Showing posts with label informative. Show all posts
Showing posts with label informative. Show all posts
Monday, October 29, 2012
Monday, October 1, 2012
Calorie Shifting - Here we go again
Happy October everyone! I'm so excited for the upcoming seasons!
Has it really been almost 2 months since I last posted. Is it just me that has been slacking? I feel like everyone Facebooks more...
Anyway, I've been trying for the last little bit to try to find a diet plans that works for me. I'm sure I'm not the only one, but it's actually been a little emotional for me because I'm tired of this post pregnancy body, but I can't seem to stick to any of the "diets" I try. (I say "diets" because I'm trying to find a diet that is actually more of a life change rather than a quick diet)
I'm not sure what my deal is exactly... Though, in a nutshell, I do know that I've been super tired lately and then in-turn lack motivation.
Well, today I started a new diet plan that I'm excited to jump into! One that I think I'll do much better at sticking with.
I am one to do a lot of research and get really organized before I start something (or buy something). And after recently starting a diet and then ending it before you could say... well just about anything, I asked for advice on Facebook. I had a really hard time with the fact that I quit so soon (I had such a hard time eating so much chicken and eggs... which is basically all you eat along with a ton of veggies... I was fine with those) On Facebook, I asked if other people had trouble with the food and what they did. That diet program (which was based from a book) has a separate recipe book that was suggested to me by a friend of a friend. As I was looking into the recipe book online, I randomly came across some info on Calorie Shifting (or calorie zig-zagging).
HOW I UNDERSTAND CALORIE SHIFTING ~
So the idea of calorie shifting is that you don't count calories in a way that every day you stick to 1400 calories (or whatever your limit is). When eating the same amount of calories each day, your body gets used to how many calories it needs to burn and adjusts to burning that many only. If you eat 1000 calories every day your body will get used to burning just 1000 calories and eventually sort of plateaus. I guess it takes your body a few days to recognize adjustments so if you keep changing up your calorie intake, you confuse your body with how many calories it needs to burn and it goes into fat burning mode... so they say. (This is similar to muscle confusion, if you're familiar with that)
HOW TO DO IT~
So, as I can tell, there is no set plan on how to do it. Basically you have a caloric goal (say 1400). So your weekly calorie average is that caloric goal, but your daily caloric intake is different. You can easily make up your own plan by taking what your daily calorie goal is, eating that once a week, and then eating, say 300 higher and 300 lower for 3 days a week each. Just work it out so your average is still the same as if you'd eaten the same number of calories every day. (Some people eat 500 lower and higher)
So eating...
1100 calories on Sunday
1700 calories on Monday
1100 calories on Tuesday
1400 calories on Wednesday
1700 calories on Thursday
1100 calories on Friday
1700 calories on Saturday
Equals 9800 calories for the week
But averages out to 1400 a day
I found out that about 1900 calories is how many calories my body needs to eat and burn in order to keep my current weight. But because I don't want to keep my current weight, I need to consume fewer calories total. Does that make sense?... I don't explain things very well sometimes.
I decided to make my caloric average 1400 calories. 1900 - 1400 = 500. So, I'd be 500 calories fewer a day with taking 1400 calories/day (on average). If I burn another 250 calories a day with exercise, I'll be burning 750 calories a day on average.
Side note: Did you know that 1 pound of fat is equal to 3500? (I always thought it was 2500!) So for every 3500 calories you burn you lose a pound of fat.
So, burning 750 calories a day x 7 days a week = 5250 calories burned in a week.
That is equal to 1 1/2lbs lost a week.
I knew, when picking out a weekly menu, I needed to start slow and easy for me. (Don't judge). I wanted to pick out foods that I already eat or that would be super easy to do. I know as I get more used to this diet plan and routine I'll introduce more recipes and less pre-made meals. I just don't want to overwhelm myself again and quit... I know I'm pathetic. We'll see how this works.
Below are examples of the charts and calendar I made up to help me stay organized. They are going on my refridgerator. (I also downloaded the free app Lose It, and I love it... look it up (Thanks Nicki!))
