Spring Shape-Up
This is a photo of the newly-arrived, much-awaited, “warm enough to play golf” weather in Minneapolis. Notice, no snow in sight!
Some of you may have noticed that I’ve been posting fewer recipes lately. Well, that’s because it just got to be TOO. MUCH. FOOD. Cooking for just two people, it’s easy to end up with a surplus of food, and then it’s easy to help yourself to the leftovers. (I am a leftover fiend, for sure.) Being cooped up during the long and brutal Minnesota winter with tons of cooking really hasn’t been so great for the fitness level. I’ve been working out in our building’s indoor gym, but was losing inspiration.
Now that it’s finally nice enough to do some outside activities, it should be much easier to stay in shape. But in the meantime, I decided to join the 2009 SELF Challenge to get things moving in the right direction. The SELF Challenge has great tools to track what you eat each day and the nutrition content, and to track your workouts and calories burned. There are also lots of great workouts for various stages of the challenge. Overall, it’s been a really good tool for becoming more conscious of what I’m eating. Food journals are great that way.
My goal starting out on March 30 was to lose 2 pounds/week until I lost 10 pounds. I figured out that I was consuming around 2200 calories/day. 2200 calories/day also happened to be my estimated daily caloric expenditure. So, the plan I came up with was to cut my calories by 500/day to 1700 total. My exercise goal was to burn at least 500 extra calories/day in my workouts (meaning that unless I worked out 7 days/week, some days I would have to burn more than 500 calories). By meeting my calorie-cutting and exercise goals, I would decrease my daily caloric intake by 1000 calories/day, or 7000 calories/week, enough to lose 2 pounds each week. (It takes 3500 calories to lose a pound).
Here’s my progress so far:
Week 1
Average calories consumed/day: 1447
Average exercise calories burned/day: 349
Pounds lost: 2
Week 2
Average calories consumed/day: 1579
Average exercise calories burned/day: 452
Pounds lost: 2
Week 3 (so far):
Average calories consumed/day: 1570
Average exercise calories burned/day: 572
Pounds lost: 0
All-in-all, my calories have been lower than my goal intake, and my exercise has been decent. Despite this, I haven’t lost any weight yet this week. I’m hoping that I’m replacing fat with muscle — that thought does make me feel better. I have lost a total of 3 inches off of my waist, hips and thighs combined over the past 2.5 weeks.
The Food
I am not following the SELF Challenge Eating Plan, I’m just doing my own. What, you ask, am I eating on this “diet?” I don’t really consider it a diet — I am not changing the quality of the food I take in. It is more of an attempt to combat overeating the foods I normally eat. I definitely don’t feel like I’m starving myself, although when I work out hard, I get pretty ravenous during the afternoon. I have focused on making the fats I eat good fats, such as from olive oil and avocados, instead of french fries. I haven’t cut out alcohol — I just budget for the calories if I want a glass of wine with dinner. So here’s a typical day (1643 calories total):
Breakfast (188 calories) — 1/4 cup light vanilla yogurt topped with 1/4 cup fresh strawberries, 1/4 cup fresh blueberries and 1/4 cup Smart Start cereal. 1 cup of coffee with Splenda and fat free half and half. 1 piece of toasted light whole wheat bread with spray butter.
Lunch (271 calories) — 1.5 cups of mixed greens topped with 1 tablespoon of homemade vinaigrette (olive oil and white wine vinegar, salt and pepper), with a poached egg on top and a piece of light whole wheat toast on the side.
Snacks — spread out between mid-morning and mid-afternoon (388 calories) — 1 Dannon Fruit on the Bottom Yogurt, 16 Reduced Fat Wheat Thins Crackers, 2 tablespoons of hummus, 1 medjool date.
Dinner (796 calories) — Crab-stuffed tilapia with citrus bagna cauda, watercress and white rice. 2 chocolate chip banana mini muffins. 5 oz. white wine.
Like I said, this doesn’t feel like a diet to me, just an attempt to not eat anything egregious. And if I eat something egregious, which I sometimes enjoy (like the night we went to Manny’s Steakhouse for our anniversary), I can just make up for it by shaving a couple hundred calories/day for the rest of the week. Also, if I get stuck not losing weight, it shouldn’t be terribly hard to reduce the calories a little more. The biggest thing for me has been keeping track of what I eat so I don’t mindlessly gobble down excessive junk. Also, I’m focusing on making the leftovers we have “good” leftovers, such as lots of grilled and roasted veggies, so I can feel good about eating them the next day for a meal or as snacks.
Another thing I like to do (I always do this, not just during this “shape-up”), is drink tons of water. I usually drink 3 liters (100 ounces) a day. Aside from one small cup of coffee (6-8 oz.) a day, and a glass or two of wine a few times a week, I rarely drink anything other than water. I might drink some Crystal Light once in a while, or one diet soda a week, but most of the time, it’s water, water, water.
Exercise
My plan has been to burn at least 500 calories in every workout, come hell or high water. I’ve been doing that in various combinations of a few different activities. The SELF Challenge has a prescribed strength-training workout (25 minutes) that you’re supposed to do twice a week during the first month of the challenge. I usually choose the “make it harder” option on those. That burns 86 calories. Another thing I try to add as many days as possible is running stairs. We live on the 21st floor and the gym is on the 6th floor, so I try to jog all the way back up the stairs after my workout. That burns something like 86 calories, too. Here are some examples of my daily workouts:
30 minutes on the elliptical + 30 minutes of strength training + running up 14 flights of stairs = 494 calories
45 minutes on the elliptical + running up stairs = 521 calories
Jogging 4 miles = 505 calories
You get the picture… I am not a big fan of working out 7 days a week, so I compensate for “off” days with increased calorie burn on other days. For example, one day a week I walk into downtown to run errands, etc. That involves around 45 minutes of brisk walking and burns about 197 calories. I count that day as a break, not as a workout day, and especially if it happens more than once a week, I need to do something to make up for it. That something lately has been golf. According to the SELF Challenge calculator, playing golf for 4.5 hours, walking the course carrying your bag (not on a pull cart), burns 1416 calories. I’m not sure if I believe that number, but it is a pretty sweet addition to the weekly calorie burn. Last weekend we played 18 holes both Saturday and Sunday, so if the number’s right, that’s over 2800 calories right there. We were worn out after that, so maybe I do believe it. I signed up for a weekly golf league starting next week, so I’m building at least one day of 18 holes/week into my schedule. Hopefully all this “shaping up” will help my golf game, too.
Progress
From here on out, I plan to start posting updates on how it’s going with the food, the exercise and what I learn along the way (as well as recipe posts, as in the past). My goal is to live a well-balanced, active life and reap the benefits of a healthy weight through that approach rather than something drastic and unsustainable. I would love to hear from you if you’ve found ways to be healthier and more fit, challenges you’ve encountered, and what works for you!
Tagged with calories, diet, elliptical, exercise, fitness, food journal, good fats, healthy cooking, healthy eating, running, self challenge, stairs, strength training, walking, weight loss
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