Early Morning!

December 3, 2007

Morning everyone! I’m just finishing up my big bowl of oats before I leave for the airport. I love one night business trips – I pack all my stuff in a backpack and big tote bag and don’t have to bother checking bags or anything. And I hate packing 2 or 3 or 4 of everything, so one night suites me fine :)

Had a big bowl of banana-walnut-PB oatmeal with cinnamon stirred in.

food-blog.jpg

And Madascar Vanilla Tea…..

food-blog-1.jpg

Breakfast calories: 389.

I’m going to try not to eat a snack until I get to work around noon, but I may need some nuts or something. Or perhaps a coffee at the Washington airport on my layover.

Back late this afternoon!

Previous post:

Next post:

{ 14 comments… read them below or add one }

1 Danielle December 3, 2007 at 2:31 am

Hope you're ready for the wind Kath, I hear it howling outside my window already! Enjoy Syracuse!

Reply

2 fitandhealthygirl December 3, 2007 at 5:36 am

just wanted to say that i LOVE your blog. i found it on eatlikeme, and it inspired me to start a blog of my own (still in the process). i really admire your healthy approach to weight loss, food, and exercise. keep up all the great work!

Reply

3 hk December 3, 2007 at 5:53 am

Hi! Happy travels!
Just curious, are you still trying to lose weight? or now youre content and eating to maintain?
thanks!

Reply

4 katheats December 3, 2007 at 7:09 am

Thanks guys!

HK, I'm in maintenance now, but that doesn't mean I'm not still going to lose. Here's why: Our lives are filled with ups and downs – I might go 2 weeks of eating super-healthy at home and cooking my own meals, but then I might have 5 special events in a row (Thanksgiving, my travels for work, etc.) where I eat more than usual. If I was eating maintenance calories on a regular basis (I would probably increase my net around 1400-1500 to eat them), then when I overeat on these special events, I'd end up slowly gaining (this is what happened to me from August-October of this year).

My goal now is to lose some, gain some. I eat a lower net on my normal work days with the assumption that I'll be over some some days each month (sometimes by a lot!) and it will balance out as maintenance. So I basically eat lower calories when I can so I can eat higher calories on occasion. It's like a wave with a straight line through the middle.

I don't weigh myself any more (I think weighing is important for weight loss but is too frustrating for maintenance because of the body's fluctuations) so I'm not sure if when I'm a lower net if I'm really losing or not, but I do know that I gained netting 1400 + special events for a few months. This method seems to work well for me.

Sometimes I do go a few weeks in a row with next to perfect eating and feel I do need to up my calories some but then a special event comes along (this happened right before Thanksgiving!) and I overeat for a few days and things get back to normal.

So to sum it up, my goal is to maintain a weight range of 118-122 eating weight loss net most of the time and enjoying myself when I can.

Hope that all makes sense!
Kath

Reply

5 hk December 3, 2007 at 7:37 am

yes, perfect! thanks for the response, totally makes sense and sounds like a good, managable plan! kudos :)

Reply

6 JL December 3, 2007 at 8:01 am

Hi Kath,

I have been regularly going to the gym since 2001 (i.e., 5-7 times a week)–while I was never considered "overweight," I was definitely out of shape and had no muscle tone to speak of. When I started officially "working out," I used the elliptical machine only and continued to do so up until 2 months ago. I am 5'6 and my weight has fluctuated from 114 pounds to 130 pounds, which is my current weight. I ideally would like to lose 10 pounds. My husband is very active (triathalons, mountain biker, etc.) and he said that I should try new things since my 60 minutes per day on the elliptical wasn't doing anything to help me tone and/or lose weight. So a few months ago I started going outside of the "comfort zone" and began taking spinning classes, cardio kickboxing, used the Stairmaster and even began jogging on the treadmill and can now do it for 3 miles under 31 minutes (which is a huge achievement for me because I couldn't run two blocks without feeling like I needed to hail down the EMS van). I even started taking weight training classes four times a week, at least, if not more. I go to the gym every day and do at least one session of cardio and one of strength. My frustration is is that I have not lost a single pound! I am so frustrated because I keep reading how once you start lifting weights "the pounds will just melt off"–this is not the case for me! I am trying to be honest about how much i eat, and because I am very health conscious, and I think what I eat mirrors that of yours, ie, healthy! My question is how I can break out of this crazy plateau–I feel like my body is getting stronger from lifting weights, but my clothes do not fit any looser and I really do know that my body is capable of being much leaner. If you have any advice, I would really appreciate it!

Thanks for being such a great support!

Reply

7 jenna December 3, 2007 at 8:09 am

kath, how much banana do you use in your oatmeal? i made the same thing this morning but mine ended up being 425 cal….i used a whole banana though (105 cal) + 10 grams each of PB and walnuts with 1/2 cup skim and 1/2 cup water. what are you doing different? :) Have fun at the dinner tonight!

ps- do you ever eat sushi? just wondering!

Reply

8 katheats December 3, 2007 at 8:28 am

JL,
*Remember I'm not a professional*!!!

As I was reading your post, my mind was saying "diet, diet, diet" over and over. But then you said you eat very healthy, so perhaps your diet is not the cause of the plateau. Is there a chance you're getting hidden calories from something – candy pieces, bites from children's plates, gatorade? It sounds like you're doing everything right with the exercise, so my best guess is that you are eating more calories than you think. I can eat really healthy and still easily consume over 2,000 calories (which is why I continue to count calories – otherwise I would let it get out of control.)

