It seems that every time I turn around, someone comes up with a "new" way to shed those last 10 stubborn pounds or last few stubborn inches. If I followed every "new" (and I'm putting the word new in quotes because I don't believe any of it is really new) exercise fad, then I'd probably end up spending all 24 hours a day exercising. No thanks. I mean, I love to work out, but I think my 39-year-old body would make me pay for it later if I exercised non-stop.
Several months ago I purchased a book entitled Flip The Switch: Proven Strategies to Fuel Your Metabolism & Burn Fat 24 Hours a Day, by Robert K. Cooper, Ph.D. I subscribed to Prevention magazine, and periodically they send you offers to try books risk-free for 21 days. This looked like a good one. I'm not disappointed. My point is that I'm reading more and more recent articles and books in which the authors (recognized as experts or near-experts in the fields of nutrition and fitness) recommend several short stints (10-15 minutes) of high-intensity exercise per day rather than one hour-long-or-so session per day, to keep the metabolism burning fat continuously. This philosophy is also supported/confirmed by Jordan Rubin, author of Perfect Weight America; and by Dr. Joseph Mercola.
I purchased a treadmill last year, which has helped me shed 25 pounds; but I think I've taken the wrong (for me, anyway) approach. I've done mini-mini-marathons on my treadmill at moderate speeds -- which tired me out and gave me sore muscles and joints but which didn't really do much to keep my metabolism burning fat constantly. Besides, I don't have hours every day to spend walking on my treadmill. It isn't boring, because I listen to music while I'm on it and try to walk to the rhythm of the songs; but especially on days when I'm working, I have a limited amount of time to exercise, and I want to get the greatest benefit from the time I do spend, however short that time might be. So once my treadmill is fixed (which I hope will be this weekend, once I receive and install the lower circuit board) my sessions will be no longer than 15 minutes and will be more intense than before (using the interval program). I will let you (meaning whoever reads this blog) know how that goes.
I wish success to all of you who have committed yourselves to being fit and healthy. As a Christian I believe my body is the temple of the Holy Spirit -- so I want to take care of that temple. May God bless, keep, and guide you all!
Wednesday, March 26, 2008
Saturday, October 13, 2007
10,000 Steps a Day
I've decided not to make my exercise goals time or distance-based. A couple of years ago I read several health articles which encouraged people to walk 10,000 steps per day. I did some calculations based on my stride length of 30 inches and figured out that 10,000 steps per day amounts to 4.73 miles. In the past 7 months I've worked up to a point at which -- in a combination of walking and jogging -- I can cover about 2.33 miles in 30 minutes. I also walk up and down the stairs at work, and I work in an 11-story building with 24 steps between the 1st and 2nd floors and 22 steps between each of the other 10 floors from the 2nd floor to the top floor (above the 11th floor) which leads to the roof.
So by walking the stairs four times per day (twice when I arrive at the building in the morning and twice during my lunch hour) plus my usual two treadmill workouts per weekday, plus all the walking I do between my office, the mail room, and the copy and file room, I believe I definitely reach my quota. I started using some of the other programs on my treadmill, too -- one called "Golf Course" which is a distance based program that divides into 9 and 18 "holes" of varying lengths and elevations. I "up the ante" a bit sometimes by increasing the incline so it's a bit more challenging. I'm sure that would make for a very difficult golf course but oh well -- I'm no golfer. I'm a walker. I also like the "Weight Loss" program. It's challenging because it has me increase my speed by 0.5 mph every 30 seconds for 4 minutes -- from 4.0 mph to 6.0 mph and back to 4.0 -- and repeats that for however long I set the timer, less 10 minutes (5 for warmup and 5 for cool-down). When I started working out I didn't think I'd ever feel like jogging or running. I didn't think my knees could handle it. Well, I was probably right. At 200+ pounds my knees probably couldn't handle it; but that was then and this is now. I am now in the mid-170's (174.6 as of Wednesday, October 10th). So I am putting about 25 fewer pounds of weight and pressure on my knees now than I would have been 7-8 months ago. That's just about the weight of a full 3-gallon bottle of water; so every time I pick one of those up (we fill our water bottles ourselves at Wal-Mart for 33 cents per gallon) I'm reminded of how much weight I've lost. Praise the Lord! I'm not where I'd like to be but I'm not where I used to be.
