Amy's weight loss diary

Hi Amy! I've really enjoyed reading your journal :)

I realized that everyone is different- but I have realized that for myself, that the more I tell myself i CANT have something the more I crave it! And I experience what you went through, where its all you want and you wont be satisfied until you do.
It's all about your mindset... tell yourself you will have a chocolate drink, and you will enjoy it. Don't beat yourself up about it- because I found that this leads to more emotional eating (thats what I'd do) and be like "arghhh im so angry why did i drink that!" so then I'd go eat something more to make myself feel better.

But if you just enjoy it, tell yourself you're allowed it, it's okay.. then you'll find your craving will more than likely dissappear and there's really no harm done (that being you were within your calorie allowance) :coolgleamA: Also- tomorrow is a new day ... and you definitely dont have chocolate daily so there's even more of a reason to enjoy it.

Hope you're feeling better (health wise)! I'm sure that doesn't help with your mindset of losing weight, so hopefully you feel better real soon
 
By the way- we are both very similar in our weight loss goals! I am 166cm tall and am trying to get down to 60KGS! I have a while to get there, but I just tell myself i didn't get fat over night, so I won't lose weight over night either. It's a journey, correction of my habits!

My boyfriend is also supportive on me eating well. I told him way in the beginning, to tell me if he thinks im getting on the 'heavy side' (which, actually, I don't think he ever wil lbecause it's something I notice myself... im just most of the time too lazy or too comfortable to do something about it) but I have told him that I never want to be the girl that gets upset when their boyfriend/partner mentions that they're getting on the heavier side. I think the honestly is refreshing!
I'm completely motivated to lose this kiloage- he hasn't mentioned anything to me yet (about being a bit chunky) probably because I dont think he's noticed. He sees me all the time! Plus, I've weight 65 KGs for as long as I can remember.. and now Im 3 KG heavier.. it doesn't really show. People think I'm crazy for wanting to lose 10 KG but it's completely possible and for once I will have some bone definition without looking skeletel.

Anyways, I'm ranting on here, just wanted to let you know that I'm in the same boat as you.. you can tell me what has worked for you and I will do the same to you! :)

Hope you have a much better day tomorrow!
 
Hi Amy, one of the reasons i'm against treats is that you spend so much time looking forward to it and too much time focussing on it. So i advise against the two week treat thing. I mean if you didn't have that program you might be able to stay away from it for longer.

I personally think the way to go is to deal with a craving when it hits. I plan to give in to mine when it comes - I always do so why not just accept it. But i am not going to bring it on earlier by scheduling it in.

You say you are not feeling well. Have you got your periods coming up. I often feel tempted before they arrive. Or else, maybe its another emotional matter that's causign it. Was there some disappointment with study or boyfriend - that sort of thing. (I'm not asking for the detail but for you to ask yourself). Anyhow if its that, deal with it whatever it is. I've always thought 'deal with it' was a vague way of saying, either get over it or face it and face the problem. If you've got told off by your superviser, then really think about what they've said and try to find a way to come to their way of seeing it. From experience, i know they are always right. If its a boyfriend thing, its also possibly the same thing. Admit any mistakes - to yourself and make good. If something shifts, psychologically, you will start to feel better. Often our depression comes from resisting what is good for us. (other times its from a bad judgement by someone else). Mostly i have found with all events that bring about depression there is away of adjusting our thinking to make us move forward. Its only when we dig in that things get worse or stay the same.

You asked for strategies about how to measure calories when eating while out. I think you should jsut take a rough estimate of what you've eaten and and assess the calories according . Be generous rather than on the tight side. For instance when you say a dash of milk is 20ml. Well i have just discovered that 20 ml would only be enough milk to change the colour of your coffee. I put 1/4 cup of milk in my coffee the other day and realised it was less than i usually have. True i like my coffee milky so 1/3 cup is more like what i like but i'd bet that you put in 1/4 cup of milk so you need to adjust yoru caloreis accordingly. Try putting your milk in first to see how much you use. Try measuring 1 tablespoon for your coffee and see if that's enough. If not you can see you are underestimating. I think you once you know what you "splash" or "dash" is you can continue doing it without measuring but then at least it is best to take that level of calories. I hope that's clear enough. Its very wordy.

