The Trainer Returns…

Amanda is back! She was on maternity leave for 2 months, but she returned this week.

It was like the sun coming out. With a choir singing in the background “AAAAAHHHHHHH”

 

Time to get down to it!

So we met yesterday and weighed in, remeasured, talked and well worked out.

Oh and I also won! Yep. Lucky me. Amanda said all of her clients had some weight gain while she was gone. I won the prize for the most. I gained 13 pounds since my last weigh in on August 6th. Now I think about 3-4 pounds of that is “time of the month’ bloat, but that doesn’t matter right now.

Let’s be real. I weight 263 pounds. There I typed it out. That’s the truth. I don’t know what my all time highest weight was but it was firmly in the 300s. When I lost weight the first time, in 2004/2005 I started at 311. My sister-in-law and I had been walking a lot for about a year at that time and she believes that before we started walking I probably weighed 20 more pounds that that.

That’s a lot of pizza and donuts.

So I have a lot of weight to lose. 13 of that that which was lost, found again and now must be lost all over again!  My goal is to weigh no more than 200lbs when I go to England next August.  That’s 271 days away. 15 days after I turn 50.

We need a plan.. man.

I printed out some pages from my fitbit page so that Amanda could see what information it gives me.

Like the daily activity info:

This one shows my calories burned in 5 minute increment through the day. You can see that this is also a day when I hit my 10,000 step goal.

This top graph on this page shows a comparison between calories burned and calories eaten (note I haven’t entered in my food intake on this day though). This will be important for me these coming months:

This pictures shows a pie chart divided up by your activity. Mine tend to be mostly gray for sedentary. The ideal is to have more blue (lightly active), yellow (fairly active) and red (highly active):

 

This next one is steps taken. You can tell I sit behind a desk all day and then you can tell when I go workout. The idea of course is to see more spikes of activity during the day.

 

I also showed her an example of the food log and I am going to print that so that she can see it when we meet. I like the fact that the food log breaks everything down with calories, fat, sodium, cards, etc. She wants me to focus on no more than 1500 gm of sodium. The day I printed out for her, I was at 4,000!! Eek.

So here is the plan. I need to lose 63 pounds and have 10 months to do so. I need to lose 6 lbs a month, or 1.5 pounds a week. So this is not a crash diet I have to do. It is extremely doable!

Using the calories burned vs calories eaten graph, I need to have a 375 calorie deficit every day. We left my calorie take at 2000 and change my calorie burn goal to 2600, giving me a 600 calorie deficit. We are thinking about it this way: There might be days that I don’t work out, or maybe days when I don’t eat the best. Aiming at a 600 calorie deficit daily means that I am just banking extra calories burned for those days. Secondly as you get closer to your goal it will be harder to lose the weight. So we are aiming to burn more now while it is easier today. When it gets closer and the weight is coming off slowly we will increase that deficit.

So it’s a plan. Now we have to put the plan in action.  Be smart. Keep the eye on the prize.

 

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