Dido's Journal to Fitness & Weight Loss

[dido]

Hi. I've spent some time viewing some journals on this site, and I'm impressed by the helpful feedback and support you give each other here, so I'm starting a journal of my own.

About me:

I'm a 43-year old woman, 5'5" tall and currently weighing 194.5 pounds. I'd like to get down to 155 #s, which is the lowest weight that I've ever been able to consistently maintain (for periods of a year or more) in my adult life. My intermediate goal on the way down is a 10% loss, which would bring me to 175 #s.

While I know that I'm "obese," I've been far heavier than I am now. My high weight, about 6 years ago, was 242 pounds. (I was this fat for about 3 years). A serious illness 3.5 years ago led to a weight loss of 95 pounds, to 147. After surgery and recovering my health, I gained about 30 pounds back in the first 6 months; the rest of the weight has been a slow creep upwards over the past 3 years.

I started walking for physical therapy. Just over a year ago, I built up to walking my first half-marathon, and I am currently in training for my second.

Six weeks ago, I joined the Y, and instituted a regular strength training program as well.

My main goal is improved health and fitness. The weight loss is secondary but I know essential.

I thank you in advance for any helpful advice and comments.

[dido]

Breakfast: 2 slices multigrain bread, 2 T peanut butter; 1 lite yogurt; 2 tangerines; coffee w/skim milk

post-workout: Atkins Advantage bar

lunch: sushi (rice w/imitation crab & veggies), seaweed salad; coffee & 2 biscotti

snack: 4 slices deli turkey, 1/2 cup nf 3-bean salad

dinner: 1 cup cream of chicken soup (yup, I know); broiled haddock, green beans, baked potato w/1T sour cream; 1/2 cup rainbow sherbet

snack: 1 lite yogurt, apple

2673 calories, 25% F, 20% P, 55% C

Exercise:
cardio--walked 3.75 miles

Weights:
Eagle Ab Crunch 2 sets x 9 reps @ 55#s
Ab Crunch 3 sets x 12 reps @ 60#s
Back Extension 2 sets x 15 reps @ 80#s
Arm Curl 2 sets x 10 reps @ 20#s
Tricep Extension 2 sets x 15 reps @ 35#s
Wide Chest Press 2 sets @ 13 reps @ 35#s
Overhead Wide Shoulder Press 3 sets x 11 reps @ 15#s
Narrow Lat Pulldown 2 sets x 12 reps @ 75#s
Row/Rear Delt Seated Row 2 sets x 13 reps @ 55#s
Leg Press 2 sets x 15 reps @ 130 #s, 1 set x 10 reps @ 135 #s
Hip Abduction 2 sets x 13 reps @ 55#s
Hip Adduction 3 sets x 13 reps @ 75#s


Comment: this eating day is fairly typical. I will note that I was really hungry today--I've walked over 10 miles between yesterday & today and spent about 4 hours total exercising. Since dinner my raging appetite is finally calming down some.

[Lady C]

Hi dido. Well, you've come to the right place. :thumbup:

Originally Posted by dido

2673 calories, 25% F, 20% P, 55% C
Comment: this eating day is fairly typical.

I also noticed that you are eating too much. You need to eat to feed the muscle only not the muscle and the fat. Your caloric intake should be 1500-1800 max. Cut out the starchy carbs, fruit and yogurts after lunch. Only eat protein and high fiber carbs to get full. You can even increase your protein to about 30% of your intake that will help you stay full longer.

Your activity level looks good but you need to watch the diet some.
Keep up the good work :thumbup:

[dido]

The concrete advice is appreciated. The gratuitous comment is, however, not. I hope I'm not being oversensitive (and it's certainly possible that I am), but I don't need to have pointed out to me that I'm fat. I'm quite well aware of the fact , but it makes me feel humiliated to have it pointed out . Thank you in advance for your future consideration.

Originally Posted by Lady C

Hi dido. I couldn't help but notice that you have a long way to go.

[sillygirl]

Originally Posted by dido

The concrete advice is appreciated. The gratuitous comment is, however, not. I hope I'm not being oversensitive (and it's certainly possible that I am), but I don't need to have pointed out to me that I'm fat. I'm quite well aware of the fact , but it makes me feel humiliated to have it pointed out . Thank you in advance for your future consideration.

As I'm not Lady C, I obviously can't answer for her. But I don't believe she was being malicious with her comment. Most of us on here do have a "long way to go" no matter what our situation is- whether we're looking to add muscle, shed bodyfat, lose weight, etc.

