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The journey of a thousand miles begins with one step -- Lao Tzu
06-22-2016, 06:54 AM
Post: #21
RE: The journey of a thousand miles begins with one step -- Lao Tzu
LOL at the blissfully unaware hubby!

You don't want to get too, too wrapped up in the numbers, because there are just so many variables that it is hard to determine what is going to happen with each and every increase. That is why I suggested just increasing slowly, monitoring your weight(s) and adjusting as necessary.

The thing to remember is that you are most likely dealing with suppressed metabolisms. Ones that have been slowed down by long term low cal dieting (especially hubby, who is still eating significantly below his BMR). We suggest making the increases slowly to your TDEE to allow the body to adapt and adjust *upwards*, much in the same way that it adapted *downwards* with the low cal dieting. As you have most likely seen (if you are weighing in every day - for the sake of data collection only :-) your weights can fluctuate fairly significantly from day to day. After your intake increases you may see a one or two pound jump on the scale, followed by a gradual trend downwards over the next few days to week (as the body adjusts). Sometimes this downward trend back to where you started takes a few days, sometimes it may take a week, and sometimes it may take 2 or 3 weeks, I just normally recommend that people wait until their weight has either trended back down or is at least fairly stable before making any further increases (simply to keep the discouraging gains to a minimum).

Generally, it seems like once one starts getting closer and closer to their TDEE it may take longer for their weight to stabilize or trend back down. I remember when I did my reset I spent a couple of months at like 1900 before I felt comfortable making further increases (my TDEE is right around 2100).

Mind you, some people can sail through the entire reset process and see no significant gains, and the lucky ones will even see a loss as their bodies react in a very positive manner to the additional calories. It really is all so individual. So as you get closer and closer to your TDEE just start looking for a long, slow creep upwards on the scale which does not stop or stabilize. This will mean that you have, in fact, surpassed your *current* TDEE. We are not looking at those day to day fluctuations, but instead a long slow gain. In any case, once this starts happening no harm has been done, you just know that you need to dial it back by 100 calories or so and let the body stabilize again. When you get your new phone (yay!!) look for an app called Happy Scale. It tracks long term trends and weeds out the daily fluctuations that confuse the situation - it's an awesome tool!

You are doing great, just keep up the slow, steady consistent work.

One thing I want to throw out there is that you may want to eventually clue hubby in to what is happening "behind the curtain"... As you can see, so much of this journey is mental and some people struggle with the mental side more than others. Maybe once you get him up to at least his BMR you might want to let him know so that he can begin his "mental journey" as well..

Anitra Soto
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06-23-2016, 09:06 PM (This post was last modified: 06-23-2016 09:07 PM by hannah77.)
Post: #22
RE: The journey of a thousand miles begins with one step -- Lao Tzu
Certainly, he'll get clued in over the process. I want to get him up to BMR first and be able to show him that almost doubling his calories did not cause his weight to skyrocket.

I googled Happy Scale and I guess it is just available for iPhones. Found something called TrendWeight that I can use via computer (just got my first smart phone about a year ago and even now, don't use it much...so actually prefer a computer program).

Thought I would ask everyone out there if they have problems keeping under the sugar level in MFP? I don't think I have ever even come close...usually, I am close to or over double.

For instance today:

2 oz beet juice - 6
Protein powder - 1
1/2 cup skim milk - 6
60g non-fat, plain yogurt - 2
1/2 banana - 7
.5 ounces freeze-dried blueberries - 12
2 slices whole wheat bread - 4
1T Miracle Whip - 1
8 ounces watermelon - 14
2/3 cup mac&cheese - 3
3.5 ounces cucumbers - 1
3.5 ounces grapes - 15
ice-cream novelty - 9
Protein bar - 2

Totals 81 grams of sugar, where the goal is 45. I mean, what's listed is about 4 servings of fruit and not much else with the exception of my naughty ice-cream indulgence (even subtracting that, I would be at 72). So, how do you get to 45 grams? This is pretty typical for me and is a bit annoying. I have read some online about "added" sugar vice "natural" sugar and I realize that at a very basic level, sugar is sugar. But 45 grams, really?

