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Weight Loss Forum / General Topics / July 20041st week update
I decided to try again with the dieting seriously this time on Friday the 16th, but it is easier to do the weigh-in and updates weekly, so I decided Monday should be the day for the official weigh-in and updates. Weight = 87 kg or 191.4 lbs - went down 2 kg (or 4.4 lbs) :-) I actually saw a glimpse of 86.5 kg on the scale today, but I stepped on the scale twice, and the average weight is 87 kg. I will be SO happy when I finally go below the 85 number! Measurements: - breasts: 103.5 cm (I lost 3.5 cm in a month) - waist: 88 cm - belly button: 103.5 cm - hips: 118 cm - thigh: 64 cm (I lost 1 cm in a month) - calf: 41 cm According to FitDay, the average carb intake was 39 grams, and the average calorie intake was 1304. Average calories spent through exercise per day were: 341 Starting weight BMI = 33.1 / current BMI = 32.4 (down 0.7%) Starting BF% = 31.1% / current BF% = 30.6% (down 0.5 %) First of all, I have to say that I changed my starting weight and consequently my mini-goal, since the scale was wrong: the starting weight was 89 kg or 195.8 lbs, and the mini-goal weight by August 20th is 84 to 85 kg, or 184.8 - 187 lbs. So, the first week wasn't so difficult. I was firm with myself and others about what I should/shouldn't eat, and I didn't have any cravings (though I'm not sure how I will do this week, since it's the PMS time again!), and sometimes I even felt so full at lunch that I didn't feel any hunger at dinner time. My two high carb days per week up the average weekly carb intake a lot, though, but it is important for me not to give up whole wheat pasta /black rice /black bread altogether, otherwise maintenance would be too difficult for me (plus I am breastfeeding, plus I want to be on a balanced WOE, plus this is how I did it the last time around and it has shown good results!). I really should spend more time exercising; I did expect the musculfiber to kick in after the first couple of days, and it did, but I didn't do my home fitness routine since Wednesday. However, I did swim on Thursday and Sunday... It is so hot here, sometimes it is really hard to find the motivation... But now that I saw that "87" number on the scale, that should be the motivation enough - this *can* be done, I *did* lose the initial 2 kg (water weight mostly, I know, but still!) and I think my mini-goal of reaching 85 - 84 kg (cca 185 to 187 lbs) by 8/20 *is* obtainable. Elly breastfeeding mom of a 9mo, following the balanced low carb WOE Mid July 2004: 195.8 / 191.4 lbs / mini-goal by August 20th: 184.8 to 187 lbs sometime in the (distant) future: 150 lbs * I decided to try again with the dieting seriously this time on Friday the * 16th, but it is easier to do the weigh-in and updates weekly, so I decided * Monday should be the day for the official weigh-in and updates. * * Weight = 87 kg or 191.4 lbs - went down 2 kg (or 4.4 lbs) :-) * * I actually saw a glimpse of 86.5 kg on the scale today, but I stepped on the * scale twice, and the average weight is 87 kg. I will be SO happy when I * finally go below the 85 number! * * Measurements: * - breasts: 103.5 cm (I lost 3.5 cm in a month) * - waist: 88 cm * - belly button: 103.5 cm * - hips: 118 cm * - thigh: 64 cm (I lost 1 cm in a month) * - calf: 41 cm * * According to FitDay, the average carb intake was 39 grams, and the average * calorie intake was 1304. * * Average calories spent through exercise per day were: 341 * * Starting weight BMI = 33.1 / current BMI = 32.4 (down 0.7%) * Starting BF% = 31.1% / current BF% = 30.6% (down 0.5 %) * * First of all, I have to say that I changed my starting weight and * consequently my mini-goal, since the scale was wrong: the starting weight * was 89 kg or 195.8 lbs, and the mini-goal weight by August 20th is 84 to 85 * kg, or 184.8 - 187 lbs. It's nice to have a good quantifiable picture of where you started. * So, the first week wasn't so difficult. I was firm with myself and others * about what I should/shouldn't eat, and I didn't have any cravings (though * I'm not sure how I will do this week, since it's the PMS time again!), and * sometimes I even felt so full at lunch that I didn't feel any hunger at * dinner time. My two high carb days per week up the average weekly carb * intake a lot, though, but it is important for me not to give up whole wheat * pasta /black rice /black bread altogether, otherwise maintenance would be * too difficult for me (plus I am breastfeeding, plus I want to be on a * balanced WOE, plus this is how I did it the last time around and it has * shown good results!). Not many people would call eating 39 carbs per day (12% of 1300 calories) a balanced diet, not that I see anything wrong with how you eat. * I really should spend more time exercising; I did expect the musculfiber to * kick in after the first couple of days, and it did, but I didn't do my home * fitness routine since Wednesday. However, I did swim on Thursday and * Sunday... It is so hot here, sometimes it is really hard to find the * motivation... But now that I saw that "87" number on the scale, that should * be the motivation enough - this *can* be done, I *did* lose the initial 2 kg * (water weight mostly, I know, but still!) and I think my mini-goal of * reaching 85 - 84 kg (cca 185 to 187 lbs) by 8/20 *is* obtainable. My honest opinion is that calorie wise, you do almost enough exercise. I would add some calisthenics like chair pushups and bodyweight squats. i > Not many people would call eating 39 carbs per day (12% of 1300 > calories) a balanced diet, not that I see anything wrong with how you > eat. I forgot to mention that I'm under the weekly supervision of my GP who is also a registered nutritionist and he, being my GP since I was 14, knowing about my health status and about the hypothyroid problem, suggested this approach (and the daily carb intake of 40 grams). > My honest opinion is that calorie wise, you do almost enough > exercise. I would add some calisthenics like chair pushups and > bodyweight squats. > > i Thanks for the advice! It's still a bit difficult to juggle DD and part-time work and exercise - sometimes one or the other sort of takes over, but I'll try to do my best! Elly * * "Ignoramus5882" <ignoramus5882@NOSPAM.5882.invalid> ha scritto nel messaggio * news:slrncgfsc9.hb7.ignoramus5882@ak47.algebra.com... * > Not many people would call eating 39 carbs per day (12% of 1300 * > calories) a balanced diet, not that I see anything wrong with how you * > eat. * * I forgot to mention that I'm under the weekly supervision of my GP * who is also a registered nutritionist and he, being my GP since I * was 14, knowing about my health status and about the hypothyroid * problem, suggested this approach (and the daily carb intake of 40 * grams). That's great, even though it does not make it "balanced". * * > My honest opinion is that calorie wise, you do almost enough * > exercise. I would add some calisthenics like chair pushups and * > bodyweight squats. * > * > i * * Thanks for the advice! It's still a bit difficult to juggle DD and part-time * work and exercise - sometimes one or the other sort of takes over, but I'll * try to do my best! The exercises that I suggested, can be done within seconds per set, in the kitchen. Kids are not am impediment. Example: 9 month old is crawling around, you perform 7 pushups on the nearby chair. Another example: 9 month old sits in the high chair, you perform 15 bodyweight squats in the vicinity. Another example: 9 month old sits on your belly, you perform crunches, 9 month old will be delighted. That's the beauty of calisthenics, it requires no special time commitment, no equipment, no gym to drive to etc. Not having time is not a valid excuse. If you have free 20 seconds, anywhere, you can do pushups and squats. If you have carpet, you can do crunches. i > * > * "Ignoramus5882" <ignoramus5882@NOSPAM.5882.invalid> ha scritto nel messaggio [quoted text clipped - 11 lines] > > That's great, even though it does not make it "balanced". Out of curiousity, what would you consider balanced? On what basis did you determine this? Why would this be applicable to everyone and not vary from individual to individual?  Signaturejmk in NC > > That's great, even though it does not make it "balanced". > [quoted text clipped - 4 lines] > -- > jmk in NC I know jmk asked Ignoramus, I just wanted to explain why my GP/nutritionist and I call this diet approach "balanced" - because it means that, although the approach is low carb, I didn't give up fruit, whole wheat pasta, black rice, black bread, etc. (while for many low carb approaches those a no-no). Elly * * "jmk" <jmk446NOT@yahoo.com> ha scritto nel messaggio * news:2mqch3Fpaqu6U1@uni-berlin.de... * > > That's great, even though it does not make it "balanced". * > * > Out of curiousity, what would you consider balanced? On what basis did * > you determine this? Why would this be applicable to everyone and not * > vary from individual to individual? * > * > * > -- * > jmk in NC * * I know jmk asked Ignoramus, I just wanted to explain why my GP/nutritionist * and I call this diet approach "balanced" - because it means that, although * the approach is low carb, I didn't give up fruit, whole wheat pasta, black * rice, black bread, etc. (while for many low carb approaches those a no-no). Here's the standard definition of balanced diet. http://www.nlm.nih.gov/medlineplus/ency/article/002449.htm According to this definition, it includes all foods and follows the standard food pyramid. Surely, no one can follow it 100%, but a large deviation from it makes the diet "unbalaned" according to that definition. Which is to say, Ihave nothing against it. i > * > * "jmk" <jmk446NOT@yahoo.com> ha scritto nel messaggio [quoted text clipped - 24 lines] > > i I thought that you were opposed to the food pyramid, ig? Do you follow it? I thought that you were on a pretty low carb, high fat diet, has that changed recently? Signaturejmk in NC >> * >> * "jmk" <jmk446NOT@yahoo.com> ha scritto nel messaggio [quoted text clipped - 28 lines] > it? I thought that you were on a pretty low carb, high