I'm definitely seeing a difference in my health, too. I have more energy, I sleep better, I think more clearly, and my emotional state is much better too. Of course I'm also more, well, "regular". *grin* The benefits of regular exercise are really too numerous to even list.
I definitely have the Lord Jesus to thank, because without Him I would not have the strength nor the desire to exercise. Some days I just don't feel like it; but when I tell Him that, an amazing thing happens -- He gives me the strength.
Well, here are my latest numbers. They may not seem much different than they were at the date of my last entry; but keep in mind that I've lost weight as well as fat. 33% of 174.6 amounts to less actual body fat than 33% of 180 or 190.
43 / 33 / 24
So by walking the stairs four times per day (twice when I arrive at the building in the morning and twice during my lunch hour) plus my usual two treadmill workouts per weekday, plus all the walking I do between my office, the mail room, and the copy and file room, I believe I definitely reach my quota. I started using some of the other programs on my treadmill, too -- one called "Golf Course" which is a distance based program that divides into 9 and 18 "holes" of varying lengths and elevations. I "up the ante" a bit sometimes by increasing the incline so it's a bit more challenging. I'm sure that would make for a very difficult golf course but oh well -- I'm no golfer. I'm a walker. I also like the "Weight Loss" program. It's challenging because it has me increase my speed by 0.5 mph every 30 seconds for 4 minutes -- from 4.0 mph to 6.0 mph and back to 4.0 -- and repeats that for however long I set the timer, less 10 minutes (5 for warmup and 5 for cool-down). When I started working out I didn't think I'd ever feel like jogging or running. I didn't think my knees could handle it. Well, I was probably right. At 200+ pounds my knees probably couldn't handle it; but that was then and this is now. I am now in the mid-170's (174.6 as of Wednesday, October 10th). So I am putting about 25 fewer pounds of weight and pressure on my knees now than I would have been 7-8 months ago. That's just about the weight of a full 3-gallon bottle of water; so every time I pick one of those up (we fill our water bottles ourselves at Wal-Mart for 33 cents per gallon) I'm reminded of how much weight I've lost. Praise the Lord! I'm not where I'd like to be but I'm not where I used to be.
I'm definitely seeing a difference in my health, too. I have more energy, I sleep better, I think more clearly, and my emotional state is much better too. Of course I'm also more, well, "regular". *grin* The benefits of regular exercise are really too numerous to even list.
I definitely have the Lord Jesus to thank, because without Him I would not have the strength nor the desire to exercise. Some days I just don't feel like it; but when I tell Him that, an amazing thing happens -- He gives me the strength.
Well, here are my latest numbers. They may not seem much different than they were at the date of my last entry; but keep in mind that I've lost weight as well as fat. 33% of 174.6 amounts to less actual body fat than 33% of 180 or 190.
43 / 33 / 24
Saturday, August 04, 2007
Perseverance
It's been a while since my last entry. I've gone on a couple of short trips and my mom visited our house to help with painting three of the rooms in our home and helping us get organized. During my trips I did eat at restaurants and didn't exercise a lot, so naturally I didn't lose weight during those times. I did get back on track as soon as I returned home, though.
The nearest weigh-in date to that of my last blog entry is June 2. On that date I weighed 192.4 lbs with a body fat percentage of 36. On August 1, I weighed in at 180.8 with a body fat percentage of 35. So, in the last 2 months I have lost 11.6 lbs, and almost half of that weight was pure fat (assuming the body fat detector in my scale is accurate, which I realize is assuming a lot but it's still a great motivator). I've heard that a healthy rate of weight loss is 1-3 pounds per week, so to lose 11.6 lbs in about 9 weeks is pretty good (I think).