If you're SURE calories in is lower than calories out, I might go see a doctor. Perhaps there's something else going on that you're not aware of?

Sorry I can be of more help, but it sounds like you're doing things right from your summary.

K

Reply

9 UR diluted! December 3, 2007 at 8:31 am

Kath, I have been reading your food blog for the past few weeks and applaud you on your weight loss but feel you may not be the best example for those who want to lose weight in a healthy, reasonable manor. As a registered dietitian reviewing your intake and energy expenditure shows me that you have an obessive behavior and an unhealthy relationship with food. Your net calories are often under what your body needs just for basic energy needs even for a person of your stature. The foods you consume are nutrient dense I am just concerned that you aren't getting the calories your body deserves.

Reply

10 katheats December 3, 2007 at 8:57 am

Jenna,
Good catch!! This morning the husband and I split a 4 oz banana (he made a double batch) so I only had 2 oz. Normally I would be closer to 425-450.

I do eat sushi but not that often. I find that I have to eat a TON of feel full so I'd rather fill up on other foods. Or just save it for special occasions when I can eat a lot :) When I do have it, I love spicy tuna rolls and anything with cream cheese, avocado, shrimp or crab. I also love to get miso soup (to help fill me up!), edamame (which reminds me we have some in our freezer right now!), and that yummy seaweed salad stuff.

Kath

Reply

11 katheats December 3, 2007 at 9:05 am

UR Diluted,

While I appreciate your opinions, I don't appreciate the harsh language. Sheesh!

I'm aware that some days I don't eat up to my goals, but that's life getting in the way. I make my best attempt to keep energy in balanced with energy out over the course of a few weeks. I might be under some, but I'm also over some (see Thanksgiving!!). Isn't balance what it's all about?

As you probably saw in the comment response above, I did increase my net to around 1400 and gradually put on 2-3 pounds this fall. I think that's probably a good indication that 1400 net was too high for me. But perhaps 1226 is too low? I had a professional Bod Pod test that put my BMR at 1150. I thought 1226 seemed like a good compromise.

I honestly would like to hear what you do think my energy needs are for my stats, if you don't mind sharing some of your expertise as an R.D.

Kath

Reply

12 SKC December 3, 2007 at 10:17 am

I apologize about the name it should have read SKC not UR diluted!

Anyway, I , along with a few of my collegues think that the reason that you gained weight on 1400 calories is that possibly your body went into a starvation mode from your prior calorie restriction. Often when calories are restricted for a long period of time and then reintroduced the body "holds" on to the calories expecting another period of calorie restriction. The 1150 number needs to be multiplied by your daily activity level (standing, sitting, etc) PLUS your stress activity (exercise, illnesses, etc). It seems, in my opinion that 1380-1495 "net" calories would better meet your body's requirements. So depending on your exercise program you may need to eat 1900-2000 calories per day. At first you may gain weight until the body realizes that it is no longer in a starvation mode; you could gradually increase your net calories every week by 25 calories and see how your body reacts.

Reply

13 katheats December 3, 2007 at 1:27 pm

SKC,

Glad to hear the name was not a direct attack.

Thanks for the advice. I certainly do not proclaim myself to be the Queen of Weight Loss and am always open to new suggestions, especially from a professional. I saw a dietitian about a year ago but perhaps now that I'm in maintenance I should go for another session.

I have read a lot about starvation mode, but I assumed that because I consistently eat between 1600-1900, depending on my day and exercise, that I wouldn't be at risk. Do you really think being under just by 100-200 could cause such a metabolic change, especially since there are at least a few days per month that I overeat? However, I do see how having a NET lower than needed BMR could be a cause. Keep in mind though, that other than my daily workouts, I am pretty sedentary during the week at a desk all day.

I also think that maybe increasing my net that high so quickly could have just been too much too fast and like your idea of gradually increasing it over time.

I wonder, though, if I didn't watch my calories if I would eat even less. I try my best to eat when I'm hungry and stop when I'm full, so I feel like if my body really needed many more calories I would be starving hungry all the time, hence the starvation mode?

Lastly, so you really think I have an obsessive and unhealthy relationship with food? :roll:

P.S. You mean the 1150 BMR estimate from the Bod Pod needs to be multiplied by activity level and exercise to get a gross number, not a net goal, right? I was eating 1900-2100 gross calories when I was netting 1400 and slowly gained. I can see how this seems obsessive on this level, but I just want to be clear!

Reply

14 edamame22 December 4, 2007 at 5:59 am

Kath-
I see what this RD is talking about and have felt the same. A BMR of 1150 should be multiplied by several factors to get you the goal kcals you need. Okay, about the obsessive comment…in one way, when you are trying to lose weight or maintain, you HAVE to be very diligent and careful with everything that you put in your mouth. Its very difficult to not let that diligence become obsessive. Every body needs a day of rest and several days to eat less restrictively. Rather than counting calories which mose RDs do not recommend because it can become obssessive quickly, try countig the food groups that you are getting. Aim for 5 fruits and veggies a day, 3 servings of dairy, half your grains from whole (or more) and those type of guidelines rather than a specific calorie goal. Calories are only part of the overall element you are trying to achieve = BEING HEALTHY.

That being said, you are doing a great job and your blog is very interesting and CAN have a positive impact on other people's eating habits. I myself went to the grocery store last night in search of Annie's mac and cheese to try for my children.

Thanks

Reply

Leave a Comment

Previous post:

Next post: