The whole premise behind weight loss is that you need to burn more calories than you eat every day to create a deficit and shed the pounds (that is my layman's, non-scientific version). So, to start, you need to know approximately how many calories you are burning a day (at rest) and then figure out how many calories you should be eating in order to achieve your weight loss goals. Exercise does figure into those numbers, but exercise can either be "extra eating" calories (in which case, you need to figure out how many calories you are burning), or they can be extra calories to speed your weight loss (so you don't eat them). With all of those variables, it's helpful to have a tool to help you track all of those numbers and figure out your target daily goals.
I recently discovered and fell in love with My Fitness Pal (http://www.myfitnesspal.com/). It's an online resource and an iPhone app that allows you to figure out your resting calorie burn, how many calories you should be eating based on the weight you want to lose, and you can add and track your exercise calories. It has a food diary so that you can track your calorie intake, and it has a huge database of food for you to search to find out the nutritional values. It also has an online community, so you can make friends, post to message boards, and people get the chance to see your food diary. I think it's a great way to be accountable for the food you are eating and the exercise you are doing. It also has a weight tracker, so you can keep up with your progress!
They say that people that journal what they eat are a lot more successful when it comes to losing weight. I think we tend to underestimate the calories in what we eat, and it's hard to track it all in your head. I input everything I eat and drink, whether it is a good day or a bad day. It also provides me a good history so I can see what menus kept me more full on certain days and less full on other days. The site also gives you little bits of motivation (it congratulates you when you have a weight loss, when you have logged in for a certain number of days, etc), it tells you how much you would weigh in a month if you ate like you did that day every day, and it does give you a warning when you have a gain or go over your calories (if you keep eating like this, you will weigh X in 4 weeks). I love it, and it's been a great FREE tool to aid my journey.
So, what's my magic number? 1480. I'll show you how I use every one of those calories in an upcoming post!
Thursday, May 17, 2012
Wednesday, May 16, 2012
It's a constant give and take
Most expert agree that losing weight is around 70-80% diet and 20-30% exercise. Obviously, for best results (and for your health), the combination of the two will help you be more successful. I exercise for two reasons:
1) I really do have the desire to get into shape. I don't want to be "skinny fat", where I may drop pounds but have no muscle or tone. I want to be slim and toned. I want to walk up and down stairs without feeling out of breathe. I want to be able to run three miles without stopping. I also believe the health benefits of exercise are incredibly important (lowers risk of heart disease, diabetes, osteoporosis, etc), and I think it keeps you younger longer.
2) It allows me to eat more. When I exercise, I earn more calories for my daily bank, and it allows me to have an extra treat or more volume. Obviously, I could leave those calories on the table and lose more, but I am a food girl, and some days I do exercise to eat.
Balancing diet and exercise can be tough sometimes, and no one is perfect. I am far from perfect. I have evenings where I get home and plop on the couch instead of suit up and hit the running trails. Last night was one of those evenings. It was a long day at work, and I decided to give myself the night off.
However, when you do something like that, you have to remember the GIVE and TAKE.
I GAVE myself the night off, so I was forced to TAKE some food off of my dinner menu. I adhere to a strict daily calorie goal, and if I have planned for a dinner that exceeds that goal because of planned exercise and it doesn't happen, I must adjust my plans to fall back within my target.
Last night I had a carb and a dessert planned to accompany my dinner. Because I skipped my exercise, I had to take both off the table and up my veggies so as to not exceed my daily calorie goal. The end result? I got some much needed rest, and I still had a delicious dinner courtesy of my grill (my favorite cooking tool) and a variety of delicious veggies! Life is all about balance, and in order to make a lifestyle change, you have to be realistic. I work 10 hour days, I have an hour commute each way, and some days, I just need to relax instead of exercise. Now, these days need to be the exception rather than the norm, but you have to know it's okay to do from time to time, and there are ways to make up for it. Look at my delicious and satisfying dinner that kept me well-fueled, satisfied, and on the couch watching America's Got Talent and know that this is my give and take that keeps me sane and on the path toward my weight loss goals.
1) I really do have the desire to get into shape. I don't want to be "skinny fat", where I may drop pounds but have no muscle or tone. I want to be slim and toned. I want to walk up and down stairs without feeling out of breathe. I want to be able to run three miles without stopping. I also believe the health benefits of exercise are incredibly important (lowers risk of heart disease, diabetes, osteoporosis, etc), and I think it keeps you younger longer.
2) It allows me to eat more. When I exercise, I earn more calories for my daily bank, and it allows me to have an extra treat or more volume. Obviously, I could leave those calories on the table and lose more, but I am a food girl, and some days I do exercise to eat.
Balancing diet and exercise can be tough sometimes, and no one is perfect. I am far from perfect. I have evenings where I get home and plop on the couch instead of suit up and hit the running trails. Last night was one of those evenings. It was a long day at work, and I decided to give myself the night off.
However, when you do something like that, you have to remember the GIVE and TAKE.
I GAVE myself the night off, so I was forced to TAKE some food off of my dinner menu. I adhere to a strict daily calorie goal, and if I have planned for a dinner that exceeds that goal because of planned exercise and it doesn't happen, I must adjust my plans to fall back within my target.
Last night I had a carb and a dessert planned to accompany my dinner. Because I skipped my exercise, I had to take both off the table and up my veggies so as to not exceed my daily calorie goal. The end result? I got some much needed rest, and I still had a delicious dinner courtesy of my grill (my favorite cooking tool) and a variety of delicious veggies! Life is all about balance, and in order to make a lifestyle change, you have to be realistic. I work 10 hour days, I have an hour commute each way, and some days, I just need to relax instead of exercise. Now, these days need to be the exception rather than the norm, but you have to know it's okay to do from time to time, and there are ways to make up for it. Look at my delicious and satisfying dinner that kept me well-fueled, satisfied, and on the couch watching America's Got Talent and know that this is my give and take that keeps me sane and on the path toward my weight loss goals.
