Monday- Getting it back together- Piece by piece
Monday, December 07, 2015
This posting may seem random and dis jointed, but it is my soul source for blogging on my weight loss journey and I wrote is to unload my mind in the non linear left handed manner that I think. It isn't pretty- so you may want to move on :)
I had a great weekend! I took my very pregnant niece shopping. Now I had to use my walker, but I logged in almost 2 hours of walking. One the perceived exertion scale that would have been a 4! We stopped at a 50's diner in the mall for some lunch. When we went in, there was this very old ( yep older than me) couple dancing to the jukebox. It was so sweet. I so enjoy my time with my niece. It was many years without her in my life and now to have her living so close and seeing what a sweet person she is as an adult makes my heart sing.
After dropping my niece back at her house, my hubby and I went to a Lutefisk Dinner. Now I know it sounds strange for a person with an Irish, English descent to love Scandinavian food , but I lived in Alaska for many years and always helped with the Scandinavian dinner. So for me it is definitely the beginning of the Christmas celebrations! While it wasn't as good as the dinners I remember from Alaska, it wasn't too bad. I bought some lefse to take to our celebration in Lake Havasu in a couple of weeks. I appreciate all the work that the people who worked to put this on.
Sunday my husband and I went to our new church for services. We decided to start a tradition of going out to breakfast ( ok brunch) after services. So we went to Village Inn and I ordered the California skillet. It was divine, and I shared it with hubbie. Later in the afternoon we went back to the church for the Christmas pageant. It was delightful and filled my heart with joy.
Then Monday morning came. What can I say- LOL.. There is such a thing as a day of reckoning from having too much fun!
I caught up on my food logging this morning. Oh my!! I definitely need more practice on making choices when eating out.
So I reviewed my full reports for the week. My benchmarking criteria is calories, saturated fat, sodium.
Average daily caloric intake 1565.- Goal 1400 to 1900 /day. OK!
Average daily fat intake 60- Goal 38-53 per day ( 25% of calorie intake). 13% over- *****
Average Protein intake 68- Goal 60-80 per day- OK!!
Average Carb intake 208 - Goal 150-300 per day- OK
Average Sodium intake 1580- Goal 500- 1300 Over*** 22%
There isn't a tracker for sugar in the carbohydrate portion , but if I am getting at least 5 servings of fruits and vegetables and limiting my sugars to 100 per day I believe I am compliant.
I went back to my dietician's notes from October and re tweaked my program.
Dietician's Nutritional notes10/22
Height 168 cm ( 5'6") I was 5'7" forever -until I started having back problems.
current weight 129.8 kg ( 286.38 lbs)
Mean body weight 101.8 kg (224.43) ( I don't know what mean body weight means)
Estimated Needs cals 1900-2000 kcal based on MSJ with activity factor and adjusted 500-1000 cals for weight loss. Protein 20% of cals. Carbs 50% of cals. Fats 30%
Fluid 3060 mL, 30mL per kg mean body weight.
Goal reduce weight 10% then stabilize for 6 months, repeat as needed.
So I am averaging more fat and sodium, most of which is coming from unplanned eating. So I do have a problem with Overeating and Under exercise.
Since many of the restaurants here are national chains, I can plan for the intake before I make the order.
I am doing fairly well with meal planning and eating well. I still have problems with portion control and uncontrolled eating when I get started. I think that is what I am dealing with right now. I am frustrated that the weight loss isn't as fast as I would like. When I look at the dietician recommendations she set my goal for 10% of my weight, then a maintenance phase of 6 months. Repeat as needed. Hmm. My fat head is having a hard time getting around that. I surely expect more than that.