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Posts tagged ‘myfitnesspal’

Day 59: Baking things

I eventually got over my mood last night and baked my pumpkin chocolate chip muffins. I used this recipe. They looked okay, but I didn’t get a chance to try any because I’d already hit the top of my calorie range for the day. – the taste test had to wait till morning.

And well, it was just ok. Nothing spectacular, but at 116 calories and 7.5 grams of protein each, I can try to eat them as a snack if I’m craving something sweet.

If I were a better baker, I’d try to figure out how I could improve this recipe to better suit my tastes; but I’m not. I can cook, but when it comes to baking, I can barely follow a recipe. That doesn’t mean I don’t try though; I’m going to try to make these protein cookies today. Hopefully they’ll taste better than the muffins.

Current step total: 601

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Day 57: The protein problem

Last night, I decided to use my high calorie day for this week. It was a last minute, impulse decision (AKA emotional eating). I wasn’t in a bad mood or anything. It was a pretty good day actually, but there was just something. I can’t really explain it; I guess it’s just one of my peculiarities – having weird moods.

What is really upsetting about it though, is that I ended yet another day without hitting my protein goal.

Despite the fact that weight loss comes down to calories in and calories out (CICO), eating a balanced, healthy diet is important for overall health. Eating more protein is supposed to be my first step towards starting to make those healthier changes in terms of what I eat, because frankly, right now I’m eating like shit.

But, the thing is, I’m basically acting like a petulant child when it comes to this whole protein thing. The truth is, I don’t want to waste my precious calories on protein or healthy foods I don’t enjoy, when I could use them to eat a cookie (or two) instead. So, while I go on and on about how I’m going to do better to meet my protein goal, I don’t.

I can’t continue this way though. I gave my protein “problem” some serious thought today, and I think I came up with a possible solution. I don’t want to waste calories on healthy foods I don’t enjoy, so I should find ways to make those healthy things I need to eat enjoyable. Seems obvious, right?

It also seems like making those foods on hand and easy to eat would be helpful. The meal prep I did a couple of weeks ago was successful. I enjoyed what I made and ate it all. None of it went bad. I can’t think of any good reason why I haven’t done it again.

My plan to finally really get on track with my protein goal: find some healthy recipes I want to eat and then prep them my way every week.

Normally, I would try to do something like this on a Monday, but I don’t think I should put this off. I need to look up recipes and put together a grocery list tonight, then hit up the grocery store and meal prep tomorrow. The sooner I get started, the sooner I can finally start hitting that goal.

I don’t know if I’ll be successful, but I’ve got to give a try.

Current step total: 20,347

Day 54: The ups and downs

I struggled yesterday. I had to walk a whole lot of living room laps to hit my daily step goal, I failed to eat enough protein for the 5th day in a row, and I almost went over my calorie range.

Key word: almost. I’ve gotten into the habit of logging my food before I eat it. I’ve found it gives me the opportunity to think through my choices before I make them. For instance, I made pasta for dinner. I overdid it at lunch time, so I really needed to pay attention to how much I ate in order to stay within my calorie range. I created the recipe in MyFitnessPal as I cooked and logged it, quickly realizing that eating a full portion would bring me to the top of my calorie range – there would be no room for a cocktail (or chocolate chip cookie) after dinner. I decided to eat a smaller portion and save the leftover calories for later. I successfully ended the day within my calorie range and without feeling deprived.

Then there’s today. Despite doing all the right things that worked yesterday, I eventually caved today and threw caution to the wind. I didn’t exceed the top of my calorie range by a whole lot, but I still went over.

I began writing this post to say something along the lines of how one minute you think you’ve figured out the trick to staying in control, and the next minute you’ve lost it; but I realized I’d basically already written that post a couple of months ago when I wrote about willpower. This isn’t a new issue. It’s just more of the same.

On the bright side, I didn’t binge. I didn’t say “fuck it” and eat everything in sight. That right there is progress.

Current step total: 14,729

Day 50: The plan

Yesterday, I thought long and hard about my short and long-term goals and about what changes I need to make to my daily goals to reach them.

For my short-term goals, I want to continue to lose fat mass, ideally 1 lb of fat a week, and I want to retain as much fat free mass as possible while doing it. Long-term, I would like to reach 22% body fat, and then switch to trying to build muscle.

So, what does that mean for the next four weeks or so?

From my previous daily goals, I’m going to continue doing the following:

  • Walk 15,000 steps a day – it’s the whole point of this blog
  • Log everything I eat – a must for calorie counting
  • Weigh myself daily – needed to figure out my actual TDEE
  • Maintain my TDEE spreadsheet – to help me determine what my TDEE really is
  • Consistently complete my Strong program workouts – regardless of what my results say, I still believe weight training in important for maintaining muscle mass when losing weight

I’m going to change my calorie goal to the following:

  • Eat 1,500 to 1,700 calories a day, with an optional 1,900 – 2,100 calorie day a week
  • I want to write a bit about why I intend to follow this new way of counting calories. Although I did lose weight on an average of 1,815 calories a day, I’m still hesitant to believe that 1,815 calories a day will result in a sufficient calorie deficit for me to lose 1 lb a week. I want to average less than 1,815 calories a day.
  • Since this is the area I struggle most in, I want to give myself some flexibility. Not too much, but just enough where I don’t feel so restricted or deprived, but I’m still averaging less than 1,815 calories a day. By focusing on a weekly average instead of a daily goal, I’m able to set a range of calories for each day.
  • Additionally, by giving myself a controlled “cheat day,” I’m further decreasing my feelings of being restricted and deprived. And just because I’m giving myself the cheat day, doesn’t mean I need to use it. It’s just there for when I need it.
  • I chose the calorie ranges I did because when I add up the maximum daily calories for a week and divide by 7 to come up with the average, it’s still less than 1,815 calories a day (the average comes out to 1,757 calories a day). At the lowest end of my ranges, the average daily calorie goal comes out to 1,557 calories.
  • Hopefully, this will result in a 1 lb weekly loss of fat. If I haven’t seen the scale budge in two weeks, I will trying lowering my ranges by 50 to 100 calories each; but I’ll cross that bridge when I get to it.

And finally, I’m adding a new goal:

  • Eat 100 grams of protein daily – I need to start focusing on the quality of my food now too, and not just the quantity of it; a high-protein diet will help me retain my fat free mass while I’m trying to lose all of this extra fat

If I consistently stick with the daily goals above, I hope to see a 4 lbs loss of fat at my next Bod Pod assessment (to be scheduled ), and hopefully no change in my fat free mass (unless it increases; that’s a change I’d be happy with). Hopefully, these goals are more realistic than my last ones. I’ll just have to take it one day at a time and see how it goes.

Final calorie count: 15,156

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