I have come to realize there are a number of meals we can actually have and enjoy, if we would just have them 'a la carte.' For example, we know that a burger would not be the healthiest of choices for lunch. However, let's say we are out with coworkers and someone insists on trying the new burger joint that draws the crowd. Who doesn't want to be where the people are?
If you are anything like me, you enjoy going with the flow. Recently my coworkers and I went to Mighty Fine Burgers & Fries for lunch. I did not feel like I had to be a 'nay sayer.' I jumped in the car and joined the party. I ordered my burger with no cheese, no mayo, and no fries. The burger was delicious. It was filling. It did not need more. Back at the office, I looked up the calories. I found that I had only consumed 450 calories for lunch. Three meals at that total only equals 1500 for the day. We can find ways to stay healthy and balanced no matter the setting. Just break the habit of thinking every meal needs a side. It does not! The next sandwich you have does not need chips. The next taco does not need rice and beans. If you fear being hungry, remember you can have 20 almonds, or the like, at 2pm back at the office for a late afternoon snack (only 180 calories). This has worked for me and it can work for you too. These small steps truly add up.
Sunday, May 30, 2010
Friday, May 21, 2010
By the numbers ...
So if you do not know it already, I want to ensure that you do. If you want to lose weight, you MUST burn more calories than you consume. Yes, there is such a thing as nutritional value but you have to start somewhere. If you consume 2300 calories today and you burn 500 calories, then your net total for the day is 1800 calories. But how do we know if that is enough to help us lose weight? Great question!
Here is a general rule of thumb:
Take your current weight and multiply it by 13. This will be your caloric total to maintain your current weight. Your daily net total must fall below that line if you want to lose weight.
For example: My starting weight was 215lbs.
215 X 13 = 2795
Thus, if I wanted to stay 215, I could eat 2,795 calories every day and do so. However, I wanted to lose weight. In order to lose 1lb/week I would have to eat 500 calories less each day. So, my net total would be 2,295. If I wanted to lose 2lbs per week, I had to be 1,000 calories under each day. So my new total was 1,795. Now, does that mean I could ONLY eat 1795 calories each day?
Not necessarily. It all depends on how hard I want to work. If I wanted to skip working out all together, then I could only consume that many calories, 1795. However, If I ran for 1 hour and burned 600 calories, then I could eat 2,395 calories that day because my net would still equal to 1795.
2395 (consumed) – 600 (burned) = 1795 net total.
This is the most basic and straight forward science to weight loss. You must start here. If not, it will be like trying to do calculus before learning to do fractions. We will eventually talk more about nutritional value. We all know that 250 calories from fruit and vegetables is much better than 250 calories from bacon. However, you can still lose weight if your net total is lower than you current allotted calories. I promise! I was 215lbs on Thanksgiving Day. This morning I weighed 179lbs. That should be enough proof! Trust me.
Here is a general rule of thumb:
Take your current weight and multiply it by 13. This will be your caloric total to maintain your current weight. Your daily net total must fall below that line if you want to lose weight.
For example: My starting weight was 215lbs.
215 X 13 = 2795
Thus, if I wanted to stay 215, I could eat 2,795 calories every day and do so. However, I wanted to lose weight. In order to lose 1lb/week I would have to eat 500 calories less each day. So, my net total would be 2,295. If I wanted to lose 2lbs per week, I had to be 1,000 calories under each day. So my new total was 1,795. Now, does that mean I could ONLY eat 1795 calories each day?
Not necessarily. It all depends on how hard I want to work. If I wanted to skip working out all together, then I could only consume that many calories, 1795. However, If I ran for 1 hour and burned 600 calories, then I could eat 2,395 calories that day because my net would still equal to 1795.
2395 (consumed) – 600 (burned) = 1795 net total.