About cafe's see if there is a calorie counter for a piece of cake. Its going to be approximate but its better than nothing. Ask at the shop if they know how much their slices weigh. Otherwise, you are going to have to be clever and find some other way of figureing out much it weighs. Next time you are binging , bring a piece hoem and weigh it. I think just estimate and try to be generous in your estimates.... Or look on a cake pack at the supermarket and see what the labels say in terms of calories and weight. Just a few ideas to check out.
 
Hi cheekygal,

Thanks :) , I'm glad you've enjoyed it. I agree with you on the principle, but I find that when I crave something, giving in to it (most of the time) is more about shutting up the feelings of craving than actually enjoying the thing. Which is why I wasn't terribly pleased about last night's episode. It would've been ok if I'd enjoyed it (and it was a waste of chocolate! I love chocolate, and I didn't enjoy it!). Fortunately I think I'm coming into the mindset where I don't have to eat to make up for a failure- the only reason I had a kiwifruit was because the cravings weren't going away and I thought I'd try something else to try to get over it/ distract myself. (And heck- 2% of my calorie allowance? Who cares?)

What's worked for me? Basically, the stuff I repeat over and over. Porridge- keeps me genuinely full until lunch time, low calorie (and it's cool enough here to do it all year round, it may not be in Australia- I'm from Sydney myself, so I can say porridge is a no-no in summer there). Having it with berries is only a little more in the way of calories and makes it into a treat for me. Rye bread and low fat cottage cheese- rye bread is less calorific than bread (I can get here in any case), and more filling (it's also quite high in sodium, but I'm not sure how much of a problem that is). Cottage cheese is an excellent flavour to go with it, I find, along with spices (included in the cottage cheese or added separately), tomato, and red ontion. Snacking on fruit and vegetables- be careful about the ones you choose, but some you can eat quite a lot for negligible calories (I like little tomatoes- the store here calls them "baby plum" tomatoes, although they look like grape tomatoes to me- a 325g punnet, which is more than enough to deal with munchies/ boredom eating- is only 58.5 calories). Not feeling guilty about snacking- I don't know about you, but I feel horrible if I don't eat every few hours or so (sick)- but a piece of fruit or sometimes a vegetable is enough to make that feeling go away. Low calorie/ kilojoule recipes- I use and search their low kilojoule recipes for something I like that I can easily make. I quite often adapt, particularly by reducing the amount of meat, and then I calculate calories using this website (you'd then need to convert back to kilojoules): I load up on vegetables with my dinner (and quite often serve with couscous, which is a lower calorie option than, say, rice). Experimenting a bit with things- my Greek yoghurt desserts (except last night's) have been a hit, and all under 250 calories. And eating things I enjoy- not sticking to rice cakes and celery sticks- if I wasn't enjoying my food I couldn't keep this up. Ditto eating to be satisfied, not just to weigh things (my priorities are eat to be satisfied, try to make low calorie choices, document, potentially learn from mistakes). I can now see this as a lifestyle change, not a "diet" until I get the weight off.

Most important, calorie counting is working for me- I used to think I had to be hungry to lose weight, and now I know that's not true. I'm very rarely hungry, and when I am it's not because I'm trying to deprive myself of food, it's more because, say, I go out and I forget to eat beforehand. I suppose in Australia you'd need to find a program that did kilojoules (about 4.2kj to a calorie)- in the UK working out calories is way easier (most of the packs display calories prominently and kj less so- my only issue is using Australian websites and having to convert, or sometimes even remember it's kj and not freak out that this "low kilojoule" recipe is giving a number that's almost as much as I want to eat in calories in a day!)

My boyfriend doesn't think I'm overweight either, but he wants me to be happy, so he's there for me. Actually- there's an idea. I keep his surplus Pepsi at my place because that's his major weakness (he tends to have it on night shifts, or takes them to social gatherings where other people will be drinking- he doesn't drink). If I'm going to plan to treat, I might keep the treats at his place (depending on what they are- he told me last night he has no willpower) so I don't have to buy expensive individual portions of things or have temptations lying around my place. I'll see how that goes. (And actually again- that's another thing that helps me. I get my boyfriend to check my receipts from food shopping, and to tell me off if I've bought rubbish. I told him to do it, it wasn't his idea. I actually find it does stop me from buying rubbish)
 
Hi Andrea,

I think we're going to have to agree to disagree on that one- or at least, I'm going to be giving the actively "saving" for treats a go (you may be right, I'll find out). I find satisfying cravings deeply psychologically unsatisfying, and I'm more likely to go a bit nuts when I do have them (I know from experience, the last time I had a major craving I went to the supermarket, bought a tub of ice cream, ate the lot in one sitting. I suspect something like that may have happened if I didn't feel so awful last night). I don't want to have to play the guilt game, and eating because I'm craving is a guilt thing. If I plan for it, I've "earned" it, and I can really enjoy it. I just can't live with the idea of never planning to eat chocolate or ice cream again- and if I can't live with it, this diet will fail.

