I was a bit hungrier than usual last night when we had brinner. Even though I still didn't eat as much as I used to (not by a long-shot), I feel like I over-ate just a bit.
I had a 2 oz piece of meatloaf; two slices of sourdough bread with butter, garlic and cheese; and a quarter cup of mixed veggies with 1 tsp butter and some Season All. I feel guilty that I ate so much. I logically know that this is not a lot, but psychologically I feel absolutely piggish considering I've been eating about half or less than this amount for the past couple of weeks.
Starting weight: 415 lbs
Current weight: 397.6 lbs ⇧
Long-term Goal: 145 lbs
Short-term Goal: 389 lbs
And from the look of my scale, it's hard not to notice that it went up a little. And it's hard not to think it's because I was a pig. Speaking of my eating habits, though, I'm a bit concerned that my eating of late hasn't been healthy because of how little I actually consume. My husband has also expressed concern at the amount of weight I've lost in such a short period of time. But the weight loss payoff is so rewarding, I don't want to stop "starving" myself. I am not starving; I just don't feel that hungry. There is some hunger, but it's not huge and ravenous and distracting. The SLD is working really well. Some days I experience absolutely no hunger at all.
I do feel hunger pangs sometimes. They are light and manageable. I should probably eat something when I feel hungry, but in my mind, if I avoid eating, I can lose more weight at a faster pace.
According to weight-loss math, one pound of fat is worth 3,500 calories. If I eat 0 calories, and I burn 3,500 calories, I should theoretically be able to lose 1 lb. Now, with SLD, I can't eat 0 calories. I'm taking at least 480 per day in oil. So, I could eat 480 + 0 calories and burn 3,500 calories with a net loss of 3,020 calories worth of fat. That translates to 86% of a lb or .86 lbs. If I can burn 3,500 calories a day, I can theoretically lose almost a pound a day.
The Basal Metabolic Rate (BMR) is the amount of calories I would burn if I were asleep all day. The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). Then the Harris Benedict Equation is used to determine maintenance calories.
My BMR: 2,479
My Daily Calorie Needs: 3,223 calories. (This is what I need to maintain my current weight at 397 lbs having a sit-down job and getting no exercise.)
This tells me that I can burn 3,500 calories by doing about 277 calories worth of exercise daily. What does that look like?
I found this online: Give your slimming plan a boost with Juliette's 30 fun ways to burn 300 calories a day... This is based on a woman who weighs 11 stone (about 154 lbs). As I weigh considerably more, I can do it in less time. If I were to walk for 70 minutes at 2 MPH, I could burn exactly 277 calories. And if I were walking very fast or jogging I could burn 293 calories after only 16 minutes.
Now, I'm sure that I do a bit more than simply lie down all day doing nothing. I get myself ready for work. I get myself to work. I make sure lunches are packed, and I cook dinner. I walk around the apartment quite a bit doing things all day long. I know that this activity has to burn off some calories, not a lot, but some. I'm going to give it the benefit of, say, 50 calories in all of my daily activities combined; I hope I'm low-balling that number. That puts my maintenance at 3,273 and the difference between that number and 3,500 is 227 calories.
All of this math is based on the ridiculously unrealistic goal of eating no "real food" and subsisting on 480 calories of ELOO a day. Realistically, I need to either accept that I will not lose a pound a day or exercise more to be certain that I do. I can eat 293 calories in "real food" and do ~30 minutes of very fast walking to be certain I'm burning 1 lb worth of fat daily, for example.
My math:
I can use this same math to find out how much more exercise I'd need to do to combat any number of calories I consume, and with that knowledge, again, it's theoretically possible to achieve a deficit of 3,500 calories a day and lose 1 lb of fat per day.
At that pace, I can lose all 270 lbs in just under a year. 270 days is about 9 months. This is roughly 7 lbs a week. If I were doing a sensible 2 - 4 lbs per week (let's say 3.5 lbs a week for the sake of the math) I'd need 18 months! That's a year-and-a-half! Eww! My husband is counting on 2 years because we've started saving up money so I can go on a shopping spree for new clothes when I reach my goal.
Progress so far looks like this:
And if you look at my graph, over the course of the past week (from Day 22 when I was 404.8 lbs to today, Day 28, when I am 397.6 lbs) I have lost a whopping 7.2 lbs. My methods are clearly working.
What I want to be able to do is forego food, take vitamin supplements for the missing nutrients I need, and have a deficit at or above 3,500 calories a day. Do vitamins have calories? If so, I'd imagine they'd be few.
Let's face it, what I really want is to be skinny yesterday! Who wouldn't want that? So I am avoiding the hunger pangs that I can easily avoid, and satisfying the more ravenous ones with a tiny bite of something. You'd be amazed at how effective that is. But that's still adding calories, and I hate the thought of adding calories. Still, I don't want to feel deprived in any way.
