I'm taking a few more days off from weighing. Due to being a girl this week isn't the best for charting weight. I'm still eating really good.
Jonathan did this NLP thing on me by my request. I asked him to make me get nauseous around sugar. It has worked so well. If I even have the tiniest bit of sugar I feel physically sick. No joke it's pretty crazy. Last night I helped Lily make some cake pops. After I felt so sick. Just being around it isn't good for me. I know it's all in my mind........ GOOD that's the point.
I really think this is a permanent fix for me. My portions are small and I can't physically eat more than I should. I don't want to. The desire is gone. Food fuels my body and that's it. When I have a snack I grab fruit or some nuts. Not because that's what my diet says I should do. It's because I want to. I crave water!!!!
I can't wait until Wednesday so I can see how many inches I have lost.
Monday, December 31, 2012
Sunday, December 30, 2012
Inches are important too.
I'm not recording my weight today so I won't have that as my main focus. I got an app that I started putting my measurements in. I take them every Wednesday. I got curious today so I did a little sneak peak on my waist. I lost 1.5 inches and that's pretty awesome.
Here is an article that explains why the scale isn't the only way to measure your success.
WHY THE SCALES CAN LIE
A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter: Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of "proper dieting", each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result - you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.
The good news is that this water replacement is temporary. It's a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting.
However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show. The moral of the story - be patient! Your body is changing even if the number on the scale isn't.
------------------------------------------------------------------------------------------------------------------------
We've been told over an over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it's readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.
Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it's water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.
Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts.
The more highly processed a food is, the more likely it is to have a high sodium content. That's why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.
Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.
Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it's packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates.
As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it's associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you're prone to obsessing over the number on the scale.
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you've had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it's likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in.
Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.
This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn't necessarily mean that you've lost fat. In fact, the scale has no way of telling you what you've lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you're just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.
Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat.
There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.
If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride.
It's a matter of mind over scale.
Here is an article that explains why the scale isn't the only way to measure your success.
WHY THE SCALES CAN LIE
A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter: Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of "proper dieting", each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result - you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.
The good news is that this water replacement is temporary. It's a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting.
However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show. The moral of the story - be patient! Your body is changing even if the number on the scale isn't.
------------------------------------------------------------------------------------------------------------------------
We've been told over an over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it's readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.
Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it's water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.
Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts.
The more highly processed a food is, the more likely it is to have a high sodium content. That's why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.
Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.
Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it's packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates.
As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it's associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you're prone to obsessing over the number on the scale.
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you've had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it's likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in.
Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.
This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn't necessarily mean that you've lost fat. In fact, the scale has no way of telling you what you've lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you're just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.
Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat.
There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.
If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride.
It's a matter of mind over scale.
Saturday, December 29, 2012
Easy
I'm still sick but so far this morning I'm a lot better than I was yesterday. As for lbs lost I'm down .8 lbs this morning. That's a total of 12 lbs in 3 short weeks. I'm not even trying. I'm still blown away by it.
Friday, December 28, 2012
Sick!!
I'm sick again!!!! Ugh!! When ever I'm sick I don't lose weight at all. I seem to retain water and gain. But not this time. I've been sick for 3 days and have lost everyday. I lost .7 lbs today for a total of 11.2 lbs. I've never lost so consistently. Even when I was on low carb and you are in a "fat burning" state at all times. I'm just really amazed. I'm not stressed about being on a diet so I think that's helping a lot.
Thursday, December 27, 2012
Pounds Burned
I'm 19 days into burning fat. I weighed myself on December 8th as a starting point. So here is the amount I've burned since then.
9th -2.6
10th -.4
11th +.2
12th -.6
13th -.4
14th -.2
15th -.8
16th -.2
17th -.4
18th -1
19th -0
20th -.6
21st -.6
22nd -0
23rd -0
24th -1
25th -1.4
26th -.3
27th -.5
I'm going to post how much I lose daily. As long as I remember and I'm in town. Not too bad for less than 3 weeks. Plus last night I ate at a restaurant. I could barely eat very much. It's not like I was feeling sick or anything. My body was full and a switch flipped and I was done. The mind is a powerful thing.
9th -2.6
10th -.4
11th +.2
12th -.6
13th -.4
14th -.2
15th -.8
16th -.2
17th -.4
18th -1
19th -0
20th -.6
21st -.6
22nd -0
23rd -0
24th -1
25th -1.4
26th -.3
27th -.5
I'm going to post how much I lose daily. As long as I remember and I'm in town. Not too bad for less than 3 weeks. Plus last night I ate at a restaurant. I could barely eat very much. It's not like I was feeling sick or anything. My body was full and a switch flipped and I was done. The mind is a powerful thing.
Wednesday, December 26, 2012
My journey.
Weightloss history and a new beginning.