fat diet, has > that changed recently? I am not opposed to the food pyramid, as such, I think that it is suitable for some people and not suitable for others. It is not suitable for me. Yes, I eat about 50% of calories from fat, and about 25% from carbs, although it changes day to day. I still have a public fitday journal, which I sometimes use and sometimes (most of the time) do not. The definition of a balanced diet that is generally accepted is linked to the food pyramid. I don't think that getting 12% of calories from carbs qualifies as a balanced diet according to the official and generally accepted definition. If you want to introduce your own definition, it would be better to use some different term. A diet that is not balanced, according to the official definition, is not necessarily a bad diet in my eyes. 12% of calories from carbs could be very appropriate for some people, and the OP seems to eat very well. Sorry for redundancy, I wanted to try to be clear. i >>>* >>>* "jmk" <jmk446NOT@yahoo.com> ha scritto nel messaggio [quoted text clipped - 31 lines] > I am not opposed to the food pyramid, as such, I think that it is > suitable for some people and not suitable for others. Not suitable for you but suitable for the OP, I presume based on your asserttion above? > Yes, I eat about 50% of calories from fat, and about > 25% from carbs, although it changes day to day. I still have a public [quoted text clipped - 5 lines] > carbs qualifies as a balanced diet according to the official and > generally accepted definition. Neither does getting 50% of your cals from fat when the definition of balanced that you provide states under 30% of cals for fat. Neitehr does getting 25% of your cals from carbs when the definition of balanced that you provide states 60% of cals from carbs. If you do not follow this advice why are you doling it out to others? Signaturejmk in NC >>>>* >>>>* "jmk" <jmk446NOT@yahoo.com> ha scritto nel messaggio [quoted text clipped - 34 lines] > Not suitable for you but suitable for the OP, I presume based on your > asserttion above? Wrong. >> Yes, I eat about 50% of calories from fat, and about >> 25% from carbs, although it changes day to day. I still have a public [quoted text clipped - 11 lines] > that you provide states 60% of cals from carbs. If you do not follow > this advice why are you doling it out to others? I am not suggesting to anyone that they follow a balanced diet. I simply described the definition of the balanced diet. I am not following the balanced diet and I did not suggest to the OP that she follow a balanced diet. I noted though, that some people can handle a balanced diet. I specifically remarked to the OP that her diet is excellent, although not officially "balanced". Why are you insisting that I am giving advice, which I was not giving? i > Here's the standard definition of balanced diet. > [quoted text clipped - 6 lines] > > i This may well work for some, but not for me. The food pyramid just isn't working for me; I tried that, and ended up yo-yoing. That's one of the reasons my GP/nutritionist came up with this eating plan for me. Another thing: I don't really believe that one diet can be "balanced" for everybody - I think what makes the diet "balanced" for a certain person has a lot to do with the person's age, health status, life style, etc. Certainly I can't follow the same diet as someone in his 20ies and going to the gym every day with no hypothyroid issues; or someone is his 50ies with sedentary lifestyle and heart issues probably wouldn't feel ok following "my" diet regime. I just don't believe that there is a "balanced diet" for everybody. As for me - as long as I don't give up anything or decide to give up something but make a healthy substitution (i.e., switching from ordinary pasta to whole wheat pasta) and eat in moderation - when I'm hungry and not after I feel full... it seems to work. And adding exercise to this - it works much better :-) Elly >> Here's the standard definition of balanced diet. >> [quoted text clipped - 10 lines] > working for me; I tried that, and ended up yo-yoing. That's one of the > reasons my GP/nutritionist came up with this eating plan for me. Same for me. > Another thing: I don't really believe that one diet can be > "balanced" for everybody - I think what makes the diet "balanced" [quoted text clipped - 5 lines] > regime. I just don't believe that there is a "balanced diet" for > everybody. I think that the word "balanced" has an official definition, but it also sounds like if a diet is not officially "balanced", then it must be bad. And I don't think that it is the case. i Found something worthwhile... Losing weight while breastfeeding was found to be safe, for certain modes of weight loss mentioned here. