Category Archives: dieting

An article on what research says about losing weight and keeping it off

How is that for World’s Longest Title?  I am sure this will get me a lot of traffic, too.  This kind of title does that.

I was reading one of my favorite blogs by Chris Kresser.  He writes quite smartly about weight loss and, in particular, he deals with a lot of clients who struggle with weight loss and system imbalances.  Many of these people have tried all different diets as well, from Paleo to low-carb to low fat, etc., and just are stuck.  One thing I like about him is that while he tends towards Paleo style eating, he is not averse to carbs in the form of potatoes and some things like rice if you can tolerate it (same with dairy).  He keeps an open mind.  You know there is a lot of diet dogma out there and people will defend their eating style to the death, so it’s refreshing to come across someone like that.

 

Anyway – way off track there.  Chris also does a podcast which is quite interesting and covers a lot of different health aspects.  He happened to have another researcher who specializes in the brain and obesity (and blogs about it here) on his show who I also enjoy reading by the name of Stefan Guyenet.  He is an obesity researcher and his posts are quite thoughtful on the subject.

Here is a link to the podcast transcription. You can either read the transcript or listen to the podcast.  (I like reading because I can skim to parts that interest me the most).

He talks a bit about setpoint and the difficulty in maintaining weight loss.  Here is this quote “

So, when you lose a bunch of weight, one of the things that happens when you’re below where your body wants you to be is you’re hungry.  You don’t get full with the same amount of food.  Your body just wants you to keep eating and eating to replenish that body fat.  You know, it’s like if you skip a few meals, you’re hungrier when you do start eating again.

I find this interesting because I used to be able to eat less calories and not be hungry. Now I get very hungry. These are the times I wonder if my body wants to be a lot heavier than it is. And I am still in the overweight category, too.

Stephan also has a theory about food palatability going along with obesity. And I think we get that with how addicting certain types of food can be, like sweets or whatever.

The basic idea is that food, depending on its specific properties, has a certain motivational value associated with it and also a certain enjoyment value associated with it.  The motivational value is called reward, and the enjoyment value is called palatability.  Just to illustrate that, I’ll give you a little example.  You’re in a restaurant.  You just had a big meal, a really nice meal.  You’re full.  And then the waiter brings out a plate with a warm chocolate brownie with vanilla ice cream and chocolate sauce drizzled on it, and they put it right in front of you, and the smell is wafting up your nose.  What are you going to do?  Are you going to eat it, or are you not?  And if you don’t eat it, how hard was it?  You wanted to eat it.  Or if you don’t like brownies, put something else in there that you do enjoy.  But what happens if that waiter had brought out a plate of steamed, plain potatoes and put it on your plate?  You’re stuffed after this meal, and they bring out steamed potatoes with nothing on them.  No salt, nothing.  Are you going to dive into those potatoes?  Of course not.

It’s nice to see researchers actually working on this and not just saying you have no willpower.  There is also a link to a diet motivator plan called Dan’s Plan, just to let you know.  I won’t include the link here because it is in the podcast, but it has some free tools that you might find interesting the keep your behaviors motivating. There is also a paid option, but I didn’t click on that, so I can’t say much about it.

Anyway, I just thought some of you might enjoy this article.  It also talks at length about how sleep  (or lack thereof) affects weight loss as well.

 

Also, the site is really a gold mine of health info in the podcasts, so dig around there.

Thoughts on loose skin

I get asked a lot of questions about whether I have loose skin after losing almost 100 pounds.
Yes, I do have some. And I will probably have more, but I don’t know what is going to tighten up or not. It is most obvious on my upper arms, and my upper thighs. You don’t notice it unless I am in a bathing suit, or wear a sleeveless shirt (which I normally don’t anyway because I am very fair skinned).
I wasn’t born with the genetics to have nice tight skin. And nothing you do will change that. No creams, no workouts, not guzzling water til the cows come home. Nothing can change your genetics. Strength training will help the skin ‘drape’ better over the muscles and have a better appearance – but won’t actually do anything to the skin itself.

Does it bother me? Sometimes. There are days where I am just thrilled with the changes in my body. Other days, the skin is a bit depressing – because I know my biceps are buff, but the extra skin doesn’t let them shine, so to speak.

So many people panic about the loose skin before they even begin a weight loss journey. I don’t understand that. First, you might have the good genetics and a little luck on your side. And second, do you honestly want to be fat?? I mean, really – would the thought of some loose skin be the reason you want to stay obese? Hardly anyone can see the loose skin. Everyone and their neighbor sees the fat.