I have a tendency to get discouraged when I gain weight from week to week. That's why it's good for me to look at the bigger picture. It helps me to persevere in my efforts. I give praise and glory to God the Father for my success, because He is the One who gives me strength every day (sometimes every moment, when I'm on the treadmill and don't think I can walk another step). I know He wants me to be healthy, and I'm getting there. I still weigh myself twice a week: once on Wednesdays -- those are the weight and body fat percentage figures I count and track in my log (a.k.a. the calendar we keep in the kitchen *grin*) -- and once on Sundays, to keep myself on track. So far it has really worked well.
Something else that has worked really well, though indirectly so, is having my house repainted and reorganized. I thank God for my mom, who was willing to come here and help us with both. She gave me the "push" I needed, and now that my house looks better (and cleaner), I'm finding it easy to keep it clean and organized. Doing that also gives me something to do besides eat when I'm not hungry. *grin* Lately I've been thinking of projects I'd like to do around my house that will make it look nicer, neater and make my housework easier (if that's even possible *wink* ). When my house is well-ordered I feel better and think more clearly, and that makes it easier to think of ways to eat healthier and be healthier.
Well, here are my latest stats. May the Lord bless and keep you.
43 / 35 / 24
The nearest weigh-in date to that of my last blog entry is June 2. On that date I weighed 192.4 lbs with a body fat percentage of 36. On August 1, I weighed in at 180.8 with a body fat percentage of 35. So, in the last 2 months I have lost 11.6 lbs, and almost half of that weight was pure fat (assuming the body fat detector in my scale is accurate, which I realize is assuming a lot but it's still a great motivator). I've heard that a healthy rate of weight loss is 1-3 pounds per week, so to lose 11.6 lbs in about 9 weeks is pretty good (I think).
I have a tendency to get discouraged when I gain weight from week to week. That's why it's good for me to look at the bigger picture. It helps me to persevere in my efforts. I give praise and glory to God the Father for my success, because He is the One who gives me strength every day (sometimes every moment, when I'm on the treadmill and don't think I can walk another step). I know He wants me to be healthy, and I'm getting there. I still weigh myself twice a week: once on Wednesdays -- those are the weight and body fat percentage figures I count and track in my log (a.k.a. the calendar we keep in the kitchen *grin*) -- and once on Sundays, to keep myself on track. So far it has really worked well.
Something else that has worked really well, though indirectly so, is having my house repainted and reorganized. I thank God for my mom, who was willing to come here and help us with both. She gave me the "push" I needed, and now that my house looks better (and cleaner), I'm finding it easy to keep it clean and organized. Doing that also gives me something to do besides eat when I'm not hungry. *grin* Lately I've been thinking of projects I'd like to do around my house that will make it look nicer, neater and make my housework easier (if that's even possible *wink* ). When my house is well-ordered I feel better and think more clearly, and that makes it easier to think of ways to eat healthier and be healthier.
Well, here are my latest stats. May the Lord bless and keep you.
43 / 35 / 24
Monday, May 28, 2007
Celebrating Small Victories
This past week I had my largest weight loss since I started working out four months ago: 4 lbs. Although my body fat percentage is holding steady at 36, the loss of 4 total pounds means a loss of 1.73 pounds of body fat, or 7 sticks of butter (minus a tablespoon or two). I like using the "sticks of butter" measurement because butter is pure fat; and the loss of so many sticks of butter means a loss of body mass.
I think the reason I lost so much this week compared to prior weeks is two-fold:
I think the reason I lost so much this week compared to prior weeks is two-fold:
- I added a pair of 5-lb hand weights to my resistance training routine
- I was working outside the home this past week (on a temporary assignment)
Muscle is more metabolically active tissue, which means that when you build it through weightlifting it burns fat even when you're not moving. In addition to lifting the 5-lb weights I try to do as much of my treadmill workout as I can while holding my 2-lb weights. This past Saturday morning I was actually able to carry them (and pump my arms back and forth) for about half the session. I know that did some good. Even though the calorie-burn counter on my treadmill probably didn't count the extra calories, any time I carry extra weight while I'm walking I know I burn more.
I'm especially happy about the extra weight lost this week because it's close to "that time of the month" and I usually gain weight due to heightened cravings (which I confess I usually succumb to). I must not be feeling the cravings as much lately, because I've been concentrating on eating foods with a higher fiber content (including some healthy cereals with oat bran -- I highly recommend the Kellogg's Smart Start Healthy Heart line, especially the Cinnamon Raisin -- YUM!). The fiber keeps me feeling full longer...besides its other benefits to the digestive tract.
