Tag Archives: ww

A 40 week plan has to be split into 3 trimesters

And tonight marks the end of my first trimester. 13 weeks of eating good healthy food, 13 weeks of getting into exercise. I am proud of myself.

This week I tracked both my ww points and in kJ. With the tweaking I did last weekend, I had increased my points by 1 and made sure I ate all of them. That brought up to my kJ target. I ended up a little over today because I forgot to put on my latte at breakfast and then another this afternoon. But apart from that (and that was human error) I am happy with how the kJ tracking is going. It will be interesting to see how the scales go tomorrow.

This week was also the first time I exercised every day. I have now completed 8 consecutive days of exercise, averaging about 45 mins a day.

I baked a cake today. It was so good 🙂 It was a fresh plum cake. It was really nice to do something that I enjoy, that I have not done in the last 13 weeks. I enjoyed my piece of cake. I am taking the rest in to work tomorrow to share it out and I won’t have any more. I know that ‘they’ say rewards when losing weight should not be food related, but this is my plan and I enjoyed the baking, I enjoyed the eating. I included it in my food count for the day and had a light dinner. And I am satisfied with my plan, with my piece of cake and with being able to do some baking again. Life is good. I can put the recipe up if anyone wants. It is not an expensive cake, food wise; not real light but it is no chocolate mud 🙂

My folks were here today and I looked at some photos my mum had had printed from late last year. I have lost weight 🙂

I am off to brush my teeth and go to bed. I have an early morning walk planned. At least daylight savings time has ended and it is light in the morning again. I did not like walking in the dark. Tomorrow I will get to see the sun rise over Canberra 🙂

WW tracking vs kJ counting – and how I solved the tracking mystery

I have wanted to move away from the WW points system for a while now. I don’t go to WW, I am not a member. I am using the material I got when I had a brief fling with them last year, so, the material is not that out of date (but it is not the current system used in Australia, either). My issue is that I want to have more control. I want to be able to understand my intake on its own rather than relying on someone else’s calculations. This is going to be important if/when I get pregnant because I want to eat a healthy amount (rather than over-eat like last time). It is going to be important when maintaining a healthy goal weight. I needed to work it out and counting kilojoules (kJ) seemed to be a good answer for me. (I work in kJ here, not calories but it is the same concept just differnt measuring scales).

I hadn’t swapped to counting kJ because I was using a great app on my phone which helped me track ww points. It is so convenient to track on my phone!!! And I wanted something as convenient for counting kJ. Well, on the weekend I went looking for an app to help me out and I found two that look promising.

But I also needed to have a better idea of what my kJ target should be. There are so many quizzes online and they seem to give me different answers. So, I turned to something I trusted. I had previously followed the CSIRO Total WellBeing Diet and they provide information about how to calculate energy requirements so that you can pick a level of their program. They use the Harris-Benedict equation (see the article by the same name in Wikipedia) which is a way to calculate your Basal Metabolic Rate and from there energy requirements. I used this to work out my requirements for losing weight and established a kJ range to aim for in a day. I spent quite a while seeing how changing the activity level changed the kJ target. And I was pretty sure that I was on track with the calculations.

Once I had my kJ target range, I could start counting my kJ in my new phone apps.

One of the apps is really quite simple. It does not have a database to draw on, so you need to enter in the kJ amounts for every food. But it does remember the foods, so after a while I will only need to enter random or rare foods. I have a calorie counting book which I am using to help me start out. And then the app just does maths. You tell it your kJ target, you put in what you eat and it adds it up and tells you how much is left. Really simple. It can give you some weekly/monthly stats so you can see how you are managing over time. You can include exercise in the input. It has no weight tracking section, but I have spreadsheets at home, work and on my phone already for that 🙂

