Basal Metabolic Rate

Say whaaaaa? 

Your Basal Metabolic Rate, or BMR, is the amount of calories your body burns at complete rest in order to maintain regular bodily function.  So why is this number important?  Good question, but it's a little more than a one sentence answer.  Stick with me through this one - it's a little longer than usual but I promise it will be worth it!

Most people who are trying to eat right and be healthy are more concerned about eating less.  But what if I told you most "diets" fail because people aren't eating enough?  We vigorously exercise and try to eat right, only to stay the same weight or even, dare I say it, GAIN weight.  So how can you eat more and still lose?  By calculating and increasing your BMR.  

Calculating your BMR
The calculations below are probably the most accurate you can get without seeing a professional.

Women:  655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:  66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Multiply your BMR by:
1.2 if sedentary (little or no exercise)
1.375 if you exercise 1-3 days per week
1.55 if you exercise 3-5 days per week
1.725 if you exercise 6-7 days per week

Example:
I am 155 lbs, 5'4" (64 inches), and 30 years old.  My calculation would look like this:
          655 + (4.35 x 155) + (4.7 x 64) - (4.7 x 30)

Okay, I'll admit, I had to Google the order of math equations.  Here's a quick math lesson so you can solve your equation.  Remember "Please Excuse My Dear Aunt Sally" from algebra class?  
PEMDAS = Parenthesis, Exponents, Multiplication, Division, Addition, Subtraction.

Perenthesis First (which include the next step of multiplication)
655 + (4.35 x 155) + (4.7 x 64) - (4.7 x 30)
=655 + 674.25 + 300.8 - 141

Completing the addition next gives us the following:
=1,630.05 - 141

And finally, subtracting the above numbers gives us:
=1,489 calories per day JUST RESTING!

Now let's add in the exercise.  I exercise roughly 3-5 days a week, so I need to multiply my BMR by 1.55, which equals 2,308 calories.  

So Now What?
By calculating your BMR, you have already conquered a good part of the battle!  But the question still remains - why is it so important?  Not eating enough calories can be just as dangerous (and less productive) as eating too many calories.

Many people complain they aren't losing weight or they are seeing a gain, yet they are exercising like crazy and eating the right foods.  Both of these things are an important part of a healthy lifestyle, but when you don't eat ENOUGH calories, your body starts to hold on to every last calorie you feed it because it is unsure as to when it will be fed again.  This only leads to your body storing fat instead of getting rid of it.  Pretty counterproductive, right?  So go ahead - calculate your BMR, and once you're done, look over what you ate today to see if you had enough calories!

Increasing your BMR
Increase your strengthening exercises.  These consist of exercises such as squats, weights, sit ups, push ups, etc.  While cardio is great for the heart, it's not going to help you keep the weight off long term.

Increase your meals per day.  Eating 5-6 evenly portioned meals per day will help boost your metabolism and keep your glucose levels even.  Recall the feeling you get after eating a big meal - tired and uncomfortable come to mind!  You are tired because your blood supply is centering itself around your digestive track to help your system process all the food.  Once your body has digested the food, you wait to eat for 3-4 more hours and your body has to work hard again to process a ton of food.  Eating 5-6 small meals per day keeps your system moving - there's not a big lull between meals, which keeps your metabolism up!

Next blog:  What foods & beverages are killing your weight loss and/or health.

I'm Back!

I haven't been much of a blogger in a while, but the desire has strongly returned and I realized it needs to be done - not only for myself, but for others as well.  Since my weight loss surgery (WLS) almost a year ago, I, like many others, have indulged myself in blogs about food - Bariatric Foodie, The World According to Egg Face.  They are awesome blogs with great recipes and tips about what we should and should not eat - whether you are a WLS patient or not!

What I'm having a hard time finding are blogs by WLS patients about exercise.  Sure there are plenty of exercise blogs, but there's something about reading experiences from those who have had WLS, especially when it comes to finding the right foods to eat prior, during, and after exercise without Dumping Syndrome or having issues with our sensitive tummies.