I'm actually just coming to the end of my period, so I've managed that ok. I think I'm just tired (and possibly overdue for a thyroid function test), plus I've got deadlines approaching. I'm not really depressed and haven't had anything bad happen- in fact, my annoyance pre-chocolate cravings was more that I couldn't get myself to work after (yet another) inspiring meeting with my supervisor (he's brilliant, and my meetings with him always leave me with my head buzzing with great ideas to work on).

I take your point about splashes and dashes (although with tea I don't drink it milky, just enough or maybe a little more than just enough to change the colour- with coffee I obviously allow for more, I estimate 80ml per normal size mug). I don't have any way of measuring under 100ml (I have a measuring jug and that's the first gradation), and I'm sure I don't use that much in tea (and reasonably sure about coffee). It'll be way more important in cafes and such, but I suspect with my 0.1% milk (if I'm not nearing my calorie limit) it's to some extent neither here nor there, given it's a whole 35 cal per 100ml. (I measure milk for porridge and will for anything where I'd use 100ml or more) Thanks for the suggestion.

That's a good point about checking online and estimating things on that basis. I suppose it's something I already do, but I freaked out at the concept of not being able to get out of something where I'm not in control of what I'm eating.

By the way, I'm not choosing to count this as such (I'm doing a weigh-in once a week), but I weighed myself out of curiosity this morning and the number's gone down by another kilogram. That seems almost too fast, which is another reason why I'm not counting it, but hopefully it'll stay for Saturday and then I'll count it then. Still satisfying.
 
On the basis of weight loss, need to figure out when to change my calorie count. I don't think it's reasonable to do after just one kilogram lost, but I've just played with the BMR calculator and there's more difference between my calculation at 74kg and (theoretically) at 72. Maybe I'll wait until 70kg and then re-evaluate.
 
Amy, i don't worry about a piece of fruit as a snack either. But then i am not strict about calorie limits. Its too much work for me to do but i have done it before. I can see quite easily that i my portion sizes are much smaller than i would normally eat and amazingly, i feeling ok about it. I am adjusting. When i put a tsp of oil to cook something, i am wondering, how the hell was I not sick when i used a tbsp before.

Get yourself a set each of measuring cups and spoons. They are very handy. Especially since you are cooking to recipes.

I forgot to say before, i think you might have miscalculated with the number of calories in rice. I had a look when you mentioned it before and i thought it said about 200 per cup of cooked rice or maybe it was 200 for 1/2 cup of raw rice. I can't quite remember but i've never thought that rice was particularly high in calories. The main thing with most rice is that its high GI. Basmati is the lowest. I know its easy to pick the wrong item on that calorie counter if you are using the one on nutrition data, as there are so many versions of rice to choose from. And then there's also the different measurements you can choose.

Going on the basis of what the CSIRO diet is (which i imagine you've probably heard of before since its australian and was a bit hit at the time it came out), they had meals at about 2000 kilojoules and breakfast about 1500. So i figure my meals are around that too. Maybe rice with chilli con carne is more than that but normally i don't find have a rice meal to be very high calorie. 500 calories for a meal seems reasonable to me. I just don't think i'd enjoy chilli con carne as much if i had to eat it without rice. But if you really didn't want to eat it with rice, it should also be good on toast, or with mashed potato, or spaghetti.
 
I'm finding the calorie counting thing to be really liberating- it helps me understand how much I'm eating and allows me to be in control. With the "eat less, eat better" game I was playing before I was never really sure what effect it would have on my weight loss, and any deviation would be a guilt trip. Now, although I'm not 100% on my nutrition, I feel I have a much better grasp of where I'm going with this. But as you say, reductions are very important (although strangely enough they've played very little role for me).

