77.4 kg
My doctor told me I need to lose weight. I should be at least 65kg but even after years of changing my habits I struggle to lose weight. Early August I visited a personal trainer recommended by my doctor. It was very useful. I learnt that I should be pushing myself a lot harder in cardio sessions and also found that I could push myself without hurting myself . I diligently followed the three times a week interval routine for three weeks then started my own program of 5 days cardio and 3 days weights as a basic plan. I change my routines around regularly to keep up the improvement .
I have increased my workout time from 25 mins to 50 mins each day over the past weeks. I have even included an extra 20 min walk some afternoons and I have spent lots of my computer time standing up with the laptop or iPad up on the bar.
I eat a healthy breakfast, lots of veges and fruit, nuts, fish, eggs and some red meat as well as some ice cream and chocolate. I think I could put more effort into avoiding some kJ but I probably eat about 8000. kJ a day. I also thought that with all the extra exercise I would have started losing some weight but would you believe I went from 76.4 to 77.4.
Oh well. I have come to love pushing myself after the 9 weeks I have been working out. I am stronger and fitter and will keep going. I have found that exercising more helps to reduce the need for sugars. One day I hope to report a reduction in weight.
I have been doing weights for 3 or 4 years now. I started routines using only 1kg dumb bells now I do more reps and more sets with 5kg dumb bells. I am definitely stronger.
My role model is Lesley Maxwell. She is almost my age and looks great. I will get there. I want to look great by December this year.
Happy exercising,
Val
First goal is 70kg. Final goal is 60kg
Thursday, October 11, 2012
Posted with Blogsy
Monday, February 6, 2012
Averaging a loss over 18 months
Monday 6th Feb
75.1kg
When I started my blog in September 2010 my weight was 78.7kg. In September 2011 I was 76kg. Now I am 75.1kg. In between I reached 80kg and got down to 74.3kg.
I have turned the tide and even though I am not strictly dieting to lose weight fast I am thrilled that I have lost weight over the last 18 months. It took me 25years to put it on. It won't take that long to take it off. If I only manage 4 kg a year it will take 4 years to reach 59kg.
The only way I have managed to consistently lose weight is to count kJ for the day. Whenever I get lazy and don't count I end up eating too much.
For the past month one way I have managed to keep the kJ down is to drink water when I get up and not have food til about 9am. This seems to suit me.
Today's food
10am - banana 300kJ and walnut brownie slice 650kJ mineral water 0kJ
12pm - chicken 500kJ with rice 450kJ and sweet and sour sauce 200kJ mineral water 0kJ square of chocolate 100kJ
3pm - out for afternoon tea. cheesecake square 1000kJ chai latte 600kJ
4pm - spearmint tea 0kJ
5.30pm - chicken 500kJ sauce 200kJ mineral water 0kJ
Total 4500kJ
Room for some banana (300) and yoghurt (200) for dessert.
Not many veges today but I will make up for it tomorrow. I usually eat a lot of veges.
Cheers,
Val
75.1kg
When I started my blog in September 2010 my weight was 78.7kg. In September 2011 I was 76kg. Now I am 75.1kg. In between I reached 80kg and got down to 74.3kg.
I have turned the tide and even though I am not strictly dieting to lose weight fast I am thrilled that I have lost weight over the last 18 months. It took me 25years to put it on. It won't take that long to take it off. If I only manage 4 kg a year it will take 4 years to reach 59kg.
The only way I have managed to consistently lose weight is to count kJ for the day. Whenever I get lazy and don't count I end up eating too much.
For the past month one way I have managed to keep the kJ down is to drink water when I get up and not have food til about 9am. This seems to suit me.
Today's food
10am - banana 300kJ and walnut brownie slice 650kJ mineral water 0kJ
12pm - chicken 500kJ with rice 450kJ and sweet and sour sauce 200kJ mineral water 0kJ square of chocolate 100kJ
3pm - out for afternoon tea. cheesecake square 1000kJ chai latte 600kJ
4pm - spearmint tea 0kJ
5.30pm - chicken 500kJ sauce 200kJ mineral water 0kJ
Total 4500kJ
Room for some banana (300) and yoghurt (200) for dessert.
Not many veges today but I will make up for it tomorrow. I usually eat a lot of veges.
