Saturday, April 24, 2004

Weigh In & New Goals

Well I'm back in the 280s, barely.  I weighed in at 289lbs and 12oz. 

The good news is my waist measurement is 44" and that's 1/2 of an inch away from size 26, which my other measurements hit months ago.  It's time to drop that 1/2 inch and another size.

So here's how I'm going to do it.  These are my goals.  And by goals I don't mean good intentions, I mean actual goals. 

I'm going to keep my calories at 1800 for another week, mainly because I'm going to do a lot more exercising.  I realize I dropped the ball (the balance ball in my case) as far as exercising goes, and it's time to rededicate myself to this process.

I also read an interesting article today that says a diet high in dairy can help you shed more fat.  Being a cheese fiend, this is good news.  Here's the article: WebMD with AOL Health - Dairy Foods Help Burn Fat, Speed Weight Loss.  We'll give it a go, what the heck.  I eat a lot of yogurt anyway, so a few more servings of cheese can't hurt.  It will also help with my protein totals, which aren't that great.  Of carb, protein and fat, generally protein runs last in ratios.

So here are the GOALS.  Meaning I'm making a committment to myself to follow these goals to the letter.

Calories: 1800s / fat no more than 30%
Sodium: <3000mg
Water: 96oz per day
Dairy: 1200-1400mg
Exercise: walk 2 miles 5x a week for a total of 10miles. 
               do Pilates every other day, starting TODAY
               ride exercise bike 6x per week

And most importantly, I'm going to deal with my fears each day.  That's the emotional goal.

Hopefully at the end of this week we'll see a weight loss, but that's not going to be my focus.  I'm going to focus on today, which means I'm going to ride the bike and do Pilates, as well as meet my 1800 calorie goal.

I'm a woman on a mission!  And I will not fail. 

Calories: 1873 / 21%
Sodium: 2982mg
Calcium: 1396mg
Water: 96oz
Exercise:  stationary bike 15 mins, Pilates, & ab roller: calories burned 304

 

5 comments:

cw2smom said...

You are very inspiring to me!  Congratulations on your progress!  I am just about to really get serious again with my weight loss!  Lisa @ Wearin' My Heart

diamondx9x said...

Ginger, first of all, let me apologize for not getting my butt over here soon. I have no excuse. Jus' been lazy. Second, let me say I think you're doing an excellent job with this juggling act we call our weight loss and fitness journey. You know I always refer to my as "finding my balance," thus the name of my site. Keep hanging in there, girl, and you'll find yours, too.

So, I hear ya, girl. Juggling your nutritional goals on FitDay definitely ain't not joke, baby!  LOL  When I first started to use those features, it drove me NUTZ!  But I just keep hangin' in there...sometimes I hit, sometimes I miss.

Regarding your entry entitled "Permission to Succeed," all I can say is AMEN!  I feel ya on that, too!

diamondx9x said...

As for plateaus, one thing I'm learning is this:

About every two weeks or so, it's a good idea to mix it up a bit on the exercise front so your body won't become used to the routine. I've heard from fitness trainers that if you keep doing the same routine week after week with no variation in duration or intensity, the body anticipates it and it's like it becomes immune, if that makes any sense. (I can't remember the trainers' exact words, but I hope you get the idea.) So I added a couple of step aerobics sessions to my routine (in lieu of walking) and the next thing I know, I dropped 5.5 lb. I also varied my weight training routine a bit and I've now added back my yoga. I'm also going to start doing interval training during one of my three weekly walks to mix that up, too.

diamondx9x said...

As for calories, fat, sodium, etc., I really don't know what to tell ya. The only thing I know is that the "cleaner" the food I eat, the less of it I can eat. I've really cleaned up the "junk" food in my diet and since I've done that, it's really quite easy to stay within my 1,500 to 1800 calorie range. My problem is keep my sodium down and of course my fat. But I've learned not to over-focus on the fat number. What I focus more on is the "type" of fat I'm consuming, since all fats are NOT created equal. My main goal regarding fat is to keep it to around 50g per day and that that 50g be mostly "good" fat that my body needs, like you get from olive oil, salmon, sardines and other healthy fish oils, nuts, etc.  I also decided try eating leaner cuts of meat to minimize my "bad" fat consumption even further.

As for sodium, I've pretty much figured that out too (in my own case anyway). Mine mainly come from foods in packages, i.e., boxes, cans, bottles and other containers, especially salad dressings, salsas, etc. I was shocked to realize that on average, a serving of "low fat" or "low cal" salad dressing contained around 400mg of sodium (for 2 tablespoons). And I normally use 2 to 3 servings...it's no wonder my sodium was through the roof. I'll be making my own starting next week. The calorie will be higher, but the nutrition will be, too. I've also started cooking with Morton's Lite Salt and that helps out a LOT, since it's less than half the sodium of regular or sea salt (290mg per 1/4 tsp. vs 590 for regular salt).

Hope that helps. God bless you, my friend!  :o)

Lynne

journey2sarah said...

Looks like a plan for a recipe for your personal success.  Go baby go.  I just read the pug diary today (only had time for the initial one because my time is becoming scarcer than platinum--so many urgent and important projects/things going on in my life just now--and of course, the convertible with the top down in the sunshine!). LOL!!!!  I am savoring them; I will be looking at the rest of the Winston postings as time permits and as required (saving them for when I need a lift).  Love you sweetheart; we are all here for you girl!!!