Beginning
I did not just wake up one day and decide, "Today's the day--I'm going to change every bad habit I have all at once." It's all in stages. For me, the first step I took was to start trying to get more active. I waited until 6 weeks after I had my little boy Logan and started implementing an exercise routine. I couldn't afford a gym membership and it was the middle of winter in Utah, so going outside for a walk didn't seem very feasible. It wasn't a lot--just about 3 days a week of some good cardio videos that I had and that I enjoyed doing. For me, it was a start and the better I started feeling the more comfortable I was at making other changes to my lifestyle. One day at a time became my mantra...
Free Day
Again, this change began in very small steps! Once I had been working out consistently for a couple of weeks I decided to try and go back to the "Body for Life" style of eating that I have attempted before (and been successful for a little while). So, I began eating 4-5 small meals a day with a protein and a carb. It wasn't very long before I realized "I CANNOT LIVE LIKE THIS!" Sometimes I'm not even hungry when I HAVE to eat and I don't always WANT a protein!
I have absolutely nothing against this program--believe me, it works if you can stick with it!
However, the one part of this program that I did like was the "Free Day." Well, what's not to like, really????? You take one day a week and get to eat whatever and however much you want! Sounds pretty awesome to me!!!!
So, I started trying to just eat healthier during the week and usually made Sunday my Free Day.
Let me explain why I think this Free Day is SO effective:
1. You are not deprived of everything you love all the time! You will get to ENJOY food for one day a week!
2. Your metabolism actually benefits from "shaking things up" so your body doesn't get used to the same thing for too long.
3. This was a great motivation every Monday for me to eat better because I felt SO disgusting after my free day.
4. You still can ENJOY life! Go out to eat once a week, have some birthday cake at that party, you know--live a normal life!
Even now that I don't have too much trouble eating well during the week, I still force myself to eat CRAP on my Free Day because I know what it does for me mentally! I know that if I were to say to myself, "You can never eat that," well that's the first thing I would want to do and then I would binge and feel terrible all the time--instead of just on 1 day a week!
Try it, I think it's a brilliant thing!!!!!
It's all about the Math!!!
Well, my sister posted info about this blog on Facebook so apparently more than 1 person has looked at it! Well, thanks Jodi for the encouragement but now I must hurry and blog something else to try and keep you interested:)
So, I mentioned that I tried eating a protein and a carb 4-5 times a day and that I wasn't really happy doing that. I really started thinking about how I wanted to LIVE--not diet!!!! This is not a diet, it is a new way of life and a new way of looking at food!
Even though I love food, I now have learned the ability to look at food more as an energy source--not something to kick a craving or an emotional moment. Except on my Free Day, of course, all bets are off on that day (ask my husband, he'll tell you about my Free Day stomach I have by the end of the day--not pretty!)
I began to look at everything I ate, what's in it? Is it something that only has empty calories and won't fill me up? Is it full of fat? What are the calories? How many calories does my body need in a day?
All of these questions began to re-direct my mentality. I found an AMAZING website called livestrong.com where you can find out how many calories you need to lose 1 lb. per week or even 4 lbs. per week (which is NOT healthy and I wouldn't recommend!). Since I had a LOT of weight to lose, I began with trying to lose 3 lbs per week--but remember--I still had my Free Day where the calories would SKY ROCKET--so I didn't necessarily lose that much per week, but it was usually at least 2 lbs or so a week. I began to find foods that I enjoyed eating and were low in calorie--and I just plugged them into this website. When I exercise, I can put that in there too and it will tell me how many MORE calories I can eat if I want. I would usually try not to eat that amount and have the extra burn, but I'm HUMAN--there are going to be BAD days!!!!
So, I plan on updating this blog often but let me just walk you through what I ate today:
Bkfst
Frosted Mini Wheats (exactly 24 biscuits and 1/2 c. skim milk) 240 calories
Lunch
BBQ chicken breast--170 calories
Quaker low fat chocolate chunk granola bar--90 calories
1/2 c. yogurt--55 calories
Snack
Skinny Cow ice cream sandwich--140 calories
Dinner
Lean pocket--290 calories
salad with light dressing--60 calories
Now, there's a few things I need to mention! I did not eat a lot today! My sister and I are planning on running in a 1/2 hr and I didn't want to be too full b/c we're working on 6 miles tonight. Also, my calorie count at this point is MUCH lower than it was when I first began this. A year ago, I could eat 500 more calories in a day and still be losing 3 lbs per week. Hopefully this makes sense. You gradually train your body that it doesn't NEED as much food! Because, it certainly DOES NOT!!! We eat SO much more food than we actually need to function WELL! That is our culture and it has led us to where a vast majority are overweight or obese!
What I have done is essentially what a gastric bypass would do--but in a healthy normal way. I've helped my stomach be smaller in a gradual way be eating less food gradually. I feel GREAT! I have things that I enjoy eating!!! And, remember, the FREE DAY!!! (Mine's tomorrow, and I will probably tell you how much crap I ate)
This is seriously a simple (not simple to execute, but simple in written form) math problem. Calories IN vs. Calories OUT. Move more, eat less. This is not the quick fix that many people are looking for. I'm not giving you an easy solution. This is one that takes effort and diligence, but one that I promise will bring GREAT rewards and you will have ONLY yourself to thank because it's all you and only you that can make this work. You have only yourself to BLAME or to THANK for choosing another life!
