Putting Fat Cells Out of Work

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iplayoutside

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I have decided to do some downsizing. Because of this millions of fat cells are going to lose their jobs. All fat cells can re-apply for the position of muscle tissue at a later date.

This is my first journal entry. I'm pretty gassed from working out and lack of sleep. Normally I get a good 8 hours, but my two young children have been sick this week and I've been dealing with them instead of sleeping. Despite that I got all my work in, and haven't made a major blunder on calorie intake. I work out three days and take one off. I also use Friday as my "cheat day", more on that in a minute. It just so happens that my cheat day and rest day fall together this week. Saturday is my weigh in day. I know from my wrestling days how weight can fluctuate on a dialy basis so I just do it once a week.

The Cheat Day

I've spent a lot of my research over the last few weeks trying to figure out what I should be eating. What taste's good, what fills me up, and how to make out my portion sizes. I think I've got that down, but I'm sure there will be tweaking as I get better at this. My goal is 2200 calories a day. I don't ever feel hungry at that level. This week I've been right around there everyday. If the BMI estimates are to be beleived this gives me a deficit of 1100 calories a day.

After some checking this week I's be willing to bet my former self was eating 4500 if not 5000 calories a day and aside from playing with my kids, not active at all. No wonder I started this process at 338 lbs!

I title this entry "Cheat Day" because as I've looked up nutrition facts on foods I used to eat, and foods I thought were healthy I came away appalled at what I found. Because of this I'm going to alter my plans for my Cheat Day tomorrow. I'm going to get some cheeseurgers, and I'm going to have my weekly Mountain Dew, but I think that might be it. I've busted my ass too much to get really wild.

Today I learned a meal that I used to eat quite regularly, a McDonalds Value meal had 1500 calories. I knew it was bad, but I didn't think it was that bad.

I thought that I was doing good eating a salad. Then I realized just 2 tbl spoons of Ranch dressing is 140 calories! I looked at my salad and knew there was more than 2 tbl spoons on my salad. That's frustrating. Next trip to the store I got the light salad dressing. I may eventually switch to a less caloric dressing.

Today I learned that my favorite sandwich at Quizno's has 1030 calories. I had one of these on my last Cheat Day. I knew it wasn't a carrot sandwich, but I thought it was closer to 500!

While I've done a good job staying a away from FF since I've started this. I'd be niave to think that I'm not going to end up at one during the course of life. Maybe instead of the 1500 cal Value meal, I'll have two burgers off the dollar menu for 600 cal instead.

Here are the Nutrition Facts for some popular FF Places. I'll add more as I look them up.









Be Careful if you eat a salad there.
 
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So I had my first Mt Dew in a week today as part of my Cheat Day. I'm done with it. I felt like such garbage halfway through it I didn't even finish it. Mountian Dew was the only soda I drank, I think I can honestly say I'm done with soda.

I'm not going to say I'm done forever, because forever is a long time, but definatly for a long time. Definatly not as regularly as once a day like I used too. That's close to 2500 calories a week! Now I'm eliminating another 500. A cheat Day has never been so productive.
 
I had a cheat day today, I have good and bad news. the bad news it i wasted my calories on that crap today. the good news is i dont feel like i have been missing anything!!
 
rotfl - the whole idea of a cheat day only really works if you are feeling denied the rest of the week and if you still keep the calories relativly lowish (so you dont screw up the weeks worth of work).
Cant say im a huge fan of it at all really, however having a sunday roast once a week isnt gonna hurt so long as you dont go overboard :)
 
I tend to associate ''cheat days'' with being on a diet. I personally believe diets are no good. What's best is a permanent discipline about what you eat, how you eat, and your attitude towards eating (eat to live ,not live to eat).

Think of people you know who are in relatively good shape, are they picky about the things they eat? Do they always avoid certain things? These people are not on a diet, that's just the way they eat. I think that is best when wanting a strong change.

(There are exceptions, yeah there are people who eat like crazy and are still very thin, I don't mean them lol.)
 
Tha_Dude said:
(There are exceptions, yeah there are people who eat like crazy and are still very thin, I don't mean them lol.)
Click to expand...
I agree with everything you said except for that sentance ^^^

What a load of hogwash, my husband is one of them. sure he might eat like crazy and most people cant believe he stays trim. Since ive been looking at my diet i also looked at his and why he stays slim. Also i have a friend who swears she doesnt put on weight no matter how much she eats.
The husband will go and binge and eat a massive amount of food, but then absent mindedly forget to eat 2 other meals (breakfast, or wont eat dinner because lunch was late and really huge).
And the friend might dish a normal amount up, but in fact she leaves most of it on the plate and often heard a phrases like 'oh i think somethings wrong with this cake' or 'im not feeling to well today' and various other excuses.
Basically, they are kidding themselves. And because they honestly believe it to be true, then they convince others its true also.
 
