I have to tell you, I've been doing my food journal religiously for this past week, even to the cocktails on Fri. night with sis, and it truly is an eye-opener. According to my health app on my phone that I use, my goal to maintain is 2258 calories a day. I have reached that goal only twice. The rest of the time I've ingested up to 700 calories less a day.
I also calculated my RMR (Resting metabolic rate) and I've been much closer to that goal. what the hell is Resting Metabolic Rate you ask? Well, it''s the number of calories your body burns while doing nothing per day. It does decrease with age and you can find a calculator easily on-line to figure that out for yourself. Are they accurate? Well, maybe off by a bit but you can at the very least, get a general idea of what your body needs and what you're really giving to it. Yes, eyes widen here.
Now mind you, I'm not doing nothing all day. Actually I'm pretty active. Having these measurements can help motivate, for sure.
It can get a little confusing the differences between Basal metabolic rate and resting metabolic rate. They are similar in that they both calculate energy expenditure while at rest but the BMR is in a totally awake state but after energy has been expended and fully rested.It's a more clinical test. RMR is best done pre-movement after many hours of rest/sleep (you know, 8 hours).
Well, to get on with it, I'm down another 2#'s as of last Friday.That makes a total of 4.5#'s dissolved in 3 weeks or 1.5#/s.week. Yay for me!
It's not a rocket pace but it's a good pace and I'll take it, thank you very much.
Besides these tools I've described here today, the RMR calc.and the food journal, another important tool has been my support system. I report to 2 co-workers each week on my progress. there's another who has offered to look at my food journal and has asked me to write notes in it as to how I'm feeling when I eat things. She believes that it's more of a behavioral thing than an eating or exercising thing and that being able to recognize what going on inside the noggin will be a huge factor in my success.
Never really thought about it that way but hell, I'm willing to give it a shot. I noticed 1 evening I really wanted some toast after dinner. No real reason but I wanted it. I didn't have it but I wanted it. I wasn't hungry at all, just kept thinking about sourdough toast. I realized I didn't need it, I was just used to to snacking at that time and did just fine without it.
So, on to the next week and kickin' ass.
By the way, I grilled up a large piece of salmon with some of Buck & Judy's rub no.12 on it and sprinkled a bit of reduced balsamic vinegar on it with some roasted brussel sprouts with bacon for dinner last night. Wholly moley was that ever delicious. I also grilled 3 chicken breasts on the grill with some rub no.23 on them them. I'm telling ya, I have a huge grill and did it all on the grill together. Well,not the brussel sprouts but all the protein at the same time. Yum, I love my grill!
Eat well and play hard people. Keep dancing and peace out.
I also calculated my RMR (Resting metabolic rate) and I've been much closer to that goal. what the hell is Resting Metabolic Rate you ask? Well, it''s the number of calories your body burns while doing nothing per day. It does decrease with age and you can find a calculator easily on-line to figure that out for yourself. Are they accurate? Well, maybe off by a bit but you can at the very least, get a general idea of what your body needs and what you're really giving to it. Yes, eyes widen here.
Now mind you, I'm not doing nothing all day. Actually I'm pretty active. Having these measurements can help motivate, for sure.
It can get a little confusing the differences between Basal metabolic rate and resting metabolic rate. They are similar in that they both calculate energy expenditure while at rest but the BMR is in a totally awake state but after energy has been expended and fully rested.It's a more clinical test. RMR is best done pre-movement after many hours of rest/sleep (you know, 8 hours).
Well, to get on with it, I'm down another 2#'s as of last Friday.That makes a total of 4.5#'s dissolved in 3 weeks or 1.5#/s.week. Yay for me!
It's not a rocket pace but it's a good pace and I'll take it, thank you very much.
Besides these tools I've described here today, the RMR calc.and the food journal, another important tool has been my support system. I report to 2 co-workers each week on my progress. there's another who has offered to look at my food journal and has asked me to write notes in it as to how I'm feeling when I eat things. She believes that it's more of a behavioral thing than an eating or exercising thing and that being able to recognize what going on inside the noggin will be a huge factor in my success.
Never really thought about it that way but hell, I'm willing to give it a shot. I noticed 1 evening I really wanted some toast after dinner. No real reason but I wanted it. I didn't have it but I wanted it. I wasn't hungry at all, just kept thinking about sourdough toast. I realized I didn't need it, I was just used to to snacking at that time and did just fine without it.
So, on to the next week and kickin' ass.
By the way, I grilled up a large piece of salmon with some of Buck & Judy's rub no.12 on it and sprinkled a bit of reduced balsamic vinegar on it with some roasted brussel sprouts with bacon for dinner last night. Wholly moley was that ever delicious. I also grilled 3 chicken breasts on the grill with some rub no.23 on them them. I'm telling ya, I have a huge grill and did it all on the grill together. Well,not the brussel sprouts but all the protein at the same time. Yum, I love my grill!
Eat well and play hard people. Keep dancing and peace out.
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