I should mention that I have not counted even a single calorie nor a single fat gram. I have not been monitoring my intake of saturated fats at all...and yet I'm still losing weight. My last lab results showed a drop in both total cholesterol and LDL (low density lipoprotein) cholesterol -- the bad kind. All I've been concentrating on is keeping myself active and hydrated, and trying to replace as many high-glycemic carbohydrates (i.e., those made with refined sugars and flours) with lower-glycemic carbohydrates. Popcorn is actually a good moderate-glycemic snack, scoring 55 on the scale [of 1 to 100]. When I lived at home we had an air popper. Now that I'm married and there's just my husband and me, the 3.5 oz. bags of microwave popcorn are just the right size to get us through most of a movie. The Act II brand actually has 3 g fiber per serving.
I also found out that the quick-cooking Uncle-Ben's Converted Rice comes in somewhere in the mid-30's on the glycemic index. That's pretty low, for something that's considered a processed food. Diabetes.Net has a partial list of foods and their G.I. here. There are also books about diets centered around the glycemic index, and I would imagine each book has a comprehensive G.I. table. I have one such book, titled The Sugar Solution Cookbook, which I bought from Rodale Inc (the publishers of Prevention magazine). I don't agree with everything I read in Prevention (or in the books I buy from Rodale Publishers -- for one thing the founder is deep into Eastern spirituality, which is incompatible with Christianity), at least when it comes to diet, but the magazine definitely has its merits. For one thing, it has a section in every issue with good muscle-toning exercises. Also, the book I mentioned in my last entry (or the one before it), Flip the Switch, has a G.I. table.
I want to be healthy and strong because my body belongs to Jesus Christ and is the temple of the Holy Spirit. I'll have a lot less difficulty serving Him if I'm healthy. Also, if God ever decides to bless my husband and me with children, I want to be able to carry them to term and to keep up with them as they're growing. I'm not where I want to be, but I'm definitely well on my way there, praise God! OK, here are this week's "stats".
43 / 36 / 24
Saturday, May 12, 2007
Staying On Track
I've decided to weigh myself twice a week instead of only once. I believe it will help me stay focused and on track, and avoid the temptations I typically face on the weekend. Therefore, starting today I am going to weigh myself on Wednesday and Saturday mornings. This morning I weighed in at 193.0 with a body fat percentage of 35. Praise the Lord!
I also need to correct a statement I made in my previous entry. I had posted that I believed 4.4 miles per hour to be the fastest walking speed. Well, this week I "pushed the envelope" and discovered that it isn't. I actually walked for three minutes during one session at 4.6 mph (that happened to be the tempo of one song I was listening to -- "Night Boat to Cairo" by the British ska group Madness). Now, that may not even be the fastest walking speed, but for now it's the fastest I've ever walked. I've reached a point where I can maintain a 4.4 mph pace for 15 minutes, and I can fairly easily walk 1.45 miles in 21 minutes (with a 3-minute warmup and a 3-minute cool-down) at a peak incline setting of 6.5%. I am taking advantage of each day that I don't work to train myself to walk 1.5 miles in 22 minutes; so that on the days I do work I can still walk 1.5 miles, either in the morning before I go or in the evening when I get home (I prefer the morning -- it's cooler). I have actually walked a little more than 1.5 miles in 22 minutes several times this week, so I know I can do it.
Well, here are my stats as of this point in time.
43 / 35 / 24
I also need to correct a statement I made in my previous entry. I had posted that I believed 4.4 miles per hour to be the fastest walking speed. Well, this week I "pushed the envelope" and discovered that it isn't. I actually walked for three minutes during one session at 4.6 mph (that happened to be the tempo of one song I was listening to -- "Night Boat to Cairo" by the British ska group Madness). Now, that may not even be the fastest walking speed, but for now it's the fastest I've ever walked. I've reached a point where I can maintain a 4.4 mph pace for 15 minutes, and I can fairly easily walk 1.45 miles in 21 minutes (with a 3-minute warmup and a 3-minute cool-down) at a peak incline setting of 6.5%. I am taking advantage of each day that I don't work to train myself to walk 1.5 miles in 22 minutes; so that on the days I do work I can still walk 1.5 miles, either in the morning before I go or in the evening when I get home (I prefer the morning -- it's cooler). I have actually walked a little more than 1.5 miles in 22 minutes several times this week, so I know I can do it.
