Dina:
I took the weekend off.
I drank. I ate. I enjoyed myself without thinking too much about the random number generator.
Today, I feel like crap. And I am finding it more difficult to get back into logging my food. Did one weekend just undo almost 2.5 months of hard work? I don’t think so…but its hard getting back on the horse once you fall off. Gonna dust myself off, not beat myself up too badly and start again.
Acupuncture tonight to see if maybe some alternative medicine will help with some abdominal pain I have been having. Appointment with GI specialist tomorrow morning.
Kelly and I did my measurements yesterday. I don’t have them handy right now but I was pleased with losing a couple of more inches and losing some body fat percentage points. Random number generator did not show much progress. Damn scale. L
I just want to say this. It took me 2 years to lose almost 50 lbs. And up until recently, I had kept every single pound of it off. It’s a journey…not a sprint. I notice that there is a gentler tone to the voice inside my head these days…not gentler in terms of wanting this less, but not beating myself up as much because of my progress. I WILL get there. Maybe not in this 90 days…or maybe not even in the 90 days to follow…but I WILL get there.
"Nothing to it but to Do it!"
Kelly:
There really are those times that some people just need off. Taking a day off from anything can be a good thing, that’s the reason for the word vacation. You need them.
Ever find that sometimes you need a vacation from your vacation? That’s pretty much the same thing that Dina is talking about, it gets hard to get back on track at times. Make you wonder “why did I even go on vacation!?” Usually we say that with a hint (or more) of frustration in our voices, right? So you have to think ahead and plan. Think ahead and plan for the unexpected. Think ahead and plan for how you are going to feel about your vacation from your vacation and getting back on track. Dina has seen the light on getting back on track now from choosing to take the weekend off.
RECIPE FOR SUCCESS:
Let’s be clear: Yes, a weekend off will absolutely, 100%, no doubt kill 5 days of hard work you just did or more in some cases. Will one “cheat day” throw you off? No. As long as you get to normal the very next day and realize “how much” did you cheat? What does cheat day mean to you?
Let me clarify. It takes 3500, three thousand five hundred, burned calories to lose 1 pound of body weight on the RNG. What is that 3500? Is it water? Is it fat? Is it a “good day” because your sodium wasn’t too high? Monday is our new beginning to most and then Friday afternoon is our relax time….. Then Saturday morning, then Saturday afternoon, then Saturday night, then Sunday morning, then Sunday night, then it’s regret time. Ugh! “why did I do that? Because you thought a vacation would be nice, maybe? If you total up the REAL amount of calories you consume on a weekend off it doesn’t come close to comparing to one day off.
Let’s dig a little deeper. Again, 3500 calories to burn 1 pound. That’s FIVE HUNDRED calories a day. Saturday 500, Sunday 500, Monday 500, Tuesday 500, Wednesday 500, Thursday 500, Friday 500.
Not Saturday 250, Sunday off, Monday 500, Tuesday 500, Wednesday 500, Thursday didn’t “exercise” (or whatever you do), drinks Thursday night, Friday stayed in bed because it was cold out (or whatever you do).
Even deeper: 3500 calories to burn 1 pound.
Saturday 500, Sunday 500, Monday 500, Tuesday 500, Wednesday 500, Thursday 500, Friday 500 Saturday 500, Sunday 500, Monday 500, Tuesday 500, Wednesday 500, Thursday 500, Friday 500
Saturday 500, Sunday 500, Monday 500, Tuesday 500, Wednesday 500, Thursday 500, Friday 500
Saturday 500, Sunday 500, Monday 500, Tuesday 500, Wednesday 500, Thursday 500, Friday 500
Saturday 500, Sunday 500, Monday 500, Tuesday 500, Wednesday 500, Thursday 500, Friday 500
Saturday staying within your calories and being within reason.
Sunday staying within your calories and being within reason.
Monday staying within your calories and being within reason.
Tuesday staying within your calories and being within reason.
Wednesday staying within your calories and being within reason.
Thursday staying within your calories and being within reason.
Friday staying within your calories and being within reason.
=1 lb lost
This is why ‘WE’ say nutrition and exercise will get you there!
Move on to next week = do the same thing.
These are MINIMUM numbers.
You get dressed every day, why can’t you put in the same effort with your nutrition and exercise? Ah-be careful of your answer to that question.
My thought is that means that you (plural) don’t understand what 3500 to burn and proper nutrition means for you. It may also mean that you’re (plural) not making it a priority. You (plural) decide and you decide what you want to do with your body and mind. If you don’t know what to do next, please ask for help, education and support. Otherwise, keep playing with it and it’ll play back.
OR! Are you going to walk around naked going forward? How are your jeans fitting?
Based on my research this is what I’ve found:
Dina (as she mentioned) was struggling with her fats.
Dina has logged 9 days of exercise since Jan 4th.
Dina has totaled 2,143 calories burned since Jan 4th.
Dina has been somewhat consistent with her exercise routine.
Dina has been somewhat consistent with logging her caloric intake.
Based on my research this is what needs to change:
Calories need to be no higher than 1470 and no lower than 1450
Splits needs to go to 50/30/20 until further notice
Splits are as follows:
182g c
121g p
27g f
127g of carbs need to be from fruits, vegetables and beans/legumes.
The other 55g can be from whole wheat breads, high fiber breads, cereals, grains/rices.
The “recipe for success” above needs to be followed closely.
Did you wonder why I gave a range of calories? There is a reason. Under-eating is NOT a good idea. Your body needs calories, carbs, fats, protein to WORK and work properly. If you under-eat and you’re not functioning properly in (fill in blank) way, you’re causing just as much harm as over-eating. If you under-eat you can’t expect your body to function properly. Just said the same thing in the same paragraph 2 different ways to really drive that point home.
So, do you put your left or right leg into your jeans first?
"If You Can Change Your Mind You CAN Change Your Body"
Kelly LaCasse
Fitsique Body & Mind
www.fitsiquebodyandmind.net
kellylacasse@verizon.net
Dina Wiroll
Feed Your Soul
www.feedyoursoulnow.com
dina@feedyoursoulnow.com
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