All of this knowledge is fantastic, but in truth, I need to stop messing with things and stop focusing on the scale. That's making me crazy. I have been feeling a bit deprived, and I think that's why I mini-binged last night. If I just give in to the hunger when I feel it and keep faithfully following SLD, I should lose weight. It may be at a slower rate, but it will happen. But 2 years? Ugh!
Speaking of vitamins, I found out what happened to my vitamin supplements I ordered yesterday; they were delivered... to the apartment complex across the street. This happens a lot because GPS systems get it wrong more often than not. I'm not sure why that is. My complex is tiny, and it has no swimming pool, so I could verify with Amazon support that the delivery indeed went to the wrong location. They are re-delivering my package, but I will not get it for a couple of days. My husband saved the day, though.
Because this happens a lot -- packages delivered to the wrong address -- we have a relationship of sorts with the guy who lives at our apartment number in the complex across the street. We walk his packages over to him, and we hope he does the same for us. This one wasn't walked over, though, so my dear husband went to retrieve it. The guy wasn't home, so the package was still on the doorstep. I got my vitamins! Yay!
The B-12 is a water-soluble strawberry-flavored tablet. It's delicious! It's like having dessert. I'll have to take 3 calcium citrate capsules instead of the two recommended as a serving size on the bottle -- this is because each capsule is 500 mg, and according to the recommended list, I should get 1500 to 2000 mg a day. And I can't take the multivitamin when I take the calcium citrate because it has iron in it, so I plan to take that when I eat my lunch later tonight at work. That will be at least 6 hours after I took the calcium citrate.
The multivitamin I bought has twice the amount of what I need per serving. The serving size is 4 capsules, so I plan to take only 3 at a time. Here is what I have:
Celebrate Multi-Complete 36 (with iron) -- 90 count
Natrol Vitamin B-12 5,000 mcg -- 100 count
Nature's Way Calcium Citrate -- 100 count
I'm not endorsing these, specifically, but this is what I ordered, and I'll see how this goes. How do I know if a supplement is good or not? If it doesn't make me sick me, it's good I guess. I hope none of these make me fatter.
My weight is up today. That's fine. I expected this up-blip even though I hoped it wouldn't come. I overindulged a bit, and now I am paying for that overindulgence. My set-point is clearly under 400 lbs, though, so it's still a win. Also, my over-indulgence didn't push me up by 5 lbs like it did on Evil Pizza Day. Let's check the graph.
Set-point under 400 lbs graph:
I had a 2 oz piece of meatloaf; two slices of sourdough bread with butter, garlic and cheese; and a quarter cup of mixed veggies with 1 tsp butter and some Season All. I feel guilty that I ate so much. I logically know that this is not a lot, but psychologically I feel absolutely piggish considering I've been eating about half or less than this amount for the past couple of weeks.Starting weight: 415 lbs
Current weight: 397.6 lbs ⇧
Long-term Goal: 145 lbs
Short-term Goal: 389 lbs
And from the look of my scale, it's hard not to notice that it went up a little. And it's hard not to think it's because I was a pig. Speaking of my eating habits, though, I'm a bit concerned that my eating of late hasn't been healthy because of how little I actually consume. My husband has also expressed concern at the amount of weight I've lost in such a short period of time. But the weight loss payoff is so rewarding, I don't want to stop "starving" myself. I am not starving; I just don't feel that hungry. There is some hunger, but it's not huge and ravenous and distracting. The SLD is working really well. Some days I experience absolutely no hunger at all.
I do feel hunger pangs sometimes. They are light and manageable. I should probably eat something when I feel hungry, but in my mind, if I avoid eating, I can lose more weight at a faster pace.
According to weight-loss math, one pound of fat is worth 3,500 calories. If I eat 0 calories, and I burn 3,500 calories, I should theoretically be able to lose 1 lb. Now, with SLD, I can't eat 0 calories. I'm taking at least 480 per day in oil. So, I could eat 480 + 0 calories and burn 3,500 calories with a net loss of 3,020 calories worth of fat. That translates to 86% of a lb or .86 lbs. If I can burn 3,500 calories a day, I can theoretically lose almost a pound a day.
The Basal Metabolic Rate (BMR) is the amount of calories I would burn if I were asleep all day. The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). Then the Harris Benedict Equation is used to determine maintenance calories.
My BMR: 2,479
My Daily Calorie Needs: 3,223 calories. (This is what I need to maintain my current weight at 397 lbs having a sit-down job and getting no exercise.)
This tells me that I can burn 3,500 calories by doing about 277 calories worth of exercise daily. What does that look like?
I found this online: Give your slimming plan a boost with Juliette's 30 fun ways to burn 300 calories a day... This is based on a woman who weighs 11 stone (about 154 lbs). As I weigh considerably more, I can do it in less time. If I were to walk for 70 minutes at 2 MPH, I could burn exactly 277 calories. And if I were walking very fast or jogging I could burn 293 calories after only 16 minutes.
