Showing posts with label blog comments. Show all posts
Showing posts with label blog comments. Show all posts

Tuesday, August 12, 2014

August 12th, 2014 My Calorie Burn Truth

August 12th, 2014 My Calorie Burn Truth

I woke up this morning feeling good despite not enough sleep. I've resolved to not complain about this dynamic anymore because if it's going to change, I must make it happen. Me complaining about not getting enough rest gets really old if I'm clearly not making it a priority. I don't write those words to be hard on myself, it's just truth. 

I can admit it: I'm addicted to analyzing, dissecting, then communicating the dynamics of this journey from my perspective. Writing in a way that communicates simply and effectively is one of my passions. I take this road many of us travel very seriously. It's critically important to me. And for me, there's no greater joy than when I hear from someone who writes how something I've experienced, analyzed, dissected and effectively communicated has helped them in some way. In many ways, it's even bigger than the joy I feel for my own fantastic progress. 

I'm not alone. You'll find a wonderful community of weight loss bloggers listed along the left hand sidebar of this blog. I've learned and I continue learning incredible things from these beautiful people. I encourage you to scroll down and check out some of these if you haven't already. And if you have a blog I frequent and you don't see it listed--it's an oversight on my part. Let me know! And if you have a blog I haven't enjoyed--let me know the blog address--just leave it in the comments section so I, and anyone else who reads here, can check it out.

I started this morning with some quiet time; a prayer and short meditation for another successful day. I made the coffee and settled down to the computer for a few minutes while I enjoyed my first cup. By the way--I've officially made the switch from using my non-dairy creamer to using almond milk and Pyure Brand Organic Stevia with a dash of cinnamon in my cup. I can now officially proclaim 100% abstinence from sugar, instead of the 97% with a little asterisk to note the coffee creamer. I opened up the blog and found a wonderful comment from Becky in California:

"Sean, I can't tell you how much hope this post gave me. It was so beautiful to read. My weight loss efforts still feel a bit like swimming upstream against my comfort-eating desires... like this morning when I really wanted pancakes at Denny's, and went and got them. And it's more than just wanting the pancakes, it's not wanting to count calories. It still feels like being on a leash to me, and that is what I rebel against. I can't seem to get over that chasm and into a head space where I can think of calorie counting as a Tool for My Benefit and Ultimate Happiness. I guess it's kind of like wanting to be rich and not having to worry about balancing my checkbook... LOL. Yes, it's an immature attitude, I know. I just get frustrated being surrounded by people that maintain a normal weight without ever thinking twice about how many calories, or how much sugar, or any of that. I say all this not to be negative, but to let you know that I know you have been where I am now, and reading that you have reached a point of peacefulness and joy in your relationship with food truly does give me hope. Now if you could just write a guidebook on how to get from where I am to where you are, I would be so grateful! I'm so tired of yo-yo-ing."

Becky's incredible support of what I do is sincerely appreciated. I related 100% to her words. I could pinpoint moments in time when I carried the exact same perspective. I couldn't help myself, I had to reply right then and there. Becky inspired me with her comment to explore my own experience and communicate the perspective that has helped me break away from what was naturally ingrained for years. So--remember, I'm addicted, Let's strike that word and use "passionate" instead. I'm passionate about communicating (translation: A long reply on the way!), so I replied:

"I'm so glad this post gave you some perspective, Becky! Thank you for your complimentary words!
It's important for you to know that what you're feeling is very normal and you're so right, I've been RIGHT THERE where you are, in a "jealous and rebellious" place. When we see people around us who can eat whatever they want, whenever they want--without too much worry, and never gaining an ounce--and some even go as far as bragging about this wonderful ability--it stings!!! I was never happy for these people and their natural metabolic blessings because I was too busy wanting to be like them, too busy being jealous of them--and too busy chasing the idea that I could be like them too-- I wanted to be "normal," or better, I wanted to be their "normal." 


What I didn't understand was "normal" is a relative term. While I was trying to be someone else's normal, I completely rejected my own, rebelled against it and ate my way into spending two decades near, at or above 500 pounds. The frustration of this perceived injustice led to feelings of inadequacy, hopelessness and despair--and when these feelings started swirling, my solution was always to eat more in an attempt to comfort. 

Is it fair? Depends on your definition of "fair." We're simply different. Their normal isn't ours because our bodies do not naturally handle things the same way. But it doesn't make us less than, it simply is what it is, it's us--it's our normal. It's unfortunate in a few ways--namely because the coping mechanism many of us use isn't something our bodies are naturally designed to handle. Our normal doesn't match our perceived version of "normal." 

