely suits your lifestyle:
Sedentary - none or very little exercise = BMR X 1.2
Light activity for average of 2 days/week = BMR X 1.375
Moderate activity level exercising 4 days/week = BMR X 1.5
High activity levels exercise & sports more than 6 days/week = BMR X 1.7
Higher activity levels = up to 2 x BMR
ok. let's give it a shot...
saara's current bmr = 665 + (9.6 x 70) + (1.8 x 179) - (4.7 x 30) = 1518 x 1.5 for moderate activity = 2277.
um, that seems like a LOT.
i think i will stick with the 1518! which seems like a lot, in and of itself.
what if i try with my goal weight factored in...
bmr = 665 + (9.6 x 65) + (1.8 x 179) - (4.7 x 30) = 1470
so this means i need to eat 1470 calories to maintain my goal weight.
that seems reasonable.
so should i start counting calories? i have never been very good at that. it seems like a lot of work. but maybe i should try it for a few days, just to get an idea of where i stand. hmm. i'll think about it.
(just for fun- let's pretend i'm a MAN! current bmr = 66 + (13.7 x 70) + (5 x 179) - (6.8 x 30) = 1716. no fair!)
better
yesterday went very well!
2.5.07
weight = goal + 8.5
breakfast: yogurt with honey & almonds, espresso with splenda
snack: big coffee with splenda & creamer
lunch: palak paneer with rice, diet dr. pepper
snack: apple
dinner: 1 slice of spinach pizza, an apple and a bit of lingonberry jam
also went to the gym and ran about 2 miles on the treadmill.
what i learned: i can resist the cake in the fridge. focusing on why i am doing this makes it easier to do it. working out takes the edge off of my appetite. also i love palak paneer so much, i really could eat it every single day and never get sick of it. so tasty!!
but did i really lose 3 pounds in one day? how is that possible? do you see why this whole thing is so frustrating? but i'll take it- better to lose than to gain!
2.5.07
weight = goal + 8.5
breakfast: yogurt with honey & almonds, espresso with splenda
snack: big coffee with splenda & creamer
lunch: palak paneer with rice, diet dr. pepper
snack: apple
dinner: 1 slice of spinach pizza, an apple and a bit of lingonberry jam
also went to the gym and ran about 2 miles on the treadmill.
what i learned: i can resist the cake in the fridge. focusing on why i am doing this makes it easier to do it. working out takes the edge off of my appetite. also i love palak paneer so much, i really could eat it every single day and never get sick of it. so tasty!!
but did i really lose 3 pounds in one day? how is that possible? do you see why this whole thing is so frustrating? but i'll take it- better to lose than to gain!
Monday, February 05, 2007
after the weekend
spent the weekend with an old friend, and subsisted mainly on cake, beer, and pizza. give or take some wine and cheese.
so, it was fun, but not, shall we say, restrained.
anyway.
weekend ending 2.4.07
weight= goal + 11.5
not surprising, this time.
ok, so i am feeling determined today. i really do want to lose weight. but why, you ask, why??
which brings me to my next point. theoretically it is helpful to list the reasons why you want to lose weight. so that later, when you are faced with the inevitable baked good, you can have reinforcements at the ready.
so. i want to lose weight:
for my health. i want to live a long time and i want to be healthy for as long as possible. not diabetes or heart disease or knee-replacement surgery any of those obesity-related irritations for me. also, i have quite high cholesterol. being thinner and making better food choices (no meat - check, no full-fat dairy... oops) will help with that. i'd like to avoid going on a statin for as long as possible.
to look good. i can't deny it. i want to have a hot body. i want people to think i am attractive. i want to have enviable calves. i want to look good in a bikini. and i want to keep looking good in it for a long time.
for my clothes. i want my clothes to hang nicely off of me instead of clinging to me all co-dependently. i want these particular trousers to fit loosely, not snugly.
for my career. thin people get promoted faster and make more money than fat people. i'm not making this up.
for my (eventual) children. i want to be a good role model of healthy eating, active lifestyle, etc. i don't want them to learn sloth or gluttony or non-self-control from me.
is that enough reasons? that's all i can think of for now.
anyway i'm off to have my morning big coffee. followed by a delicious delicious glass of water.
so, it was fun, but not, shall we say, restrained.
anyway.
weekend ending 2.4.07
weight= goal + 11.5
not surprising, this time.
ok, so i am feeling determined today. i really do want to lose weight. but why, you ask, why??
