Doing pretty good!

Naughty me for not posting the past week  *smacks hand*

So far the effort to lose 12kg in 8 weeks is on target.  Last week I lost 1.6kg and today I recorded a 1.9kg loss.  Target is 1.5 each week, but my first week was only a 900g loss.  I’m currently at 4.4kg total loss,  so basically on target.  My gym instructor warns me that weight loss is likely to slow in the second half of the program though,  so if I want to keep losing at this rate I’m going to have to step up the intensity.

So off to a good start.  I have been feeling quite tired lately, though I’m not finding it so hard to get to sleep these days.

Food has been good.  Recently I’ve bought a lot of fresh fish and cooked it on the grill with lots of vegies to go with it.  On weekends I’m getting sushi or Pita Pit, which I don’t feel bad about.  I’ve also done a couple of curries.  They use coconut milk which probably isn’t so good but I choc fill them full of vegies too.

Stair running last week was the same as the week before- short but intense.  The best thing is my calves didn’t hurt the next day. 

I’m managing to do my gym program 2 or 3 times a week.  It’s still tough and I work up a good sweat.

I also went for a run in my neighbourhood yesterday for the first time in a while.  I’m still very unfit.  I jogged for about 20 minutes before I had to come home.  I’ll try and do it again a couple more times a week and hopefully I’ll get better at it.

So overall it’s going pretty well.

Workout, program show and stairs

My body is sore!  I’m having trouble sleeping at night and my stomach doesn’t know whether it’s hungry or full, but it sure feels funny.  The joys of starting a new diet and exercise program, huh?

Yesterday morning I met up with a friend at the gym and went through my program (which was put together a couple weeks ago as a ‘get back into it’ kind of program).  It was nice working out with a friend.  I worked up a good sweat, pushed myself quite hard and felt quite good having so much air flowing through my lungs

Dinner and lunch was left over chicken breast & capsicums – and lots of fruit in between.  Did have a few rice crackers last night as my tummy was feeling a bit funny.  Not sure how bad those are – seem to be light in calories.

In the evening I went back to the gym to learn the program that everyone in the weight loss group is supposed to do.  It seems okay – lots of cardio as you might expect with some dumbbell and swiss ball exercises.  Most supersets are about doing as many sets as you can so I’ll start doing about 3 of each and gradually increase how many I can do as I get fitter.

Today’s group circuit exercise was quite gruelling!  We got asked to pick up a dumbbell which is the equivalent of how much we are wanting to lose.  So I picked up a 12.5kg dumbell and ended up regretting it. The 50 minutes was full of running exercises with the dumbbell and a big part of that was going up the stairs (where the water slide is).  At the end I was outside my comfort zone,  I was pushed just a little too hard and felt a bit faint.  It’s a delicate line – getting the most out of it while not pushing yourself too hard – isn’t it?

Today’s dinner and lunch is a grilled chicken breast with a serving of brocolli and carrots.  I’m also going to meet a friend at Pita Pit soon.  I love their food!

The sleep thing is a worry – I just haven’t been able to get to sleep until the sun is coming up the past few nights.  Apparently it’s not too uncommon when starting a new exercise problem.  But I hope it comes right soon.

Boxing and Chicken

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Had trouble waking up this morning.  As expected, my body needs more rest to to cope with the new exercise regime.  I wonder if I’ll get used to it soon or always need more sleep for the next 8 weeks.

Tonight’s group activity was quite fun.  We partnered up, donned boxing gloves and mitts  and went through intervals – some rounds fast, others powerful.

In between boxing rounds we did intervals of star-jumps, step ups, running and planking.  Didn’t take long to work up a sweat at  all.

Tonight’s dinner was lemon chicken  (un-battered) with capsicums, carrot and jasmine rice.  My eyes were bigger than my stomach (think my stomach might be shrinking) and I end up splitting it into 3 meals.

12kg in 8 weeks– Beginning

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And so it begins!  I completely lost my diet and exercise mojo over winter.  Part of it was getting used to a new job and shift work, but mostly it was lack of motivation.

10 months ago my weight was at an all-time low of 91.4kg.  I had lost over 20kg since I was at my worst of 114kg a couple of years ago.  However, over winter I managed to put half of that weight back on.  I am pleased, though, that my weight appears to have levelled out half-way.  Putting half of it back on is definitely better than being back to where I started.  (note: this graph only shows the past year – not where I started)

weightgraph

I didn’t plan on starting another weight-loss program; I knew I had to get back into fitness but I prefer to do things at my own pace. But recently my gym issued a challenge I couldn’t refuse:

 

Lose 12kg in 8 weeks and you will receive a 12 month gym membership (worth $884).

 

It really appealed to the competitive streak in me, and losing 12kg would put me right back where I was at my prime.

Yesterday was the introduction and first weigh in. The program seems okay.  Lots of group activities and 4 included PT sessions.

For the next 8 weeks my days are as follows:
Monday:  Morning gym and weigh in,   (work in the evening)
Tuesday:  Morning gym, evening nutrition seminar.
Wednesday:  Morning rest, evening group fitness
Thursday:  Morning gym, evening group fitness
Friday: Noon group circuit, (work in the evening)
Saturday and Sunday:  (work all day), light jog in the evenings.

The program works on a points system and there are prizes for those with the most points.  You get points each time you attend the gym or a fitness class, weigh in on time and fill out food logs, and lose points for failing to weigh in, drinking alcohol or not attending sessions.

Getting back into healthy eating feels good.  It’s only been a couple of days but no cravings yet.  I’m having all bran with sultanas for breakfast, snacking on fruit and raw nuts during the day,  home made wholemeal bread with peanut for lunch,  sipping green tea and water throughout the day, and last night I had grilled fish cakes with broccoli and carrot for dinner.  Not a bad start if I do say so myself.

