In this progression the key to changing bad habits or 'failing' or 'falling off the wagon' is to never force yourself into doing something before you are mentally ready. I never have seen someone go from Quarter Pounder to Low Sodium Lean Meats cold turkey and have it stick.
I do and always will believe that the key to maintainable weight loss is moderation. This is such a hard concept to physically follow. By approaching weight loss in the manner that I do after such a huge gain, I feel like I can finally achieve this in my life.
The recap can be seen in my STAGES page specifically, but big picture:
* Begin eating 1/2 portion sizes of your normal meals.
*Cut soda from 3/day to 1/day. (real soda, stay away from diet)
*50% of the time when eating out chose grilled chicken salad with cheese and dressing.
*Begin eating at home more.
*Begin replacing chips with nuts and fruits.
*At home, start decreasing the amounts of oils, fats and salt you use.
*75% of the time when eating out chose lean meats, carb and veggies.
*Begin to cut out the processed foods.
*90% of time when eating out make smart choices, pass up on cake and dessert.
*Continue to treat yourself to things that are really worth it and you can't get everyday.
*Weigh your food (not measure). Begin to learn about portion sizes. Really learn, you will be shocked at how little food is actually a portion.
*Take the dressing and cheese off your grilled chicken salad.
*Pass up on hot dogs, burgers and cake if you don't really really don't want them. Eat them when you do. But think twice before you make that decision.
And here is where I am now....
I did begin to weigh some food on a food scale. Measuring is not accurate at all but I do use this method for some items for ease and because I really don't care that much right now. I did not do this in order to count calories and have a set number I wanted to achieve in a day. I still have an infant and 3 year old in the house, who has time?
I did it in order to readjust my eyes to what a real portion size is. I have a very distorted view that 3 tacos, 1 bowl of cheese dip and 80 chips is a 'portion' of dinner. I did it for a short time, just to get an idea. I also needed an idea of how much I was eating in case I plateau and need a starting point in which to cut back upon. Again, I am not counting or cycling or planning. I am just learning.
I also began to see a shift in my mentality this week. With my renewed sense of energy and love of life again, I am really not wanting to undo all my gym time. I have limited precious minutes in the gym. I love a cookie, but not enough to eat them all day (except for that one day) and cover up all my hard work.
This has been my problem in the past. I would run 20 miles on a Saturday morning then eat so poorly I looked like I never worked out a day in my life. I always had the knowledge of how to look good, just never the will.
Now, I want to look like I am working hard because I am. To tears most days.
Anyone could stop at any stage of what I have done and live a healthier better life. My goal was to take it as far as I could go-to a balance of a diet free of processed foods and rich in vitamins and minerals and workouts for the mind, body and soul. I thought I was ready after my trip but I wasn't.
Now I am and here is how I know.
This week we had a pool party to attend. For the past 62 lbs I have eaten the hot dog and chips but eaten such small meals or made smarter choices during the day that it has not mattered or interfered with my weight loss. This past party I chose, because I wanted to, to eat at home my chicken and veggies. I would've eaten a hot dog if I wanted, but I didn't. It's that subtle difference of telling yourself you can't have something and not wanting something for yourself.
Took my kids to McDonalds to play and eat while my husband was out for the night. Past 62 lbs: cheeseburger (no bun), small fries and coke. Tonight, I didn't want to feel bloated and gross and didn't want it. So grilled chicken and yogurt parfait it was.
That's how I know. I am going there. Not worried about weight anymore. Worried about what foods are going to give me the most energy, health benefits and satisfaction. Tomorrow that may be a cookie...today it was grilled chicken and a yogurt parfait.
My new workout routine since it is time to start leaning out in conjunction with a leaner diet:
Monday: full body heavy weights with trainer
Tuesday: interval cardio
Wednesday: yoga, interval cardio
Thursday: full body heavy weights with trainer
Friday: interval cardio
Saturday: full body fast twitch class (weights)
Sunday: outdoor SS run
It is time to decrease the SS cardio, although, how do you decrease it from 20 mins? But I must begin higher intensity intervals. Here is a great explanation, although I consider mine to be 30-45 seconds. http://www.dashingdish.com/2010/09/the-benefits-of-interval-training/
The weights are doing a great job but now I must shed that last layer of fat (the skin is not going anywhere I am afraid....). This is how to do it.
Updated pics soon, computer issues have made blogging and pictures a chore.