Tag: weight loss

Rest Week Continues…

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I went for a short, fast run yesterday and found that my performance was greatly diminished from previous weeks, with more exertion giving less reward. This indicates to me that I may be risking over-training, especially considering I ran two races at full force a week apart from each other. Luckily, I love walking, and I plan to get some low-impact walking done in place of running for the next week.

Did I mention that the race on Sunday was brutal? It was. Very, very worth it, however.

Another interesting note about the past two weeks is that I seem to have lost a size. I haven’t lost enough weight, in my opinion, to lose an entire size in a month, but sure enough, yesterday I tried on a size 10 petite at Banana Republic and they fit – a little snug, but they fit. I also invested in my first pair of Spanx. With more than 100 lbs lost, I’ve been left with some lose skin, and I’m anti-cosmetic surgery (well, I’m anti-elective surgery, to be clear.) Spanx seem to be the safest, cheapest way to lift the derriere and tone the thighs, so here’s hoping they work as well as I hear they do!

I just checked my weight on my Weight Watchers Scale which also tallies my body fat% – I’ve found that I’ve lost about 1.5% body fat in the past month, which means that, to the best of my knowledge, I’ve actually managed to lose body fat when I’ve lost pounds this past month. I’m also beginning to believe that strenuous exercise turns my body into a calorie burning furnace. Not only am I more hungry the day or two after a race, I seem to be able to eat more than my alotted calories and still lose weight. It’s pretty remarkable.

Anecdotal, obviously.

Anyhow – I look to resuming running sometime early next week. But for now, I rest.

LIVESTRONG Challenge – 29:42 minutes, 5K

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According to my Garmin, this was the most hills I’ve run since I started training. I ran the 5K yesterday morning at a pace close to around 9:30 per mile, and by the time the finish line was in my sites, I was pushing myself to go further, meanwhile feeling an overwhelming urge to cry and hurl at the same time.

My time beat the challenge laid out before me, which was a 5K in under 30 minutes. This means that at the end of it, I raised $375 for LIVESTRONG – where none was required for runners.

The only thing I didn’t like about the race was that the cycling portions were competitive, but the 5K was not. We didn’t get chip-timing, which seemed to have been a possible option. I also didn’t get a tech t-shirt for raising the $250 minimum – I got the standard, oversized, bright yellow LIVESTRONG Challenge t-shirt. The cyclists got tech t-shirts. I know that Mr. Armstrong is a cyclist – and this is a cycling event, however – if you’re going to have triathlons and running events for LIVESTRONG, I’d think it to be just courtesy to have the same options for the runners or triathletes (yes, they cycle, I get that.)

It was overall a pretty great race. It’s hard not to get choked up – everyone has someone they’re running in honor or memory of. I had three people on my “in memory” and two on my “in honor” – and I forgot to add a few people on there. I put the first people who came to mind, one of them being a friend who died last year, who while he was undergoing cancer treatment and a secondary, life-threatening illness caused by the treatment, was still able to buoy me up during my crisis. I get choked up just thinking about it. I wasn’t super-close to Alex K. the way other people were, but last year he was able to cut through the bullshit and make me feel a little less isolated. He also had a bravery in the face of cancer that just kept me, and I think everyone who knew him, in awe. He is missed.

I’m sad that I don’t have another race planned for next month, but I’m sure I can change that easily. I’m resting this week, as that I’m feeling wrecked from yesterday. HILLS. MY GOD. HILLS. I had no idea there were so many hills around Seattle Center. 250ft elevation total! Last week’s race was flat. This was brutal. The GI distress I had lasted for about 2 hours after the race, and I was ravenous the rest of the day.

Yesterday was huge. I made a goal that I set for myself. I am 7 lbs from reaching the upper level of the BMI (which is bullshit, and actually, more generous because my body fat percentage is still too high.)

Today is rest – then I will gently resume training later in the week.

Wow. Go me!