I will post more at another time but hopefully this is helpful in some way. Feel free to post comments or questions about anything and I will get back to you as soon as I can!
I just want to help!
Beverage of Choice
WATER, WATER, WATER!!!!!! This should be your beverage of choice!!! If it's not, you could do crystal light or something to flavor it that's low in calories--but seriously, drink it and drink a lot of it!!! At LEAST 8 cups a day but I usually drink 10-12.
I personally like ICE water--not as much of a fan of just cold water, somehow the ice makes it taste WAY better!
Yes, you can drink other sugar free beverages but all your body needs is WATER! Once you adapt that change for a month or so, you will not miss those other drinks at all. Yes, everything is hard at first--but we're trying to make a better lifestyle, this is not temporary!
Did you know that sometimes when you feel hungry, your body is actually just thirsty????
I always try to drink water when I'm feeling hungry to make sure that I really am hungry.
Just a thought!
Food You Like
Okay, so now that you know what kinds of food you're looking for--let me tell you about some of my favorite things to eat (because I know that's what you want to know, right?).
Almost every day I drink a protein shake for breakfast. It's quick, easy, low in calorie, AND it doesn't make me too full because I do a morning workout shortly after that time. But, on the days I don't workout as hard or on the weekends, I'll eat oatmeal or cereal. Frosted mini-wheats or multi grain Cheerios would be my first choices. But, LOTS of cereals are good and low calorie. Just remember to MEASURE what you're eating and the milk you put into it--so you know EXACTLY how many calories you're eating---SO IMPORTANT to measure it out. Don't worry, you'll get used to it.
Lunch: I get a loaf of the Sara Lee 45 calorie bread for myself. My kids and my husband do NOT eat it! I can make a tasty PB & J sandwich. I just MEASURE exactly 1 T. of peanut butter (95 calories) and 1 T. of jelly (I usually use sugar free jelly--but you can use regular for 40 calories more). If you use regular jelly this sandwich has 235 calories and if you use sugar free jelly it's 195!
I also like Turkey sandwiches with a nice lean turkey and a tiny bit of Miracle Whip and maybe even some avocado on top--lettuce, tomato, WHATEVER you like.
Those are my favorite sandwiches and then I'll have some pretzels with it or an apple, or yogurt--just something that sounds good. And then I'll usually have a Quaker granola bar to satisfy my sweet tooth.
There are other things I may eat like lean pockets or a lean cuisine meal--but I eat sandwiches more often.
Dinner is the hardest if you're cooking for a family as well. Sometimes, I'll make something that is very healthy and enjoy it with my family--but I can't afford to cook like that often. So, usually I will eat something else for just me. This is where I will cook up some grilled chicken or some pre-packaged meal that is easy for me. If I REALLY don't feel like cooking, a nice bowl of Multi-Grain Cheerios will usually hit the spot for me. This is definitely the hardest meal for me because I don't enjoy cooking! There are a LOT of great recipes out there though for those of you who do enjoy it! I do try to add some veggies in with whatever I make--unless it's cold cereal (veggies don't really go with that).
I'm all about what sounds good to eat. I don't force myself to eat 5 servings of fruits and vegetables unless thats what I want to eat that day. The main thing that I focus on is calories and fat in everything I eat.
I almost always get hungry in the afternoons and will eat a snack then. Sometimes I'll make a fruit smoothie with 1 c. of skim milk, 1/2 c. yogurt, and some frozen fruit--really tasty! Sometimes, a skinny cow ice cream sandwich or a Kashi oatmeal cookie--again, things I LIKE!!!
You have to find the foods that you like and are low in calories and fat too. I don't expect you to just eat whatever I eat (although you will lose weight :)
You're trying to find things that fit into YOUR new lifestyle. It takes a little while but you'll find them and I'll share more another time. Just remember to take it one day at a time--small accomplishments each day go a looong way!
Time is of the Essence
Okay, so I hope that I've made it clear that this lifestyle is what's worked for me to lose 103 lbs. (so far). It may not be for everyone! Let me just stress that I don't have a lot of free time. I have 4 children, am a stay at home mom--so I cook and clean frequently, and I'm the Stake Primary President (if you know what that is!:)
Let me stress that you could lose weight successfully just by eating this way alone! Exercise is not required--but this is what it will help with: Energy, toning (not as much flapping in the wind), cardiovascular health, stress management, sleep, and tons of other things that I just can't think of right now.
I couldn't do a whole lot when I first started working out but I began to add more when I felt that I could. At this moment in time, I workout every week day for 1 hour. 4 of these days are cardio workouts--with a little bit of abs mixed in. And 1 day I do weights for toning and muscle building. In addition to this, for the past month or so, I've been running 3 nights a week as well. Now, I understand that you may not have this much time. You have to find what will work with your schedule.
The morning workouts I do are at my church with a bunch of other ladies and we have the option of letting our kids play together so it's really like a free gym membership--AND my kids are having a nice play date at the same time. The additional running does take me away from my family a little more but may or may not continue as much once I complete the 10K race I've been training for. I have an AMAZING husband who supports me and knows how much better I feel and really, that I'm a better wife and mother because of it.
As I mentioned, you can lose weight without the exercise but for your health--I strongly suggest doing something, ANYTHING. It really becomes enjoyable the more you do it!
