A Body In Numbers, Oats & Muscle Mass

by Sal

In 1999, when I moved back to Germany, I lost 10 kgs in 3 months by eating oatmeal at least once a day. Back then, I was exercising regularly, too, and hat lots of muscle mass to burn fat.

A short while ago, I participated in a health and fitness congress in Kassel (a city right in the middle of Germany). I had the opportunity to check out the newest BodyAnalizer scales. The results were as follows:

My Body In Numbers

Age: 31

Height: 163 cm

Weight: 62 kgs

Recommended weight: 58 kgs

Body fat: 17.5 kgs / 28.3 %

Muscles: 40.8 kgs

BMI: 23.3

Recommendations:

- build muscle mass

- reduce calory intake by 220 kcal 

(recommended daily calory intake to maintain weight: 1,681 kcal)

(results were created individually for my body only; please don't draw conclusions from my results, yours will differ)

Okay, that tells us that I don't have to lose as much weight as I wanted thought. Only 4 kgs. Sounds easy, right? I've been trying to lose these 4 kgs for weeks now. 

Oats!

I'm back to eating oatmeal gruel at leat once a day. I usually add a little cinnamon for better taste. This weekend, I've had oatmeal for both breakfast and supper. I'm aware about this being pretty one-sided, so I've added lots of berries to each meal. Unfortunately, I'm allergic to apples, peaches, bananas and the like, so it's strawberries, raspberries, blueberries etc. for me. 

Do you suffer from any food allergies?

Muscle Mass

So. Well. I have to build muscles. I already knew that before stepping on that scale but I haven't done anything to gain more muscle mass yet. I've done a few push-ups, sit-ups, and squats here and there, but these do hardly count. Another point to be added to my fitness goals for 2013.

Which are yours?

Link To Check Out

• Bat Fit Facebook Group

I'm A Sinner

by Sal 

Here's my confession:

Yesterday, I had to pieces of delicious, awesome, yummy cake with whipped cream on top. I wish I could have another piece wouldn't have eaten it.

Afterwards, I knew I would never be able to limit my calories intake to 1,400. I consumed about 2,000 calories yesterday. The dog and I took an extra long walk to compensate a little for my sin.

Fortunately, the only person I need to forgive me for this "sin" is myself. And I do forgive my weaker, hungrier self - because the cake really was awesome. 

Still, I feel a little bad about me giving in to temptation. I tried to eat healthy today. I had (in no particular order):

• two slices of whole-wheat bread, 
• two slices of edamer cheese, 
• four oat cookies,
• strawberries,
• low-fat yoghurt,
• oatmeal,
• a tiny, tiny piece of dark chocolate (70 calories),
• one chai latte (67 calories),
• water

This adds up to about 1,400-1,500 calories. I think that's okay, don't you? I also briskly walked for an additional half hour. 

Are you "sinning" sometimes? Do you allow yourself to give in to some cravings? What do you do to resist?

700 g

OMG, I lost some weight! Eating soup for lunch and dinner seems to have worked magic: 700 grams (1.54 pounds) less. I'm so happy.

Unfortunately, I have already been tempted to eat a chocolate bar this morning. I have resisted so far. It is stored away safely in my desk drawer.

I am drinking a cup of hot pineapple-coconut tea instead. I have added two cubes of sugar although I know I should not.

Hope you all have a great day!

"Before" Photographs

by Sal 

WARNING! 

This post is not for the faint of heart! Contains "before" pictures. 

You have been warned!!!

A month ago, I decided to take a photograph of my lazy, gaining-weight-by-the-minute, self.
It was on October 17, 2012, to be exact.

I'm so very ashamed of how I look in the following photos. I really don't know if I should post them or not. 

I know some of you struggle a lot more with their weight than I do. Still, I feel bad about how I look and feel. Although I've been monitoring my weight, my calory intake, and the minutes I walk daily, trying to eat less and healthier, I haven't lost a pound. 
In fact, I've gained 5 pounds since these pictures were taken. 

Here they are: 

Yuck! Is that really me? Awful! 

Starting Point & Goals

by Sal of "A Quest For Health & Fitness"

A Quest For Health & Fitness is about losing weight, getting fit(ter), and making better, healthier choices. It’s about being happy, about self-respect, and about taking care of oneself.

 ~     ~     ~

My name is Sal, 31 years old and living in Germany. I’m a tax auditor by trade, I also work a couple of hours in my local health & fitness club – I’m the girl doing all the “computer stuff”. I’m not yet overweight but getting close, which is the reason for me wanting to bring about serious change in my life.

In the past 3 years, I’ve gained lots of weight. I ate (and still eat) lots of crap, ceased to exercise regularly, and was put on medication. But I gained weight mostly because of unhealthy eating habits and lack of exercise. The meds only cause a little extra food-craving.

Once upon a time, I used to be thin and athletic, my body was flexible and I had great endurance and strength.

In late 2009, I changed jobs and moved to a different city. Suddenly, I didn’t have friends and family around. I turned to chocolate and chips for comfort. I tried to find a fitness club in my new “home” but didn’t want to go on my own – and didn’t go at all. In 2011 I had already gained quite a few kilograms.

In the summer of 2011, I asked to be transferred to a different department and to yet another different city. I moved in with my boyfriend, D., and all seemed to be going well. Until my new job slowly started burning me out. On top of this, a friend of mine committed suicide in September 2011, which I couldn’t handle at all: depression, panic attacks, medication, over-eating, self-destructive behavior… you name it.

Nowadays, taking the stairs to the third floor leaves me breathless and feeling awful. My favorite jeans don’t fit any more and I’ve gone two sizes up. I can’t run for longer than a minute or two. I used to do 30 push-ups daily – now I can hardly do three before collapsing.

I absolutely hate being that way! And that’s why I want to change. I want to eat differently, I want to find the courage to go to a fitness club and actually work out again(and not only help the manager doing the computer stuff). I want to be a runner. I want to be able to do 20+ push-ups. I want! I want! I want!

I want to make better choices. Because, in a nutshell, it’s all about choices.

~     ~     ~

Starting point:

• not yet overweight, but close
• no endurance
• low strength
• bad, bad eating habits (high carb)
• back hurts
• climbing stairs is exhausting
• food allergies are excuse for not eating healthy

Goals:

• lose 7-8 kgs
• be able to run for 30 mintes
• be able to do 20+ push-ups
• eat healthy (low carb)
• reduce sugar intake
• drink more water
• build muscles & gain strength

What are your goals and what’s your starting point?