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Sharon's (hopefully) Prgress

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Sharon's (hopefully) Prgress

Postby shaz73 » Fri Jan 12, 2007 1:26 pm

I feel physically sick right now typing this. I feel deflated before I've even started because of the fact that I started exercising & trying to eat healthier (only for about 2 weeks) before Christmas & I didn't lose ANY weight! I guess I was expecting to lose at least a kilo or 2 - but nothing. :cry:

I was doing my Step box video which goes for about 20 or 30 minutes but works up quite a sweat! I also started my Hotpants Workout DVD which goes for about 30 minutes and is reeeeeally good. And I also had a go at my friends Biggest Loser DVD which was also reeeeeally good.

So I guess I'm just feeling worried about starting to exercise again because I don't want to be disappointed again. I don't think I have ANY will power when it comes to my food weaknesses. It's hard when my husband comes home & says "Look what I bought for you!" And in his hand is a bag containing Brie cheese & water crackers or a box of Krispy Kremes! Not that it's HIS fault - I know I need to exercise some will power! I justify eating it by saying to myself. "It's just this once". Any suggestions on how to increase (or just plain have some) will power would be greatly appreciated.

ANYWAY........my intention of starting my own "Progress" topic is to keep myself accountable. So I'm just letting you all know that I intend on doing 1 HOUR of exercise today - Hotpants DVD & Biggest Loser DVD. I don't know exactly when, but before the day is over - probably when Aliyra-Rose has a sleep. I have my workout clothes on! I just need to wait for my baby to settle!
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Postby grugwashere » Fri Jan 12, 2007 1:47 pm

will power is a bugger... i too suffer from very little of it... but when i REALLY try i find that the more times i say no the easier it gets... and i have to say it I LOVE KRISPY KREMES thank god the closest one to me has a 2 hour wait....(i think everyone else loves them too lol) so that is a good deterant... congratulations on deciding to continue with your work outs... you will see reults and it may not be striaght away but you will! everyone is different some people lose 1-2 kilos a week some dont and some lose even more than that... but i assure you if you stick to your plan ti will happen.

happy excercising :)
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Postby shaz73 » Fri Jan 12, 2007 2:27 pm

I just did my Hotpants workout. It goes for 40 minutes & I worked up a sweat. I don't feel better for doing it. In fact I probably feel more grumpy because I'm impatient! I want to see results NOW!!! I think once I lose my first kilo, I will start to feel encouraged. (I'd even be happy to lose half a kilo!)

I intend on doing the Biggest Loser DVD later.
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Postby Lolly » Fri Jan 12, 2007 3:33 pm

Hang in there darl - the results might take a while to show ........... BUT you will start to feel better for exercising because your brain releases endorphins when you do which make you feel happy :D
Every day I am getting thinner and thinner.....


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Postby laura » Fri Jan 12, 2007 4:51 pm

Exercising is great, try and find how many calories you burn when you exercise, it will help :wink: . Keep a diary with everything you eat and the exercise you do. When you write the food down in your diary put the calories as well, you may be surprised how many calories you eat and you'll learn what foods to avoid. Put a limit on your daily intake, 1200-1500 cal/day and stick with it.

I love maths :mrgreen: so this is my plan:
1 kg of fat = 9000 calories deficit. To lose 1 kg in a week you need 1300 cal deficit/day.
For my age, weight and height and level of activity (without my exercise program) my body burns 1800 cal/day. I eat 1200 cal/day.

1200 - food
1800 body needs
500 20 km on the bike
200 2.5 km jogging or weight liffting
= - 1300 cal
and sure enough I lost 3 kg in 3 weeks :wink:
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Postby shaz73 » Fri Jan 12, 2007 4:52 pm

Thanks Lolly. I think the "happy" endorphins kicked in later. LOL. I'm feeling tired now and I committed myself to doing the Biggest Loser workout DVD. I'll have to find a second wind from somewhere!
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Postby KimE » Fri Jan 12, 2007 5:12 pm

The exercise is great a 40 mins sweaty session is very good. However, exercise is only part of the equation and will only get you so far if your nutrition isn't in order. I would suggest you look at your portion sizes and get strict with yourself on the junk food front if you eat it. Soft cheeses taste wonderful, but are very high in fat as is most cheese. Your brie may need to become a treat you have on occasion, along with the krispy kremes. You still get to have them, just not often. Keep a food diary if it helps so you can really see what you are eating. You may already be doing all this but you don't want you hard exercise effort going for nothing if you are eating more than you burn.
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Postby shaz73 » Fri Jan 12, 2007 5:24 pm

Yeah, thanks Kim. I plan on cutting out all the junk food. My plan is to only eat salad for lunch - like a tuna salad with 2 salada's or 2 crispbreads, drink more water (especially seeing as I'm breast feeding), snack on carrots or red capsicum and eat porridge for breakfast. As for dinner, I'm going to avoid meals high in cheese content. I'm going to try to have more meals with steamed vege's and yes, be careful with portion sizes. Oh....and is low fat yoghurt ok to snack on? Like one small tub/day?
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Postby shaz73 » Fri Jan 12, 2007 5:47 pm

WOW Laura!!

