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Health Habits 2.26 (longish)

gradfashionista

(website)

Veteran

I took a bit of a social media hiatus, so you've had an extra week to introduce and/or reaffirm healthy habits!

In the past two weeks, I did my daily squat and bench and am now frequently squatting 205lb, with 185lb back-off sets. I also PRed in the bench press, hitting 150lb (bench > bodyweight), and doing a 135lb triple. I never thought it would become my favourite lift.

Apart from that, I've also added traditional cardio for the cardiovascular benefits and the endorphin rush, and am toying with the idea of training for a biathlon (swim/bike) or a triathlon. I'm a slower runner, and a slow but strong swimmer, so my hope would be that my endurance could offset a turtle's pace. What's holding me back, besides the cost of equipment, is a lack of training space. Cycling long distances in the big city is neither safe nor satisfying, so my training would need to be confined to the gym.

On the nutrition front, I made a few significant changes based on suggestions by a well-regarded nutritionist in the lifting community (as well as female members of a lifting forum) that I wasn't eating enough. If you take your daily caloric expenditure, and subtract from it your basal metabolic rate (BMR) and thermic effect of food, what's left is NEAT. NEAT is highly variable in individuals (as much as 1000 calories in women), and can tank (or ramp up) depending on food intake. If your intake is too low, then your NEAT can plummet, which is what the nutritionist/lifters thought had happened. Basically, it means that you could very well be consuming very few calories, and still not lose weight, because your body has compensated for the decrease in intake.

A few days ago, I created a MFP account, and started weighing and tracking food, with a higher caloric allowance (if you want to be MFP friends, please PM me). This hasn't been easy for reasons I won't explain, but I'm trying to stick with it. So far, consuming more calories and a lot more carbs seem to be working, and I've dropped a couple of pounds, which has put me back into my comfort zone.

How was your week?

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18 replies

Latest reply was from MsMary

L'Abeille

Veteran

I noticed you were off for a week. It was just as well I didn't have to report in, because I had a terrible week -- a head cold followed by a gastro (possibly food poisoning, after grabbing a fast food burger); 3 overnight ER shifts; and 2 heavy snowstorms with highway and office closure; so I didn't exercise, and I also messed up my sleep cycle (I'm trying to become a morning person, or at least less of a morning slug).

This past week was much better. I actually surpassed my weekly target of 210 minutes of cardio, which consists of walking and recumbent bike. Walking to the hospital at noon to make rounds is becoming a habit, even on the non-sunny days. It really just adds 5 minutes each way to the time it would take to drive, and no one can steal my parking space, so I start the afternoon in a better mood.

Next week will be a bit more challenging schedule-wise (another 3-shift week). But also some built-in inspiration: tomorrow morning is my 6-month follow up at the cardiac rehab clinic. I suspect I will be weighed and measured (frankly my weight has plateaued since rehab ended. I just don't work as hard without the physiotherapist breathing down my neck, "I can hear you HUMMING! You shouldn't be able to hum!") And I'll probably repeat the 6 minute walk test, which I hope to have improved upon; there's a particular hill where I've had to shorten my stride or get out of breath (for years), and that no longer happens, so I assume my fitness has improved.

Also... tomorrow night our town has one of those fundraiser Zumba classes. And I persuaded a friend and colleague, who also happens to be my family doctor, to go with me, so now I can't possibly bail!

I have not done my Mickey Mouse home weights program in weeks. I'm sure the physio will nag me about it. Also, our ski trip is in 3 weeks; I still need more thigh strength, and even more so for spring skiing.

Staysfit

Veteran

I use MFP, and have for several years. I coordinate with my Fitbit because some days I need to add a lot of extra calories in order to compensate for things like Yoga and Pilates, and more recently walking on the treadmill.. My base calorie amount is something ridiculously low, like 1200. That number comes from my age, my weight at baseline, and my typical activity level, which I set at sedentary because I basically sit most of the time since I injured my foot. It works well as long as you are diligent at tracking everything. I mean everything! Every bit of salad dressing and cooking oil, every raisin, every nut, etc.

I am currently tracking my daily calcium intake to make sure I get enough from food so I don't need to take a supplement. I don't love milk or cheese so it's a challenge.

kerlyn

Veteran

Thanks for posting this! I'm really interested in your nutrition changes and would like to do some experimenting with this approach myself. I was on vacation last week and got in 3 long and challenging hikes in the mountains. I upped my calories and carbs each day (but I didn't track) so I'd have plenty of energy for the hiking. I normally eat fairly low carb, but I added in some fruit at breakfast and even some potatoes. At dinner I had some tortilla chips a few times and some fries one night. And I may have indulged in some great craft beer and margaritas! So, I was a little concerned to step on the scale after arriving home. But I maintained my weight!

As the weather warms up, I'll likely start longer runs and walks or hikes outside. I'd like to find that "sweet spot", where I can maintain my weight but still have lots of energy. Do you mind sharing what kinds of carbs you added back in? Are there any in particular that seem to benefit your performance?