I have thought of getting a set of those, but I'm not quite sure where to get them- my mum has promised me a good Australian set (the measures are a little different here, and on most things I still operate with Australian measures in mind) when I go home to visit in a few months. I might just use my jug and eyeball the under 100ml, or go on teaspoons and dessertspoons. At the end of the day, if I'm deviating with the milk, it's not adding up to much.

With the rice, I actually went with the rice I had in my cupboard and the nutritional information on the side- it's Tesco Basmati rice, which says that for 75g raw (I'd use 50, but anyway- 75 raw is 195 cooked), it's 265 calories. It just seems like a waste of my allowance for all those calories for a filler (I find rice quite tasteless, in a way I'm not finding couscous). My meals tend to go up to about 600 calories, but are usually lower than that, I think (I'm more focussed on the end of day total). I found the chilli con carne (which improved after a day in the fridge, it was better yesterday than the day before) to be fine with steamed zucchini or boiled potato.

I don't know too much about the CSIRO diet, at the time it came out I was living at home and left all that stuff to my mum. I know she's got the book and tried to follow it for awhile.

I've re-jigged the stats on my calorie counting program so I'm now aiming to have more of my diet from protein, and less from carbs (I think I'd messed those numbers up a bit). In keeping with that, I've just had a hard boiled egg instead of a fruit or vegetable as a snack before I go to the gym.
 
Oh, and I think I need a belt. I bought a new pair of jeans on Sunday, wore them yesterday, and they keep riding around my backside (any lower and you'd think I was a plumber or a builder). I think perhaps I'm trying to wear them too high, but I've never been a fan of these ultra low hipster jeans (but can't find very much else that's age appropriate). Maybe that also means I'm losing weight- I bought them as a size 12 knowing that I was on the border between 12 and 14, and that even as a 10 (my goal) I should be able to wear them with a belt. Very strange that they're sagging so soon.
 
I hear ya about calorie counting! I love it! totally keeps me honest and allows some room for chocolate! I'm glad you found something that works for you :)
 
amy1985 said:
Oh, and I think I need a belt. I bought a new pair of jeans on Sunday, wore them yesterday, and they keep riding around my backside (any lower and you'd think I was a plumber or a builder). I think perhaps I'm trying to wear them too high, but I've never been a fan of these ultra low hipster jeans (but can't find very much else that's age appropriate). Maybe that also means I'm losing weight- I bought them as a size 12 knowing that I was on the border between 12 and 14, and that even as a 10 (my goal) I should be able to wear them with a belt. Very strange that they're sagging so soon.
Click to expand...

Girrrrl that is awesome.
You have lost some serious weight. Well done <3333
 
Strange thing is, I've only lost a kilogram (2.2 pounds)- or maybe two (I don't normally weigh myself on Tuesdays but jumped on the scales today and it'd gone down another kilogram. Am waiting for Saturday- my weigh in day- to make it official, it seems too fast. But maybe after a month at this gym thing and nearly a couple of weeks at calorie counting, my body's been slowing changing but not reflecting it on the scales until now. That would be nice :)

And thank you :)
 
Had a really good session at the gym, but have trouble with running out of steam half to two thirds of the way through. I struggle through the rest of it (fortunately the stuff that I think would really hurt me if I conked out is usually over by that point), and have a horrible journey home before I get some food (thankfully it's a straightforward bus ride and short walk down the road).

On the one hand, I should probably bring something (or pop into the Tesco Express just downstairs and buy some fruit), on the other hand, it'd be nice to plan this (and Tesco Express is usually more expensive than a normal Tesco). Not sure what's suitable to bring with me that won't be crushed/ spill all over my bag, that I can eat (maybe a little before and a little after) so my blood sugar doesn't plummet but I don't feel sick from eating too much before working out. I suspect nuts would be good, but I'm way too good at eating the whole damn bag, and that would completely defeat the purpose of working out.

Maybe it'll be better when I get a shorter program- less time for my blood sugar to drop. I might ask my trainer tomorrow.
 