Rest Week and Nutrition

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Today’s plan is to go out for an easy, short jog in preparation of Sunday’s race. Last night, I roped another friend into joining me for the LIVESTRONG Challenge, and I’m excited to be coming near to this event that I’ve been training for. I have a $125 challenge on the line, so if I break 30 min for 5K, LIVESTRONG gets another $125. Pretty fantastic!

I’ve been playing a lot with Calorie Count the past couple days. They just released their iPhone app, and I’m loving the app. Their UI for the app beats the site, but I’m willing to forgive a lot of my little issues with the site for what the overall functions are. Tracking online and via smartphone isn’t new to me, as that I’ve been doing it for the past 2.5 years through Weight Watchers, but I’m getting to a point where my weightloss is slowing, and I’m feeling a need to get a true lay of the land. I’ve made huge leaps and bounds in changing my lifestyle, now I need to work on my nutrition.

What Calorie Count is allowing me to do is help me track my ratios of carbs, proteins and fats in my day and even week+, as well as key nutrients like iron, potassium, vit c, vit a, etc. What I’ve learned from tracking the past week is that I’m not getting enough protein, and am getting too much carbs and fats. I think that I often replace proteins with fats (due to the fact that I try to keep my meat and soy consumption low for ethical/medical reasons). I can’t help but wonder how this is impacting my training. I’m also not getting much iron in my day to day, which is something I hope to remedy first through leafy greans, and second by a vitamin supplement.

All this being said, the outcome calorically is also pretty stunning. To lose weight, I should be averaging about 1200 calories per day, but what I’m actually doing is 1500 calories per day. It’s a 200 calorie deficit per day from what I need to just maintain my weight, which is good, but means that might weight loss is at a snails pace.

This next week I’m going to strive for balance in my diet – something that Weight Watchers, unfortunately, doesn’t help you really track. Which is OK, considering that their big plus is the ease of their system, and that they DO encourage eating lean meats, whole foods, etc – but they leave you a bit in the dark on how to get all your nutrients in, and if you’re actually doing so.

I guess, with dieting, the one truth is the math. It doesn’t matter what system you use – all grapefruit, all frozen, prepared dinners, 2/3 meals out of milkshakes, etc. The heart of all of it is that if you put in less energy than you use, you will lose weight (barring medical/pharmaceutical interference.) You might not lose weight where you want it (lose muscle, lose all from your breasts and not your hips/thighs, etc,) but you will lose it. And in my case, no matter how much I lose, my naked body will NEVER look like a supermodels.

This is what I’m working on in my rest week. Now to get moving towards that short run I was talking about.

(BTW – still achey from Sunday’s run! Wow!)

Yesterday’s Run and My Weightloss Journey

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Yesterday’s race was such a triumph for me. I never thought I would be a runner, let alone, run in a race, even a fun race. I took the challenge to try to run faster than 30 minutes for a 5K, not really believing I could do it. It looks completely possible after yesterday, even this morning with my achy calves.

For those wondering, I raced in the FiveFingers Sprints, which got me at least one question before the race. As far as I could tell, I was the only person there running in minimalist shoes. I definitely think they make me look rather odd, having seen my race-day picture, but I’m definitely loving them. I look forward to next weekend when I run the 5K.

One of the main reasons my running is so amazing to me is because I have lost 100+lbs, and I’m in the best shape I’ve been my entire life. I’m still not near goal, but when I take a step back and look at where I’ve come from, and where I’m headed, it’s a bit amazing to me.

Disclaimer: I am not a nutritionist, I’ve just been trying to lose weight for more than 20 years (I’m in my 30s!). I’ve been on multiple diet plans, read books, seen nutritionists and read a lot of the current news/research on weight loss and obesity and have formulated my own ideas on the subject. Always consult a nutritionist, MD or ND before making radical changes to your life/lifestyle. Seriously. I may even disagree with some of their beliefs, but this is what has worked for me.