Runcarla

Veteran

Very interesting that the subject is about nutrition and performance. I had 5 very stressful days during which I could hardly eat anything. (80 year old mom, financial tangle, common enough problem). When I hit the gym later I had a lot of nervous energy to burn off and had a great workout. However, since it was an off cycle workout, I changed things up a bit. Yesterday I did my regular cardio (bike). When it came to my 'long' weight day, I had to drag myself into the gym. So sore! So tired!

I convinced myself that I wouldn't go down in my weights, but I bobbled a couple of reps on my second to last set of squats, and my spotter had to give me a boost during my last set of DB chest press.

My appetite remains depressed, so I am trying to make good food choices. I have a couple of cardio workouts (swim, run) before my next weight training day.

Barbara Diane

Veteran

A few weeks ago I ate too much junk for a few days in a row. And then my appetite decreased and now I'm fine with smaller (appropriate) portion sizes. I'm not sure exactly how that happened, but I'm glad it did.
Weight is reflecting the changes, so I am happy.

Anonymous

I"ve used MFP on and off - but find it onerous to figure out the initial calorie count of every nut and raisin, as Staysfit put it, and getting the details logged into my history. 2 weeks ago my doctor put me on a statin for high cholesterol, which of course everyone I know has an opinion on . There is a history of heart disease in my family, and that has me frightened, despite not wanting to be on a statin . Anyways, it has very dramatically changed my ability to handle a glass of wine, and it looks like those days are over , which is not a bad thing. I am still petrified of how these drugs may or may not influence weight gain, which I cannot seem to control. I'm pretty much at my wits' end but am going to join Weight Watchers tomorrow once I get my head around logging points etc. I am not a disciplined record-keeper, which is what is needed for success. Coming to terms with my lack of discipline is tough - how do you make yourself be someone you haven't been ? I last about 3 days entering in food in MFP or a WW app.....then drift away. I suppose the underlying issue is worth examining . As far as working out - I had one week of awesomeness, and last week was a bit of a bust (work schedule , mostly) . Logged 6k steps on an outdoor walk today though. I'm please with my weight workouts as my strength is now returning rapidly. 3 point push-ups for the win Does anyone else struggle with record-keeping discipline?

L'Abeille

Veteran

Oh me for sure Lisa! I use a website called Sparkpeople; it's similar to MFP (actually has more features I think) and I started on there ohmygoodness 10 years ago. So when I restarted last year I tried MFP but the other website already has all my favourites saved, including the Canadian brands I use. (Did you know that Canadian tortillas, for example, or Kraft peanut butter, have different nutritional composition from their American counterparts?)

But I digress. After my not-quite-a-heart attack last summer, I started tracking super diligently every day. After a while, my eyes and my appetite had adjusted, so I knew how much to eat and my weight kept going down gradually so I stopped (also was back to full time work). It isn't working any more though. And I don't want to resume, because it takes time i would rather use for exercise, which I have finally learned is NOT expendable to be given up if I'm too tired.

If you crack the code, let me know your secret!

I got put on the statin too. My only problem with it was having to give up grapefruit. To the extent that, if for some reason I miss a dose, i try to figure out how to get some grapefruit into me!

Style Fan

Veteran

I can't keep records Lisa. I last about a day if that. I just try to eat reasonably and not think about it. I do write my Yoga practice and my steps (when I was tracking them) on a calendar.
For the past few months I have been doing 4 or 5 Yoga classes a week. I have not been walking as much as I would like. I need to do something more. But it is difficult to organize. I plan to figure something out. That is my goal. To start doing 10,000 steps a day. When I did that in Montreal for a month I lost 5 pounds.

Staysfit

Veteran

I haven't heard of Sparkpeople but I like the name, and it doesn't surprise me that the nutritional content of something like Kraft Peanut Butter would be different in Canada vs. USA.

I am not good at recording, but I am good at waking up and working out. I have been doing that since Middle School. Sadly, injury and illness has set me back in a major way. I think this foot injury, which follows on the heels of some surgery I had for kidney stones (I have Congenital Medulary Sponge Kidney so I get them no matter what I do), was a bad mix. I was out of commission for too long. It's worse than when I fractured my femur while training for the Boston Marathon. (You have to train in the winter when pot holes are covered by snow.......).

Anyway, I am finally getting back on track. It took a short vacation to Florida to get me started. Something about all the sunshine, and warmer temperatures after two days in a week being stuck at home due to snow.... In any case, we did a lot of walking. My feet haven't seen that much mileage since before my surgery back in August. I am back up to 6-7 miles daily. Once I hit 8-9 daily and can do it consistently, I will start adding some running. I prefer to start running on pavement, because the transition from a treadmill to pavement can be brutal if you haven't done it for almost a full year, and I will need to cut back again. I might as well just start on pavement. If I wait a month, the weather should allow for at least three to four short pavement runs a week. I run by time, not distance, so I will probably start with 10 minutes.

