So here we go... Yesterday I got all overwhelmed about how long it's going to take me to get out of the "obese" BMI range. And about how I've only come so far and it's been like... 7 months. (In addition to not feeling like I've had a solid loss pattern for 4 weeks). I got a comment on the Numbers blog from a fellow number nerd. She laid it out pretty clearly.
3500 calories per pound
170 pounds to lose
595,000 calories to burn
365 days to burn it
1630.2 calories to burn per day.
2302 Basic Metabolic Rate (BMR)
1400 caloric intake (average)
902 additional calories to burn per day!!!
Now we're working with productive numbers. This I can handle. Yes... It will probably take me more than 365 days. But it seemed like a good place to start. I'm going to have to up the ante with my personal fitness.
I worry about running at my weight because 315lbs on my knees, hips and ankles just doesn't seem like a great idea. I miss the elliptical. However, I can do interval training at home. I can do yoga. I can put two more SCHEDULED AND COMMITTED WORK OUTS INTO MY LIFE. And on my rest days... I still need to do what they call "active rest" aka... leave the house. Though sometimes it's hard because I can be such a homebody and I hate sunshine. I'm also going to try and take some photos for you guys because it makes me feel like I have a purpose on the walk.
Here's the plan.
Mondays: active rest (WALK DAMMIT!)
Tuesday: Aquacise + HIIT
Wednesday: HIIT
Thursday: Aquacise + HIIT
Friday: active rest
Saturday: PiYo class + jog/walk (at night of course, when they can't see me a-jiggling).
Sunday: HIIT at home or go on a hike with Tawnie.
I'm also implementing a new eating plan. Because I'm kind of a muncher... and I want to have better accountability for how many times I eat in a day. I have created some fun rules.
Before I eat I will...
- drink 24oz of water.
- take a walk around the block.
- take 5 deep sighing breaths
- throw away or choose to donate 5 things.
I've decided I will change these rules when I get sick of them but I have to follow them for a week. Let's see how long all of this lasts. I hope it's enough to kick me out of the stupid slump I'm in... I need to GET OUT OF THE 300's! I only have two months left before the NY move and I want there to be significantly less of me to take on that plane, to find an apartment for, to get someone to hire!
Big Fat ReCommit Love,
Nanette
It's such a major mental undertaking to lose weight. I just did this post called The Skinny...it really got me thinking about that. Sounds like you have a good plan though!
ReplyDeleteIn no way am I meaning to say this being a downer, but just to help you keep the anxiety and panic down.. your BMR will also go down as you lose weight. It is something I've had to wrap my head around on this journey. Just no matter what, NEVER give up. Not even if it's going slow. You are doing great!
ReplyDeleteAH! I hadn't thought about that. I guess I should probably re-evaluate every -20lbs. Thanks for pointing that out! :)
DeleteNo problem! I know it was SO frustrating for me to lose less and less, until I realized my BMR goes down as I lose the weight. The status quo doesn't cut it anymore. /hugs
DeleteWhen I began dieting seriously, with that huge animalistic appetite that could eat two men's meal's worth of food at one sitting...I started drinking 2-4 glasses of water BEFORE meals, and drank an addition 2-4 glasses with meals. As my appetite normalized, I cut back to 2-3 before meals. Now, I can get by with 2. To help me get fuller faster. I may go back to 3 for a while. :)
ReplyDeleteSince you have so much fluid to have with Allan's Challenge (and I keptup with it even after the DDDY were over), why not do 3 glasses before eating. That will help.
I also cut my progress BMI milestones in stages. "Get out of severe morbid obesity." "Get out of morbid obesity". "Get out of obesity"....that makes it easier than JUST getting out of obesity, which is a long way down from starting points. Right?
Best with the recommitment...
Thanks! I was looking at a website that didn't have the specific areas of Obesity. That makes the next milestone seem a lot more feasible to reach.
DeleteI could totally bump the 8oz to 8oz x 3. :) That fluid is such a help to get me that "full" feeling faster.
It is frustrating when bodies don't cooperate. It's like the body doesn't know there are formulas for weight loss and isn't abiding by them.
ReplyDeleteMy doctor says our bodies aren't machines, they don't operate on input/output at the same rate all the time. So many things can affect weight loss - stress, hormones, types of food, types of exercise - you are doing ALL the right things.
Do not give up (I am not suggesting you were thinking of it...) and the scale will catch up.
Get out of your head. Feel free to tell me if I am wrong but I think you are freaking yourself out and that's just going to make you discouraged. Don't think so far ahead. What can you do TODAY that will help you lose? Every day do what you can that day. By consistently doing the right thing, you will lose the weight.
ReplyDeleteYou can do this!
Ah... this is part of my motivational cycle... hard critical analysis. Understanding the numbers. Setting some solid goals. Scaring myself into seeing how long this process is, so no futzing around gotta stick to the plan. Since starting a new challenge, this mental thing has to happen. Not to mention I REFUSE to repeat the 4 week plateau from last semester.
DeleteYesterday I got a 30 minute HIIT in. In addition to skipping the entire .25 mile home from work. Heh... it was a good work day. :) Thanks for the encouragement.
Just keep at it - don't give up. I echo what Beth said above. Do whatever you can to move forward.
ReplyDeleteSounds like a good plan!! Wishing you the best!!
ReplyDeleteGreat ideas! Whatever will keep you motivated you gotta go for!!
ReplyDeleteI SO much admire your positive attitude! Don't forget how far you've come - a month ago you were 7 pounds heavier. A month from now you'll be 7-10 pounds lighter! This is really really hard stuff that you're doing! I know it's cliche, but if it was easy, everyone would do it - so take some deep breaths and appreciate the body that's building muscles for you so you can walk all around the city this summer!
ReplyDeleteYou've lost over 50 lbs in under a year, this is awesome! Remind yourself of this fact when you hit plateaus. Your exercise schedule looks amazing, so you know that it's just a matter of time before you'll see the number budge.
ReplyDeleteAlso, sometimes when I do the same workouts I notice that I don't sweat as much, so I either have to increase the weights, or speed, or anything that will make it more challenging: ankle weights, bigger hand weights, walking/jogging faster for a portion of the workout...
Try a new workout that you've never done before. There is only so much we can do with food intake, but there is a whole lot more we can do when it comes to exercise.
Wow, it's like you came to my Weight Management class last night! I may have to take some of your ideas for my "homework"! ^_^ We had to make a list of things to do "instead" of eat. I particularly like this one: Before I eat I will...
ReplyDeletethrow away or choose to donate 5 things. :D