Anyone have any advice/thoughts?
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06-24-2016, 06:43 AM
Post: #23
RE: The journey of a thousand miles begins with one step -- Lao Tzu
Yeah, any of those programs or apps that track TRENDS will work. That really helps to knock out all the "noise" of the daily ups and downs.

As far as the sugar, that has never been something I have tracked. And really, unless you are a diabetic, tracking sugar is just going to make things more difficult than they need to be. The only things I track are Protein - keep it at 30% and make sure you hit that goal. Carbs - set that at 40%. Fats - set that at 30%. Also, pretty important to track Fiber. Set that one at 30g and make that goal a *minimum*, but strive to get more. Also interesting to track Sodium. Set that one at 2,500mg and consider that to be a *maximum*, however if you eat many processed things or dine out much, that one will likely be over. The nice thing about tracking sodium is that when the scale flings up a pound or two, you might be able to look back and see a high sodium day that might be responsible.

If you track those items you will be fine. If you add too many pieces to the puzzle, it will just get too complicated, and it really doesn't need to be that way. Nail that protein goal and honestly the others will just fall into place...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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06-24-2016, 11:56 PM
Post: #24
RE: The journey of a thousand miles begins with one step -- Lao Tzu
I don't worry about sugar at all. I do 30% carbs, 40% fat and 30% protein. It works for me and I can keep pretty close most days. Just keep it simple.

Laura
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06-25-2016, 11:07 AM
Post: #25
RE: The journey of a thousand miles begins with one step -- Lao Tzu
I don't worry about tracking sugar, I just work on avoiding it when I can (when not following the anti-candida protocol as I am now, which requires avoiding practically all sugar). So I pick bread with the fewest sugars, limit sneaky sources like ketchup, and I actually limit fruit too to a serving a day. I wonder how much sugar we are supposed to get in a day? Because your list doesn't seem out of bounds to me, so 45 g seems really low?
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06-27-2016, 02:06 PM
Post: #26
RE: The journey of a thousand miles begins with one step -- Lao Tzu
I'd love to be a fly in the wall when you tell your husband laughing
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07-02-2016, 01:34 AM (This post was last modified: 07-02-2016 01:38 AM by hannah77.)
Post: #27
RE: The journey of a thousand miles begins with one step -- Lao Tzu
Oh my gosh! What a crazy, busy last two weeks. It's going to take a novella to summarize everything. This may put you all to sleep!

Well, first of all...I was at a water fitness certification course last weekend. They recommend you study for 6-8 months before taking the test, but I only found out about the course at the beginning of June so I was putting in a lot of time reading and re-reading the material and studying, studying, studying. The course was fantastic but exhausting! 0730-1530 Saturday with a 90-min pool session. Test from 4-6 pm, won't know the results for a few weeks, but it was not easy. Two workshops on Sunday from 8-3, deep water and HIIT. The 90-minute deep water session was INTENSE! Was truly a liquid gym with the drag of the water and not being able to push off the bottom. The 90-minute HIIT session was interrupted due to lightning in the area. While I would have liked to have gone through it, physically my body was happy to get the break. Straight after that training, I had some essays due by today for my Registered Yoga Training certification which I will complete at the end of next weekend after one last, 2-day course. Will be travelling for that as part of a two week vacation. We all know how much time and effort goes into packing and preparing for trips. Whew!! Tonight is the first night in probably a month that I've been able to relax. Was only averaging about 5 hours of sleep as well. Still have 3-4 projects I need to take care of over the 4th of July weekend but I feel like I'm over the hump, at least this particular hump. And, I'm pretty happy with my status right now.

Onto the updates since not only were their scale numbers but first monthly measurement since initial:

5/31/2016 - 183.0 (previous week's avg calories 1497)
6/07/2016 - 182.6 (previous week's avg calories 1598)
6/14/2016 - unk (previous week's avg calories 1700)
6/21/2016 - 182.0 (previous week's avg calories 1800)
6/28/2016 - 181.8 (previous week's avg calories 1902)...probably under-ate from the extra freq/duration water sessions.