I am already doing Pilates 5-6 days a week, but that isn't enough to maintain my weight. I need the extra cardio, so I have maybe 6-7 pounds I would like to shed, over my usual winter weight gain. I am feeling uncomfortable in all my clothes because everything is tight, and anything that was on the snug side isn't fitting at the moment. This isn't unusual for me at this time of year, but it's worse because of the extra gain. I am feeling positive because I finally am motivated to move!

Helen11

Veteran

Staysfit, I hope you enjoy getting back to running very soon.
I won't even start with my dreadful diet. I haven't tracked anything for years, since I was a teenager, but I empathise with those who are saying it's hard to keep up the good habits.
My healthy habit has been to join parkrun, and this weekend I did the 5km non stop at a steady slow jog.
Feeling pleased with myself to have met 2 goals for the year:
1. Do a parkrun
2. Run (jog/ stagger) 5km

Keep up the good work, people!

texstyle

(website)

Veteran

I've mentioned before that I sometimes track my iron, magnesium, protein and such - which seems to keep me on track for nutritional reasons if not for controlling weight. I don't do it for a long time, typically just a few days to assess. I find that it works out that if I get the right amount of iron, protein, etc. I'm typically getting the right amount of calories and not feeling hungry.

I don't really have an issue with weight as long as I don't eat when I am not really hungry. I learned for example that I like a lighter breakfast than I used to eat. One egg and a piece of avocado toast is perfect for me. Or one egg taco with some potato or avocado and a slice of bacon (or soy sausage).

I have been taking Super Primrose oil instead of fish oil due to concerns about fish and water contamination. This is an Omega 3 oil. I take it twice a day most days. I also have been taking larger amounts of vit. C and Lysine as both are helpful for the immune system. I use powders for those so I can take more without swallowing so many gelatin capsules.

Exercise has been mainly squats in the garden and shoveling this past week. Trying to get a head start - of course it might still freeze but lots of what I planted is greens.

Meredith

Veteran

Checking back in after a long break myself. I always get the winter blues in late January/February and felt particularly run down physically and mentally this year. I did pretty sporadic and gentle exercising for a few weeks, and am finally getting back to my regular routine. I like MFP for checking in periodically, not for daily tracking. I'll use it to check nutrients and calorie intake during my low energy times, for example, or periods where I am working out at an extra level of intensity. Or if I'm trying a new recipe, I'll plug in the ingredients to get a sense of the macro ratios. A useful tool, but I could never use it daily.

Anonymous

Interesting to read other responses here. I'm so glad I'm not the only one who finds tracking things onerous. However, it occurred to me that discipline is the key to success - in all areas - so if I want to succeed, I must learn and practice until it becomes routine.

Kimberley

Veteran

I use MFP on my phone, and I find the barcode scanner feature super helpful for logging things. Mostly I eat the same things day in and day out, so logging it is easy because once it's in my recent history, I can quickly enter it again.

Jenn

(website)

Veteran

Another MFP user here. I used to use SparkPeople, but I found the MFP database more comprehensive, accurate, and easy to use. I know that's not the case for everyone. At this point, I only track occasionally, as a kind of reality check for myself. I have PCOS, which makes weight loss really, really hard, so it can be demoralizing to see myself "following the rules" and still not getting anywhere. I've been trying to focus on activity minutes per week, instead. It's not as satisfying as seeing one of those sexy downward-trending weight lines, but I know that 150 minutes a week will pay health dividends long-term.

Lisa, I think tracking is especially hard when you cook at home a lot. If I ate a lot of Lean Cuisine and restaurant meals, it'd be infinitely easier!

MsMaven

Veteran

Well, February was a strange month. I gained and lost 2 pounds, but I expanded an inch in the waistline. Yes, every day I measure around my middle at the navel--more important to me now than weight. And I seem to be expanding steadily, which explains why my pants are so tight.

I have had a greater difficulty in keeping track of what I eat. Not sure why this is happening now, although I will say it has been a stressful few weeks, and not just political stuff. Family stuff.

What Jenn said about just eating pre-measured meals such as WW. The thing with packaged food is that they just aren't as satisfying or, as I believe, healthy.

JAileen

Veteran

My weight loss seems to have plateaued. I needed to lose some weight due to elevated blood sugar. I changed my diet (probably permanently) by cutting alcohol and items with a high glycemic index, and upping my whole grains, fruits and vegetables, along with protein. I haven't counted or measured anything, and lost 15 pounds since Thanksgiving. I've been helped by my husband's zealotry regarding his diet. He looks very healthy, but turned out to have high blood pressure. (This is what getting old looks like, I guess.) The main thing is, I don't eat anything they advertise on tv. I wouldn't mind losing another 5-10 pounds, but that might take some work.

The weather is getting nicer so I'm taking the dogs on longer walks.

MsMary

Veteran

I love MFP, too! The database is really extensive and includes Blue Apron meals, which I really appreciate.

My weight is up ten pounds in the past year or so and I am miserable about it, so I started a Whole30 diet yesterday. No sugar, grains, alcohol, soy, or legumes/nuts for 30 days! DH laughed and laughed when I told him about it, then lo and behold he decided to do it with me! So far so good although it's only been two days. Tonight I made homemade mayonnaise and ketchup and that was fun.