Anyway. Lady C has made some excellent points. You're eating too much, and definitely ditch the Atkins bar. It's way too high in saturated fat and contains hydrolyzed collagen, which is basically a "fake", cheap protein with a low BV. You're paying a lot for...well, basically nothing.

You're much better off getting protein from natural food. I know it's not always possible to make food, and sometimes if you're on the go grabbing a bar is easier. But stay away from the Atkins bars. If you need to use a bar, I either choose the Carbwise bars [although they're also a bit high in saturated fat] or the EAS AdvantEdge Carb Control bars. I really like the Chocolate Cream Pie ones. I also like the 1/2 sized Detour and Oneway bars you can find at Walmart and Target.

But I'd keep all protein bars to a bare minimum. I only eat them 1-2 times a week. They're just so processed and full of who knows what.

The EAS Ready-To-Drink Carb Control shakes are another choice, as they are low in fat and carbs and high in protein.

Anyway, we're definitely all here to help. Please accept all criticism as being constructive. I know this can all seem so overwhelming- every single one of us on this board has been new to this at some time. But you're definitely on the right track. Make some small and gradual changes, and you'll be kicking some butt in no time!

[dido]

Sillygirl,
Thanks for the suggestions. I'll look at those other brands you name. Actually, today was the first time I've ever tried an Atkins bar. Usually when I grab an energy bar (typically about 3x a week after a workout), it's a Luna bar. What do you think about those?


Also, Lady C, I didn't mean to discount your concrete suggestions. I thought those were very helpful. My calorie levels tend to creep up because I get hungry and I'll see if increasing the % of protein helps.

[Lady C]

I'm really sorry! I truly didn't mean to offend you. I was just trying to point out that with some help from some of us on this board you can make your goals. My comments were strictly meaning to help.

[dido]

Lady C, Thanks. I look forward to more of your informative advice.

[teresamari]

Welcome. I am glad to see someone like me here. Ever thought of doing a triathalon, mini? this is what got me serious.

your 10% bodyweight goal is very reasonable. remember to write down everything you eat, even if it is "guilt" food. (i think you know what i mean)

the luna bars are from the makers of cliff bars, which i prefer. expecially the carrot cake one. they have a good protein, carb, fat ratio with a good source of fiber.

take your time changing your diet. the foods that you are consuming now, are probably similar to what you have been consuming. make small adjustments as this will be easiest for your body, you do not need to shock your system for successful weight loss. in other words, make small changes gradulally.

p.s. i'm a little sensitive too.

good luck, best wishes

you go girl!

[cursor]

Congratulations on your resolve to control your body composition! I'm glad to see that you're including resistance training as part of your fitness regimen. The key to life-long (or at least for that portion that we have each have left ... ) control is in learning just exactly what it is our bodies need in terms of stimulus—both fuel and exercise.

As has been pointed out (and as you clearly recognize) your intake is too high—considering your goals. How often do you workout? While your food choices are reasonable, you could benefit from some rearranging within your meal structure.

meal 1 – pre-workout
1 slice multigrain bread (dry)
1 lite yogurt
coffee w/skim milk

[___w o r k o u t___]

meal 2 – post-workout shake (use blender)
½ cup cottage cheese, low-fat
4.2 oz peeled banana (approx 1 whole medium)
4.2 oz frozen strawberries
add water for desired consistency

meal 3 – complex carb + protein
chicken breast sandwich on (true) whole wheat bread
2 slices of Orowheat's Winter Wheat (or equal)
1½ oz chicken breast, skinless (measured cooked)
Add any veggies that you want (tomato, lettuce, etc) ... but no cheese or mayo (try various mustards)

meal 4
4 slices deli turkey, 1/2 cup nf 3-bean salad

meal 5
3 oz broiled haddock
1 cup green beans (4½ oz)
1/2 cup rainbow sherbet

meal 6
½ cup cottage cheese, low-fat
½ apple

If you're still hungry beyond this meal plan ... then drink water. Your body really doesn't need more than this, considering your immediate goals.

Here are a couple of questions for you:

• On what days during a 7-day week do you workout?
• Do you always do both weight training and cardio?

[sillygirl]

Luna bars are...okay. They still have a lot of sugar and the protein source still isn't of the best quality, but since they're lower in calories and in fat, they're fine for an occasional indulgence. I really like the Sweet Dreams ones.