which brings me to my next point. theoretically it is helpful to list the reasons why you want to lose weight. so that later, when you are faced with the inevitable baked good, you can have reinforcements at the ready.
so. i want to lose weight:
for my health. i want to live a long time and i want to be healthy for as long as possible. not diabetes or heart disease or knee-replacement surgery any of those obesity-related irritations for me. also, i have quite high cholesterol. being thinner and making better food choices (no meat - check, no full-fat dairy... oops) will help with that. i'd like to avoid going on a statin for as long as possible.
to look good. i can't deny it. i want to have a hot body. i want people to think i am attractive. i want to have enviable calves. i want to look good in a bikini. and i want to keep looking good in it for a long time.
for my clothes. i want my clothes to hang nicely off of me instead of clinging to me all co-dependently. i want these particular trousers to fit loosely, not snugly.
for my career. thin people get promoted faster and make more money than fat people. i'm not making this up.
for my (eventual) children. i want to be a good role model of healthy eating, active lifestyle, etc. i don't want them to learn sloth or gluttony or non-self-control from me.
is that enough reasons? that's all i can think of for now.
anyway i'm off to have my morning big coffee. followed by a delicious delicious glass of water.
Friday, February 02, 2007
:o(
thursday 2.1.07
weight = goal +11
breakfast: yogurt with honey & almonds, coffee with splenda & skim milk
snack: big coffee with splenda & creamer
lunch: palak paneer with rice, diet dr. pepper
snack: apple
dinner: lean cuisine roasted veggie pizza
dessert: smart pop kettle corn popcorn. 1/2 recipe of streusel topping. ice cream
aaaaahhhh!!! how is it that i have a great day at work, doing well, being strong and smart and resisting all forms of temptation... and then i get home and eat like that?? so frustrating!!
hope the weekend is better... not bloody likely!!
weight = goal +11
breakfast: yogurt with honey & almonds, coffee with splenda & skim milk
snack: big coffee with splenda & creamer
lunch: palak paneer with rice, diet dr. pepper
snack: apple
dinner: lean cuisine roasted veggie pizza
dessert: smart pop kettle corn popcorn. 1/2 recipe of streusel topping. ice cream
aaaaahhhh!!! how is it that i have a great day at work, doing well, being strong and smart and resisting all forms of temptation... and then i get home and eat like that?? so frustrating!!
hope the weekend is better... not bloody likely!!
Thursday, February 01, 2007
better day
had a much better day yesterday:
wednesday 1.31.07
weight: goal + 9
breakfast: yogurt with almonds & honey, coffee with splenda & skim milk
snack: big coffee with splenda & creamer, 4 slices pineapple, 5 strawberries
lunch: palak paneer with rice, diet coke
snack: 2 more slices of pineapple
dinner: shrimp risotto (wow- so tasty! i am a rock star!), glass of wine
what i learned: drinking lots of water during the day helps. we had a day-long training yesterday where they provided breakfast and lunch- and i took a certain (ok, a large) degree of satisfaction from watching everyone else stuff their faces, while i ate my lunch from home. there were two enormous plates of cookies and brownies (have i mentioned that i have a particular weakness for baked goods?) but i resisted completely. it is definitely true that it is easier to resist the cravings in the first place, than to give in a bit and try to not go overboard. the other thing that was helpful yesterday was at about 3:00 when i was DYING for a snack, i had a piece of gum instead. didn't banish the cravings, but enabled me to make it through.
went to the gym yesterday as well and ran for a bit, nothing too strenuous.
wednesday 1.31.07
weight: goal + 9
breakfast: yogurt with almonds & honey, coffee with splenda & skim milk
snack: big coffee with splenda & creamer, 4 slices pineapple, 5 strawberries
lunch: palak paneer with rice, diet coke
snack: 2 more slices of pineapple
dinner: shrimp risotto (wow- so tasty! i am a rock star!), glass of wine
what i learned: drinking lots of water during the day helps. we had a day-long training yesterday where they provided breakfast and lunch- and i took a certain (ok, a large) degree of satisfaction from watching everyone else stuff their faces, while i ate my lunch from home. there were two enormous plates of cookies and brownies (have i mentioned that i have a particular weakness for baked goods?) but i resisted completely. it is definitely true that it is easier to resist the cravings in the first place, than to give in a bit and try to not go overboard. the other thing that was helpful yesterday was at about 3:00 when i was DYING for a snack, i had a piece of gum instead. didn't banish the cravings, but enabled me to make it through.
went to the gym yesterday as well and ran for a bit, nothing too strenuous.
