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Emma's journal
03-15-2014, 11:53 AM
Post: #21
RE: Emma's journal
If you just finishing reset in Jan, its still way early in the process and I still think your body is figuring it out. By no means is this process overnight and I think if you go through and read people's questions and journals, you will not find anyone who says "yay, I started eating twice what I did before a couple weeks ago and now I'm at my goal!" That just isn't how it works - wouldn't it be nice if that was the case!

I posted my workout schedule for you upthread a little bit - 3rd post at the top of this page.

In addition to the time factor I mention above, it could be hormones/cortisol, or it could be simply you are eating more than you think you are. THIS WAS MY PROBLEM. I diligently tracked but wasn't weighing food; I was using the measurements on the package for prepackaged things and using cups and spoons. This meant my calories were off a couple hundred every day, and that is the difference between maintaining and cutting. Watch this, its eyeopening.

http://www.youtube.com/watch?v=JVjWPclrW...r_embedded
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03-16-2014, 08:48 AM
Post: #22
RE: Emma's journal
I know the process is not overnight but man! I haven't lost a single pound in over a year now. But gained 17 Sad Last fall when i ate what I thought was my TDEE for months I did not gain at all. And then the holiday eating got a little enthusiastic and I put on 10. I am wondering if I should be eating 2000 since that is what I ate last fall and maintained 10 pounds ago but I am eating less than that for a cut and nothing is happening. I am wondering if I I would release fat if I ate more. I am just afraid again to gain more and that is why I am keeping it less than 2000. But if I maintained on a less weight on that amount before should I not lose now being a higher weight?? It is just so confusing. I filled out hay bales spread sheet, have you heard of him on mfp? I am eating the 1600-1700 that it recommended. Everybody says how accurate it is supposed to be. If i don't see any results in a couple months I will try eating closer to 2000 again.

Thanks for the describing your workout, I am wondering what others do. You do a lot. I need to up my game. I used to workout everyday, lifting and walking 4 mph up inclines and I would alternate running with the walking. Before I did it about 3 times a week and I was 136. As soon as I began doing it everyday I gained 7-8 pounds in a month and was horrified. Looking back I know I wasn't eating enough and that is why I haven't been able to lose it and I probably also put on muscle..although I don't think you can put muscle on if you are not eating at surplus?? Anyway I moved at the end of the summer and have been completely stressed out and that is when I decided to do em2wl. At that time I cut workouts down to 3, cut out all running and ate the 2000. Did not gain or lose. That is why I have not added more exercise. But now having more to lose I think I should be more active.

Don't know if it is my hormones and cortisol. I have been stressed. Who isn't? I have seen that video before, thanks for posting it. I could very well be eating more than I think. I will eat things like eggs and english muffins in the morning that I don't have to measure. My main downfall I think is eating junk in between. all the baked stuff, cookies and ice cream. I used to be so good about it and now not so much. I wish there was a way to completely eliminate your cravings for junk. I think I am going to try to eliminate junk carbs a few days a week. Let myself have something the other days so my cravings are not through the roof and not eat them the other days to try to get it out of my system. Sorry for telling you all this on your journal thread. It is good to get tips from somebody. My goal is to get my body fat and inches down and then work on not being so obsessive in thought over my weight and how I look. There is so much more to life. I think it all began a few years ago when my dr said, "You really need to get your weight down." I am 5'2" and short and was 135! I realize now that I was fine. It makes me angry really. I was healthy I worked out regularly. Anyway.
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03-16-2014, 11:54 AM
Post: #23
RE: Emma's journal
Don't apologize! We are here to share our experiences and try and help each other. I don't blame you for being angry at your doctor for saying that. I just posted in Rhoda's journal about my high opinion of doctors' nutrition and weight loss expertise. Unless they are specialists, they just simply don't seem to know too much.

Yes, I actually use the heybales worksheet. I am happy with it because a) I'm just a numbers dork happy and b) my activity does vary from week to week and so my eating isn't necessarily the same c) I like the progress tab. Overall I have found that its off about 130 kcal a day for me. In the wrong direction of course, but that could be attributed to my body fat estimate being off and giving me a higher BMR than I have or the activity counts being a little bit off. Or maybe I'm still a little metabolically suppressed even. (But I'm hoping that by the fall I'll be ready to do a little bulk, eat more, and help out my metabolism more that way.) The cardio estimate seems high for me, and that could be b/c I was such a cardio queen before so my endurance is probably too good - my body is used to it. Who knows. But adjusting it a little bit and being TOTALLY HONEST with my calorie intake, yeah, for the last 2 months its almost exactly accurate. (And I know this from doing the math, looking at what my deficit was and converting it into lbs lost.)

I am curious what Kiki or Lucia will tell you, but if it were me, I would pick the calorie number you are eating at now (because you are not still gaining, right?) and make sure you track everything accurately to be sure you are really eating that number, that you are including cheats. Let everything stabilize at that number and then see what happens fat loss wise. If you lose, great. If you stay the same, maybe up 100 cal for awhile and see what happens. The reason I say that is because from what you have said, I'm not sure you really know what you are eating, you just have an idea. You can't do anything without good information first, so work on getting that good information.