Well, here are my stats as of this point in time.
43 / 35 / 24
Wednesday, May 09, 2007
Kicking it up a notch
(I wonder if I need to get permission from Emeril Lagasse to use that phrase? *wink* )
About a week ago I received a book I ordered from Rodale Publishers (they publish Prevention magazine) titled Flip the Switch: Proven Strategies to Fuel Your Metabolism & Burn Fat 24 Hours a Day, by Robert K. Cooper, PhD. The book promises, as the title suggests, ways to raise metabolism and burn fat continuously, so the body rarely if ever goes into "fat-storing mode". The pamphlet I received that contained the certificate for a free 21-day trial of the book claims that rather than doing one 30-60 minute strenuous workout per day, the more effective method of burning more fat faster is to jump-start the metabolism every 15-30 minutes using a variety of techniques. The book also suggests eating smaller meals more frequently, sipping ice water (which quickly and temporarily lowers your body temperature), and keeping the ambient temperature cooler. There are apparently lots of other ways to continuously fuel metabolism, but I've only gotten through the first two chapters thus far. Still, I have started the ice-water-sipping technique (drinking from a water bottle makes that easy -- I simply squirt a small amount into my mouth from time to time), as well as the frequent/short/intense exercise technique (i.e., 15 minutes on the treadmill every hour, on the days that I'm not working). I'm working on the smaller-and-more-frequent-meals technique. I was raised with the "big three", so old habits die hard.
I will comment on other sections of the book as I finish reading them. Being a Christian, I naturally disagree with the author's evolutionary bias. I also disagree with the author's promotion of soy protein. I would not presume to tell anyone else what they should or should not eat, but I have read enough articles on the dangers of soy products for hypothyroid patients to avoid them in my personal diet plan. I also do not agree with the need to avoid animal products such as red meat and butter. To each his own. I would love to find a low-cost source of organic beef or bison (aka buffalo). Until then, I am content to eat lean beef.
These past three weeks I have gained a little bit of weight, lost it again, and then lost a bit more. This past weekend (May 4th through May 6th) I went on a retreat with the ladies from my church. The spiritual aspects of the retreat were wonderful. Two ladies (both guests brought by members of our local church) received Jesus as their Saviour and Lord. There were a lot of tears shed by many ladies (yes, myself included), a lot of laughter, a lot of singing, praying, playing, and eating! I justified my overeating this past weekend in the fact that the ladies' retreat is only once per year. By God's grace (or mercy or strength) I still managed to lose 1.6 lbs, although it was not fat (It was probably water weight -- I just hope it wasn't muscle). A lot of what I ate at the retreat was simple carbohydrates (refined sugar, starch and flour), the kind that cause my insulin levels to spike and then crash. The food was great, but it definitely wasn't high in fiber. Now that I'm home I'm trying to undo that by eating foods with a higher fiber content (and therefore lower on the glycemic index).
My energy level is holding steady, if not increasing. Today I was actually able to increase the maximum speed during my workout on the treadmill to 4.4 mph (a 13.6 minute mile -- probably the fastest walking speed possible) for 30-second intervals. During one workout this morning I did 1.30 miles in 19 minutes. I am trying to train myself to walk faster so that when I go back to work again I can do a more intense workout in less time. Today I am going to do one more 19-minute workout this morning, and then 2 20-minute workouts this afternoon.
Well, here are this week's "stats". Have a blessed week everyone.