Cheers,
Val
Saturday, January 28, 2012
Being sensitive to how I feel
29th Jan 2012
75.2kg
I try to understand what is happening to me and work out why.
Stress is a big problem. When I am stressed I don't feel like doing anything, I get head aches and my hips and shoulders get tight.
I had already read in my yoga magazine that tight hips reduce circulation to the legs and I have a great hip stretching routine that I do once or twice a week. The last few months I have cut back to once a week and have even missed a week.
Yesterday I noticed that my ankles were a bit puffier than usual. I didn't really know why at the time but I have done a few things to reduce my stress (making lists so I know everything will get done for my US trip) and today my ankles are a bit better. Why I think? Probably because stress tightens my hips and less stress relaxes them a bit and my circulation improves. So this morning I did some hip stretching and shoulder stretching. On Monday I will go and have a massage. A massage is the only way to loosen up the muscles I have I found.
My yoga is very important to me. I have a basic workout on PDF made up of poses I like.
You can download it from my GoogleDocs.
Also I have my hip stretching routine on PDF. Some of these poses I could only manage with my hands on the floor for support and my hips not even touching the floor and also bending forward just didn't happen. But now I can get into the right positions quite easily since my hips are much more flexible. It took about three weeks at twice a week to make some progress. Boy my hips were tight. You have to be careful trying to stretch the hip muscles because they are really strong and you don't want to tear anything so go slow.
You can download the hip exercises from my GoogleDocs
Cheers,
Val
75.2kg
I try to understand what is happening to me and work out why.
Stress is a big problem. When I am stressed I don't feel like doing anything, I get head aches and my hips and shoulders get tight.
I had already read in my yoga magazine that tight hips reduce circulation to the legs and I have a great hip stretching routine that I do once or twice a week. The last few months I have cut back to once a week and have even missed a week.
Yesterday I noticed that my ankles were a bit puffier than usual. I didn't really know why at the time but I have done a few things to reduce my stress (making lists so I know everything will get done for my US trip) and today my ankles are a bit better. Why I think? Probably because stress tightens my hips and less stress relaxes them a bit and my circulation improves. So this morning I did some hip stretching and shoulder stretching. On Monday I will go and have a massage. A massage is the only way to loosen up the muscles I have I found.
My yoga is very important to me. I have a basic workout on PDF made up of poses I like.
You can download it from my GoogleDocs.
Also I have my hip stretching routine on PDF. Some of these poses I could only manage with my hands on the floor for support and my hips not even touching the floor and also bending forward just didn't happen. But now I can get into the right positions quite easily since my hips are much more flexible. It took about three weeks at twice a week to make some progress. Boy my hips were tight. You have to be careful trying to stretch the hip muscles because they are really strong and you don't want to tear anything so go slow.
You can download the hip exercises from my GoogleDocs
Cheers,
Val
Monday, January 9, 2012
Jan 2012
10th Jan 2012 - 76.0kg
Where does the time go? Though I am glad Christmas is behind me (no pun intended). I did pretty well eating sensibly and I am back on track counting kJ again. It seems that is the only way I can guarantee I lose weight. I may have mentioned before that I feel there is a very fine line between loss, maintenance and gain as far as my body goes. between 5000 and 6000 kJ I will lose weight. anything over 6000 and I tend to put on even though the diet info says we will still lose weight at 7000kJ. I am blaming my thyroid or maybe it is just my general body workings. I know I have more muscle than 6 months ago because I am stronger but I don't seem to burn food any better. I have really cut back the effort in my exercising over the last month and I don't notice any difference in how hard it is to lose weight. It just seems the same as usual.
Soooo.... What does this tell me?
Exercise doesn't seem to change my metabolism - but it does make me feel better.
Increased muscle doesn't seem to increase my metabolism - but it certainly makes general activity easier when I feel strong.
Counting kJ is the best way for me to lose weight.
Swapping and substituting foods within the 5500 range is the only way I am going to lose weight and still have some comfort foods.