And speaking of cheats or "junk," I include them too in my eating. I just make sure I track them. If I didn't have a cookie now and again I'd go bonkers. No need to be totally rigid and all or nothing, because that just isn't realistic.

Regarding exercise. I do a bit because I like it and really want to get stronger. Plus I am literally sitting from 8 in the morning to sometimes 8 at night for my job. I don't think you need to do a ton of exercise if you don't like it BUT I would seriously consider weight lifting. Read the New Rules of Lifting for Women. Weight lifting just changes your body composition that weight loss alone simply won't do. I am 12 lbs heavier than my most recent (in the last 5 years) low weight and look way better, fit in the same clothes, am stronger, running faster, and am eating more - even on a cut. Plus its awesome for your health and you can open your own jars and stuff happy
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03-16-2014, 12:32 PM
Post: #24
RE: Emma's journal
rlm0031- I can completely sympathize on the "nothing is changing" feeling and gaining but not losing. Between March and July last year I put on 20 lbs. We would go for a big hike or bike ride and I would gain 5 lbs that would never leave again. By August I was at 190 and two days ago I hit 200. I started just eating again in March after my husband had a heart attack. I couldn't "force the Paleo" on myself any more. I went cookie and bread wild. By the middle of the summer I was finally able to control my carb cravings again. In August I started lifting again and lost a few lbs and about 25 inches. But really, the scale hasn't changed much at all.
I don't really think it will matter what I do until I can get my hormones/cortisol figured out. I am more than willing to keep experimenting on myself. This week I was at 198 and I raised my calories to 2796 (my full TDEE according to heybales spreadsheet and MFP with my activity). I hit 200 and then came back to 199. I'm hoping this is my true TDEE and I will hold steady here for awhile. My plan is to eat this way for a few weeks. Then I will experiment on myself again and add 250 to that and see if I gain another lb in two weeks. Why not? It's not like eating lower was working for me. I'm wondering if I was still to low at 2300. It seems crazy that it could be to low...but who really knows. All I know is that lower calories and lots of cardio wasn't working and was most likely hurting me. The opposite of that is more food and weight lifting. Works for me happy

As for the cookies and "junk" food. I'm with Emma. Eat them when you want them. I was obsessed with them all summer while we were playing and running around. After I had my fill, I can now have those things in the house and pick something more nutrient efficient and not feel like I am depriving myself. And if I want a cookie, I eat the cookie. And it usually only takes one or two and I am good to go happy Try not to work yourself up over all of it. It's hard not to get down and wish you were back to 136 lbs but I think health and knowing what is going to work long term is more important. And there is no way you can avoid all junk food for the rest of your life. Find a way to work it in with moderation...and you will be set happy
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03-17-2014, 01:50 PM
Post: #25
RE: Emma's journal
Emma, I don't think I understand Haybales spreadsheet completely. It is a challenge for me to plug in my activity accurately because it does vary and I don't know what my exact body fat is. Different calculators give much different results. I tried to be as honest as I could and it gave me a 1600 calorie allotment. It is about 200 calories less than the scooby calc. TDEE -15%. I think it is about a 26% def which I know on here they say is too much. He says that if you don't engage in a lot of cardio, which I don't, that you can eat at a higher deficit. I may try alternating 1600 calorie days with 1800. It does not seem like a lot of food to me but I don't do a lot of cardio like I said. I only walk 30 min 3 times a week after lifting for 30 min., I am already lifting. I am going to try to add a couple jog/walk sessions into my week. It is confusing because I maintained my weight for months 10 pounds ago eating 2000 and doing that amount of exercise so I thought for certain I should lose eating 1600-1800 but so far I have not. I am not still gaining. It stays to the pound everyday unless it is TOM. So it seems I am maintaining on this amount which is not what I want!! It is really hard to know if I am simply overeating past that amount or if my def is too high and my body is rejecting it. I will continue to track and if nothing happens in a couple months or maybe sooner I will try upping it 100 calories. I ordered the book New Rules. I am having trouble figuring out the workouts in there also. I have been using machines and I don't go into the free weight section of the gym. I know I should! I just don't feel comfortable! I have noticed changes, before I gained this last time, using machines that I definitely liked my overall composition a lot better and I think I look better at this weight than if I did not lift. now if I can just get back to where I was!
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03-17-2014, 02:04 PM
Post: #26
RE: Emma's journal
Rhoda, I am sorry to hear about your husband. How is he doing now?
I am definitely having problems with craving carbs. Over the holidays I just let myself eat as much as I wanted and I have had difficulty since. 25 inches is a lot for you to lose. Hopefully your current doctor can help you figure things out. I hope mine can also. I am hoping nothing is out of whack but if there is and there is something I can do about it I would like to know. Hopefully I can get to the point where I take a cookie or 2 and stop. I think I am getting it out of my system. A couple weeks ago I am ashamed to admit I ate a dozen cookies. I even tracked it and was like wow. We baked chocolate chip cookies. I really am not too tempted by store bought stuff fortunately. I ate that amount throughout the day. A few spoonfuls of dough. A few cookies when they come out of the oven. A few more later. A few more later. That day I was still in my calorie budget I just pretty much ate nothing but cookies that day. Something tells me that when you are eating those kids of calories even if you are staying in your range you will not lose, obviously didn't get the protein in that day! I don't do that often but more often that I would like. I am trying to get to the point where I am satisfied with one or 2 and I am finished. I was also upset that day and didn't care. Moderation can be difficult but it is key. I also want to get to the point where I don't have to track every calorie but just know I ate a good breakfast, lunch, dinner, and snack and know I am in my range of calories. It will come!
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03-17-2014, 03:04 PM
Post: #27
RE: Emma's journal
My husband is much better. The crazy thing is we had gone in to have a stress test done less than a year before. Everything looked good they said. His cholesterol and blood pressure was a little high, but not unreasonable. Then "bam". Heart attack. Definitely genetics. And the doctor that performed the operation said that cholesterol and blockages don't actually build up. The glob of cholesterol can burst and cause a blockage in less than an hour. Now he takes medication and his numbers are in a good range...but it's just unnerving knowing the same thing could happen at any time. It's all a roll of the dice :/