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstra ct&list_uids=9478032 Effects of maternal caloric restriction and exercise during lactation. Dewey KG. Department of Nutrition, University of California, Davis 95616-8669, USA. In affluent populations, breast-feeding women often wish to return to their prepregnancy weight as soon as possible postpartum and may restrict energy intake or increase exercise to achieve this goal. Gradual weight loss (< or = 2 kg/mo) seems to have no adverse effect on milk volume or composition, provided that the mother is not undernourished and is breast-feeding her infant on demand. Aerobic exercise improves cardiovascular fitness and does not affect milk energy transfer to the infant, but exercise alone is not likely to increase the rate of weight loss unless dietary intake is controlled. Less information is available on the effect of rapid weight loss. Data from a recent randomized intervention trial indicate that a short-term (11 d) energy deficit of 35%, achieved by dieting or a combination of dieting and increased exercise, results in weight loss > 1 kg/wk and does not adversely affect lactation. Exercise enhances maintenance of lean body mass and is therefore a recommended component of any weight loss program. Maternal plasma prolactin concentration generally increases under conditions of negative energy balance, which may serve to protect lactation. Further research is required on the longer-term effect of energy restriction and on the effects of energy balance in lactating women with low fat reserves. Publication Types: Review Review, Tutorial > The exercises that I suggested, can be done within seconds per set, > in the kitchen. Kids are not am impediment. Lol, I don't think my kid would agree with you, I ;-) Thanks for all the suggestions, I will do my best to implement them in my routine! Elly My kid also liked being a "free weight". At 9 months, he was maybe 15 lbs. i > My kid also liked being a "free weight". > > At 9 months, he was maybe 15 lbs. DD is 18.7 lbs, and she is a "free weight" 90% of the time (since she likes to be carried around ;-) Not quite the same as lifting, since carrying puts a strain on my back. I do a couple of lifts, when she permits, though. Elly >The exercises that I suggested, can be done within seconds per set, >in the kitchen. Kids are not am impediment. [quoted text clipped - 7 lines] >Another example: 9 month old sits on your belly, you perform crunches, >9 month old will be delighted. Another example: 9 month old sits on your belly - you lift her up and down, exercising your arms and making her giggle. Or cross your legs, sit her on your ankle, and bounce around playing "This is the way the gentlemen ride...." - excellent for leg stretches! >That's the beauty of calisthenics, it requires no special time >commitment, no equipment, no gym to drive to etc. Not having time is >not a valid excuse. If you have free 20 seconds, anywhere, you can do >pushups and squats. If you have carpet, you can do crunches. If you have a baby, you have built-in weights! SignatureAnnabel Smyth mailto:annabel@amsmyth.demon.co.uk http://www.amsmyth.demon.co.uk/index.html Website updated 18 July 2004 >>The exercises that I suggested, can be done within seconds per set, >>in the kitchen. Kids are not am impediment. [quoted text clipped - 12 lines] > sit her on your ankle, and bounce around playing "This is the way the > gentlemen ride...." - excellent for leg stretches! Yea... The love being an object of exercise... >>That's the beauty of calisthenics, it requires no special time >>commitment, no equipment, no gym to drive to etc. Not having time is >>not a valid excuse. If you have free 20 seconds, anywhere, you can do >>pushups and squats. If you have carpet, you can do crunches. >> > If you have a baby, you have built-in weights! and the weight conveniently increases, increasing difficulty of exercise:) You're doing great, Elly. I'm sure you'll work out the exercise - it just takes time. As the daughter gets older and starts walking you'll get plenty of exercise chasing her around the house<g> Beverly > I decided to try again with the dieting seriously this time on Friday the > 16th, but it is easier to do the weigh-in and updates weekly, so I decided [quoted text clipped - 51 lines] > lbs > sometime in the (distant) future: 150 lbs > Mid July 2004: 195.8 / 191.4 lbs / mini-goal by August 20th: 184.8 to 187 > lbs > sometime in the (distant) future: 150 lbs my advice is don't try to get there in one week. Enjoy your new WOE, don't try to overdo the calorie deprivation (1300kcal as a busy mom seems low to me), stay on an even keel for no more than a 1kg/week loss. I think shooting to lose 1% of total body weight per week is just about perfect. It's when we starve ourselves that diets become unhealthy and even counterproductive. Eat to live. Now that I am closer to my goal I am very happy with a gradual 1lb/week loss rate. 1lb/week for you will get you to your goal in no time. Remember, you've got to *maintain* once you get there, so it behooves us to learn how to eat sensibly, in non-crisis mode, and the best time to build these habits is starting right now. Heywood 232/187.1/182 (once I hit 182 I will start going to the gym to start on muscle building) Way to go, Elly! It sounds like you're getting off to a great start! Chris 262/143/ (145-150) |
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