I also found this seemingly great product at the supermarket called Vita Sport Water Booster, which gives water a bit of flavour. It has an artificial sweetener so low in calories.  It has lots of B-vitamins but apparently that’s a bit of a have – most people have enough anyway.  But if it encourages me to drink more water at little expense, I’m all for it.

I did buy some diet coke and a packet of individually wrapped mini dark-chocolate pieces for when I get cravings, though.  I don’t expect to turn to them often;  they should last a few weeks.

12kg in 8 weeks is going to be a huge challenge but I’m going to give it my best shot.  Bring it on.  I feel so good being back on track.

Another binge :(

Well today I woke up at lunch time, with a headache and no energy.   I gave in to a day off (everything) very easily.  I’ve basically been in bed all day feeling a bit sorry for myself.

Today I’ve eaten:  A large packet of burger rings (lunch), burger and chips (dinner)  and a chocolate bar.  Estimation:  about 3000 calories  (of my 2600 RDI).

I am a little disappointed in myself, especially as I’ve just started the 8 week weight loss challenge and might not contribute a loss for my team.  But I felt really good after the binge, which tells me my body must have been hanging out for it.

Tomorrow is another day, and I feel confident I’ll be back on track tomorrow.

Binge :(

shareywFeeling tired from recent workouts and a bit of disappointing news today saw me walking up to the shop to buy some junk food.  Yeah, I guess I’m weak. 😦

This is what I got:  A large packet of burger rings, a packet of mallow puffs (chocolate biscuits) and a block of chocolate.  Total calories:  2800.

D’oh.  That’s 200 more calories than my RDI and 600 more than my actual output for today (no activity). So today is the first day in quite a long time that my calories in was more than my calories out.  Oh well.  One day won’t kill me, right?

It did mean that I couldn’t eat anything else for the rest of the day.

In good news, when I weighted in at the gym yesterday I was 93.1kg. Half a kg lighter than last week and the lightest I’ve been in years.  And when I was at the doctor yesterday I learned that my blood pressure had come down a bit (now 140/85).  I’m not sure if it’s the medication or the weight loss – but either way it’s good news.

At the gym I’ve just signed up for a "8 Week Weight Loss Challenge".  Will post more about it when it starts next week.  Still feeling a bit disappointed about today.  Oh well… tomorrow is another day.

Calories: Fish and Chips vs. Pita Pit

You may recall I made it my personal goal to go without fish and chips for the month of January.  It may seem like an easy/silly goal, but I was indulging in this calorie-dense meal about 3-4 times a week.  It was my go-to whenever I couldn’t be bothered cooking.  They taste delicious, they’re cheap and they take care of my fat/salt cravings.

I’m proud to say that I made it through the month.  And I have no doubt that this contributed to my recent weight loss. I also think it got me out of the habit, too, as by the end of the month it wasn’t even entering my mind to get them.

Let’s look at how many calories are in fish and chips:
camerazoom2012020221221A scoop of chips (400g) has about 1000 calories
A piece of battered fish has about 500 calories.

I treated myself last night but decided to use a plate to get my portion size right.  This was half a scoop, a piece of fish and half a sausage.  My estimation is about 1200 calories.  That’s about half of my recommended daily intake. And of course, it’s mostly fat. Price:  $3.50 (NZ)

Recently I discovered a much healthier takeaway that I’ve absolutely fallen in love with.  Pita Pit is similar to Subway in that you choose your main ingredient, your salads and sauces.  But they taste so much better than Subway! 

chicken-ceasar-pitaI love the Chicken Caesar pita on wholemeal bread.  They cook your chicken, bacon, mushroom, capsicum and red onion on the grill. I then add lettuce, tomato, cucumber, carrot, gherkin and pineapple, avocado and tzatziki spreads and a light aoli sauce.  It’s absolutely delicious and full of nutrition.  A large one is about 600 calories (half of my fish and chip plate above) and costs about $10 (NZ). 

If you haven’t tried Pita Pit yet, you really should.  It’s amazing! 

Smoothies!

Zacarito-SmoothieGym has been going really well past couple of days. Back into it in full force now.

I bought myself a blender recently because I was inspired by my brother.  He’s on a raw fruit and veg only diet.  I’m not gonna go that extreme, but I definitely want to start eating a lot more fruit and smoothies seem a great way to do it.  Once I’m a bit more comfortable with blending basic fruits I might try and work some vegetables into the smoothies too.

Weigh in day

Last weigh in:  97.4kg
Today’s weigh in: 97.0kg
Loss:  0.4kg

A small loss is better than a gain!  And I did have a couple of bad days this week so I’m quite happy with this.  From here on in I weigh less than I have for years.   7kg til my first goal 🙂

Gym today (cardio) was hard.  Sometimes I worry that my heart rate gets up too high and the burn is a bit TOO uncomfortable.  I hope I’m not pushing it too hard.  And sometimes it feels that the 45 second rest between sets isn’t quite enough to recover my breath.  But I do realise that’s kind of the point; to keep your heart rate up the whole time.

Tonight I tried cooking asparagus for the first time; I’m trying to get more vegetables into my system and this seemed simple enough.  Bring to the boil, simmer for 5 minutes, drain, serve.  I added some aioli sauce, but the taste of the asparagus was so overwhelming I could hardly taste it, so the sauce was wasted calories.  Next time I might add some mint sauce.  The asparagus was a little too crunchy so I might boil a little longer next time, though too crunchy is no doubt much better than over boiled.   So am I fan?  hmm…. not really.  I’ll have it once in a while.  Hopefully it will grow on me, because apparently asparagus is really good for you.

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