My sister goes through days like you described as well. She can finish off whatever she baked in a day by herself. I think feeling less guilty about it and just chalking it up to "one of those days" might help with your mind set and help you work toward knowing that you can stop at 2 cookies and have another the next day or after you have gotten your protein in. It will come with time happy
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03-17-2014, 08:17 PM
Post: #28
RE: Emma's journal
Thanks I think you are right. I have times when I am like this and other times I am in better control. I have been stressed about different things the last few months. Today was good for eating. One day at a time. It is like having an addiction.

I am glad to hear your husband is doing better. It must have been really scary to have that happen. Medication can help a lot. My husband has to keep an eye on things as it is in his family history to have cholesterol and high blood pressure. He has been good about keeping it all in check. But sometimes even when you do all the right things there is still a need for medication.
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03-28-2014, 12:59 PM
Post: #29
RE: Emma's journal
So just checking in. I've got some good and some not as good to report.

The good: I feel like I'm improving on my squats. I started over form-wise to go A2G and I'm up to 110 or so. I also increased my bench (finally) to a whopping 85, lol. Despite cutting, the workouts have been really good, if very inconsistent. But I am sure to prioritize lifting workouts and have been eliminating any HIIT or cardio if forced to make a choice due to time.
Did measurements today despite feeling bloated and blegh, but most held steady and some dropped. Its just so weird how the body loses here and there in halts and swooshes. However, the scale isn't where I anticipated it to be... But whatever, its probably salt from the popcorn I had yesterday and the measurements and bf calc indicate positive progress, so I'm going to conveniently ignore the scale number.

Now the not as good. I am STRESSSSSED out. Work is going to kill me, I swear it. Or at least, that's how I feel. My anxiety is way up, my sleep is way down (the good old 12 Am wakeup, the 2 AM wakeup, and the 4 Am wakeup - the other night I didn't fall asleep until 5:30), and the combination of the two has just made each worse. I finally slept this week a bit, but here's the thing: I have no motivation and I literally just want to sleep more and more. Its almost like I feel no better with the sleep than without. Getting out of bed is rough, and I'm freaking out because I have a lot of work travel the next two weeks requiring super early wake up times. Not to mention travel just stresses me out anyway. (Come to think of it, maybe the scale isn't as kind to me this week because of all this.) Part of me thinks the cut isn't helping, but my deficit is fairly modest. Roughly 300 a day, or 12-15%. And this week its even less - I figured maybe adding in some carbs at night would help me sleep. Plus I just had a break 2 weeks ago - I think I'm being sensible.
I hope it isn't adrenal fatigue or something like that, but I guess I will just keep an eye on it and try and be smart about it. I've incorporated some yoga in this week, and I think that helped. I also am thinking about trying meditation - anyone do that? I've also heard magnesium supps might help? Ok, I feel a little better for letting that all off my chest happy
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03-28-2014, 02:45 PM
Post: #30
RE: Emma's journal
Protein before bed. That's what my dr recommended. You wake up when your blood sugar drops. Eating a small snack of protein will keep your blood sugar more stable and you won't wake up as much. It's also easier to fall back to sleep. I'm not a huge advocate of the Tylenol PM or Motrin PM but I have used them a few times. I just take one, and it's a deep sleep that isn't hard to wake up from in the morning. No extra groggy like NyQuil.

They stress can't be helping, but the yoga will help to counteract that. Or maybe some relaxing 30 minute walks. I don't meditate (not because I don't want to, but I just can't seem to fit it in or clear my mind enough). I would love to be able to...just haven't figured it out yet happy

Magnesium helps too. But I don't know if it helps long term. I've been taking it for about a year now, and I still was waking up in the middle of the night. It probably isn't as effective as trying to find some "stress management" activities happy
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