My maths is terrible!! In fact I had to do "Special Maths" in high school! LOL

But here is what I figured out using the Exercise Energy Chart (EEC) & the Daily Energy Needs Calculator (DENC).

According to the DENC, my body burns 2400 cals. If I do my Hotpants DVD, that is 40 min and I count that as dancing. So would burn approx 240 cals burnt. If I do the Biggest Loser DVD low intensity workout which is more like moderate intensity(!!!), that'd be approx 300 cals burnt.

So............

-2400 -
240
300
``````
-2940+
1640
``````
-1300

So that would mean I can eat 1640 cals/day. Does that sound about right to you?

That would also mean that I HAVE TO do BOTH my workout DVD's EVERY day!!!!

OK....I can do this...I can do this.....I can do this........................1 kilo a week.... 1 kilo a week.... 1 kilo a week.... I can do this!!

Please reply so that I know this is correct. Thanks Laura.

Shaz :D
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Postby KimE » Fri Jan 12, 2007 6:12 pm

I thought 1kg of fat = 7000 cals per but can't find where I read that. That changes the deficit per day required to 1000 rather than 1300. Your maths seems correct, one thing to remember with this is it is not an exact science. The body does a lot of things during any given week and you may not find you lose the exact kilo you are after even with the heavy calorie deficit. I was averaging around 1kilo per week and as I progressed went to around 750grams per week. Sometimes I would have kilo plus loss the next week 600grams even if I did the SAME thing each week. So don't get disheartened, be patient. There is no quick fix here, just lots of effort and commitment. Getting the calorie deficit both from food and exercise is an excellent way to go.

Low fat/no fat/ diet yoghurt is a great snack. Calcium, protein, just watch the sugar content on some of the diet ones. They have low fat but can be high in sugar. May not be too much of a problem with your exercise though if you are burning it off, just something to be aware of.
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Postby laura » Fri Jan 12, 2007 7:26 pm

Your calculations are right. Don't forget that there are periods in the month when your body will retain fluid and you won't see a perfectlly constant loss of 1 kg/week, but if you keep this calorie deficit you'll see the overall result. Also as you lose weight your body need decreases, if you need 2400 calories at 96 kg, you'll need less calories at 80 kg :wink: .

I found in different places that 1 kg fat is equal to 7000 cal, 8500 cal and 9000 cal :shock: , so I decided to use the heighest number just to be sure :wink: .
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Postby shaz73 » Fri Jan 12, 2007 7:48 pm

Well Kim & Laura

You started me on an investigation!! According to this site

http://www.betterhealth.vic.gov.au/BHCV2/bhcarticles.nsf/pages/Kilojoules_and_calories-explained?Open

4.184 kilojoules = 4,184 joules = 1 Calorie = 1 kilocalorie = 1,000 calories

AND

Just 1kg of body fat contains the equivalent of 37,000kJ. To lose 1kg of body fat in a week, you would need to burn an additional 37,000kJ, or around 5,000kJ a day.

AND

37,000kJ /
4.18 4kJ
````````
8843.212 calories

I've also started a food diary for myself and so far today, I've eaten 804 calories. I've also burned 240 calories with my Hotpants workout.

On the food diary that I printed off weightloss.com.au, I put the total eaten calories in the Energy Intake - right?? Could someone please explain to me what I put in Energy Goal?

Or explain to me how to fill in the sum of:
Energy Intake - Energy Goal = Surplus or Deficit

I know some people might be thinking, "That's eeeasy!! She doesn't know that???" But I did "SPECIAL Math's"!!! Please help!! LOL!!!

Oh, and Laura, I got your 2nd post about the fat = calories as I was typing this.

Thanks.

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Postby laura » Fri Jan 12, 2007 8:18 pm

Well, I was pretty close with 9000 cal :wink: .

I don't know the form you printed but by the sound of it energy goal should be the energy you spend, your body need plus the exercises you do.

Also try to keep your intake over 1200 cal/day otherwise your body may think your starving and will put up a fight :lol: . I read that it's a good ideea to 'break' the low caloric intake once a week. If you eat 1200 cal/day for 6 days a week than eat 1500-1600 calories the 7th day but exercise more that day to keep the same deficit.
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Postby shaz73 » Fri Jan 12, 2007 8:21 pm

It's the Basic Daily Food Diary that I printed off this website. (weightloss.com.au)
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Postby shaz73 » Fri Jan 12, 2007 8:25 pm

Proud Mum of 4 - it's the best job I've ever had!

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