I Am 100 Update 1

A week in, and I am down 3kgs #kapow

Haven’t thought about drinking in terms of really wanting a drink. I’ve had the old ‘A glass of wine would be nice right now’ thought, but that’s quickly gone with someone flight of fancy #oohshinythings

Macros have been killing me smalls! My sugar has been out of control, even though my calories are sitting at an average of 620 calories per day – my sugar was 77 grams on Monday! Gah!

Managed to pull it back in the last couple of days, but clearly have to be more vigilant – so easy to let those things slip even when calories are in control.

Tomorrow night will be my first real test with a visit to a pub with work. Will have to avoid food and booze. Not an easy ask but it’ll be so worth it at the end of the day (well 92 days now) 😉

Happy thirsty Thursday to y’all, don’t forget those of you who are Dry Julying this is your last weekend before it starts.

cheers

 

Wednesday Weigh-In – 15/1/14

Happy with today’s weigh in. I’ve lost a kilo since the last weigh in and have reached the first of my weight loss goals, back to 30kgs lost.

A total of 3.5kgs for the month so far,that’s pretty damn good.

I have been thinking about exercise a bit lately too, I just feel like I need to get moving and I could take advantage of this fine weather. My only hesitation is potentially stalling the weight loss progress as happened last time. I really do want to get working on my arms if nothing else and I know this will be fine, I just need to get motivated to get out of bed a little earlier and do some push ups and planks.

Let’s see if that happens this week, after all it’s only a month until Fashions On The Field and I want to rock my outfit! [Which I don’t even have yet!].

If Jen Aniston can rock arms like this at 44, so can I!

Jennifer Aniston seen on the set of The Bounty in Queens

Weigh-In Wednesday 25/9/13

Last Wednesday of September and I thought it warranted a weigh-in post.

Lost this month 5.4kgs. Total percentage of start weight lost 35% and 97% to goal weight.

No alcohol is definitely impacting on my weight loss in a positive way. I did start drinking again but will stop again after the weekend and keep to just weekends. It really does make a difference.

scale

Can we stop using the phrase ‘cheat meal’?

Cheat Meal

I know this phrase has been used for a long time, years in some cases, however as I believe words have a powerful impact on our psyche and that using it in relation to diet/lifestyle when many us currently have, or have had, an unhealthy relationship with food is detrimental to the process of developing a long-term, healthy association with what we eat.

The connotation is that choosing to eat something that is outside your day-to-day diet (and by diet I mean the food you eat, not a fad) you are doing something ‘bad’ which, no matter how much of a conscious decision you think you made to eat that food, by linking cheat to it will inevitably cause guilt, whether consciously or sub-consciously and that does not create a positive experience or association.

Many struggling with eating disorders, whether mild or extreme, whether over-eating or under-eating suffer from a negative association with food, and whilst the use of the phrase ‘cheat meal’ is done with innocent intent, it does create a connection within our brain that is not positive and therefore continues that negative association with food.

Should we use words like treat, indulge, reward instead? Definitely not. These are just as damaging. The saying ‘Don’t reward yourself with food, you’re not a dog’ comes to mind. Many of us were brought up with the use of food as a reward – eat your dinner and you can have dessert, sit up straight for the hairdresser and get a lollipop, be good when visiting and you can have can have an ice cream on the way home – all of these things create a negative association with food, despite the intention to associate it with positive actions. Rewards, for children especially, should not be associated with food.

So if we shouldn’t use a negative word or a positive word what should we use? I guess it really depends on your definition of what a so-called ‘cheat meal’ is. For a clean eater it might be having a meal that has processed food in it, for calorie counters it might be eating above your recommended daily calorie intake level, for IIFYM (If It Fits Your Macros) eaters it might be blowing one of the macros – which if one group looked at the other they may not even consider that a ‘cheat’. As a clean eater, if I chose to eat a cupcake, a IIFYM eater wouldn’t consider that a cheat if I was in my daily allowance, if a calorie counter chose to eat all their calories in chocolate they wouldn’t consider that ‘cheating’ but both the clean and IIFYM eaters would.

I had thought Outside Normal Lifestyle (ONL), but then the use of the word normal does have connotations of this meal being abnormal, a negative association. Perhaps Outside Lifestyle (OL) is as close as we should get to naming it. If you are truly living this lifestyle, these OL occasions will be very rare indeed and therefore I understand the need to acknowledge them in some form.

How Often?

In terms of lifestyle this meal is often associated with calorie counters, and is usually eating a meal that is way higher in calories than their daily limit. I have a real problem with this when that ‘cheat meal’ is on a weekly basis. For a start I don’t think it allows your body enough time to get used to a new lifestyle, particularly if you are new to the change to the way you relate to food – let’s face it, most people have spent years eating unhealthy food which our bodies can easily become addicted to, so why would you keep reminding it of what, in order to live a healthier life, you have chosen not to eat? How can you make a clean start if you keep going back to bad habits? Additionally, you are mentally setting yourself up to fail because you then see the ‘lifestyle’ as the bad guy, and the cheat meal as your reward for persevering through the week, especially as most people do choose to ‘cheat’ on the weekend – which is actually the worst time to do it, and when all the work you have put in during the week to adjust to your new lifestyle is undone. This isn’t at all healthy mentally or physically.