Basically, I'll just say this. Fiber is your friend. I recently helped my 50 year old mom shed 25 pounds through diet alone- her work and lifestyle prevents her from being very active [she travels a lot with my dad]. She came out and stayed with me for about a month, and I helped revamp her diet. The first thing I taught her was FIBER. AND LOTS OF IT. Fiber keeps you feeling full and keeps things running...uh, regularly, LOL.

Good food choices for fiber would be:

Oatmeal, oatbran [plain and not instant]
La Tortilla Factory Tortillas [my FAVORITE- I always have a package in my fridge!]
Kashi Good Friends, Kashi Go Lean, or Kashi Heart to Heart [I stick with the Good Friends, as it isn't so high in sugar]
Veggies [brocolli, cauliflower, etc]
Beans
Apples
Whole Wheat Bread [try to choose one low in added sugars and that contains at least 3 grams of fiber per slice!]
All Bran, Fiber One cereal



I try to get fiber in at every meal- whether it's through a veggie or a La Tortilla Factory tortilla. Once you're consuming more fiber, however, make sure you increase your water intake. You need water with all that added fiber- I drink about 8-16 oz of water almost every hour I'm awake.


Once you're going with fiber, add some clean sources of protein. Protein helps me a lot with the satiety factor. Some decent sources of protein are:

Cottage Cheese [low-fat or fat-free]
Chicken Breast
Egg Whites
Tuna
Protein shakes [low-carb/low-fat, with whey protein]
Veggie burgers

Basically, for a meal, match things up. Chicken and veggies! Tuna in a whole wheat La Tortilla Factory wrap! Etc. I've been known to eat some pretty interesting combos to get fiber [good carbs] & protein in a meal, haha. I've gotten used to eating this way, though, and I honestly do enjoy it.

Also invest in Kraft's Fat Free Zesty Italian, Fat Free Regular Italian, and Fat Free Ceasar Italian Dressings. They taste great on veggies, chicken, veggie burgers, egg whites, even cottage cheese!

Once you get that down, we'll move onto the good fats...

Never underestimate the importance of baby-steps when doing stuff like this. You don't need to make chicken & veggies your every single meal. Maybe try grilled chicken & veggies just once a day, while keeping the rest of your meals the same. Just slowly work on switching it over.

[Lady C]

Dido, I thought that you might find this thread helpful.
She ate EXTREMLY low caloric intake but was successful. Her full diet and workout routine are listed. If you have specific questions I'm sure that you will get an answer. Her husband Andre still posts here regularly.

[dido]

Thanks, everyone, for the helpful suggestions. I will have to sit down an make a grocery list.

Answers to questions:

I usually work out about 5 days (sometimes 6) a week, as follows

Monday--optional rest day. If I do something, it'll be relatively lighter--swimming, or maybe a yoga or pilates class or tape.

Tuesday--full circuit weights. Maybe 1 mile on the elliptical too if I have time.

Wedneday--rest day.

Thursday--repeat of Tuesday.

Friday--about 75 minutes of cardio, either walking or mixing it up between the elliptical, recumbant bike, & treadmill.

Saturday--a 3-4 mile walk in the morning and a full-body circuit of weights in the afternoon.

Sunday--generally a repeat of Friday.

That's basically it, except sometimes I'll do the Friday schedule on Thursday and then the Saturday schedule on Sunday (which is what happened last week).

And TeresaMari--yes, I have thought of doing a sprint-triathalon. But I'm going to have to learn to swim better first--I'm planning on taking swimming lessons this winter. Then in the spring, a friend of mine runs a women's cycling group so I'll get out on my bike a lot more then too.

[teresamari]

your carbs 55% is right on the money (4 calories per gram)

your protein 20% again right on the money (4 calories per gram)

your carbs and protein are already on the low end of the recommended range of total caloric intake

your fat is where you are high (9 calories per gram) 10-20% is the recommended range. when you are trying to lose weight you should be in the lower range 10% and only half or less of that should be saturated.

this is a big life change, take it slow and easy. there is no need to go to such drastic measures as both Andre and his wife. the studies support losing 2 lbs per week or less in order to keep it off.

[dido]

Teresa, I appreciate your supportive comments. My philosophy is like yours--I'm trying to make this a lifestyle change, not a "diet," so I don't mind taking it a little more slowly as I learn to live with the changes I make *for good.*

I was thinking about this issue so intently this morning when I was driving to work that I missed my exit and had to turn back!