Workouts -
Water aerobics X2 (60 minutes) X2 (90 minutes)
Walk X3 (45 minutes)
Yoga X1
Strength training X2 (maybe X3, 30-40 minutes)

1 Jul:
   

30 May:
   

Age - 45
Height - 5'5"
Starting Weight - 183.0
Measurements (original - 30 May 16) current - 1 Jul 16 :
Neck (14.00) 14.00 N/C
R Arm (13.25) 12.75 (-.5)
L Arm (13.00) 12.75 (-.25)
Bust (41.00) 39.00 (-2.0)
Waist (40.00) 38.50 (-1.5)
Hips (45.00) 42.00 (-3.0)
R Thigh (26.50) 25.25 (-1.25)
L Thigh (26.00) 25.25 (-.75)

While I am not confident that I measured exactly in the same places, I couldn't have messed up every single one...so there was definitely a loss of some inches. I figure as time progresses, it will be like the weight trend line...as long as it is trending down, I'm not too worried about exact measurements. I don't notice much of a change in the photos, but I wasn't really expecting to after just a month.

Although I trended about even on my weight, my husband gained 5.2 pounds from 21 June - 28 June. We did have the conversation about his BMR and TDEE levels and while I kind of felt like the Peanuts teacher (you know, wha wha wha wha wha rambling) when I asked him if he wanted to hold at 2200 calories for another week, he said to bump it up another 100 calories. While he is not happy about the weight going up, I just think men have a different mindset...since we have been getting back into weight training, he was like, "it's all just muscle" and flexed his biceps. LOL I also took photos and his initial measurements today. He rolled his eyes at me as if to say..."what other crazy stuff is she going to subject me to?"

So, our original plan for this week was 2000 (major milestone for me!) and 2300 for him. But, the first day of our increase, a friend I hadn't seen in years came through town and we went out for Korean (my absolute favorite) and then Sonic for milkshakes. Needless to say, my calories were over 3000 and my sodium was probably as much as I normally have in a week! We reduced 200-300 calories for a couple days, ate around our goal today (except I misentered an item and actually went over again today), and may reduce for another couple days to get our weekly average back on track. We'll see. Even at a current average of 2167 calories for this week after four days, my weigh-in this morning was right back where I started at 181.8. My husband's calorie average is at 2505 with the one pound gain. If our weight tomorrow is about the same, maybe I'll just take this as an opportunity to do an increase of more than 100 calories.

I hope everyone on the Forums has a wonderful 4th of July weekend. Go ahead, eat a hot dog (or two or three) and a slice of apple pie! american flagyou're a star
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07-02-2016, 01:41 AM
Post: #28
RE: The journey of a thousand miles begins with one step -- Lao Tzu
Sorry guys! I mixed the photos up. Think I need to go to bed:

1 Jul:
   

30 May:
   
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07-02-2016, 01:51 AM (This post was last modified: 07-02-2016 01:53 AM by hannah77.)
Post: #29
RE: The journey of a thousand miles begins with one step -- Lao Tzu
Oh, and my latest blood test results.

With 5mg of Lipitor every night:
- Total cholesterol down to 185...from high of 260 eleven months ago.
- LDL cholesterol down to 107.8 from 167.2.
- HDL cholesterol at 58.
- Triglycerides at 96.

With 250mg of Metformin every night:
- Glucose at 97...from high of 109 four months ago.
- A1C at 5.8...relatively steady.

Will be asking doctor next week about possibly changing to 500mg of extended release Metformin as I would like to have those numbers drop a little bit more.
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07-02-2016, 10:40 AM
Post: #30
RE: The journey of a thousand miles begins with one step -- Lao Tzu
All great news! Your bloodwork, your inches, your photos! You are right, a month isn't enough time to see much generally, but I can actually see differences in your pics. You are definitely getting somewhere. So question, do you plan to teach with your certifications? I always have it in the back of my head that I'd want to get a yoga certification, but timewise I can't pursue that at this point.
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