Throughout my adult life I've been dieting. Having babies and losing what I gained from them. But like anything you lose it can be found again. I sure did find it. Alittle over 3 years ago I had my last baby. As always I had a go to diet. That diet got me so far and I couldn't sustain it. I felt deprived all the time. I had to fight these intense cravings. Since I was a stress/emotional eater I struggled big time. Who doesn't have stress with 5 young children??? I sort of resigned to the fact that I was 30+ and losing weight would be extra hard. I tried all sorts of things just to lose and gain the same 10-20 lbs. I was frustrated to say the least. Jonathan sparked a interest in hypnotherapy. It's not anything like being told to act like a chicken and embarrassing yourself. It's a therapy session but special. So I decided to try a weightloss program for 5 weeks. Here is my experience.
Week 1
Confidence
I started the sessions unsure of my real feelings toward hypnotherapy. After the first session I felt sort of different but in a good way. As I ended the week I really did have more confidence. I wasn't losing weight though. You really don't lose during the program anyway.
Week 2
Food choices
Before my first session I went over with Jonathan what I wanted in it. I was really excited for this one. After several days of doing my sessions I felt worse. I felt like my relationship with food got way worse. I couldn't stop thinking about food. I was eating way more than I ever did. I felt crazy. Apparently this happens during this time. I had some false beliefs that I had buried deep inside. Once I uncovered those beliefs and resolved them I was good to go.
Week 3
Stop binge eating and portions
This week I was really excited. I had broken through my road blocks. My relationship with food was completely healthy. I am no longer an stress/emotional eater. My desires to eat the right kind of food has changed. I DONT have a food problem anymore. To make things even better I lost 4.8 lbs. I wasn't actively doing a diet. I never planned my meals. I never count my calories. I am not on a diet so therefore I can't go off of it. I have changed.
Week 4
Love exercise
This week is the week that would really test me. I have never enjoyed exercise. My attitude has been changing. Plus I've lost 10.3 lbs total.
Week 5
On going weightloss
I just started this one but as far as I can tell it is solidifying my new habits, beliefs, and desires. I plan on continuing this one for 3 weeks.
Here are some of the new things I have noticed that don't happen to me while on a diet.
My body and mind knows when I'm full and now I listen to it. It's like a switch has been flipped.
I'm not worried about losing or going off of my diet. I'm not on one so......
I have absolutely no desire for sweets of any kind. They just gross my out.
I can actually visualize myself thin. I believe it will happen.
I won't quit. It's just to easy.
Stay tuned for a full run down of my journey.
Throughout my adult life I've been dieting. Having babies and losing what I gained from them. But like anything you lose it can be found again. I sure did find it. Alittle over 3 years ago I had my last baby. As always I had a go to diet. That diet got me so far and I couldn't sustain it. I felt deprived all the time. I had to fight these intense cravings. Since I was a stress/emotional eater I struggled big time. Who doesn't have stress with 5 young children??? I sort of resigned to the fact that I was 30+ and losing weight would be extra hard. I tried all sorts of things just to lose and gain the same 10-20 lbs. I was frustrated to say the least. Jonathan sparked a interest in hypnotherapy. It's not anything like being told to act like a chicken and embarrassing yourself. It's a therapy session but special. So I decided to try a weightloss program for 5 weeks. Here is my experience.
Week 1
Confidence
I started the sessions unsure of my real feelings toward hypnotherapy. After the first session I felt sort of different but in a good way. As I ended the week I really did have more confidence. I wasn't losing weight though. You really don't lose during the program anyway.
Week 2
Food choices
Before my first session I went over with Jonathan what I wanted in it. I was really excited for this one. After several days of doing my sessions I felt worse. I felt like my relationship with food got way worse. I couldn't stop thinking about food. I was eating way more than I ever did. I felt crazy. Apparently this happens during this time. I had some false beliefs that I had buried deep inside. Once I uncovered those beliefs and resolved them I was good to go.
Week 3
Stop binge eating and portions
This week I was really excited. I had broken through my road blocks. My relationship with food was completely healthy. I am no longer an stress/emotional eater. My desires to eat the right kind of food has changed. I DONT have a food problem anymore. To make things even better I lost 4.8 lbs. I wasn't actively doing a diet. I never planned my meals. I never count my calories. I am not on a diet so therefore I can't go off of it. I have changed.
Week 4
Love exercise
This week is the week that would really test me. I have never enjoyed exercise. My attitude has been changing. Plus I've lost 10.3 lbs total.
Week 5
On going weightloss
I just started this one but as far as I can tell it is solidifying my new habits, beliefs, and desires. I plan on continuing this one for 3 weeks.
Here are some of the new things I have noticed that don't happen to me while on a diet.
My body and mind knows when I'm full and now I listen to it. It's like a switch has been flipped.
I'm not worried about losing or going off of my diet. I'm not on one so......
I have absolutely no desire for sweets of any kind. They just gross my out.
I can actually visualize myself thin. I believe it will happen.
I won't quit. It's just to easy.
Stay tuned for a full run down of my journey.
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