Food diary for today:

Tuesday 12 April

Breakfast: 50g oats, made with water, with 75g summer berries, and 100ml milk on top (subtotal: 233 calories, 9g protein, 39g carbs, 4g fat)
Snack: In an effort to increase my protein consumption, a 100g hardboiled egg (155 cal, 12g protein, 10g fat)
Lunch: the usual- 2 slices rye bread, with 60g low fat onion and chive cottage cheese, 200g (2) tomatoes, and a bit of pepper (subtotal: 264 calories, 13g protein, 48g carbs, 3g fat)
Coffee- 2 cups with 100ml milk (40 cal, 4g protein, 5g carbs)
After gym snack: 200g orange (98 cal, 1g protein, 25g carbs)
Dinner: last of the spiced orange chicken with 50g couscous, 200g carrot and 325 zucchini (steamed) (566 cal, 35g protein, 86g carbs, 10g fat)

Total: 1356 cal (78%), 77g protein, 205g carbs, 28g fat

Was over the recommended carb intake for the day (103%), and way under on protein (51%) and fat (60%).
 
Good morning Amy!:troll:

Thanks for the links on tasty recipes, I will definitely check it out! Yes I am also from Australia- Adelaide! Never been to Sydney but I have always wanted to!

I agree what you say about giving in to the cravings. It was like the other night I had to pack my dad’s lunch for work and there were these apricot square things covered in coconut.. and my brain was like “have one have one have one!” I wasn’t craving one before or anything- it was just the fact that they were there and I just so happened to have my hands on them… buuuut I didn’t. I put the bag away with none of them touching my lips, haha! There is no better feeling. I guess the difference for me is that I plan to have a snack, atleast maybe once a week, if it’s a small chocolate or hot chocolate (can you tell chocolate is my weakness!?haha!) that way I don’t actually crave it at all… and then when I eat it it’s that much more enjoyable for me to eat =) Cravings… the lady times are the worst for me.. I seriously think that I can eat a horse and chase its rider. Oh the joys of being a female, HAHA!

I agree- oatmeal is the best breakky for me! Keeps me heaps full- especially if I add a few frozen blueberries, mm mm tasty! There was also this recent breakfast I discovered.. I think its’ called ‘superfoods’ (it was in the health section I think in Woolies). And its basically a mixture of oats and barley. VERY low cal, same consistency as oatmeal, its delicious but im amazed at how full it made me! I also have greek yoghurt you should try drizzeling a little honey on the top (if your daily calorie intake allows it) it sort of freezes and is that much more enjoyable!
Also if you have a really sweet tooth- I find dried peach slices hit the spot for me, and its natural sugar. Of course you can only really have one or two, but it works for me.

Also I’m with FourtyFour on the CSIRO diet- it really is a healthy every day eating plan… it sounds quite similar to how you’re eating now, but it helps you understand the balance between healthy carbs/healthy fats and proteins. I definitely recommend it!

Hope you’re have a nice day!:bigear:
 
Hi cheekygal-

I've never been to Adelaide, as it happens. I've shamefully seen very little of Australia, even though I've done quite a lot of travelling worldwide. (With those recipes- if they don't give you nutrition, run it through the website I suggested to see what it's like, some of them aren't that good. Although they can be adapted, the ratings/ comments are useful for that too)

I actually snack every day- I incorporate it into my program- but I think we mean different things by "snack". I mean "eat outside of meals". I can't function if I don't, but I try to keep it healthy.

I'm really lucky that I live on my own- I keep most stuff that will tempt me out of the house, which is how I keep myself under control. I'm not sure how I'd do it living with other people, particularly other people who don't have similar diet plans to me. (I've more or less given up eating at my boyfriend's house for this very reason)

I'll look into that- it'd be nice to have a little bit of variety with breakfast (I love it, but I fear eventually I'm going to get sick of it).

Thanks for all the suggestions, I appreciate it! :)
 
Update for today:

Saw my doctor (about something else)- mentioned calorie counting, weight loss, and the work I'd done at the gym. She was pleased I was making progress, told me my approach was sensible and my calorie goal seemed realistic... and then I told her I've possibly lost 2kg this week. She said I should rethink because that's not healthy (I know it's above recommendations, but I wondered given I eat a balanced diet, I'm not starving, and am working out relatively well but not killing myself, that it was ok?). So in that case, should I recalculate my calorie count (and if so, how? Do I up the level of activity in the calculation- I had said I was doing light exercise, should I recalculate on the basis of moderate?)? Should I just allow myself a smaller "safe" range (I currently think I'm ok if I'm up to 500 cal under my calorie goal, and sometimes am not far above that)? Does this mean I have to reintroduce some temptation foods into my life? (For example, I need more protein in my diet, I love nuts, but I could eat a whole packet without thinking about it, so I don't have any in my place)

