|Health & Support||Recovery but stuck and cant convince myself||May 26 2012
I have never struggled with anorexia to that degree, but I know how it feels to restrictively diet. I pushed myself the hardest last semester at college, when I would run 7 miles a day (at about an 8mile per hour pace) meaning that i was burning about 800-900 calories. But then I would only eat about 1800 calories when my sedentary body requires 2100 if i was just sitting around all day (i am 5'8). Therefore I was ammassing a deficit of over a 1000 calories a day, and having extreme anxiety and the beginning signs of depression. I would be ready to go to bed at 5pm everyday, even though I woke up at 8am and got 8-9 hours of sleep every night. I didnt realize how restrictive I was being until I read a book which told me to start eating 2700 calories!! At first I was like you have got to be joking me. NEVER. But then over time, I increased my intake, like over several weeks. First I added only 150 cals a day for a week. Then the next week about 100 more. Etc.. It toke a while. Now I actually eat that much... and I realized that Ive never felt better. Also its been 2 months and I have not gained a single pound but instead lost the depression, fatigue and anxiety.
My point is this is what I realized: Food is fuel. I used to think I had to deserve food, like run first. Then I realized food is a requirement for good workouts. Although i eat that many calories its all healthy food. Healthy food makes you feell awesome and you don't have to feel guilty about eating it. While other people snack on chips and pretzels I snack on carrots with hummus, apples with raw almond butter... list goes on. I also fit in a square of dark chocolate every day and a half cup of ice cream every other day!
I would recommend Nancy Clark's sports nutrition book, it caters too not only intense athletes but also normal people too. You can do the EXACT math for how may calories you need based on the day. For example I know that if it is a day for me not doing anything active whatsoever i need 2100. If i walk alot one day, i need 2250ish. If I run 7 miles i need 2700, if i do 10 miles or more i need 3000 cals. You would like it. I think you should start by figuring out how many calories your body needs based on your activity and slowly work your way to that. In addition, keep doing your walks, and then slowly up the amount of minutes you do. But be sure that you are supporting the exercise you are doing!!! It is soooo important and I made that mistake!
Good luck!! And Trust me, I know its hard, I know the guilty feeling and the nervousness that result when it comes to eating, it never fully goes away, but it gets better!!!
|Motivation||Study stress!! Any tips on how to be good during exams?||Apr 04 2012
pack healthy foods in the right portion sizes. ive found a couple great snacks to be things like carrots and hummus, apples and peanut butter, whole wheat crackers and lowfat cheese, homemade trail mix made from healthy cereals such as oatmeal squares or kashi brand cereals plus some raisins and almonds. grapes or blueberries are another great study snack. also be sure to drink alot of water. its better to have healthy snacks than deprive yourself when your hungry.
|Fitness||What's your Non Scale Victory ( Brag away )||Mar 10 2012
|My brag is running my 1st full marathon in november. Brought down my mileage for a little bit but now I'm ready to start training for anther one..im back up 13 mile weekend long runs for now till I find the marathon I wanna do as start working back towards 26!|
|Weight Loss||In your 20's, last 10-15lbs? Who wants to discuss!||Jun 21 2011
might i add that i went from being 5'7 and 164 pounds to now approx 140 pounds!
|Weight Loss||In your 20's, last 10-15lbs? Who wants to discuss!||Jun 21 2011
hey, i'm 20 also but i have lost 22 lbs in the past 2 years! :O)...how? well.... i actually gained 15 lbs my junior yr of high school. so of course i wanted to lose it. so i started going to the gym every other day at first.. and eating healthy-( ill explain what i mean in a sec) and then i changed it to 5 days a week of running and one to two of those days i also do light stregth training.. nowadays i'm super busy working 7 days a week (mon-fri interning and sat/sun waitressing) so i run 4 days a week (tues,wed,thurs, sun) and strength train once a week. so the secret? RUNNING AND MAINTAING A HEALTHY DIET) what does this mean? healthy diet equals approx 5-8 servings of fruit and/or veggies(a mix of them is the best), plus 2-3 dairy servings a day (best choices include plain greek yogurt (add splenda for sweetening), non-fat milk, low fat cheese. and then also 3 servings of carbs (WHOLE GRAIN STAY AWAY FROM EMPY CARBS LIKE WHITE BREAD AND THINGS MADE WITH WHITE FLOUR) / 3 servings of lean protein (LIKE CKN, TURKEY, LEAN HAM, LEAN Pork, and Peanut butter-ONLY IF YOU DONT OVEREAT IT (2 tbsp is the serving size). and then the more you run the more you get to eat!!! (healthy of course). plus LOTS OF WATER.. like (12) 8 oz glasses throughout the day.. will help you to feel more full!
sample day in the life of the way i eat: literally!
1 cup kashi cereal
1/2 cup nonfat milk
cup red grapes
lunch: cup spinach, 1 tomato, some carrots (to make a salad) and 1 tbsp olive oil and balsamic vinegar as dressing (trash all other dressings unless you plan on having 1 tbsp or less!-these are by far the healthiest options)
-sandwich examples: use bread that has whole grain has one of the first ingridients in the list... stay clear of enriched wheat flour (fake wheat bread) and white flour..
my favorite bread: Arnold's healthful 10 grain bread (and only 80 cals a slice!)
soo for the sandwich... bread + lean turkey or lean ham or 2 tbsp peanut butter, + more veggies and no dressing.. unless its hummus- which is delicious and healthy. if you wanna add cheese you can.. but try not too.. one option is feta.. its strong tasting so you only need very little.. if your not into that... then a slice of reduced fat cheese.
-10 baby carrots
-yogurt or low fat cheesestick
- cup broccoli
carb+protein+ more veggies
whole grain pasta (1/2 cup ) + 4oz chkn breast + cup of veggies.. take your pick.
and guess what... this may sound like it sucks to eat this way.. but i actually eat desser everyday too.. its all about portion control
if you eat a brownie.. it needs to be about and inch and half long on both sides and thick.
or icecream- my absolute favorite is EDY's 1/2 fat ice creams- 1/2 cup is only 120 cals! for example chocchipcookiedough! and then throw on some walnuts and light whipped and youve got yourself a healthy sundae.
running- look at the training schedule for a 5k.. follow it, do it. then do a 10k, then half marthons. (note: this takes a while to work up to..)
BEST ADVICE: if you want to loose weight you have to COMMIT WHOLEHEARTEDLY TO EATING healthy.. 24 hours 7 days a week... BUT: that is NOT to say that you cant splurge on a nice meal out at a restaurant once a week! and like i said you can eat dessert.. just small pieces! and when it comes to running.. that is something that if you really want to do it.. yOU MAKE TIME. people always sayy oh im too busy.. thats not an excuse though.. i currently work 7 days a week 8 hrs a day.. and i go after work 4 times a week.. you can make it happen if you want.
|Motivation||Bored at work...Feel like I need to do something....Like EAT||Jun 21 2011
I drink tons of water.. (i have a 32 oz water bottle.. which i fill up probably around 3 times in the day).. if you get sick of drinking plain water add crystal light for flavor. bring fruits and veggies as snacks.. i usually have 5 servings of veggies or fruits on top of the usual yogurt or cheesestick plus sandwich at lunchtime. among my favorites... carrots, green beans, raw spinach, grapes, apples, tomatoes, red bell peppers- these are all extremely good for you snacks so you dont have to worry about eating unhealthy! and on top of the water which will fill u up more.. this will keep you going!.. plus of course a plain cup of coffee around 3pm with a little splenda and skim milk.