Grilled chicken with grilled vegetables seasoned with garlic salt and Italian seasoning - romaine, portabella mushroom, zucchini, squash, and onions.
Tuesday, May 15, 2012
These are a few of my favorite things....
Since I started my weight loss journey on April 23, 2012, I have lost around 8 pounds. I am very proud of those pounds, and I hope I NEVER see them again. Obviously, I have a long way to get to my goal, but it all begins with a single step (or, several steps). My goal is to lose around 50 pounds, and the only way I am going to get there is if I enjoy the ride. Below are some of my favorite go-to foods that taste great and keep me satisfied.
Crystal Brand Hot Sauce. I put it on my egg whites, I throw it on salads in lieu of dressing, I pretty much put it on anything and everything I can find! The heat makes me slow down whatever I am eating, helps me to feel more satisfied, and at zero calories, the possibilities are slimmingly endless.
HEB Seasoned Fajita Chicken breasts (as well as all flavors of their seasoned chicken). At 130-140 calories a serving, this flavorful protein is such an easy weeknight meal thrown on the grill, and the leftovers are great on salads!
I love salmon, but I love sockeye salmon the most. It lacks the fishier flavor of Atlantic salmon, in my opinion, and it comes with all of the amazing salmon benefits. We eat it at least once a week in our home, and it's so delicious, the flavor almost stands alone. We broil it very simply with a little salt and pepper, olive oil, and fresh rosemary. Bonus? It's a pretty economical fish and very readily available.
It is impossible to overstate the importance of fruits and veggies while trying to lose weight. I have at least 5 servings a day (sometimes more), I make it a point to have a salad with every meal, I have turned fruit into my dessert, and these low cal, high fiber gems fill me up and provide me with important nutrients! I know it's always the "duh" factor when discussing the importance of fruits and veggies to losing weight and a health but they really make a difference and help to fill you up for very few calories. I am loving grilled veggies this summer!
I'll keep posting some of my favorites that keep me going!
HEB Tuna Delights marinated in Balsamic Vinaigrette. 80 Calories, and delicious over a salad or brown rice.
Minute Brand Microwaveable Brown Rice. 230 calories, fast, and filling. Perfect for work lunches or quick weeknight sides.
La Tortilla Factory Mini Tortillas. Nothing about them feels "mini" and at 50 calories, they are perfect for egg white breakfast burritos, tacos, quesadillas, etc!
I'll keep posting some of my favorites that keep me going!
Guess what? I'm fat
The word "fat" has a completely negative connotation in this day and age. We aren't supposed to say fat, we are supposed to say "big boned", "overweight", "large", but not fat. But, when you are referring to yourself, why not call a spade a spade?
I have struggled with my weight my entire life. I have done one diet after another with varying degrees of success, but the end result is that I end up fat all over again. I have forever envied my friends that have adorable figures, wear the cutest clothes, and conduct themselves with a confidence that I just don't have. I figure they have it easy, and I could never be one of the thin girls. So, I continued the cycle of giving up, not exercising, eating whatever I wanted and gaining weight.
In April of this year, I realized that I hit my highest weight ever. I hadn't been on a scale for months, and I thought I didn't care. Except, deep down, I knew I did. Did you know that I skipped a daytime activity with friends because I couldn't find anything to wear? Do you know how many of my "fat clothes" I have grown out of over the past few months? My self-confidence wained tremendously, and that affects every area of my life. I have finally decided to make a change, and it's time that it stuck.
What am I doing? Simply put, I am eating less and moving more. I am making better choices. I am tracking all of those choices. I am exercising willpower, and I am reclaiming my life and my figure. In less than three months, I turn 30 years old. I don't know a lot about what the next decade holds, but I do know that it's only going to get harder to take off the weight, and I need to take action NOW.
My goal with this blog is to remain accountable publicly to this journey to lose weight and get healthier. I will document my journey, provide my own best tips and practices, recipe and product reviews, and hopefully inspire you to accompany me down The Slender Slope!
I have struggled with my weight my entire life. I have done one diet after another with varying degrees of success, but the end result is that I end up fat all over again. I have forever envied my friends that have adorable figures, wear the cutest clothes, and conduct themselves with a confidence that I just don't have. I figure they have it easy, and I could never be one of the thin girls. So, I continued the cycle of giving up, not exercising, eating whatever I wanted and gaining weight.
In April of this year, I realized that I hit my highest weight ever. I hadn't been on a scale for months, and I thought I didn't care. Except, deep down, I knew I did. Did you know that I skipped a daytime activity with friends because I couldn't find anything to wear? Do you know how many of my "fat clothes" I have grown out of over the past few months? My self-confidence wained tremendously, and that affects every area of my life. I have finally decided to make a change, and it's time that it stuck.
What am I doing? Simply put, I am eating less and moving more. I am making better choices. I am tracking all of those choices. I am exercising willpower, and I am reclaiming my life and my figure. In less than three months, I turn 30 years old. I don't know a lot about what the next decade holds, but I do know that it's only going to get harder to take off the weight, and I need to take action NOW.
My goal with this blog is to remain accountable publicly to this journey to lose weight and get healthier. I will document my journey, provide my own best tips and practices, recipe and product reviews, and hopefully inspire you to accompany me down The Slender Slope!
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