Today is my 2-year runniversary! Meaning, 2 years ago today, I ran my first race - the Big Sur Half-Marathon! Today also makes one month since the Portland Marathon. A month that was full of post-season baseball. Check that -- World Series baseball (I will never get tired of saying that.) And a month full of crappy eating. Yes, three straight weeks of grabbing the nearest, quickest takeout so we wouldn’t miss a single pitch. Oh, and let’s not forget the snacks. I probably hold the world record of downing the most Spinach Dip in a 30-minute period. All this unhealthy eating has taken its toll, so at my latest session with my nutritionist; we came up with a plan to help me get back on track.
1. Get a Resting Metabolic Rate (RMR) Test The last time I had an RMR test was 8 months ago, so Danielle (my nutritionist) suggested I get it done again. I was intrigued to see what changes, if any, there would be.
It’s a little hard to read, so this is what it says:
• Resting Metabolic Rate (the number of calories my body burns every day at rest): 1829. This is an increase of 475 calories. • Lifestyle & Activity (the number of calories burned while performing daily activities; i.e., working, playing, eating, etc): 546. This is an increase of 141 calories. • Exercise (calories burned based on 30 min of moderate exercise): 190. This is an increase of 49 calories.
So what does this all mean?
To maintain my current weight, I should eat between 1829-2375 calories. To lose weight, I should eat between 1465-1829 calories. And I’ve increased my metabolism by 34%! That’s good right? Dave, my trainer, says it also means I’ve gained some muscle mass! Yay! So these extra lbs are not entirely all fat. LOL.
I do admit to somewhat questioning these results, but all the “professionals” I’ve spoken to swear that it’s a pretty accurate test. (By the way – the test itself is simply breathing into a machine for 10 minutes. You’re not allowed to eat or exercise beforehand, so I had it done at 8 am.)
The Rest of the Plan
2. Eat small, frequent meals every 3 hours, evenly distributing calories over each meal.
3. Plan, plan, plan each meal
4. And plan a calorie breakdown of 40% carbs, 30 % protein and 30% fat
Knowing that it would be tough for me to get back into gear, I enlisted the help of my good friend Megan.
We worked together years ago and used to have our own mini-Biggest Loser challenges. So although she now lives in San Diego, I texted her to see if she wanted to start another challenge, and thankfully, she said yes! We’ve set-up a Google Docs spreadsheet to track our diet and exercise and be accountable to each other.
A lot of people are opposed to doing the calorie-counting thing, but it works for me. So I’ll be using Daily Burn again, to track my diet. I mostly like to see this graph:
No, I’m not exact, but if I can actually see the number of calories that I’m eating, it helps me to make smarter choices, like saying no to the bag of chips, and yes to a bowl of blueberries instead. Its like banking - I'll save now so I can spend (eat) later.
Because I’m always thinking of my next meal…