43 / 36 / 24
About a week ago I received a book I ordered from Rodale Publishers (they publish Prevention magazine) titled Flip the Switch: Proven Strategies to Fuel Your Metabolism & Burn Fat 24 Hours a Day, by Robert K. Cooper, PhD. The book promises, as the title suggests, ways to raise metabolism and burn fat continuously, so the body rarely if ever goes into "fat-storing mode". The pamphlet I received that contained the certificate for a free 21-day trial of the book claims that rather than doing one 30-60 minute strenuous workout per day, the more effective method of burning more fat faster is to jump-start the metabolism every 15-30 minutes using a variety of techniques. The book also suggests eating smaller meals more frequently, sipping ice water (which quickly and temporarily lowers your body temperature), and keeping the ambient temperature cooler. There are apparently lots of other ways to continuously fuel metabolism, but I've only gotten through the first two chapters thus far. Still, I have started the ice-water-sipping technique (drinking from a water bottle makes that easy -- I simply squirt a small amount into my mouth from time to time), as well as the frequent/short/intense exercise technique (i.e., 15 minutes on the treadmill every hour, on the days that I'm not working). I'm working on the smaller-and-more-frequent-meals technique. I was raised with the "big three", so old habits die hard.
I will comment on other sections of the book as I finish reading them. Being a Christian, I naturally disagree with the author's evolutionary bias. I also disagree with the author's promotion of soy protein. I would not presume to tell anyone else what they should or should not eat, but I have read enough articles on the dangers of soy products for hypothyroid patients to avoid them in my personal diet plan. I also do not agree with the need to avoid animal products such as red meat and butter. To each his own. I would love to find a low-cost source of organic beef or bison (aka buffalo). Until then, I am content to eat lean beef.
These past three weeks I have gained a little bit of weight, lost it again, and then lost a bit more. This past weekend (May 4th through May 6th) I went on a retreat with the ladies from my church. The spiritual aspects of the retreat were wonderful. Two ladies (both guests brought by members of our local church) received Jesus as their Saviour and Lord. There were a lot of tears shed by many ladies (yes, myself included), a lot of laughter, a lot of singing, praying, playing, and eating! I justified my overeating this past weekend in the fact that the ladies' retreat is only once per year. By God's grace (or mercy or strength) I still managed to lose 1.6 lbs, although it was not fat (It was probably water weight -- I just hope it wasn't muscle). A lot of what I ate at the retreat was simple carbohydrates (refined sugar, starch and flour), the kind that cause my insulin levels to spike and then crash. The food was great, but it definitely wasn't high in fiber. Now that I'm home I'm trying to undo that by eating foods with a higher fiber content (and therefore lower on the glycemic index).
My energy level is holding steady, if not increasing. Today I was actually able to increase the maximum speed during my workout on the treadmill to 4.4 mph (a 13.6 minute mile -- probably the fastest walking speed possible) for 30-second intervals. During one workout this morning I did 1.30 miles in 19 minutes. I am trying to train myself to walk faster so that when I go back to work again I can do a more intense workout in less time. Today I am going to do one more 19-minute workout this morning, and then 2 20-minute workouts this afternoon.
Well, here are this week's "stats". Have a blessed week everyone.
43 / 36 / 24
Thursday, April 26, 2007
Tiny Setback
I was doing so well. I just overindulged a bit this week. Wednesday is supposed to be my "binge" day -- and no other -- but I "over-snacked" during the weekend, too. I'm trying to eat a big breakfast, a smaller lunch, and an even smaller dinner, so that I consume the majority of my calories early in the day. It doesn't always work out that way, though. I get hunger pangs late in the afternoon, which are hard to ignore. I think what I need to do is drink more water, so I feel fuller. I also need to eat foods with a higher fiber content, for the same reason.
I'm not getting bigger, though. Some of the weight I gained between last Wednesday and yesterday is premenstrual weight, combined with weight caused by giving in to premenstrual cravings (for things like chocolate and anything with a lot of iron in it). I know I'll lose that weight by next Wednesday, though. My energy level is still high, and my desire to exercise is still strong. I just need to add healthier foods with more fiber, and more water. I like to mix my water with a small amount of 100% fruit juice, or vitamin-enhanced water (not Propel, though -- it has artificial sweeteners in it). I use about a 75/25 mix of filtered water and juice. It adds just the right amount of flavor to the water without adding too many extra calories. I go through about one 20-ounce bottle of flavored water per day, so the calories and sugar get spread out over a 14- to 16-hour period.
