eating less and exercising more. Since writing <this post> I've made a lot of changes in how I eat and track my food. I am way more accountable and accurate with my calories, and have increased my gym time considerably. I'm no longer guessing how many calories are in what I'm eating. I'm up to working out 4 days a week, still two days shy of my 6 days a week goal, but I'm getting there.
Sunday I did cardio and strength training, tuesday I did cardio, thursday I did cardio and strength training and today I'm going to do cardio again. Another reason to not get tripped up by the scale especially when exercising is that my weight always fluctuates up the next morning.
I feel different, and I don't want to get too relaxed with telling myself "I'm doing great!" so soon because I've been here before and those feelings tend to lead to a relaxed attitude with eating and exercise. I start thinking I have total control over my cravings again, and start thinking about all the junk food I could have in moderation. But, this is my first week in and instead of congratulating myself with food like I've done in the past, I need to keep going. Put my head down and keep running.
How did my eating change this week from last week? For starters, I've kept it as simple as possible. Instead of making complicated dishes, I've made relatively simple, filling, low calorie meals that I like. I know what I have to eat in the house and have a few go-to meals and snacks in mind so I'm not wondering what to eat or how many calories it has. I try to eat things that are high in protein, fiber and good carbs and low in calories and refined sugars/flours. I will say that have a mental list of go-to meals makes the calorie counting process less tedious.
I was eating meals with 500-700+ calories and found 300-400 calorie meals to replace them that are equally as filling. Last night I made turkey meatloaf and kept a tally sheet beside me to keep track of the calories going in. After I had the total calories calulated, I divided that number by four and divided the meatloaf by four so I'd know exactly how many calories were in a serving. I know that sounds like a lot of work, but it really wasn't.
Sometimes I get hard on myself for not consistently sticking with my diet and exercise plans, but each time I start over again I've learned something knew. Over the past two years I've documented my feelings and eating patterns in this blog so much so that I can pinpoint exactly where my weaknesses are. Being able to recongnize these patterns is helping me now. I know that there are subtle ways that I sabotage my success and I can finally see them and change them.
I know there are foods that if I bring home, I will overeat them. I know that once I start losing weight, I want to congratulate myself with food. I know that at this point I may start getting bored or feel like I'm not doing it the right way. And now I see this, which without past "failures" I wouldn't have noticed before.
I say all of this to say that if you are reading this and you are down on yourself because you were doing so good at one point with weight loss, or lost weight and put it back on. That you can learn from those experiences and build on them. Look at yourself and really make note of where and how you got off track. We can only change our habits by realizing we are doing them in the first place.
Very inspiring. Thanks. I realized in October/November that little changes and wishing wasn’t going to make the clothes in my basement fit, but didn’t actually do anything about it until January. However, I usually gain 5+ pounds over the holidays and I didn’t this year.
I think this may be the longest I’ve really stuck with any “wightloss plan” if you could call anything I tried before a plan and this has really been the easiest. Not to say it’s been easy – just that I’ve been thinking about mistakes I’ve made in the past and figuring out ways to combat them before they happen. It doesn’t even feel like a weightloss plan, it feels like just cooking and eating. Right now – I feel like I could do this forever. The only part I have to psych myself up for is the exercise. At some point that will feel like I want to do it and it’s easy, right?
I really like this post. It is a good way to look at things. You really do learn more each time. Thanks!
I have been doing the same thing (adding up all calories, dividing portions, etc.). It is much more accurate than using online calorie resources! It really isn’t much more work
It’s all simple math!! lol
I’m a new reader and I’m loving your honesty! I found you through DietsodaDiva.
Thank you for this great reminder. I didn’t do a lot of tracking this week and I know to keep the weight loss consistent I need to track it and drink my water!
So true! It seems like I can’t let down my guard for more than an occasional indulgence or I start gaining weight right away. Thank you for sharing your challenges with us so we don’t feel like we’re alone.
I have recently started looking at my nutrition and found quite a few things I could fix. I also found because I was working out more I actually needed to increase my calories.
Congratulations on finding low cal meals, watching what you eat and working out 4 days a week. I bet you will notice the results on your next weigh in.
I think you hit the nail on the head with that last line. I’ve spent 30 years fighting my eating urges, but only just started to try and understand them, and it’s really helping. Though just like you I’ve had lots of false starts and easily get complacent after a little initial success.
I really relate to the issue of “rewarding yourself” with food, I think lots of us do that. I’m trying to find other ways to quickly) reward myself or cheer myself up, in the hope that I can substitute a harmful habit with a better one.
This post is so reflective and honest…I can relate to so many of these feelings; I think many people can who have been on a weight loss journey. It’s great that you use the blog as a tool to look back and have a reference point.
Congrats on your continued success!
I don’t know you, other than reading your blog for the last few weeks, but I feel as if I know you. Actually, I feel as if we’re practically the same person. I had a dream about you last night–is that weird? Yeah. It’s weird. LOL I was walking somewhere and ran into you and we started talking. (I know. I’m strange.)
The thing about being overweight is that we know what we need to do to change things…it’s doing them that’s the hard part.
I’m glad things are going well for you. Good luck with your goals!
Great blog! I really appreciate the honesty. I’m going through a divorce right now and have been eating out of control. I find that it brings me such joy, while eating, then huge lows after, because I feel fat. I’m trying to get it under control, but it’s very challenging. A friend recently gave me a book called It Can Be Done! It talks about health, self-esteem and diet. I’ve learned a lot from reading this book – ways to eat better, the importance of sleep (to aid in weight loss) and decreasing stress, which is contributing to my weight gain. Thank you for this blog and Good Luck!
I just started reading your blog a few days ago. It is awsome! I love that you are so honest about the good and bad. You make me think about my goal and how I can better reach them.