To help me stay motivated I asked Tyler if I could do a weekly reward system. So, if I stick to my calories and eat right for a week I earn $10, if I burn at least 250 calories a day with exercise I earn $5... so each week I can earn a total of $15 (that's what works for me). I'm going to be putting this money in a container of some sort and hopefully save it for when I need to buy new clothes when I reach my goal weight.. Although, if I desire, I can take out money whenever.
I made this calendar to help me keep track and earn my rewards. I picked a few exercises that I can do daily and I wrote down how many calories it burns in how many minutes... those are listed at the bottom. (I used http://www.healthstatus.com/calculate/cbc to figure them out... there are a ton more options) There is a colored bullet representing an exercise and as I do them, I'll mark them off on the calendar with a coordinating marker (like the example below) I'll put an "x" in the box next to the colors, if I burned at least 250 calories that day and I'll put an "x" in the box next to the calories, if I ate that many calories that day. Depending on whether or not I reach my goal each week, I will write $0, $5, or $15 in the "GOAL" box on the right.
A lot of days I feel like I can't get much done with my two kids around and with them being so young, so this plan is a good stepping stone for me, at this point.. When I feel more comfortable with this minimal routine I'll add more challenging/time consuming exercises and different foods.
Today is the first day, and so far so good, haha. :)
Has it really been almost 2 months since I last posted. Is it just me that has been slacking? I feel like everyone Facebooks more...
Anyway, I've been trying for the last little bit to try to find a diet plans that works for me. I'm sure I'm not the only one, but it's actually been a little emotional for me because I'm tired of this post pregnancy body, but I can't seem to stick to any of the "diets" I try. (I say "diets" because I'm trying to find a diet that is actually more of a life change rather than a quick diet)
I'm not sure what my deal is exactly... Though, in a nutshell, I do know that I've been super tired lately and then in-turn lack motivation.
Well, today I started a new diet plan that I'm excited to jump into! One that I think I'll do much better at sticking with.
I am one to do a lot of research and get really organized before I start something (or buy something). And after recently starting a diet and then ending it before you could say... well just about anything, I asked for advice on Facebook. I had a really hard time with the fact that I quit so soon (I had such a hard time eating so much chicken and eggs... which is basically all you eat along with a ton of veggies... I was fine with those) On Facebook, I asked if other people had trouble with the food and what they did. That diet program (which was based from a book) has a separate recipe book that was suggested to me by a friend of a friend. As I was looking into the recipe book online, I randomly came across some info on Calorie Shifting (or calorie zig-zagging).
HOW I UNDERSTAND CALORIE SHIFTING ~
So the idea of calorie shifting is that you don't count calories in a way that every day you stick to 1400 calories (or whatever your limit is). When eating the same amount of calories each day, your body gets used to how many calories it needs to burn and adjusts to burning that many only. If you eat 1000 calories every day your body will get used to burning just 1000 calories and eventually sort of plateaus. I guess it takes your body a few days to recognize adjustments so if you keep changing up your calorie intake, you confuse your body with how many calories it needs to burn and it goes into fat burning mode... so they say. (This is similar to muscle confusion, if you're familiar with that)
HOW TO DO IT~
So, as I can tell, there is no set plan on how to do it. Basically you have a caloric goal (say 1400). So your weekly calorie average is that caloric goal, but your daily caloric intake is different. You can easily make up your own plan by taking what your daily calorie goal is, eating that once a week, and then eating, say 300 higher and 300 lower for 3 days a week each. Just work it out so your average is still the same as if you'd eaten the same number of calories every day. (Some people eat 500 lower and higher)
So eating...
1100 calories on Sunday
1700 calories on Monday
1100 calories on Tuesday
1400 calories on Wednesday
1700 calories on Thursday
1100 calories on Friday
1700 calories on Saturday
Equals 9800 calories for the week
But averages out to 1400 a day
I found out that about 1900 calories is how many calories my body needs to eat and burn in order to keep my current weight. But because I don't want to keep my current weight, I need to consume fewer calories total. Does that make sense?... I don't explain things very well sometimes.
I decided to make my caloric average 1400 calories. 1900 - 1400 = 500. So, I'd be 500 calories fewer a day with taking 1400 calories/day (on average). If I burn another 250 calories a day with exercise, I'll be burning 750 calories a day on average.
