Water. About 6 weeks ago I started having a really hard time getting through my work outs and I was having headaches off and on for about a month. The temperatures here in Utah had gone up and it was super toasty. I felt completely spent after about 15 minutes and like I could throw up (not that I ever did) and sometimes dizzy by the end of the sessions. I could hardly run when I’d worked my way up to being able to easily run about 4 miles no problem (at a slow speed but consistently none-the-less). I got tested for glucose issues, iron deficiencies, I knew I wasn’t prego, and nothing showed up on a thyroid test.
Finally one of my trainers asked about my water in take and we realized I was way way way low on what I really needed. After I started making myself drink regularly which honestly sometimes meant I looked at the clock said oh crap and chugged my entire water bottle I felt loads better. Apparently a common rule of thumb for non-active people is half their body weight in ounces of water where active people should be closer to their body weight. I haven’t gotten all the way to where I should be but I’ve been trying to make sure I drink 4 of my 16 oz bottles full of water before I go work out and then I drink a couple during my workout and at night and that has made an incredible difference.
Plus I noticed that once I was drinking more water it was way easier to keep within my calorie goals before that my daily average was pushing 1700 calories and I didn’t try to do anything but drink more water. I’m assuming it’s a combo of being full on water and no longer mistaking thirst for hunger.
I’m 5’5 but have a small frame
Calories ave. 1391 cal (1600 cal)
Carb ave. 131g (200g)
Protein ave. 61g (70g)
Fat ave. 70g (58) Ugg way over on fat again
(goals are in the parenthesis)
W Bike 60 minutes (run drills were canceled)
H Swim Drills
F Did only half of my weights and then biked for 20 mins
S Swimming 45 minutes
S Day Off
M Strength and Conditioning class at WMI
T Biked 60 minutes (smashed my toe by dropping a jar on it so I didn’t want to run and aggravate it)
(the chart is my food log, yup every little thing I put in my mouth. If you click on it it’ll get bigger, you can click on it twice to make it legible)
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Where do you make your food chart? Congratulations on the loss, you’re doing great!
I use this little machine http://raegunwear.blogspot.com/2010/04/raegun-finds-new-pouch-for-my-new.html, it’s a bit pricey but I am in love with it. I just log my food and water but you can log your excercise too and then you plug it into the computer with a cable and program that comes with it and you can make the report or a few different charts. I love it since for me to lose weight I have to be super conscious of what I punt into my body so it’s small enough to carry with me and I don’t have to write it and then enter it into a program to figure stuff out. I highly recommend it. Thanks for the encouragement.