Weight Loss Week 16 – Back on the Bandwagon!

Boy I had a rough week! It started out great with a 2 pound weight loss last week, but then I got cocky, tired, busy and stressed, and things really went downhill! I ran 6 miles on Wednesday and then did the classic exercise blunder – I thought I could eat whatever I wanted that day!

Big Mistake! One day of bad eating turned into three, and one night of bad sleep and no exercise lasted for 2 more days.  I am a stress eater and once I had fallen off the wagon, it was mighty hard to climb back on.

I was nearly on the verge of giving up when I remembered that I had to have something to write about today! So at the last minute I decided to straighten up my act. I was super good on Saturday and Sunday, did a really hard workout this morning and minimized what could have turned into a disaster. I did gain .2 pounds but earlier in the week it could have been much more. My total weight loss is 19.4 pounds so far and I am so close to 20!!

So here are this week’s tips on how not to have a repeat disaster:

1. Don’t give up – no matter what! Even though my bad day turned into a bad week, I stopped it from becoming a bad month! I reevaluated my goals for this week into something achievable, as in stopping the bloodletting and getting back on track!

2. Sleep, sleep sleep! – I’ve mentioned sleep before, but that is the number one factor for me on whether I’m able to get up the next morning and start my day off on the right track. If I don’t get a good night’s sleep, it’s nearly impossible for me to function the next day and that leads to further bad habits throughout the day.

3. Be accountable! – I don’t know how many times I’ve saved myself from quitting because I have to be accountable for my goals. My workout buddies will get mad at me if I skip out on more than a day or two of exercise. And I have 15 weeks now of blogging and journaling under my belt to catalog my weight loss journey. I can’t stop now!

I sure hope this week turns out better!

Weight Loss Week 15 – Calorie Counting

I mentioned calorie counting in the first few weeks when I began my weight loss journey. I think it’s time  to come back to it again because it truly has been the key to my success.

For 14 weeks I’ve faithfully recorded what I’ve been eating and it really works! I’m having a lot more energy and I’m not as tired. That all translates into more sewing time for myself. Plus, when I sew more, I eat less because I don’t want to get my fabric dirty; it’s a win-win!

I lost 2 pounds this week for a total of 19.6 pounds so far. Whoo hoo! (Here’s where I was last week.) I’m over half-way to my goal and will post another picture next week when I get to 20 pounds.  That means in another 15 weeks or perhaps less, I can stop talking about my diet and start blogging more about quilting!!)

For my weight loss goals and my height, I’m trying to stick to between 1200-1500 calories a day. Here are this week’s tips on how to make your calories count!

1. Eat 6 times a day. Instead of splitting that up into 6 – 200 calorie “meals”, I actually eat 3 – 300 calorie meals and then try to have 3 – 100 calorie snacks. That totals up to 1200 calories. If I’m feeling a bit snacky or hungry, I’ll add an extra 100 calories to 3 more of the meals or snacks. But above all, I try not to eat more than 400 calories in any one sitting.

2. Write everything down. And I mean EVERYTHING! Sure, during this diet I’ve had 2000+ calorie “cheat” days. I’ve also had meals that were 500-600 calories. But by writing it down, that 2000 calorie day doesn’t turn into a 3000 calorie day. And that 600 calorie meal doesn’t evolve into 1000 calorie meal, which is easy to do! (Think burger, large fries, and a shake and you’ve already consumed almost a day’s worth of calories in just one meal!)

One more thing about writing it down that has really helped – blogging about it! Since I know I have to be accountable each Monday, I really watch what I’m doing all week. I can’t just quit when so many people are following my progress. (Even if they aren’t, I’ll pretend that they are so I can’t let them down – ha-ha-ha!!)

3. Estimate calories if needed. I like to use an online ap (my fitness pal) and calorie counting books to keep track of what I’m eating. However, there are times when I have no clue what how many calories are in certain foods I’m eating. If that’s the case, I’ll just estimate. Even if my count is off, the act of writing it down is just as important as whether or not the numbers are exact.

4. Eat quality calories. Sure, I could eat 100 calories worth of chips for one of my snacks but that wouldn’t get me very far. It would only be about 8-9 Doritos and that wouldn’t fill me up at all! Instead, if I can have a handful of nuts (more dense protein) or an apple and a large serving of carrots, it will curb my cravings and keep me satisfied much longer. I love to add fruits and veggies to all my meals so that doesn’t leave much room for the junk.

Here’s to another healthy week!

Weight Loss Week 14 – Surviving Vacation

I was in vacation mode last week while we were at Hermosa Beach, California with our family. It was the best time I’d had in a long time but I still had to be careful not to throw caution to the wind and give up my healthy habits for a week.

Last Week, I lost weight before I left, and today I’m happy to report that I kept it off, and then some. I lost .6 pounds this week for a total of 17.6 pounds. I’m almost halfway to my goal! Here are a few tips on how to survive a change in routine while on vacation:

1. Eat lots of fresh produce. Early in the week we stopped at a local farmer’s market that was just a short walk from the beach. We picked up fresh fruits and veggies and used those to snack on and cook with all week.  Sure, we had some treats, but we we rented a beach house that had a full kitchen and kept our eating out to a minimum!

Fresh FruitFarmers Market Veggies

2. Find fun ways to exercise on vacation. The boardwalk in front of the beach house included miles and miles of smooth cement for rollerblading! It was very kid friendly and safe. I also ran barefoot on the beach with my oldest son. I’ve always wanted to try that and I found that I really enjoyed it!

Rollerblades are fun!Barefoot Beach Running

If I had a beach at home, I’d do this every day! I wonder if there are any beach marathons?

3. If you’ve got it, flaunt it. Well, I still have a little too much of it – that’s why I’m working so hard to lose it! But I did feel much more comfortable in my bathing suit this year. This is the suit I bought when I lost my first 10 pounds. I still have another one waiting for me when I get to the next 20!

Christa & Jason at the BeachNow that I’m home again and back to a regular routine, I hope to have another great week!