When we embrace our "normal," and we decide to let go of these very natural reactions to want to be anything other than what we are, that's when we can start getting to a more positive place--a solid ground for our foundation moving forward.

The wonderful news here, Becky--is that we can experience a wonderful life. We can decide to shift our perspective and embrace what we once rejected and resented. We can take this lot, and do a 180, looking at it from a different angle than ever before--Does it require some effort? Big time. Is it easy? No. Are we worth it? YES. We deserve to live better, Becky. For you and me--and people like us, it takes an extra effort, but this effort can give us some of the most wonderful peace and harmony we've ever known... And here's something interesting to think about: How fortunate are we to be able to reach this place of peace and harmony? Some who can eat whatever they want are not living in this place because they have other things going on in their heads. 

Willingness, accepting and embracing where you are--loving what is your normal, isn't impossible Becky--understanding that you can--you can reach a place of peace and harmony with this, is very comforting. 
Pick up the tools enabling you to experience this new and different perspective--don't reject, embrace-- and mostly-- realize that you are your normal--and that is something good. You're exceptional, you're fantastic--you are you and there's only one of you!!! Be kind to you--be compassionate--allow yourself to proceed with a feeling of empowerment, not discouragement. The difference is found in the perspective you choose.I've kind of rambled on here...I hope some of this makes sense. My best, Becky. Thank you for your wonderful support. My best."    

I told you it was a long reply! I made need to join a brevity challenged writers support group...or start one. 

Dupster replied:
"Wow, what a great reply Sean. THIS reply should be a blog all by itself. So much insight and wisdom! Thanks!"

Becky replied:
"Wow. Sean. I didn't expect you to take the time to write such a lengthy response when you have to work today-- let alone such a PERFECT response. I told you that writing a guidebook was impossible, but I think you just did it. Your words ring true and hit me in both heart and head simultaneously. Thank you for your understanding, support, patience and wisdom. So much."

This is how I started my day. After this, I knew I would be propelled toward another successful day.  

I prepared and enjoyed dinner in the six o'clock hour right before my Tuesday night weight loss support group conference call. This is a major victory for me, someone who routinely eats dinner incredibly too late!

The call was wonderful tonight. Immediately after, I prepared myself for an elliptical workout at the YMCA. I recently borrowed a heart monitor in order to get an accurate measure of calories burned during my workouts. Tonight was the elliptical. Tomorrow evening will be spinning class. I entered my current weight, height and sex into the device, strapped it around my back and chest and headed toward the Y with an air of excitement about the revealing statistical information to come!

I did my usual 30 minutes, this time on level 8 instead of 6. My heart rate reached 152 at its highest--but mostly stayed in the 140's. I was dripping with sweat by the time I finished. I stepped down off the machine and immediately stopped the device. Then, instantly--my suspicions were confirmed. This incredibly accurate device, linked directly to the heart in my chest, registered a calorie burn of 344 calories. That number is HALF what My Fitness Pal has been saying for an elliptical workout on level 6--and this was level 8.

What does this mean? Well-- it means on some days I've eaten more than I needed. It also means on some days when I was stressing about hitting 1200 net calories after calories burned--and not making it, I actually did! I suspect spinning class will burn much more than this tomorrow--but not the 800 calorie burn I've been counting. This is great information to have! I'm sold 100%--I'm buying one of these heart monitors very soon!

Today I consumed 1,582 calories. I entered a 15 minute elliptical workout into MFP instead of the 30 minutes I completed in order to get the closer to accurate reading of 342 calories burned (actually 344). My net calories after exercise calories burned was 1,240. Perfect. Tomorrow I'll likely need to eat more because I guarantee the burn will be higher in spinning class. Plus, I'll do water exercises. I can't take the heart monitor into the water, so I plan on cutting the calories burned to half of whatever MFP reads.

What a wonderful day! I even stopped by the farmers market this afternoon to grab some fresh veggies for dinner (see tweet below). 

My food tweets today:





Thank you for reading and your continued support! The comments section below is the blog post "after-party" where we can discuss your thoughts about today's post, so please don't hesitate to ask a question or simply offer your perspective on the topics explored.

Strength,
Sean
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Sunday, August 10, 2014

August 10th, 2014 Weekend Calorie Management Issues

August 10th, 2014 Weekend Calorie Management Issues

I've really enjoyed the extra sleep lately on the weekends. I slept a full quality eight hours last night and I've felt amazing all day as a result. When I'm feeling well rested, my workouts soar to new levels like it did today on the elliptical at the YMCA. I killed it today (I'm fairly certain that's a good thing).