The other calorie counting app has a database to draw on. You can search for foods and enter portions. The food database can also tell you protein, carb and fat intake as well as kJ. It is not Australian, so alot of the foods are not relevant to me. I would need to make sure I am picking the right thing from the list. I have not yet created my own foods yet but the funtion is there. The app also has an exercise journal and a weight tracker. It is alot more complicated. The downside is you need to be connected to the internet to access it (I am often not connected) and the app uses alot of battery power. I think I would be interested to see how my fat/protein/carbs balance out but I don’t feel I need that at the moment. Really, all I need is somthing to do the maths…

So, for this week I am tracking in both WW points and kJ in the simple counter. And you know what? I have discovered a problem with the way I had calculated my points allocation back in January. For the last few days I have been at the top (or just over) my ww points allocation and under my kJ daily target by a good snack. It has been bugging me! I spent a long time working out my kJ intake and have confidence that it is a good target for me*.

And when I was walking this morning, I realised that I did not know if my ww points allocation included anything about exercise. I know that my kJ calculations do take exercise into account. So, tonight I went back to my ww material and realised I had selected the ‘no activity’ option in the quiz when I worked out my points allocation. That was true before I started but I am now exercising 5 or 6 days a week. I should have been up maybe 2 points a day for the last 6 weeks! I have adjusted my ww points up and now both my ww and kJ tracking are at the same place.

I am a little bit frustrated because I feel the quiz to work out WW points is misleading in relation to activity (it talks about how active are you at work – I picked the mostly sitting option. Well I do have a deskjob!). But I am pleased I am learning to listen to my body and to know when I am hungry. I am also pleased I have been able to work it out. I am excited that I can start to move away from WW and start doing more of my own thing and be in control of my own healthy life style.

I am going to track both points and kJ this week at least. I want the transition to be smooth. It will also help me build up the foods in my simple calorie tracker. My weight loss will likely slow a little if I am eating a little more. That is not a bad thing. The speed of my weight loss was a recurring niggle at the back of my mind. This puts me in control and better able to manage what I put in my mouth.

*I studied science at university and am quite analytical when it comes to data. So, I do have confidence in how I have calculated my energy requirements. I am also referring to the CSIRO Total WellBeing Diet which I have used before and was influencing how I used my WW points. In their publications they use the Harris-Benedict equation for people to work out their energy requirements. And more generally, I have confidence in the CSIRO. They are Australia’s scientific research organisation and are top people.

7 weeks of the new routine

and these are my stats:
Start weight (3/1/2011) 140.9kg (310 lbs)
Current weight 127.9 kg (281.4 lbs)
This weeks loss 1kg (2.2 lbs)
Total lost 13.0kg (28.6 lbs)

Hurray for the loss! And Hurray for a loss of 1kg. I was starting to worry that I was losing weight too quickly. On the weekend I spent a couple of hours working out what my energy intake should be to maintain where I am and to lose at rates of 0.5kg and 1kg a week. Then I converted a ‘normal’ day from points to kilojoules to see how they compared. It took a while but in the end I was looking at the screen which said I was having the right amount of food for a 1kg loss a week. Which is what I wanted to see. I guess that I just needed the reassurance that I was doing the right thing because I don’t check in with anyone officially about what I am doing. I wanted to know that I was being sensible and healthy and that I should just stick to what I am doing.

I have this urge to tweak things at the moment. It is good that I am thinking and really conscious of what I am doing but I also need to be patient and consistent. I can’t change things every couple of weeks. I was reading one book last weekend which suggested when setting goals and making incremental changes that you should look at it over a one month period. Set a goal and make plans, implement and give it 21 days to see how the changes are going. Then review and set new goals, make plans and implement. I like this in theory but I am too impatient at the moment. It want to do it all now!!!