Today’s stats:

Calorie goal: 1,400 • Consumed: 1,318 • Burned: 213
Net calories: 1,105
C/P/F ratio: 53/24/23

Weigh in is tomorrow

Not sure what to expect on the scale. Today DH was looking at me kind of funny. I asked him what he was looking at. His reply ” You just look so thin and athletic”.

I was flabbergasted! Me – athletic?? Me??? That just made my day!!

Today’s stats:
Calorie goal: 1,350 • Consumed: 1,306 • Burned: 330
Net calories: 976

C/P/F ratio: 57/25/18

Lots of biking today!

Well, I seem to have my head in the correct place again. That was definitely an uncomfortable few days there. Going to my parents’ house for a few days, so that will be another challenge for me. Will bring some NS foods, just in case.

Biked a lot today. Did 4 miles to my flip house and back (mowed the lawn there), then we went for an afternoon ride. At least 13 miles if not more. Went further than planned. There is an ice cream shop on the bike path that serves Only8 frozen yogurt. You can get a nice big frozen yogurt for only 160 calories, flavored any way you like. I had espresso. Yum! Then we actually went a bit further down the path, just for kicks. Maybe added another mile onto the tally. I am tired now. No more exercise for the rest of the day!

Today’s Menu:

Calorie goal: 1,350 • Consumed: 1,302 • Burned: 377
Net calories: 925
C/P/F ratio: 49/25/26

Brekkie:
Fage 0%
hemp lowfat granola
strawberries
honey
coffee with milk

Lunch:
egg salad sandwich (2 eggs, 1 tbsp light mayo, mustard) on a lite flat out wrap

Snack:
Only 8 Frozen yogurt
soy crisps

Dinner:

Turkey burger on light oat bread
steamed broccoli
strawberries

Snack:

Dulce de leche Luna bar

Great day for a bike ride

78 degrees and sunny in mid April! Excellent day. You can see the route below that we took today along the bike trail.
The bike trail comes pretty close to a coffee shop, so we stopped there and then went back home. Almost 13 miles, and I felt pretty good!

Today’s menu:

Calorie goal: 1,350 • Consumed: 1,379 • Burned: 344
Net calories: 1,035

Food Item Servings Cals
Brekkie:
strawberries (raw) 1.00 46
Honey 0.30 18
Fage Total 2% 0.50 65
Nature’s Path Organic Hemp Plus Granola Cereal 1.00 140
Coffee 1.00 2
Hannaford 1% Milk 1.00 110

Lunch
:
Contadina Pizza Squeeze Pizza Sauce 1.00 30
Hannaford Shredded Mozzarella Cheese Part Skim 1.00 80
Hormel Pillow Pak Sliced Turkey Pepperoni 1.00 73
Flat Out Flatout Multi Grain 1.00 100
Clementines, Raw 1.00 35

Snack:
Grande Non Fat Latte 1.00 130
Hannaford Mandarin Oranges Snack Bowl In Light Syrup 0.80 56

Dinner:
Birds Eye Baby Broccoli Florets 1.00 30
Hannaford Unsweetened Applesauce – 4 Oz. Cup 1.00 50
Fisher Whole Cashews 0.30 54
Tyson Raw Boneless Skinless Chicken Breast 1.00 110
Sun Chips Multigrain Original 0.50 70

Snack:

Clif Luna Chai Tea Luna Bar 1.00 180

Hard workouts

Did a bit too much exercise today. I did my back/legs workout on the bowflex, then did Cardio Overdrive (The Firm). That would have been plenty of exercise for the day, but we went biking this evening. I went a different way, and ended up having to go up one really big hill, then a smaller one at the end of the ride. Good timing….

Anyway, I was not thinking I could bike up the whole hill, but I did it! I was breathing quite hard at the top, but my recovery was quick – which pleases me a lot.
I imagine I will be retaining water due to the exercise for tomorrow’s weigh in. Oh well.

Today’s menu:

Calorie goal: 1,350 • Consumed: 1,434 • Burned: 544
Net calories: 890

Food Item Servings Cals
Brekkie:
Nutrisystem Advanced Lowfat Granola Cereal 1.00 160
Fage Total 2% 0.50 65
Honey 0.30 18
Coffee 1.00 2
Hannaford 1% Milk 1.00 110
Wyman’s Blueberries 2.00 60

Lunch:
Nutrisystem Advanced Cheesy Homestyle Potatoes 1.00 210
Boca Meatless Original Burgers 1.00 90


Snack:

Hannaford 1% Milk 1.00 110
Espresso Shot 1.00 9
Clementines, Raw 2.00 70

Dinner:
Nutrisystem Advanced Beef Tacos 1.00 220
Birds Eye Baby Broccoli Florets 1.00 30
Hannaford Unsweetened Applesauce – 4 Oz. Cup 1.00 50
Fisher Whole Cashews 0.30 54

Snack:
Nutrisystem Advanced Blueberry Lemon Bar 1.00 160
Skim Milk 0.20 16

Bottling up motivation

Don’t you wish you could bottle motivation to take when you don’t have any?? Right now I feel like I could fly if I tried! I did Day 1 Week one of C25K and I couldn’t believe how easy it was. I was barely out of breath during the jogs, and recovered so fast.
Plus – working the bowflex is making me strong.
It’s a great feeling. The 150s are so close, so close!!