One of the big challenges for me on the weekends is managing my calories properly. I sometimes don't eat my weekend brunch until sometime after noon. On days like this, I bump up the calories during brunch because an "official" lunch isn't happening. This strategy often leaves me short, regardless.

Dinner was at a restaurant with family in my hometown. My oldest daughter Amber, my grandson Noah and I made the trip. We dined with mom, aunt Kelli and uncle Tim. When I'm in a restaurant, I'm very cautious and on guard--so it's very difficult to allow myself to "bump" anything up. I have strict personal guidelines when I dine out. It was a Mexican restaurant (of course it was--when I dine out, it seems like it's Mexican 85% of the time). My personal rules are fairly simple:

If I decide to have chips (sometimes I don't depending on my calorie budget), I count out my chips on a napkin, separating them from the bowl--and I stick to it-- These are my chips. I can eat them as fast or slow as I desire, but I cannot reach for another once they're gone. I counted out twelve today. I stick with entrees I feel confident about--like fajitas, and I order them "special."

This is me ordering: "I'll take the smallest portion of chicken fajitas you have. Is there a lunch portion? Okay--let's do that. And please ask the kitchen staff how many ounces of chicken comes in an order. No cheese, no pico (I just don't like it), no flour tortillas. I want corn tortillas instead (and sometimes I ask for corn taco shells). No beans, no rice, and the sour cream and guac in separate containers, please. And an extra plate for assembly."

I'm not difficult at all! Sometimes I skip the guac too. On rare occasion, I might ask for the cheese on a separate plate, just to use a 1/2 serving. It would be incredibly easy to eat a thousand calories or more in a place like this--and I have, many times. But I don't do that anymore. I get in and out feeling confident about the meal, my calorie budget and the experience--and I never leave feeling deprived, hungry or left out of anything. It's all good! I also enjoy smiling great big when the server enthusiastically asks, "Did you save room for a sopapilla ice cream sandwich or fried ice cream?" I smile and say no and then I think, if this server only knew. How fun!

I checked my budget after dinner and it was still shy of a thousand fifty. I recently acquired some super nutrition Shakeology packets and I have bananas, all natural peanut butter and unsweetened all natural almond milk--Easy!! I'll just make a big Shakeology when I get home! It'll be my dessert, if you will!

I used a packet of vanilla Shakeology, two cups of the almond milk, a small banana, 16 grams of all-natural peanut butter and a dash of Pyure Brand Organic Stevia. I blended it real well and enjoyed the most amazing 367 calories of solid nutrition. Oh--and by the way--what does 16 grams of sugar free all natural peanut butter look like?
photo 950E522F-5C0A-4A9A-A6E1-B0FD9928D4FC_zpskagcb6mn.jpg
See where I scraped the paper towel? That took off 4 grams, arriving at exactly 16g. I scrape it off the paper towel and into or onto whatever I'm having.

The peanut butter calories are dense!! Good thing I'm measuring with a digital food scale. If not, I would be drastically underestimating calories in things like this. It's funny, when I'm handling peanut butter, it's as if I'm handling plutonium or something else considered very dangerous! I need a haz-mat suit!

I was still short even after 367 calories of dense nutrition. So I decided a pita pizza was in order. After that 205 calories in my #lastfoodofday, I finally registered above 1700 for the day, but still 150 calories shy of 1200 net calories after exercise calories burned. I'm okay with this today. 

And honestly, the answer isn't "calorie bumping" late--the answer is better planning and calorie management throughout the day. Eating late isn't something I should be doing because my body doesn't burn as much overnight. It's busy trying to repair via rest, not digest a recently consumed meal. Obviously I have some adjustments to make. But you know what? I'm very happy to be where I am. I don't binge and I don't have the urges to binge. That's HUGE.

My next weigh day is Wednesday and we'll see how this adjusted approach is working according to the scale. Regardless of the number I see on Wednesday, I'm feeling fantastic these days and I can tell I'm getting smaller and smaller. I feel it in my clothes and see it in the mirror!

Food Tweets today:














I've made it a priority to reply to each comment left on this blog. So many times in the past I haven't because I thought you might not come back to read the reply. I've enjoyed this new "feature," so to speak--because some interesting dialogue often comes from these interactions. It's like a blog post "after-party" where we hang around and discuss the issues and dynamics explored in the post and how they relate to you and your experience. If you have any questions or comments, simply leave them in the comment form below and as I can throughout each day, I'll reply. Might be several hours later, but I will reply!

Thank you for reading. I sincerely appreciate your amazing support,
Strength,
Sean
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