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#11
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Doug's Diet - Phase II
Oh my. Eggs are such a wonderful food. As a low carb nut, I would have you
go from three eggs to two eggs, rather than eat *oatmeal.* "doug lerner" wrote in message oups.com... On May 11, 10:06 pm, "Laura" wrote: "doug lerner" wrote in message ups.com... After 700 days I have decided, this Friday morning, to make the first actual tweaks to my diet! After all, being on a plateau (or weight creeping up) for about 6 months now should be an indication to anybody (except maybe George Bush) that the current strategy isn't working anymore. I've got to get rid of these last 10-20 lbs! After 700 days of not of not going off my diet even one time I have been hesitant about making adjustments. But I have given this a great deal of thought and think I found an adjustment I can be confident of sticking with. And I really should be more confident of my ability to deal with minor changes at this point! Here is what I decided to do starting today - the usual "weigh-in" day of my diet week: Daily Net Calorie Limit (after exercise calories are deducted) -------------------------------------------------------------- Old Daily Limit: 1700 calories New Daily Limit: 1500 calories Reasoning: My current daily limit was fine when I first started my diet. But when I first started it didn't matter if I was a bit off when calculating my BMR because I had so much to lose. It is clear that I am now eating too much to lose any more so I must reduce my daily net calorie limit. Duh. Note: This happens to also be closer to what Weight Watchers recommends I set as my daily target caloric limit: 28 points x 50 calories/point = 1400 calories. Weekly Bonus Calories --------------------- Old Bonus: 1000 calories New Bonus: 1700 calories Reasoning: Instead of reducing my daily calories by just 100 calories I reduced it by 200 calories. But I'm really only losing 100 calories (a very minor tweak!) because I'm taking the other 7 x 100 = 700 calories and adding it to the bonus. So I'm just spreading it around differently. There are two reasons for this: (1) Having the slightly lower daily limit is more of a reasonable target and should result in generally lower weekly caloric averages because I tend not go so much into bonus and (2) having the higher bonus there is very reassuring. Like "Mamas Bank Account". As with all these strategies, good dieting rules are a bag of psychological tricks designed to make it easy to stick with. Starting the week with a higher bonus will help a lot counter-balancing the lower daily target limit. Note: This also happens to be almost the same as the Weight Watchers free points for the week, which comes to 35 points x 50 calories/point = 1750 points. Exercise Calories ----------------- Old Way: 100% credit for all countable exercise calories expended (walking, cycling, etc.) New Way: 50% credit for all countable exercise calories expended Reasoning: This one I gave a LOT of thought to. By deducting just 50% of my exercise calories from what I've eaten each day (instead of 100%) I accomplish various positive things: (1) The obvious one is that exercise will tend to drive weight LOSS more, rather than just being a counter-balance to what I've eaten. The more I exercise, the more POSITIVE weight loss effect there should be. (2) Because I'm getting less "credit" for exercise there should be positive incentive to exercise MORE - so I can eat more. and (3) Doing it this provides a "margin of error" for calorie (eating and exercise) calculation/estimation errors that might creep into the diet. Note: This too is closer to the way that Weight Watchers calculates "activity points". It is interesting to note that my own independent conclusions about daily caloric intake, weekly bonus calories and exercise calories all result in my personal diet moving closer to the Weight Watcher's plan. Anyway, I've begun my "Diet Phase II" as of today. I'll let you know how it goes! It is interesting that you arrived at roughly the WW flex plan. It should work as you planned. How are you going to reduce your calories at this stage of the game? What's your current weight that you came up with 28 daily points? The old WW charthttp://www.lesslisa.com/wwchart.htmsays 28 points is for someone 225-249 pounds. I thought you were lighter than that. If you weigh a lot less than 225, then eating 28 points a day would also explain why you were not losing. This is why WW has us drop daily points with each 25 pounds lost. Keep us posted. You are doing great. I weigh about 84 kg right now, which is about 185 lb. When I did my free one week WW Online trial a couple of months ago that's what their online calculation came up with for my points, at my age, sex, etc. To reduce calories, I'm going to: 1. Make my dinner protein portions smaller and add more vegies instead. 2. Eat lower-calorie more filling vegie/fruit snacks and less pre- packaged snacks. 3. Have a lower calorie breakfast more often (oatmeal instead of cottage cheese and eggs - thats a 200 calorie saving right there!) doug |
#12
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Doug's Diet - Phase II
Or switch to egg beaters.