Now, I'm sure that I do a bit more than simply lie down all day doing nothing. I get myself ready for work. I get myself to work. I make sure lunches are packed, and I cook dinner. I walk around the apartment quite a bit doing things all day long. I know that this activity has to burn off some calories, not a lot, but some. I'm going to give it the benefit of, say, 50 calories in all of my daily activities combined; I hope I'm low-balling that number. That puts my maintenance at 3,273 and the difference between that number and 3,500 is 227 calories.
All of this math is based on the ridiculously unrealistic goal of eating no "real food" and subsisting on 480 calories of ELOO a day. Realistically, I need to either accept that I will not lose a pound a day or exercise more to be certain that I do. I can eat 293 calories in "real food" and do ~30 minutes of very fast walking to be certain I'm burning 1 lb worth of fat daily, for example.
My math:
I can use this same math to find out how much more exercise I'd need to do to combat any number of calories I consume, and with that knowledge, again, it's theoretically possible to achieve a deficit of 3,500 calories a day and lose 1 lb of fat per day.
At that pace, I can lose all 270 lbs in just under a year. 270 days is about 9 months. This is roughly 7 lbs a week. If I were doing a sensible 2 - 4 lbs per week (let's say 3.5 lbs a week for the sake of the math) I'd need 18 months! That's a year-and-a-half! Eww! My husband is counting on 2 years because we've started saving up money so I can go on a shopping spree for new clothes when I reach my goal.
Progress so far looks like this:
And if you look at my graph, over the course of the past week (from Day 22 when I was 404.8 lbs to today, Day 28, when I am 397.6 lbs) I have lost a whopping 7.2 lbs. My methods are clearly working.
What I want to be able to do is forego food, take vitamin supplements for the missing nutrients I need, and have a deficit at or above 3,500 calories a day. Do vitamins have calories? If so, I'd imagine they'd be few.
Let's face it, what I really want is to be skinny yesterday! Who wouldn't want that? So I am avoiding the hunger pangs that I can easily avoid, and satisfying the more ravenous ones with a tiny bite of something. You'd be amazed at how effective that is. But that's still adding calories, and I hate the thought of adding calories. Still, I don't want to feel deprived in any way.All of this knowledge is fantastic, but in truth, I need to stop messing with things and stop focusing on the scale. That's making me crazy. I have been feeling a bit deprived, and I think that's why I mini-binged last night. If I just give in to the hunger when I feel it and keep faithfully following SLD, I should lose weight. It may be at a slower rate, but it will happen. But 2 years? Ugh!
Speaking of vitamins, I found out what happened to my vitamin supplements I ordered yesterday; they were delivered... to the apartment complex across the street. This happens a lot because GPS systems get it wrong more often than not. I'm not sure why that is. My complex is tiny, and it has no swimming pool, so I could verify with Amazon support that the delivery indeed went to the wrong location. They are re-delivering my package, but I will not get it for a couple of days. My husband saved the day, though.
Because this happens a lot -- packages delivered to the wrong address -- we have a relationship of sorts with the guy who lives at our apartment number in the complex across the street. We walk his packages over to him, and we hope he does the same for us. This one wasn't walked over, though, so my dear husband went to retrieve it. The guy wasn't home, so the package was still on the doorstep. I got my vitamins! Yay!
The B-12 is a water-soluble strawberry-flavored tablet. It's delicious! It's like having dessert. I'll have to take 3 calcium citrate capsules instead of the two recommended as a serving size on the bottle -- this is because each capsule is 500 mg, and according to the recommended list, I should get 1500 to 2000 mg a day. And I can't take the multivitamin when I take the calcium citrate because it has iron in it, so I plan to take that when I eat my lunch later tonight at work. That will be at least 6 hours after I took the calcium citrate.
The multivitamin I bought has twice the amount of what I need per serving. The serving size is 4 capsules, so I plan to take only 3 at a time. Here is what I have:
Celebrate Multi-Complete 36 (with iron) -- 90 count
Natrol Vitamin B-12 5,000 mcg -- 100 count
Nature's Way Calcium Citrate -- 100 count
I'm not endorsing these, specifically, but this is what I ordered, and I'll see how this goes. How do I know if a supplement is good or not? If it doesn't make me sick me, it's good I guess. I hope none of these make me fatter.
My weight is up today. That's fine. I expected this up-blip even though I hoped it wouldn't come. I overindulged a bit, and now I am paying for that overindulgence. My set-point is clearly under 400 lbs, though, so it's still a win. Also, my over-indulgence didn't push me up by 5 lbs like it did on Evil Pizza Day. Let's check the graph.
Set-point under 400 lbs graph:
It's ugly, but it's not going to break me!
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