This is the most basic and straight forward science to weight loss. You must start here. If not, it will be like trying to do calculus before learning to do fractions. We will eventually talk more about nutritional value. We all know that 250 calories from fruit and vegetables is much better than 250 calories from bacon. However, you can still lose weight if your net total is lower than you current allotted calories. I promise! I was 215lbs on Thanksgiving Day. This morning I weighed 179lbs. That should be enough proof! Trust me.
Thursday, May 20, 2010
Every Little Bit Counts
If there is one thing I constantly remind myself of, it is that every little bit counts. This can be applied to the eating or fitness side of weight loss. First, the eating. When you are battling with yourself over what to order, remember that every little but counts. At times we feel as though we are already messing up by order this greasy burger, so I might as well order the fries and shake too!
NO! That is not the way to approach it. If you are going out to order a burger with friends, then skip the fries. You do not need them. In fact, the last time I ate a burger, I substituted the fries for broccoli. This meal is not perfect, but neither am I. So I remember that every little effort counts.
Also, when it comes to working out, every little bit counts. I have been discouraged from working out becuase I was afraid of going out, AGAIN, and putting an HOUR in, AGAIN!!! UGH! Sometimes an hour feels like too much. However, a 20 minute walk when I wake up sounds easy. A 20 minute walk after dinner sounds easy too. Actually, I have come to enjoy walks after dinner. It makes me feel great. I took a week off from runinng in order to rest between marathon training groups. I assumed that this week I would go over on my calories and I would gain a couple of pounds. However, the oppisite was true. That week became my break through week. I walked morning and night. I was also more conscience of my diet becuase I knew I would be close to going over the calorie line without have long runs to make up for big meals. I ended up losing more weight that week, than most weeks that I weigh in. The point is, every little bit counts. Do not pick on yourself becuase you have not perfected eating or working out for long hours. Just keep doing what you know to be good. Soon your mind will adapt to chosing what is right and good. Then you will be unstoppable. Don't get caught up in criticising yourself!!! It never helps.
NO! That is not the way to approach it. If you are going out to order a burger with friends, then skip the fries. You do not need them. In fact, the last time I ate a burger, I substituted the fries for broccoli. This meal is not perfect, but neither am I. So I remember that every little effort counts.
Also, when it comes to working out, every little bit counts. I have been discouraged from working out becuase I was afraid of going out, AGAIN, and putting an HOUR in, AGAIN!!! UGH! Sometimes an hour feels like too much. However, a 20 minute walk when I wake up sounds easy. A 20 minute walk after dinner sounds easy too. Actually, I have come to enjoy walks after dinner. It makes me feel great. I took a week off from runinng in order to rest between marathon training groups. I assumed that this week I would go over on my calories and I would gain a couple of pounds. However, the oppisite was true. That week became my break through week. I walked morning and night. I was also more conscience of my diet becuase I knew I would be close to going over the calorie line without have long runs to make up for big meals. I ended up losing more weight that week, than most weeks that I weigh in. The point is, every little bit counts. Do not pick on yourself becuase you have not perfected eating or working out for long hours. Just keep doing what you know to be good. Soon your mind will adapt to chosing what is right and good. Then you will be unstoppable. Don't get caught up in criticising yourself!!! It never helps.
Tuesday, May 18, 2010
Favorite Breakfast
This is a true "RANT." This morning I indulged on what used to be my favorite breakfast, two bacon egg and cheese tacos with coffee. Now do not get me wrong, I still love the taste of these things, but I can no longer, with good conscience, call this my favorite meal.
So if I am trying to lose weight, why did I have them? Good question. I will tell you.
Last night I did a leg workout at a new boot camp I just joined. This leg workout came after my 7 mile run. Thus, when 5:30 came this morning, I did not feel like running. The schedule said to do 3 miles. AND, I love that feeling of showing up to work having already put in the workout. BUT I was sore. So how did I get myself out of bed?
- A promise of two tacos with coffee. Thats how!