I remember my very first set of appointments prior to WLS.  One of my them was with a physical therapist.  We discussed my current exercise and they provided me with simple, post-op exercises to work on.  Up to today, that was the ONLY appointment I have had throughout this entire journey that emphasized any exercise - and that was over a year ago!  Do they ask me at my regular checkups if I'm exercising?  Sure.  But do they put any emphasis on it?  Not at all.  It's great I still see a dietitian, but food is only PART of this journey.  Those 20% that you hear about failing from WLS - they don't just fail because they go back to bad habits.  Part of the reason they fail is the lack of tools and education provided by these Bariatric Clinics - both with food and exercise.

So this is my promise to you:  I'm not only going to pass on what I've learned about calories, carbs, and protein, I'm also going going to share what I've learned about exercising post WLS.  Most importantly, I'm going to share HOW to eat post WLS WITH exercise - because getting all your nutrition/calories in with such a small tummy can be hard when you're burning calories!

My goal is to have at least 3 blogs a week - so keep an eye out and follow me!

Did She Say 16 Weeks???

I sure did!  It's been 16 weeks since I embarked on a journey that would change my life forever.  As with any journey, there were rocky times that had me doubt my decision, but looking back on these past 4 months, I wouldn't change ANY of it and I have absolutely NO regrets.

I write this between tears, but they are certainly the good ones!  I am so blessed to have such an amazing support system and, in light of Thanksgiving on Thursday, I must take a moment to thank everyone (deal with it!).

I couldn't have gotten this far without my wonderful husband.  He has been my rock and my closest supporter, and there are not enough "thank yous" in the world for what he has done.  

I can't thank my family enough for their kind words of encouragement for both Chris and myself as we continue on this journey together.  THANK YOU Mom, Dad, Rob, Joe, Michele, and Jen.  I love you all so much and am so lucky to call you my family.  

To my other family - Deb, Steve, Suzanne, and Andrew - I consider myself extremely lucky to have such great in-laws.  You have been so wonderful in supporting Christopher and I as we both continue our healthy lifestyle.

I also have to thank some of my closest friends who have also experienced this journey - Kelly Wagner and Nicole Launderville.  You both have helped me so much - more than I think you realize.  I couldn't have made such an important decision without you - I love you both!

Melissa & Derek, Chad & Devyn, Jessica & Bill, Michelle & Brian - I don't even know where to begin.  You have all touched my heart in such different ways and you are all such amazing people.  Chris and I are so lucky to have you in our life and we love you very much.  

I'm terrible at remembering everyone and I'm sure I forgot someone, so please accept my apologies if I did - it's nothing personal.  Mommy brain is horrible (yes it's real).  

Well I suppose now would be the time to show you my 4 month pictures.  I did them a little different this time around.  The jeans in my picture were a size 24 - when I was 284 lbs.  I am now in a size 14 and am 184 lbs.  That's right - I'm down 100 pounds from my heaviest weight.  It's shocking and very exciting, but most importantly - I'M HEALTHY - and for that, I am endlessly thankful.  

Happy Thanksgiving to you and your loved ones.  This one will be a bit different for our family this year, but nonetheless, it will be wonderful.  Be thankful for those in your life and hug them tight.  You just don't know when they may leave.

 

Call Me a Monkey

Because I LOVE bananas.  With peanut butter.  Hey, it helps the potassium AND I get in my protein :-)  My potassium was up again Monday from 3.3 to 3.7!  I have to stay above 3.5, so I'm eating all the potassium rich foods I can and getting in my supplement every night.

My newest accomplishment this week:  I'm officially in a size 16!  That's down from a size 24.  Oofda, can't believe I was a 24.  *smacks head*  Glad that's in the past :-)

So I had a "skinny" moment the other night.  Chris and I went to a movie and I couldn't believe the amount of space in my seat!  I thought to myself, "Did they make these seats bigger?"  Of course they didn't, I'm just much smaller!  I reveled in the thought a few seconds with a grin across my face.  The simple things.  Now I have the itch to get on an airplane!