If this is a real change to your relationship with food, to the way you eat, and kinds of foods you consume, if it really is your lifestyle, then these meals shouldn’t even be ‘planned’ until you are fully in control of the new lifestyle, and I would recommend not even thinking about have an Outside Lifestyle meal until at least three months into the process. Give your body plenty of time to adjust to your new healthy relationship with food, to detox from potentially toxic foods such as sugar, (if that’s part of your new lifestyle), give your taste buds time to adjust. Then, if you feel you must, choose one food, not a whole meal, and eat it. Making sure you are giving your body a decent chance to give you feedback too – don’t do it when you have starving, or when you are rushed. Go into the situation with a satisfied stomach and plenty of time. Really taste the food, savour each mouthful, and make a mental note of how you feel. Also make a mental note of how you feel afterwards. For me, my first foray back into my old lifestyle was a packet of potato chips which I couldn’t even finish because they were so salty, and left me with a oily film in my mouth. Gross! I can’t say I’m completely free of my love of potato chips but I am certainly not rushing out to buy another packet!

I also think if you ‘plan’ these occasions in terms of choosing to eat OL because of your own actions, they don’t give you any wriggle room for situations where you feel you simply don’t have a choice but to eat. In saying that, we ‘always’ have a choice! Sometimes it’s just harder to exercise that choice than other times, and I understand that. However, if you feel you can stay within your lifestyle regardless of the situation you are in, then by all means plan them, but I would highly recommend you try and do this when you absolutely ‘need’ to rather than when you want to. For example, if you are going out for an anniversary dinner, you don’t ‘need’ to eat OL, however if you have a sick child who has been hospitalised and your only option is the hospital cafeteria then that is a ‘need’, in my opinion.

How often can you eat outside your lifestyle choice and still be ‘living that lifestyle’? I guess it depends on the lifestyle/diet of the person, what it is they are choosing to eat outside that lifestyle and whether it has a fundamental impact of the core theory of the lifestyle. A ‘vegetarian’ who has a roast meat dinner once a month is not a ‘vegetarian’ – vegetarian’s do not eat meat, ever. However, a clean eater who may have a cupcake once a month, is still a clean eater, but a clean eater who has processed food on a daily basis is not a clean eater. If you truly feel you can control your lifestyle choice in all situations and would like to plan an outside lifestyle meal, once a month should be the maximum. give your body plenty of time to accommodate the meal, balance back out your macros, calories, etc. and this frequency shouldn’t impact negatively on your overall health, well being, and weight. That being said, we are talking about a meal, not a ‘day’ or a ‘weekend’. You will still need to maintain some level of control. It’s not permission for a complete free-for-all. Your body still has to process, the calories do still count, and you may well find if you completely over-indulge that your body will really react negatively to the situation causing you some discomfort.

Summary

Let’s stop the association with this meal being either positive or negative and accept that some times you will eat outside your lifestyle choice, and it shouldn’t even register on your good/bad, negative/positive, guilt radar. Let ‘outside lifestyle’ merely indicate that the meal included food that is not part of your usual lifestyle choice as a mere acknowledgement and nothing more.

H option 1

Opinion: The Myth That Is Starvation Mode

First the disclaimer! I am not a doctor, dietitian, nutritionist, or have and qualifications in terms of health, fitness, nutrition. This blog is MY OPINION only. You should seek medical advice before commencing any form of weight loss regime.

Right, now down to my opinion about this so-called starvation mode.

Oh, and I’m more than happy for someone to explain why my theory is wrong but so far all the information I have read hasn’t convinced me.

So the theory behind Starvation Mode is that if we too few calories our bodies freak out and hold onto every single morsel we eat in order to survive. So here’s my thing;

1 kilo of fat is approximately 7,700 calories.
If you are are 10 kilos over weight the in theory you have 77,000 ‘spare’ calories hanging around your body that can be used to function.
If your body requires 1,500 calories a day to operate and you only consume 1,000 then according to my theory your body will deduct the extra calories from your fat bank.
This is how we lose weight.

Using this theory you would need to maintain this scenario for approximately 154 days before your body ran out of fat cash.

The theory that if we eat too few calories our body grabs all the calories from any food we do consume doesn’t make sense to me. Let’s say I need 1,500 to function at a base level, and I only eat 1,000 calories, and according to the theory as I have ‘under-eaten’ my body somehow doesn’t use any of those calories to operate but instead turns it into fat, then how do I still walk around?

Does the equation now look like this?
10 kilos over weight is 77,000 calories plus the 1,000 consumed less 1,500 to operate my body still ends up with the same answer the fat bank is down 500 calories.

Our body stores fat to use when times are lean, so when you under eat your body draws on those fat reserves in order to keep your body functioning. This is the fundamental theory behind weight loss – less calories in and more calories out creates a deficit so your body has to use it’s reserves. Why would your body shut down any of it’s functions, including metabolism, when it know’s there is plenty of cash in the fat bank, and even if it did, why would it not use incoming food as fuel first, and then hit up the fat atm for a withdrawal if it was short of the reddies? It just doesn’t make sense to me.

Perhaps my theory is too simplistic?

I would love your opinion on this.

ABC’s That Aid Weight Loss

A

An Apple a day not only keeps the doctor away but it also reduces the fat absorbed by our cells, aids digestion and is a great source of fibre.

Retaining water? Add some Asparagus to your diet. It’s a natural diuretic and contains a chemical that helps break down fat.

B

Blueberries are rich in vitamins C and E, as well as antioxidants. Research suggests that consuming them can aid in the reduction of fat around our stomachs.

C

Spice up your weight loss with Cinnamon. It’s a fabulous source of calcium, fibre, iron, manganese and helps with sugar cravings.

Boost your metabolism naturally by adding Cayenne Pepper to your meals. The Capsaicin heats the body to burn more calories, a process known as thermogenesis.