I love to read my yoga magazine. This month there was an article about being kind to yourself rather than getting angry and putting yourself down when you don't achieve your goals. I tend to beat myself up when I fall off the wagon but this week I decided that I would change my inner dialogue to something more positive. I try to think things like 'I have made it to 7pm and I am under 5500kJ. I have given myself a real chance of losing weight. I can't wait to get on the scales tomorrow' or 'I really feel like having this yummy chili chocolate today. If I have a smaller breakfast and only one cappuccino and only veges for dinner it will fit right in. I think I will get the most out of it if I have it with my after lunch coffee. Mmmmm I am looking forward to it'.
It is amazing how well positive thinking works.
My latest new information ( I am always on the look out for new facts about the body) is about the body clock. I watched a show on how we start off slow in the mornings and shouldn't over do it too early because our blood pressure is higher in the morning and out core temp is lower.
Between about 9am and 11am is the best time for brain work.
After lunch we have a slump and grabbing forty winks is a good idea. 2pm to 3pm is a bad time for doing something that requires our full attention. Strange how many attention requiring things happen at that time like picking the kids up from school or driving somewhere after lunch.
By 4pm our core temp is reaching its peak and we get a second wind after our nap. between about 4pm and 7pm is a good time to be active - do the housework, do that gym workout, go out for dinner.
By about 9pm our body starts to prepare for sleep and in the small hours of the morning we are at our slowest. This is why old people die in their sleep. Around 3am or 4am our body metabolism is at its lowest point in the 24 hour cycle and we are most likely to slip away then.
I found all this very interesting so I am trying to change my exercise and housework to the afternoon and plan to do my sewing and designing in the morning. It will take a few weeks for my brain and body to get in synch.
Happy Life Journey,
Val
Where does the time go? Though I am glad Christmas is behind me (no pun intended). I did pretty well eating sensibly and I am back on track counting kJ again. It seems that is the only way I can guarantee I lose weight. I may have mentioned before that I feel there is a very fine line between loss, maintenance and gain as far as my body goes. between 5000 and 6000 kJ I will lose weight. anything over 6000 and I tend to put on even though the diet info says we will still lose weight at 7000kJ. I am blaming my thyroid or maybe it is just my general body workings. I know I have more muscle than 6 months ago because I am stronger but I don't seem to burn food any better. I have really cut back the effort in my exercising over the last month and I don't notice any difference in how hard it is to lose weight. It just seems the same as usual.
Soooo.... What does this tell me?
Exercise doesn't seem to change my metabolism - but it does make me feel better.
Increased muscle doesn't seem to increase my metabolism - but it certainly makes general activity easier when I feel strong.
Counting kJ is the best way for me to lose weight.
Swapping and substituting foods within the 5500 range is the only way I am going to lose weight and still have some comfort foods.
I love to read my yoga magazine. This month there was an article about being kind to yourself rather than getting angry and putting yourself down when you don't achieve your goals. I tend to beat myself up when I fall off the wagon but this week I decided that I would change my inner dialogue to something more positive. I try to think things like 'I have made it to 7pm and I am under 5500kJ. I have given myself a real chance of losing weight. I can't wait to get on the scales tomorrow' or 'I really feel like having this yummy chili chocolate today. If I have a smaller breakfast and only one cappuccino and only veges for dinner it will fit right in. I think I will get the most out of it if I have it with my after lunch coffee. Mmmmm I am looking forward to it'.
It is amazing how well positive thinking works.
My latest new information ( I am always on the look out for new facts about the body) is about the body clock. I watched a show on how we start off slow in the mornings and shouldn't over do it too early because our blood pressure is higher in the morning and out core temp is lower.
Between about 9am and 11am is the best time for brain work.
After lunch we have a slump and grabbing forty winks is a good idea. 2pm to 3pm is a bad time for doing something that requires our full attention. Strange how many attention requiring things happen at that time like picking the kids up from school or driving somewhere after lunch.
By 4pm our core temp is reaching its peak and we get a second wind after our nap. between about 4pm and 7pm is a good time to be active - do the housework, do that gym workout, go out for dinner.
By about 9pm our body starts to prepare for sleep and in the small hours of the morning we are at our slowest. This is why old people die in their sleep. Around 3am or 4am our body metabolism is at its lowest point in the 24 hour cycle and we are most likely to slip away then.
I found all this very interesting so I am trying to change my exercise and housework to the afternoon and plan to do my sewing and designing in the morning. It will take a few weeks for my brain and body to get in synch.
Happy Life Journey,
Val
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