One of the changes I am thinking of making is shifting from the WW points system to simply counting kilojoules. I am not going to WW, I am not even using the current system in Australia (they changed in November). All the packaging of their products is going to change to the new ProPoints and I won’t be able to use it to count for my points. I don’t want to join to get the new material. I want to know what I am eating, I want to be able to manage my own intake. So, part of the calculations on the weekend were getting my head around what do I need in terms of food intake, how do I calculate it now and into the future. And if I do shift to something else, how am I going to record my food intake in an easy way. What I have now is *so* easy. I have an app on my phone and I think it is brilliant. I need something of a similar convenience to make it work for me. So, I am looking for phone apps and calorie counting spreadsheets on the internet and I am playing in excel with developing my own so that I can keep a file on my phone and update it where ever I am and then synch it to my computer at home. (Or use GoogleDocs but I there doesn’t seem to be a good GoogleDocs app for android systems? Why is that???) This is not a change I will be making soon, but it is something that I am looking into for the next few months.

The past week I went from having a cold, to having a light gastro bug, to having sinusitis. I was not a happy camper. I could not exercise, I wasn’t hungry some days but was emotional and frustrated and wanted to eat. But I had no sense of taste for most of the week. So, I did not have a great week and I was worried that I was not eating enough overall. And so, when I had the time I looked at what I was eating and am pleased I did that. I was able to go walking on the first day and the last day of the week. And overall, in the week, I kept within my food allocation. And in terms of my food, I was within my allocation when you look at the week as a whole.

A new week. I am not going to try and change what I am doing. I want to see that I get another steady loss at the end of this week. I need to be patient and consistent. It is the choices I make today about what I eat and how I move that will add up. And I am getting really close to a 10% loss from my start weight. I might make it next Monday – I will need a 1.1kg (2.6 lb) loss.

6 weeks completed

Today is weigh in day 🙂

Last week I did get a bad cold and was only able to exercise on Monday and then again yesterday. But I was really careful with my food and I am happy that I did pay close attention to it.

Start weight (3/1/11): 140.9kg (310 lbs)
Today’s weight: 128.9kg (283.6 lbs)
This week: -1.8kg (4 lbs)
Total Lost: 12kg (26.4 lbs)
That is an average loss of 2kg a week.

A couple things happened this week that were interesting, challenging and very thought provoking

I am now starting to think the weight loss needs to slow down. I am enjoying seeing the numbers go down and my clothes are starting to feel looser. But 2kg a week is alot and it is not sustainable. I have worked out a way to manage this. With the points system for food allocation, as you lose weight you also decrease the food allocation. So, for every 10kg I lose, I am supposed to drop a point’s worth of allocation. I was going to drop that point at about 125kg but have decided not to. To sensibly slow my weight loss I need to eat a little more. And this seems an easy way to manage it.

And while I was sick I started thinking about incorporating some resistance training. I have a couple of handweights that I could use. But I need a plan, I need a goal. So I started looking for ideas. I think I will give it a little longer while I build on the start I have made. I will get some equipment and work out a routine so that when I am ready to go, I will have all the tools in place.

And then.

My man wanted to have some friends over for lunch on Sunday and started suggesting things like fried haloumi burgers. I just started putting up road blocks. With my lack of exercise and feeling sick I just could not let go. He didn’t understand and I did not communicate very well because I was getting stressed about food I had not planned for. He gave in and told them lunch was not on offer that day and then, after about 30 minutes, I was able to explain the fear and the mental confusion that his simple suggestion had made. And it was ok, he might not understand exactly how I feel but he does support me and could follow my twisted logic.

And then, just because I was curious, I decided to work out what the healthy weight range is for my height. And with that I just melted into a puddle. It is so very far away. The very top of my healthy weight range for my height is 69.5 kg (153 lbs). Over half. Over half of my start weight. I thought if I got to 80 that would be ok, and 75 would be amazing. And both 80 and 75kgs would be so much better than where I am. But to be in the ‘healthy’ weight range… I would need to lose 71.4kg in total. I melted. I started freaking out. I went into uber-control mode and calculated all my food for the next day and worked out when I could exercise even though I had not fully recovered from the cold. My positive self talk kicked in but I just ended up cycling from despair to control freak.