Side note: Did you know that 1 pound of fat is equal to 3500? (I always thought it was 2500!) So for every 3500 calories you burn you lose a pound of fat.
So, burning 750 calories a day x 7 days a week = 5250 calories burned in a week.
That is equal to 1 1/2lbs lost a week.
I knew, when picking out a weekly menu, I needed to start slow and easy for me. (Don't judge). I wanted to pick out foods that I already eat or that would be super easy to do. I know as I get more used to this diet plan and routine I'll introduce more recipes and less pre-made meals. I just don't want to overwhelm myself again and quit... I know I'm pathetic. We'll see how this works.
Below are examples of the charts and calendar I made up to help me stay organized. They are going on my refridgerator. (I also downloaded the free app Lose It, and I love it... look it up (Thanks Nicki!))
To help me stay motivated I asked Tyler if I could do a weekly reward system. So, if I stick to my calories and eat right for a week I earn $10, if I burn at least 250 calories a day with exercise I earn $5... so each week I can earn a total of $15 (that's what works for me). I'm going to be putting this money in a container of some sort and hopefully save it for when I need to buy new clothes when I reach my goal weight.. Although, if I desire, I can take out money whenever.
I made this calendar to help me keep track and earn my rewards. I picked a few exercises that I can do daily and I wrote down how many calories it burns in how many minutes... those are listed at the bottom. (I used http://www.healthstatus.com/calculate/cbc to figure them out... there are a ton more options) There is a colored bullet representing an exercise and as I do them, I'll mark them off on the calendar with a coordinating marker (like the example below) I'll put an "x" in the box next to the colors, if I burned at least 250 calories that day and I'll put an "x" in the box next to the calories, if I ate that many calories that day. Depending on whether or not I reach my goal each week, I will write $0, $5, or $15 in the "GOAL" box on the right.
These are
the menus for each of my 1100, 1400, and 1700 calorie days. I decided to
keep to the same basic menu... all my 1100's are the same and all my
1700's are the same; just to make it easier. I do have different
prepared meals picked out for each day and different yogurts and such,
though.
Today is the first day, and so far so good, haha. :)
Saturday, June 18, 2011
FYI
I just wanted to let everyone know that we're alive... we just don't have internet yet.... and wont for another month or two.
But we've been in our house for 2 weeks now (I totally typed "apartment" just then, instead of house) and really enjoy it in Eagle Mountain. We still have boxes to unpack and still live out of duffel bags, but our neighbors are awesome! Everyone has been so welcoming and Dani LOVES having all the kids around. We haven't explored much in the city yet because my allergies and asthma have been crazy bad, but they seem to be getting better now.
I'll update more when I can.
But we've been in our house for 2 weeks now (I totally typed "apartment" just then, instead of house) and really enjoy it in Eagle Mountain. We still have boxes to unpack and still live out of duffel bags, but our neighbors are awesome! Everyone has been so welcoming and Dani LOVES having all the kids around. We haven't explored much in the city yet because my allergies and asthma have been crazy bad, but they seem to be getting better now.
I'll update more when I can.
Tuesday, November 24, 2009
Noteworthy
So my friend Courtney is in an all girls A Capella group called Noteworthy (check them out, they're awesome!). They have been chosen by NBC to be on their new show "The Sing Off," premiering Dec. 14. From what I understood, 8 A Capella groups compete against each other and America decides the winner.
I thought I'd share so, if you decide, you can watch and support Noteworthy too.
Either way, I think it's going to be a fun show!
Here's an article with more details about it
Wednesday, October 7, 2009
Hair Bows/Flowers
Wednesday, September 2, 2009
I love it when...
....spit up falls straight down your shirt!
Yep. It doesn't just soak in where ever it lands, but it keeps running down. Ugh!
Some news (and pics) for you!:
Tyler got a new job! A better one. It's with his previous company, Xango, and we're really glad. They wanted him to come back and went looking for him!
better pay + better working environment + perks + more = happy us
When he told the company he works for now about the offer, they offered him another job that matches what Xango will pay, because they didn't want him to go!
Tyler decided on the Xango job, and I'm so proud of him!! I think those offers are such a compliment to him!