Now that I'm 3 months out, I'm sort of at a stage where all foods are pretty tolerable.  That being said, I must ensure I continue to make good food choices.  It's pretty amazing to me how many foods are out there that are good for you.  It's a matter of being a little creative and planning ahead.  Neither are always easy, but they are necessary.  Because my meals are only about a half a cup, it is somewhat easy to make a meal at home and have plenty of leftovers for lunch.  I just have to make sure I give myself some variety or I get bored.  So making a couple or a few meals on Sunday night provide great lunches for the week and Chris and Max love the variety as well!

Speaking of the hubby, he is doing great too!  He's down 40 lbs and counting, and is down another pant size.  Thank God, because the other pants were getting FAR too baggy, even with a belt.

Bedtime.  I'm fighting off a nasty cold that has a killer sore throat.  I leave you with this thought:

"A healthy attitude is contagious, but don't wait to catch it from others.  Be a carrier."  Tom Stoppard

12 Weeks

And what a LONG 12 weeks it's been!  Especially after kidney stones last weekend.  I have never felt pain like that in my life and hope to God I never have to again.  BUT, I look over what I've been through in the past 3 months and wouldn't think twice about doing it ALL over again to be where I'm at now.

3 Month Stats:
78.7 lbs lost
14 inches lost in my waist
11 inches lost in my hips
33.5 BMI  (started at 46.7!)

I am just flabbergasted by how healthy I have become and knowing I have gotten myself this far with the help of my new tool.  I LOVE my new tool!

Do I still enjoy eating?  Absolutely!  Who doesn't?   But food has become something I eat simply to survive and refuel, not something that my life revolves around. It's just a matter of appreciating the food that is healthy for you and realizing the food that isn't healthy for you isn't worth it.  It feels amazing to not be consumed by such a horrible addiction!

I have posted pictures below showing the change, but before I go, I must quote Benjamin Franklin on one of my favorite sayings, "One should eat to live, not live to eat."

Nectar Protein Powder

What a week it's been!  Max had a horrible flu virus that caused major exhaustion for Mommy and Daddy, but he seems to be on the mend!

The good news for me: I FINALLY found a protein powder I like!!!  I went into The Vitamin Shoppe and told the guy I have been trying to find a protein powder I like for 10 weeks.  I've tried so many different kinds and I am sick of looking!  Two of the employees directed me to Nectar - a brand that has SO MANY FLAVORS!!! The guy told me 1 in 10 people come back saying they don't like it - I liked the odds!  Just to be safe, I purchased a sample.  I went home, blended it up, took a sip, and OMG.  I was in Heaven.  The flavor:  Chocolate Truffle.  YUM.  It has 23 grams of protein for one scoop and I add it to 8 oz of milk, so I get a total of 31 grams of protein for one shake!  The next flavor to try is Double Stuffed Cookie (OREO!!!).  Can hardly wait!

So needless to say, I'm finally getting my 65-70 grams of protein in every day now!  Two shakes already give me 62 grams, but I usually can only drink about 3/4 of my shake and I'm full, so I am generally getting about 50 grams of protein from two shakes.  That allows me to get 15-20 grams of protein from food, which is perfect!  Some days I get even more than 70, so I can't complain!  Food is going GREAT and I'm still focused on protein.  Eggs and chicken are my faves right now.

As for exercise, I need to do more.  I've been doing some, but I need to get a schedule down.  I want to start the Couch to 5K program but need to get more strength in my muscles first.

Can't believe my 3 month checkup is less than 2 weeks away - Oct. 22nd.  They do all my measurements again, so I will find out how many inches I've dropped!  So excited.  Unofficially I have lost a total of 80 lbs, so seeing what I've dropped in inches will be interesting!

Until next time..."You will never change your life until you change something you do daily." -Mike Murdock

8 Weeks

Okay, so technically tomorrow I am 9 weeks post op but I figured I should put up my 8 week post op comparison photos.  It was really shocking for me to see these side by side because pictures are the only way I see the changes.

Food is going well!  Added in some cucumbers, which I love dipped in ranch dressing.  Also love peanut butter on toast or crackers.  Total loss at 8 weeks:  78 lbs! 

Short post today, but more updates soon!