I brushed my teeth and went to bed. My man came in and said he loved me and I just cried. How? How could someone find me attractive, desirable when I am this size. And I explained to him what I had been thinking. It was hard and I almost turned the light off so I could tell him in the dark and he would not be able to see my face but I left the light on and I gathered my thoughts and he held me as I cried. He did not try and solve things or really make suggestions. He just held me and tried to understand. I did not sleep well that night.

I am somewhat relieved that hormones played a part in my little melt down. I am also proud that I did not turn to chocolate to ease my tight chest and sooth my aching body. And this morning, my positive self talk was back and I was able to talk through what happened. See, my plan for this year is a 40 week plan. I have committed to 40 weeks and am aiming for a 35kg loss in that time. And then for the 10 weeks before Christmas I would like to lose another 6kg to make it to 100kg. My plan never included reaching my healthy weight range this year, so I don’t really need to worry about it. I just keep saying ’40 weeks and 40 by Christmas’. Down the track I will come back to the BMI guides but that is not part of this years plan. I need to let go of the number and focus on today’s choices. And the reason I like my plan is because it is challenging but achievable. I know what I look like at about 100kg and I have a photo of my on the fridge at about that size to remind me. I have lost 30kg in 6 months on a past attempt, so I know I can I have a plan that is achievable and realistic, I am eating food I enjoy, have the tools to track, the support to help and next year is another challenge. I don’t forget but I can’t let it overwhelm me.

A crazy up and down week. But I finished it with a commitment to moving forward, staying focussed and shifting weight.

A new start

Pregnant then baby, put on heaps of weight. breast feeding helped for a while but then I started gaining again. Started feeling uncomfortable in my body.

Started thinking about how to go about losing weight. Some things I have learnt from before: I lose weight well on weightwatchers or csiro total well being diet. A little extra protein keeps me feeling fuller for longer. I don’t need to belong to a group but can manage it myself if I have a good tracking system in place. I need a time frame that I can grasp and a weight loss goal that I can grasp. I need to be obsessed about it. I need somewhere to journal what is happening as well.

Which is why I have come here. I want to journal the good things, do a weekly summary, catch interesting things I eat, be able to air frustrations, ideas and struggles.

My plan is a 40 week plan. I know what 40 weeks is like, it has a start and a stop and what I have lost in previous efforts was achieved in a similiar time frame but then I got lost. My 40 weeks starts Jan 3rd on a Monday. It will take me through to the first weekend in October. In 40 weeks I want to lose about 35kg. That puts me just above 100kg and is where I got caught last time. So I know I can get that far.

I am using the ww points system but tracking on my own with a cool app on my phone. But what it doesn’t do is allow me to make notes for different days. I want to do that. This is that this journal will do. My twist on the points system is that I have more protein than they would probably recommend so it is a like a cross between the csiro diet and ww.

Things I need to keep in my head:
– I don’t eat my little boy’s food. I just don’t. Not the crusts, not the tastes to see if it is cool enough. I just don’t.
– If I want a treat one is enough. I don’t need 2 biscuits or 2 chocolates or 2 of anything. I have been in the habit of having 2 of things and that has to stop.
– drink water, have some chewing gum on hand. Know what the next thing is going to be so that I don’t freak out. Have something on hand just in case I get caught out.
– need to fit in exercise.

There will be more things as I think of them.

I also want to try an anchoring technique that i learnt in training last year. If I can put in an anchor that takes me mentally to a place where I am determined and strong and successful I can use that when I feel weak or frustrated. I need to work out my image/scene to go to. The anchor word is ‘determined’ and the physical anchor is squeezing my right fist.

I was playing with the idea of turning my food issues into an ‘inner demon that I have to battle’ scenario but I don’t think it is that healthy. I think accepting that I have issues with emotional eating/boredom eating/social eating rather than turning it all into an inner demon is going to be better in the long run.

So, this is where I am. This is the plan and some of my big thoughts around it.