My body fat percentage is still the same this week, too. That's the number I'm really watching. I could monitor my BMI (body mass index -- a figure that measures excess weight by taking into account your weight and height); but one of the drawbacks of the BMI is that it does not discriminate between muscle and fat tissue. For example, the BMI of an athlete could be overestimated because an athlete typically builds a lot of muscle mass, which weighs more than fat, is denser, but occupies less space. Therefore, instead of monitoring my BMI I have chosen to monitor my body fat percentage. I believe that is the better indicator of my overall health. Waist measurement is also a good indicator. According to the National Heart, Lung, and Blood Institute (NHLBI), and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a waist measurement for a woman of more than 35 inches (40 for men) is also an indicator of health risks such as heart disease because of where on the body the weight is carried. I'm happy to report that my husband, at least, is healthy (his waist measurement is well below 40). I'm the one who needs work.
So all in all it was a good week, despite the weight gain. I'm gradually increasing the miles I walk per week. Between April 15-21 I walked 28.37 miles. This week, so far, I've walked 32.35 miles, and the week isn't over yet -- I still have tomorrow and Saturday. So my stamina is increasing. I believe the pounds and the fat will come off in time, as long as I don't go "crazy". I tend to snack more on the weekends, especially when we go visit my in-laws (they have a lot of junk food in the house). Thankfully my father-in-law also has a treadmill that he lets me use, although I didn't use it last weekend because I was trying to give my leg a rest. I should have also given my mouth a rest and found something else to do besides snack on Cheetos. Oh well -- I'm human, and I have my weak moments. That's why I need to depend on the strength of the Lord to resist temptations. Here are this week's numbers:
43 / 36 / 24
I'm not getting bigger, though. Some of the weight I gained between last Wednesday and yesterday is premenstrual weight, combined with weight caused by giving in to premenstrual cravings (for things like chocolate and anything with a lot of iron in it). I know I'll lose that weight by next Wednesday, though. My energy level is still high, and my desire to exercise is still strong. I just need to add healthier foods with more fiber, and more water. I like to mix my water with a small amount of 100% fruit juice, or vitamin-enhanced water (not Propel, though -- it has artificial sweeteners in it). I use about a 75/25 mix of filtered water and juice. It adds just the right amount of flavor to the water without adding too many extra calories. I go through about one 20-ounce bottle of flavored water per day, so the calories and sugar get spread out over a 14- to 16-hour period.
My body fat percentage is still the same this week, too. That's the number I'm really watching. I could monitor my BMI (body mass index -- a figure that measures excess weight by taking into account your weight and height); but one of the drawbacks of the BMI is that it does not discriminate between muscle and fat tissue. For example, the BMI of an athlete could be overestimated because an athlete typically builds a lot of muscle mass, which weighs more than fat, is denser, but occupies less space. Therefore, instead of monitoring my BMI I have chosen to monitor my body fat percentage. I believe that is the better indicator of my overall health. Waist measurement is also a good indicator. According to the National Heart, Lung, and Blood Institute (NHLBI), and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a waist measurement for a woman of more than 35 inches (40 for men) is also an indicator of health risks such as heart disease because of where on the body the weight is carried. I'm happy to report that my husband, at least, is healthy (his waist measurement is well below 40). I'm the one who needs work.
So all in all it was a good week, despite the weight gain. I'm gradually increasing the miles I walk per week. Between April 15-21 I walked 28.37 miles. This week, so far, I've walked 32.35 miles, and the week isn't over yet -- I still have tomorrow and Saturday. So my stamina is increasing. I believe the pounds and the fat will come off in time, as long as I don't go "crazy". I tend to snack more on the weekends, especially when we go visit my in-laws (they have a lot of junk food in the house). Thankfully my father-in-law also has a treadmill that he lets me use, although I didn't use it last weekend because I was trying to give my leg a rest. I should have also given my mouth a rest and found something else to do besides snack on Cheetos. Oh well -- I'm human, and I have my weak moments. That's why I need to depend on the strength of the Lord to resist temptations. Here are this week's numbers:
43 / 36 / 24
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