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I went to the Doctor today to get a physical and discuss my weight loss program. My original goal had been to get down to 240, but Doc says I need to get below 225. So I guess 225 is my new goal.

Good news is I'm down 15 pounds since I've started this whole deal.

The problem is my motivation is starting to wain a little bit. My schedule has been a little freaky this week so I haven't been able to excersise as much as I wanted. While I'm pretty sure I've came in under my calorie target everyday it sure doesn't feel like it. I also tweaked my shoulder doing Dumb-Bell Flys yesterday, but it has seemed to have healed up.:banghead:

The Docter also suggested I read the South Beach diet book. I don't know anything about it. But this whole process is a life style change, not a diet. I need to find healthy foods I enjoy, because the best program is the one I'm most likely to follow.

I think I've done a good job of that. Instead of M & M's I eat grapes. Instead of Cheeto's I eat carrot's. etc.
 
:hurray:Congratulations on your 15 lb loss! You're off to a terrific start! I like how much research you are doing, and really learning about making healthy choices. Portion control and exercise are totally key to losing weight!

You seem pretty grounded and reasonable. I see great things ahead for you if you stick with it!

Best wishes on the rest of your journey,
:auto:
ABBA
 
I have this pair of jeans. They are at least 5 years old. I've worked on many a car, painted many a wall, and mowed many a lawn in these jeans. i quit wearing them last summer because they got too small and didn't fit right.

This evening I put them on to go work in the garage. Not only did they fit, I needed a belt.

I didn't weigh myself this weekend, and I probably won't get to this weekend, but as long as my belt keeps getting looser I'll be ok with that.

New healthy low calorie food that I found: Dill Pickles: 10 Calories!
 
Tha_Dude said:
I tend to associate ''cheat days'' with being on a diet. I personally believe diets are no good. What's best is a permanent discipline about what you eat, how you eat, and your attitude towards eating (eat to live ,not live to eat).

Think of people you know who are in relatively good shape, are they picky about the things they eat? Do they always avoid certain things? These people are not on a diet, that's just the way they eat. I think that is best when wanting a strong change.

(There are exceptions, yeah there are people who eat like crazy and are still very thin, I don't mean them lol.)
Click to expand...

I've thought about this post. I'm just going to eliminate the cheat day. Cravings and everyday life will provide enough opportunity to cheat. People will want to go out to lunch. I'll end up at a Daytona 500 party drinking beer and eating chicken wings, ok so that was planned. There will be road trips. I do really well on normal work days, because there's structure. Where I fall off the wagon is when I'm socializing. Good news is that's usually only once or twice a week, but it may be at different times.

I got my blood work back from the Doc. Good news is everything was normal except my cholesterol was 235. That thought didn't even cross my mind. I've been more worried about portion control and calorie deficit. But one step at a time. However it's an adjustment I need to make if I'm going to lead a more healthy life style. Good news is my sodium was really low, so to use a basketball term I have some fouls to give. Next time I get that craving for a Mt Dew, I'll have a Diet Mt Dew instead. If I have one a week that shouldn't hurt. Maybe mix in some popcorn for a snack.

On the work out front, I think my body is getting too used to my routine. I won't bore you with the details, but I think I'm ready to step up the cardio. I haven't exactly figured out how I'm going to adjust but I need more time for cardio. So I'll probably start alternating weight days and cardio days.

My slacks were so loose today I'm going to have to punch a hole in my belt! Rock on!:hurray:
 
This weekend was really frustrating. I Did my first HIIT work out since high school (12 years) and I was feeling GOOD!

Then my son got sick, then my daughter got sick, then I got sick with this 24 hour stomach virus. Needless to I spent all weekend on the couch. But since I didn't eat anything I guess I had a very large calorie deficit for the weekend.

I suppose I could have worked out today, but felt getting some good sleep was better. I'll be getting after it again in the morning.

I've been reading this book called "Body Intelligence". The gist of it is listen to your body, and know why you're eating, and the theory is if you're congnizant of what you're body says, you're a lot less likely to over eat. Or more precisly eat when you're not hungry.

Ask questions like, am I eating because I'm bored? Am I eating because that's what everyone is doing? Am I eating because there's a BBQ place across the street and I can smell it? Essentailly if you're not eating because you're hungry, that's bad and leads to extra lbs.

I've implemented this as part of my life style change. More than once I've stopped my self from eating an un-scheduled snack, and others I've stopped eating what I was eating because I realized I wasn't hungry I was eating because I was bored.

I think this concept will be huge in making me become un-huge.
 
Today was a complete an utter disaster. A falling off the wagon of epic proportion.

I've gotten complacent. The pants that are 4 sizes too big, the defined bi-ceps, it's getting to my head. Complasency Stops NOW! Tomorrow is another day, and we're moving forward again.
 
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