This is the year of weight loss. I plan to share my overall weight loss journey that explores more of my experience with being overweight, but I wanted to get this up first!
This year in February at my annual physical, my doctor told me she would like to see me lose some weight. Last year, my hubby and I started eating more organic, whole foods. I lost some weight, but quickly stopped. My hubby lost about 70lbs. So I had pretty much given up, I was working out daily (at least 10 minutes) and I felt that I was getting control of my health, just not my weight. She suggested I try myfitnesspal.com and start counting my calories. I was pretty against this. I felt that if I ate mostly healthy and whole foods, the weight would eventually come off. I decided to give it a try anyway so I quickly downloaded the app (while still in the office), and started that day. I really didn’t believe it would work. I figured I would give it 2 weeks to see if anything happens.
For the first two weeks I monitored and logged everything I put in my mouth. I stayed below my calorie limits and I worked out 5-6 days a week.
My Starting Stats:
Weight Loss Goal:1lb a week
Starting weight: 216lbs
Goal Weight:: I don’t have a goal weight, I just keep changing the amount to loose 20 lbs at a time. I am just going with this and we will see where I end up!)
Starting calories burned from normal activity: 2000 cals per day
Starting daily calorie goal: 1570 per day
At the end of my 2 week trial, I lost 2lbs! What????
Since it seemed to be working, I kept going. Over the next two weeks I lost 4 lbs!!! To catch you up since I started at that doctors appointment on February 25th, I have lost 24 lbs. WHAT!!!????
So below, I have compiled some TIPs. I numbered them because I am an orderly type of gal, but I think they are all equally important. (DISCLAIMER: This is what worked for me, I am not saying this will work for everyone, but I am pretty confident that some version of it would work tweaked for you and your lifestyle:)
1. When you first decide to cut calories from your diet, you will be a little hungry:( So this is the sad part but yes when you first start, depending on how many calories you were ingesting before, you will be hungry. I was never starving. There is a difference. My suggestion would be healthy low calorie snacks and evenly spaced meals throughout the day if this is a big problem for you. I would be starving if I blew through my normal lunch or dinner time with no food. So make sure you are eating at regular intervals. Not only does it help with the starving feeling, but it also keeps you from over eating at meal time.
2. Plan what you are going to eat either the night before or that morning. So the easiest way to go over your calorie limit is to eat then log…Bad, Bad, Bad. The one time I did this I accidentally went over. I did not eat a new food, it was just the combination of the foods that day, sent me over. Take a second and plan your meals.
3.Plan your meals realistically. Real life example: on Tuesdays I have church right after work, so dinner waits until after church. I need a late afternoon snack. No snack=starving. So I may have to have a lower calorie lunch so I can afford that snack. This is not the day for the 500 cal breakfast, 500 cal lunch, and 500 cal dinner. See # 2. #planning
4. Log accurately. If you are lying to your log, you are lying to yourself. Enter everything. Weight/measure everything. To be fair, I measure but don’t weight. But I workout a lot, so this gives me a calorie buffer. If you are not working out a lot or hard, or you have noticed you have stopped loosing weight, weight your food. It is going to be the most accurate. Now, I always leave a little buffer in my calories. Why? This allows me to have a small bite of my hubby’s sandwich without having to log 1/10 of a sandwich. Be diligent and honest. If you ate a serving, that is not a bite #sideeye
5. Find a workout you love, and do it. Exercise in the beginning=hard. Sometimes I want to couch surf but having something I love to do motivates me. I know I will have fun once I get there. I love Zumba, I do it as my workout as many times of week as possible! I sometimes have done 2 classes a day even when I know that might be a bit too much, but I cant help it. I am having a good time. This leads to #6
6. If you can afford it, buy a hear rate monitor. I have a Polar FT7 and it is the greatest motivator ever! When you want to half butt it during a workout, that counter on your wrist lets you know where you are at. Also if you are using myfitnesspal, the exercise estimates are …generous, by a lot. Invest in a heart rate monitor and see what YOU burn not what the computer says you burned.
7. Drink Water…Just Water. I don’t really have to tell you all the benefits of water do I? It is a necessity for being alive and weight loss. Besides that, don’t drink your calories. It is a waste. Also if you are eyeing 0 calorie soft drinks, Google Aspartame and back away….fast not slowly.
8. Aim to loose weight slowly. You did not become over weight overnight. It was not one doughnut. In my case, it was a most of my life’s worth of bad choices. Do not expect to get skinny overnight. If you have 100lbs to loose, this might take you a couple of years, but then you have the rest of your life at your goal size. This one I know from experience. I lost 30lbs in 2 months once. When you loose weight really quickly, you have to fight really hard not to put the weight back on. Its like running from a car everyday. As soon as you slow down the weight is right there. The best defense is gradual change. Aim to take the weight off slowly and statistically you have a better chance at keeping it of.
9. Do not start a workout plan that you cannot keep up. This ties in with #8. At a certain point you will get excited. You will be loosing weight and seeing the results. You can’t wait for a thigh gap. This is when you push it into overdrive. Here is what you should periodically ask yourself: “Self am I prepared to continue doing some form of this when I hit my goal weight?” Asking yourself this questions keeps you from getting fired up and squeezing in 3 extra workouts at 3am. It helps you keep balance and perspective. I know many people including myself who hit it hard when starting a workout plan only to fail a few months later when you get tired and life/family/work gets in the way. #balanceiskey
10. Don’t let a binge or perceived failure make you quit. Don’t let a mess up make you quit. If you fall off, just pick yourself back up and do the work. It will be worth it in the end when you are at your goal size and your blood work is normal.
Leave comments! Let’s discuss!