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Heidijoy's Journal, 04 July 2012
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Yesterday was a big, hot mess. I didn't get a workout at all (4 hours at work at a desk + 7 hours of driving + hustling to get packed/set up at camp) and managed to eat far more than I even expected! It sneaks up on you - snacks, a beer, a quarter of a milkshake (my son ordered one and we split it four ways among our family). I am quite disappointed in myself... it is rare that I record LESS than a 1,200 or 1,500 kcal deficit in a day (noting that I'm tracking via FatSecret, but based on my record-keeping and closer assesment of RMR, it's really more like a deficit of 600-900 kcal/day).
Since I started my journey April 24, I am really proud of keeping the food journal consistently, and it is giving me good feedback:
Average food eaten: 1,530 kcal/day
Average energy expended: 3,030 kcal/day (this is usually a 3 mile walk on the treadmill or in the neighborhood, or a 7-mile bike ride)
Total cumulative deficit: 110,000 kcals = 30x3,500 kcal = 30 lbs predicted loss
Actual loss: about 17 pounds
This suggests that my TRUE deficit is not 110,000 kcal, but actually more like 60,000. And it suggests that my true deficit on a daily basis is probably more like 700 kcal, not 1,500 kcal. This could be influenced by me under-reporting food (Nimm's article suggests this is likely), FatSecret giving me too much credit for exercise (other members have suggested it) and the BMR calculation being off (in terms of where I set my targets).
This is good feedback. On one hand, it is frustrating that I can't actually point to 30 pounds lost. On the other, it helpfully shows me that if I eat the way I did yesterday, with a 600 to 700 kcal deficit instead of my usual 1,500 kcal deficit, then I can say buh-bye to continuing to lose weight. I totally get why people who diet get frustrated and quit!! Yesterday I felt like I WAS largely behaving myself. But the little things (one tiny, unsastifying burrito; one bottle of beer that I took because I really wanted a couple of swallows) added up.
So this week I'm in Brookings, OR at a riverrside campsite (our family is actually in a tiny log cabin, my in-laws are in a trailer and an RV) and PTL for internet. I need a bit of a sanity check (or escape) from all this togetherness. This morning I got up, fed and changed the kids, put on my workout clothes and walked the kids four miles from our campsite, over a high hill and down to the boat harbor. It was a tough walk (4+ miles and lots of hills) but it felt great and I got a bit of respect from my DH, MIL and SIL for making the effort.
So I probably won't lose a bunch of weight while I'm here (too much bad food, too little good food, but I am trying and I bought tons of fruit and veg to help), but at least I can get stronger with the exercise. And (!!!!) I know a lot of my buddies are suffering under less-than-ideal workout conditions but I am blessed to be in non-humid, beautifully temperate 65-69 degree weather here. VERY thankful for that!!
Wishing you all a great Independence Day in the US, and a great fourth of July elsewhere!
Diet Calendar Entries for 04 July 2012:
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1754 kcal
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Fat: 54.62g | Prot: 78.11g | Carb: 251.78g.
Breakfast: Cottage Cheese (Nonfat), Milk (Nonfat), Cheerios, Apricots, Strawberries. Lunch: Strawberries, Cucumber (Peeled), Good Seed Bread, Apricots, Yellow Mustard, Mayonnaise, Herbal Tea (Other Than Chamomile, Brewed), Deli Style Oven Roasted Turkey Breast. Dinner: Bun Size Beef Franks, Baked Beans, Mustard, Hot Dog Bun, Sweet Pickle Relish. Snacks/Other: Dark Chocolate Grahams, Pretzel M&M's. more...
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3294 kcal
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Activities & Exercise:
Desk Work - 5 hours and 30 minutes, Resting - 7 hours and 29 minutes, Sleeping - 8 hours, Housework - 30 minutes, Walking (exercise) - 3.5/mph - 2 hours and 31 minutes. more...
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 Comments
You are doing well overall so don't "sweat" the small day to day stuff - remember it is a "lifestyle" change not a "diet", right? And, yes, it is HOT here so I did exercise DVDs - worked well!
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Oh I wish we had a summer over here! So far its the coldest & wettest June/July since records startet :(. Please don't fret over your weight loss. You know you are on the right track. Enjoy the time with your family & the great american outdoors :)
05 Jul 12 by member: schmetterling34
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You may not be seeing the results your calculations suggest, but you are still on a downward according to your weight loss graph. That's all that really matters.
I feel you, though, on the way things can sneak up on you. I am always surprised by how the food that does the most damage to your calorie intake counts is the same food that fails to fill you up long enough to make the extra calories worth it. Can't a person get a little joy?!? Keep using that cool weather and the rustic setting to your advantage!
05 Jul 12 by member: BlueWaterBottle
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Enjoy your time, do your best, be happy! The weight will come off. I have no doubts!
05 Jul 12 by member: jessabridge4444
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I think FS gives us too much credit for exercise. For this reason, I do not record it. It seems a waste of time. My main goal is keeping within my daily caloric goal, and this is fairly easy to achieve if I record diligently. Your weight loss graph is beautiful. That *has* to mean something, LOL.
05 Jul 12 by member: Brittalicious
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