New program at the gym as well. Quite a bit shorter, a requested, but also quite a bit harder. I didn't write all of it down properly, but it's something like 3 min on rower plus stretches to warm up, crosstrainer for 15 minutes on resistance 7 (on a different program to before), stepper (didn't write down time or specified program), rower for 500m trying to break a record for how fast I can do it, bicep curls 3x15, tricep extensions 3x15, abs as before (cradle 3x18, cradle with ball 3x18, plank 40 seconds, leg raises 3x15), rower 3 min and stretches to cool down. This new program also makes me wonder if I've broken from "light" activity" to "moderate" activity. Although I'm trying to lose weight, I have no intention of making myself sick, let alone starving myself, to do it.

Thoughts?
 
I don't think a gym program is light activity. I think its moderate. running is also moderate so is cycling the way i do it ie with a load on and quite fast. High intensity would be like playing tennis or football or soccer in a competitive situation. Low intensity would be a stroll along the beach, potting around the house dusting, just moving around basically. Well that's what my assessment of it anyway.

Also re losing 2kg this week, why not average your weight loss over the whole period and see how much you are losing on average per week.


The fact that you are wearing out mid way through your work out suggests you haven't got enough fuel in the tank. Try eating more carbs in the meal before your session or the night before and see how much better you will do. I notice that when i am cycling long days, if i stop and eat something, it really picks me up. I am sure its because there's no glycogen left, ie no energy. So its then that you will burn muscle.

Do you go to the gym between lunch and breakfast. I think your breakfast looks quite small. I am not sure what 50grams is like but compare what you are eating to what i am eating for breakfast. I eat 1/2 cup and 1 cup milk and an apple. That's quite a lot of calories, mostly carbs. That's good for exercise.

Don't forget there is protein in dairy. Quite a lot actually. There's whole . protein in lots of vegetable foods eg beans, lentils, rice (when combined).

If i was you, i'd add some toast to your breakfast or eat wholegrain bread before your gym. The grains have protein too.

I never heard of 100g chicken's egg before. That's BIG!

Sorry didn't mean to go on so much again. I keep thinking of things that might help.:gnorsi:
 
Thanks Andrea :) (hey, keep stopping by, advice is always appreciated)

I think you're right- I've altered my calorie allowance on the basis of moderate activity and the kilogram lost (rather than two). I also think I'll make more of an effort to eat closer to my goal (now 1885), rather than just under, while still keeping it nutritious almost all of the time. I'll see how the shift goes with regards to weight loss and feeling well at the gym and other places. I don't think the 2kg weight loss is that big a deal as I wasn't losing anything before, but am inclined to go with the doctor says unless I have good reason not to. (Plus, I am about to increase my workout, and I have been tired some of the time lately, particularly during workouts)

Re porridge, I just looked it up and we're actually having about the same amount of porridge in the morning. You're just having more milk and probably a bit more fruit (well, you have the fruit every day, I don't always). I find it very filling indeed- much more filling than the much bigger breakfasts I used to eat!

I thought I ate a lot of carbs. I find this all very confusing (and I'm starting to suspect I've been reading- without realising it- stuff written by advocates of low carb diets. I don't know about my proportions- and to be frank, to some extent I don't care as long as I get my nutrients, the calorie count is about right, and I stay healthy). I've changed my calorie counting program to get me to aim at 55% of my diet being carbohydrates (20% fat- ok, I don't like fat- and 25% protein. This is on the basis of the nutrition sticky here, that recommends 30-30-30 plus 10 free. I can't quite manage 30% protein- it's a lot- and I can't psychologically come at 30% fat)

I'm trying to avoid regular bread, it's very calorific (about 110 calories per slice) and I find does very little to satisfy me. (The rye bread I get is 93 calories, which doesn't seem like much difference, but I need 2 with something on top to be satisfied, with regular bread I could easily eat 4 or 6 and "that'll do, I suppose")

I didn't realise 100g eggs were big. You can get medium and large ones here, and they're about the same price, so I just bought the big ones. A very satisfying snack.
 
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