Just for the heck of it, I used the Tools at Calorie Count to get an idea of where I’ve come from, and where I’m going. To be honest, I don’t use Calorie Count (I use Weight Watchers, which does the same basic thing, but offers meetings and a handy formula to simplify tracking) for my day-to-day tracking, but it is an excellent, free, weightloss resource. There are other similar resources available – Livestrong, Daily Plate, Spark People – just to name a few. The basic idea is to figure out what your normal calorie burn is for your usual day, this is your Base Metabolic Rate. Next is to figure out how many calories you should reduce (and/or how much exercise you should add) to lose up to 2 lbs per week.

Personal facts and Weight Loss Stuff:

  • At my heaviest, my BMR was around 2750 calories per day.
  • My current BMR (to maintain current weight) is 1700 calories.
  • The BMR of the weight I’m shooting for is 1580 calories.

1 lb = 3500 calories, to lose 1 lb/wk, that’s a reduction of 500 calories per day.

I usually exercise daily, in the form of walking or running, and for a burn of between 100 – 400 extra calories per day. On those days, I might eat more.

I eat roughly 1200-1400 calories per day, which means that I’ve gradually reduced my daily caloric intake almost by half over the past few years. It should be noted, though, I started by reducing my daily intake gradually (about 500 cals/day). The biggest change in the past 25 lbs is having to incorporate more whole foods in my diet to keep me from getting hungry. I could eat my daily calories in doughnuts (that’s about 3 doughnuts in a day). Or I could eat an abundant variety of food all through the day for the same calories. Doughnuts give me a nasty simple-carb hangover. Whole wheat pasta and homemade spaghetti sauce does not. In a way, I actually eat MORE food – but it’s the variety that I eat that makes the difference, and where I choose to say “No.” Scone at a coffee shop for breakfast = “No.” A cupcake at Cupcake Royale = an occasional after-dinner decadence worth waiting for.

And for the record, I don’t deny myself occasional beer, mixed drinks, chocolate, ice cream, bacon, cheese, burgers, french fries, pizza, etc. I just don’t eat them all in one day. I eat real food with real ingredients (hopefully, the fewer required to make the food tasty, the better).

It’s been a long road. I still have a ways to go.

The Story of Your Body

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Diets.

I remember once when I was a kid I saw a poster featuring Garfield. I remember it saying something about “Diet is just Die with a T.” There’s diets emphasizing this, that and eliminating everything else. And it’s all promoted as if one thing fit all. Where exactly does evolution fit into all this? Where it is obvious that American culture (super-size me and all) encourages obesity (well, that and that people live in suburbs, drive cars miles and miles to the “corner store” and rarely do any physical exercise), what about us as individuals with tons of evolutionary genetic heritage?

As for me, I know that my family heritage is rural. Craftspeople, tradespeople, farmers and shopkeepers. Also, there’s the poverty and walking up-hill both ways in the snow. A body that burns calories slowly, knows how to store for long times w/o food and has endurance would be helpful in lean, hard-working times. Some of the women at work call my body-type “thick.” And it’s true, I’m not scrawny woman. While I am overweight, I’ve got big bones. I’ve got my mother’s family’s hips, broad and solid. I was well nourished as a kid — perhaps over-nourished compared to my ancestors. Maybe I’m genetically built to be optimized for hard labor and lean times? I find that I’m not as jazzed by proteins, but I ADORE complex and simple carbs, stuff that is cheap and easy to get. Protien actually makes me more hungry, and I tend to eat more when proteins are involved. Funny, huh?

Jon is different, though. He NEEDS protein. A veggie diet leaves him starved. We’ve found a happy medium, for the most part.

Maybe weight loss, health maintenance and optimization for our lifestyles has nothing to do with what our current culture and science is telling us — maybe we need to ask ourselves, how did our parents grow up and eat and work? How did their parents live? Maybe that can serve as a guidance?

Of course — I have no scientific back up, but it’s an interesting thought.