"Cubit" wrote in message ... Oh my. Eggs are such a wonderful food. As a low carb nut, I would have you go from three eggs to two eggs, rather than eat *oatmeal.* "doug lerner" wrote in message oups.com... On May 11, 10:06 pm, "Laura" wrote: "doug lerner" wrote in message ups.com... After 700 days I have decided, this Friday morning, to make the first actual tweaks to my diet! After all, being on a plateau (or weight creeping up) for about 6 months now should be an indication to anybody (except maybe George Bush) that the current strategy isn't working anymore. I've got to get rid of these last 10-20 lbs! After 700 days of not of not going off my diet even one time I have been hesitant about making adjustments. But I have given this a great deal of thought and think I found an adjustment I can be confident of sticking with. And I really should be more confident of my ability to deal with minor changes at this point! Here is what I decided to do starting today - the usual "weigh-in" day of my diet week: Daily Net Calorie Limit (after exercise calories are deducted) -------------------------------------------------------------- Old Daily Limit: 1700 calories New Daily Limit: 1500 calories Reasoning: My current daily limit was fine when I first started my diet. But when I first started it didn't matter if I was a bit off when calculating my BMR because I had so much to lose. It is clear that I am now eating too much to lose any more so I must reduce my daily net calorie limit. Duh. Note: This happens to also be closer to what Weight Watchers recommends I set as my daily target caloric limit: 28 points x 50 calories/point = 1400 calories. Weekly Bonus Calories --------------------- Old Bonus: 1000 calories New Bonus: 1700 calories Reasoning: Instead of reducing my daily calories by just 100 calories I reduced it by 200 calories. But I'm really only losing 100 calories (a very minor tweak!) because I'm taking the other 7 x 100 = 700 calories and adding it to the bonus. So I'm just spreading it around differently. There are two reasons for this: (1) Having the slightly lower daily limit is more of a reasonable target and should result in generally lower weekly caloric averages because I tend not go so much into bonus and (2) having the higher bonus there is very reassuring. Like "Mamas Bank Account". As with all these strategies, good dieting rules are a bag of psychological tricks designed to make it easy to stick with. Starting the week with a higher bonus will help a lot counter-balancing the lower daily target limit. Note: This also happens to be almost the same as the Weight Watchers free points for the week, which comes to 35 points x 50 calories/point = 1750 points. Exercise Calories ----------------- Old Way: 100% credit for all countable exercise calories expended (walking, cycling, etc.) New Way: 50% credit for all countable exercise calories expended Reasoning: This one I gave a LOT of thought to. By deducting just 50% of my exercise calories from what I've eaten each day (instead of 100%) I accomplish various positive things: (1) The obvious one is that exercise will tend to drive weight LOSS more, rather than just being a counter-balance to what I've eaten. The more I exercise, the more POSITIVE weight loss effect there should be. (2) Because I'm getting less "credit" for exercise there should be positive incentive to exercise MORE - so I can eat more. and (3) Doing it this provides a "margin of error" for calorie (eating and exercise) calculation/estimation errors that might creep into the diet. Note: This too is closer to the way that Weight Watchers calculates "activity points". It is interesting to note that my own independent conclusions about daily caloric intake, weekly bonus calories and exercise calories all result in my personal diet moving closer to the Weight Watcher's plan. Anyway, I've begun my "Diet Phase II" as of today. I'll let you know how it goes! It is interesting that you arrived at roughly the WW flex plan. It should work as you planned. How are you going to reduce your calories at this stage of the game? What's your current weight that you came up with 28 daily points? The old WW charthttp://www.lesslisa.com/wwchart.htmsays 28 points is for someone 225-249 pounds. I thought you were lighter than that. If you weigh a lot less than 225, then eating 28 points a day would also explain why you were not losing. This is why WW has us drop daily points with each 25 pounds lost. Keep us posted. You are doing great. I weigh about 84 kg right now, which is about 185 lb. When I did my free one week WW Online trial a couple of months ago that's what their online calculation came up with for my points, at my age, sex, etc. To reduce calories, I'm going to: 1. Make my dinner protein portions smaller and add more vegies instead. 2. Eat lower-calorie more filling vegie/fruit snacks and less pre- packaged snacks. 3. Have a lower calorie breakfast more often (oatmeal instead of cottage cheese and eggs - thats a 200 calorie saving right there!) doug |
#13
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Doug's Diet - Phase II
Well, so far so good after just one new day. Down 0.6 kg since
yesterday, but I know these one day fluctuations don't mean much. Some responses to various messages: 1. Yes, the 28 points was apparently the new numbers. 2. I did find that I had incentive to do more exercise because I was only getting half-credit for exercise calories. And I appreciated the exercise calories more. 3. About eggs - they are good diet foods. I had been eating 2 each morning, not 3. The big calorie chunk came from the cottage cheese because I have not been able to find low-fat or non-fat cottage cheese here. So my usual cottage cheese for breakfast has been a 200 gm container totaling 228 calories. That with 2 eggs made my usual morning breakfast 388 calories. On the other hand, 50 gm of oatmeal only comes to 188 calories, so that is a quick 200 calories savings right there. 4. About the mirror vs scale - I can still see some "profile protrudes" that would be nice to see go away at some point. 5. About carbs - bah humbug. Did I leave anything out? doug |
#14
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Doug's Diet - Phase II
doug lerner wrote:
Well, so far so good after just one new day. Down 0.6 kg since yesterday, but I know these one day fluctuations don't mean much. Some responses to various messages: 4. About the mirror vs scale - I can still see some "profile protrudes" that would be nice to see go away at some point. doug That sure sounds like "spot reduction" and you've been at this long enough to know that isn't possible with diet. Diet will strip muscle and fat so you'll likely lose more off the chest, arms and legs than you'd like just to tighten up the midsection. -- Cheese http://cheesensweets.com/contacts/cheese.php |
#15
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Doug's Diet - Phase II
On May 14, 5:59 am, Cheese wrote:
That sure sounds like "spot reduction" and you've been at this long enough to know that isn't possible with diet. Diet will strip muscle and fat so you'll likely lose more off the chest, arms and legs than you'd like just to tighten up the midsection. I would second that. He could easily stay at his current weight while losing bodyfat and trim his midsection down a beltnotch or two while eating the same or even more calories if he only lifted weights and generally exercised more. Gaining a bit of muscle would reshape his physique (tighter/defined) and wake up his metabolism. Just recently I was reading an article about comparisons of people who may appear slim but are actually not healthy because they have more internal (visceral) bodyfat than those who exercise & diet: http://news.yahoo.com/s/ap/20070510/...hin_fat_people An example of how you can eat more when you train mo http://skwigg.tripod.com/id3.html And btw, daily oatmeal would serve you much better than the eggs. Oatmeal is proven to help lower cholesterol and the fiber it has in it will also benefit you greatly. joanne |
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