See, I used to eat like this without working out. This morning I ate this way but only after 4.5 miles of running. If you run this much, you will burn enough calories to eat an occasional meal like this. How sad is it though that I used to eat these guys with no workouts?
What's the point?
Indulge after every workout?
No, the point is, sometimes we struggle to get going. If we give ourselves incentives, it helps. So two questions for you.
What work will you put in today?
What will you reward yourself with?
Tip: Do not let your "reward" be more extreme than your work. My workout burned 540 calories. My tacos were 780. Thus my net total for breakfast is 240. I usually eat about 390 for breakfast. So I am still under my allotted calories for today. Keep your balance.
So if I am trying to lose weight, why did I have them? Good question. I will tell you.
Last night I did a leg workout at a new boot camp I just joined. This leg workout came after my 7 mile run. Thus, when 5:30 came this morning, I did not feel like running. The schedule said to do 3 miles. AND, I love that feeling of showing up to work having already put in the workout. BUT I was sore. So how did I get myself out of bed?
- A promise of two tacos with coffee. Thats how!
See, I used to eat like this without working out. This morning I ate this way but only after 4.5 miles of running. If you run this much, you will burn enough calories to eat an occasional meal like this. How sad is it though that I used to eat these guys with no workouts?
What's the point?
Indulge after every workout?
No, the point is, sometimes we struggle to get going. If we give ourselves incentives, it helps. So two questions for you.
What work will you put in today?
What will you reward yourself with?
Tip: Do not let your "reward" be more extreme than your work. My workout burned 540 calories. My tacos were 780. Thus my net total for breakfast is 240. I usually eat about 390 for breakfast. So I am still under my allotted calories for today. Keep your balance.
Sunday, May 16, 2010
Think Positive
Two days ago I was listening to the JB and Sandy show, as I do most mornings. I heard a woman come on the air talking about her book, "This is why you're fat - (And how to get thin forever)" Her name is Jackie Warner. I went and bought the book simply because when she was talking, she sounded very down to earth and straight forward. I am enjoying the book thus far. I can share many great things that have already inspired me. I can also share a few that do not apply to me at all. For example, she mentioned, "When you stress, you are less likely to ovulate ... and If you do not ovulate, you wont produce progesterone during the second half of your cycle."
Well, Jackie, that is okay with me. Not only do I want to avoid stress, I would prefer not to ever ovulate or have a cycle for that matter ... I think she forgets that some of her readers are men!
Anyway, here is something that applies to us all. Today I read about the power of positive thinking. I will spare you the details because we have all heard it. However, I was inspired to practice it. When is the last time you spoke well of yourself? I mean, when have you set aside time to think, alone, about who you are, what your goals are, how you are going to reach them, and why you KNOW you are capable??? That is my simple focus for today. Today is not a day to say, "Run fat boy, run." Rather, today I will remind myself of why I am capable of accomplishing my goals. AND ... I am not being cheezy, it has already worked. I couldn't help but want to go run for an hour. So I am going ... NOW! I will be at town lake jogging with a big ole smile until about 12:45 today. If you read this, you know why I am smiling.
Friday, May 14, 2010
Pleasant Surprise - My Fit Foods
This morning before work, I was pleasantly surprised to find a store called, "My Fit Foods" just two blocks from my house. These guys package healthy food and label everything for you. I do not plan to eat every meal like this. However, I am pleased to know that when I need something healthy and want to know the EXACT calorie count, places like this exist. I should also mention that the staff was friendly and willing to explain their concepts, visions, and products. The man's name is Derrick. But back to the point ...
I have now lost 28lbs. and plan on losing more. The key was to accept that weight loss is simply a numbers game. If you can burn more calories than you consume, you win. I am now winning. When I come across a place that does the calorie counting for me, my life is that much easier. I hope you find these places to be as pleasing as I have. Below are links to the two I know of. If you know more, please email me.
http://www.myfitfoods.com/
http://www.snapkitchen.com/
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