Today’s menu (NS day)

Calorie goal: 1,320 • Consumed: 1,330 • Burned: 483
Net calories: 847

Food Item Servings Cals
Brekkie:
strawberries 1.00 46
Honey 0.30 18
Fage Total 2% 0.50 65
Nature’s Path Organic Granola Cereal 1.00 140
Hannaford 1% Milk 1.00 110
Coffee 1.00 2

Lunch:

NutriSystem Nourish Fudge Graham Bar 1.00 210
Boca Meatless Original Burgers 1.00 90

Snack:

Hannaford 1% Milk 1.00 110
Espresso Shot 1.00 9
Clementines, Raw 2.00 70

Dinner:

Nutrisystem Advanced Thick Crust Pizza 1.00 280
Birds Eye Baby Broccoli Florets 1.00 30
Hannaford Unsweetened Applesauce – 4 Oz. Cup 1.00 50

Snack:

NutriSystem Caramel Crunch Popcorn 1.00 100

Cake today

I did well on eating, but I did plan for some chocolate birthday cake. Had cake for my sister (which I made). It was quite good, and I enjoyed it.

After watching my nieces for almost 12 hours (!!!!), I hadn’t gotten in much cardio. So at 9pm, right after they left I did the Leslie Sansone 4 Fast miles dvd. I am glad I did. That should have taken care of the cake at any rate LOL! They left too late for me to do day 2 of Couch to 5K, so I will pick that up on Monday and do MWF for those workouts.

Happy Friday!

It’s Friday! Yay! Today was the Last Chance Workout challenge with a fitness group I joined. So I pushed the bowflex workout to 3 sets. I got through most of the exercises, but failed out on a couple. I think I may stick with 3 sets next week as well. My legs are tiny bit sore from the Couch to 5K start I did yesterday. Not too bad, though.

Today’s menu:

Calorie goal: 1,320 • Consumed: 1,229 • Burned: 521
Net calories: 708

Breakfast
Food Item Servings Cals
strawberries (raw) 1.00 46
Honey 0.30 18
Fage Total 2% 0.50 65
Nature’s Path Organic Hemp Plus Granola Cereal 1.00 140
Hannaford 1% Milk 1.00 110
Coffee 1.00 2
Lunch:
Light Flatout Wraps 1.00 90
Morningstar Farms Veggie Breakfast Sausage Patties 1.00 80
Whole Egg, Hard Boiled 1.00 75
Hannaford Light Mayonnaise 0.50 16
Snack:
Clementines, Raw 2.00 70
Dunkin’ Donuts Small 10 Oz. Hot Latte Lite 1.65 116
Dinner:
Perdue Chicken Breast 1.00 100
Birds Eye Baby Broccoli Florets 1.00 30
Hannaford Unsweetened Applesauce – 4 Oz. Cup 1.00 50
Bolthouse Farms Premium Matchstix carrots 0.50 18
Fisher Whole Cashews 0.30 54
DaVinci Olive Oil 0.25 30
Snack:
Nature’s Place Soy Crisps – Sea Salt 1.00 120

Happy Monday!

A new week is here, and the end of March! The first quarter of 2008 is gone already. Jeez time goes by so fast!

I did a little small order with NS when they had their clearance sale. It came today, and there was my 80 pound bear! Yay! Very orange – blaze orange. The name on this one is ‘workout bear’. Look at those big arms!! Very appropriate for me, I think!

Today’s menu.

Calorie goal: 1,350 • Consumed: 1,361 • Burned: 365

Food Item
Puritan’s Pride Soy Protein Isolate Powder
Coffee
Hannaford 1% Milk
Boca Meatless Original Burgers
Nutrisystem Advanced Cheesy Homestyle Potatoes
NutriSystem Nourish Pancakes
Wyman’s Blueberries
Hannaford 1% Milk
Clementines
Smuckers Chocolate Sundae Syrup, Fat-free
Hannaford 1% Milk
Espresso Shot
Birds Eye Baby Broccoli Florets
NutriSystem Nourish Macaroni & Cheese
Hannaford Unsweetened Applesauce – 4 Oz. Cup
NutriSystem Caramel Crunch Popcorn