Danica is one month old today! Wow! I couldn't believe how well she slept last night too. She slept for 5 1/2 hours and I had to wake her up to feed, then she slept for 3 1/2 hours and I, again, had to wake her up to feed, then she slept for another couple hours. Crazy girl! But it meant I got to sleep pretty well too... not complaining!! I hope this is a reoccurring thing.
So, I decided to take a few pictures of Miss Danica for her one month old birthday. She so got her Model on (said in a valley girl voice) and went crazy with her poses!
(and she named them all...)
The Ballerina (graceful! delicate!...)
The Reach Out
The Frogger (this is how she usually sleeps)
The Heeeyyyy-Ya
The Don't Mess With The Best 'Cause The Best Don't Mess
The Timid
The No More Pictures, Please
Yep. It doesn't just soak in where ever it lands, but it keeps running down. Ugh!
Some news (and pics) for you!:
Tyler got a new job! A better one. It's with his previous company, Xango, and we're really glad. They wanted him to come back and went looking for him!
better pay + better working environment + perks + more = happy us
When he told the company he works for now about the offer, they offered him another job that matches what Xango will pay, because they didn't want him to go!
Tyler decided on the Xango job, and I'm so proud of him!! I think those offers are such a compliment to him!
Danica is one month old today! Wow! I couldn't believe how well she slept last night too. She slept for 5 1/2 hours and I had to wake her up to feed, then she slept for 3 1/2 hours and I, again, had to wake her up to feed, then she slept for another couple hours. Crazy girl! But it meant I got to sleep pretty well too... not complaining!! I hope this is a reoccurring thing.
So, I decided to take a few pictures of Miss Danica for her one month old birthday. She so got her Model on (said in a valley girl voice) and went crazy with her poses!
(and she named them all...)
The Chillaxing
The Ballerina (graceful! delicate!...)
The Reach Out
The Frogger (this is how she usually sleeps)
The Heeeyyyy-Ya
The Don't Mess With The Best 'Cause The Best Don't Mess
The Timid
The No More Pictures, Please
Tuesday, July 21, 2009
Ok so...
I know some of you were wondering about my previous post and I kind of left you hanging.
And I'm about to burst your bubbles because the last two things I was gonna share may not be the most exciting news. Well... they are to me... and maybe you, if you know my friend Sarah.
*The first bit of news that made me giddy, was that my best bud Sarah had her baby boy. I was so excited I wanted to share, but I didn't want to before she had the chance.
Nicholas Jacob was born July 16th. He was 8 lbs 9 oz and 21 inches long! I'm so happy for them!
*The other news I was gonna tell you was just that we decided on Danica's middle name. It will be spelled Shay. As you may have noticed from our blog header.
So, sorry if that wasn't the most exciting news to you, but that's what it was.
Well, since I've stopped working, I've had a little more free time. Here's what I've been up to the last week.
I've been busy...
I've put together a puzzle,
I caught up on my magazine,
and I took a walk through downtown
and saw a chalk artist.
Then I took the subway (for the first time!)
and went to an Art Gallery.
We've also gone to the movies a couple times.
Then I went to the library to check out some new books. I found out that I still had some really overdue ones
and well... you know...
And I'm about to burst your bubbles because the last two things I was gonna share may not be the most exciting news. Well... they are to me... and maybe you, if you know my friend Sarah.
*The first bit of news that made me giddy, was that my best bud Sarah had her baby boy. I was so excited I wanted to share, but I didn't want to before she had the chance.
Nicholas Jacob was born July 16th. He was 8 lbs 9 oz and 21 inches long! I'm so happy for them!
*The other news I was gonna tell you was just that we decided on Danica's middle name. It will be spelled Shay. As you may have noticed from our blog header.
So, sorry if that wasn't the most exciting news to you, but that's what it was.
Well, since I've stopped working, I've had a little more free time. Here's what I've been up to the last week.
I've been busy...
I've put together a puzzle,
I caught up on my magazine,
and I took a walk through downtown
and saw a chalk artist.
Then I took the subway (for the first time!)
and went to an Art Gallery.
We've also gone to the movies a couple times.
Then I went to the library to check out some new books. I found out that I still had some really overdue ones
and well... you know...
Thursday, July 16, 2009
Announcements, Announcements, Announcements!
This is the latest and greatest in our lives
*Tyler got a new job! He's put in his notice at Xango and will start working for a company called ModusLink. They work in Supply Chain, which is great because that's what Tyler wants to go into with his MBA. We'll make about what we did last year, which is awesome since I wont be working. Plus he'll get benefits and we wont have to pay for school...just a child!
*I'm selling my Harry Potter stuff : (
*I'm due in less than 3 weeks (ahhhh)
*I found out some great news that makes me giddy... but I'll have to talk about that later.
*And something else I was gonna update you on, but for the life of me can't remember!!
Well, I know that's kind of a lame post...especially the last two, but YAY for Tyler getting a job!
This is the latest and greatest in our lives
*Tyler got a new job! He's put in his notice at Xango and will start working for a company called ModusLink. They work in Supply Chain, which is great because that's what Tyler wants to go into with his MBA. We'll make about what we did last year, which is awesome since I wont be working. Plus he'll get benefits and we wont have to pay for school...just a child!
*I'm selling my Harry Potter stuff : (
*I'm due in less than 3 weeks (ahhhh)
*I found out some great news that makes me giddy... but I'll have to talk about that later.
*And something else I was gonna update you on, but for the life of me can't remember!!
Well, I know that's kind of a lame post...especially the last two, but YAY for Tyler getting a job!
Monday, December 29, 2008
Sunday, October 26, 2008
As you can see...
...our blog isn't private. We went private for like 5 minutes after I said we'd change over. Then I found like 6 new people on Blogspot and I just found it difficult to try to get everyone's emails each time I found someone new. So there you go.... I'll just monitor the comments better. Thanks everyone who gave us your email addresses, and sorry if you got an invite in your email. I just found it easier this way. ^_^
Monday, October 20, 2008
We got a Wii
Christmas came early for us!We decided we wanted a Wii for Christmas, so we started looking online for deals. Every place we looked was sold out, but we found a site where we could be put a waiting list. 3 weeks later it was our turn. We decided to jump on the opportunity and get the Wii because we figure the demand may increase as Christmas gets closer. And we got it in the mail last week!!
Our bundle came with 2 remotes, 2 nunchucks, a cradle to recharge our remotes, Wii Play, and Wii Sports. (Luckily, my brother's letting us borrow some games.)
We're having a blast!! I sure stink at most of the games and Tyler's a natural, but we're still having a blast!
Saturday, October 4, 2008
Here's your chance
Our blog is going private tomorrow, so if you want to be invited just let me know with your email before tomorrow (Sunday) night. If you already gave it to me, you're all good. ^_^
Thursday, September 25, 2008
Going Private
So some strange person made a comment on our last post (which I deleted) and it makes me want to make our blog private. We probably will in the next little bit, but if you want to be invited I need your email addresses. Anyone is welcomed to be invited, just let me know.
Tuesday, May 27, 2008
Wednesday, May 7, 2008
Cause we're movin on up...to the east side...
Well...only just like 100 yards down the street. We're way excited and so ready (mentally) to get out of this apt! We still have a lot to move and then there's always the fun cleaning to do, but we have until Saturday to get it all done. Hurray!!! I know some of you have already seen it, but I'll have to put some pictures up once we're all settled.
Sunday, February 24, 2008
Jumping on the bandwagon...
So we decided to follow the crowd and create our own blog. Tyler told me a while ago that I should make one for us, but I didn't really know where to begin. Our lives aren't too interesting right now as we're basically just working and Tyler's going to school everyday. Plus we don't have any kids to talk about yet.
We got married June 30, 2006 and we're living in Provo, Utah. Tyler works part-time at a great company called Xango and I'm in the process of looking for a new job. He's in the Accounting Program at BYU, so we'll be here for another couple years, give or take. That's our life pretty much. Hopefully I'll be good at updating!
We got married June 30, 2006 and we're living in Provo, Utah. Tyler works part-time at a great company called Xango and I'm in the process of looking for a new job. He's in the Accounting Program at BYU, so we'll be here for another couple years, give or take. That's our life pretty much. Hopefully I'll be good at updating!
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