Going, Going…Gone

Following the marathon in October, I gained 3 pounds. It really didn’t start until November as a result of the holidays but mostly due to the fact I was working 70 hours a week. I wasn’t eating right and I definitely wasn’t getting my exercise in. I felt awful, but there was nothing I could do. I was so exhausted and so busy, I was just trying to keep sane. In January, things finally calmed down at my office and with my freelance work so I was able to get back into a routine.

The routine had its ups and downs. I was definitely going out to eat more to socialize with friends who I hadn’t seen during my busy time. So the 3 pounds wasn’t budging. Three pounds doesn’t sound like much, but if you let 3 slide, then it becomes 5 and then it becomes 10 and down rabbit hole you go. I was fretting about the 3 pounds, but I knew it’d come off eventually.

One of the hardest thing was getting a regular workout schedule going again at work. With a new promotion came new responsibilities and less time. However, my workouts are important not only for weight maintenance, but they help me greatly with stress. So I started marking them on my email calendar as a meeting so people wouldn’t schedule things at the office during this time. It really worked! I was able to leave and get my workout in. The interesting thing is that my work still got done. So it was okay to take some time for myself.

I cut back drastically on eating out. For one thing, I was tired of it. It doesn’t taste as good as homemade food and it was no longer a special treat I enjoyed. I made sure I allotted time to cook my meals and take my lunch. I got back to recording my calorie intake regularly as I had sometimes let it lapse.

Today, the 3 pounds is officially gone. It’s not much, but I can tell the difference in my clothes. I feel better too. Mostly I just feel good that I caught it before it turned into a serious number. That’s the key. If you put on a few pounds from the holidays or a vacation, it’s okay. It happens. Just make sure to get on top of it before it gets out of control. Put workout appointments on your phone or email calendar to make sure you get them in. Take time to record your food. These are all simple steps to success.

5 Changes to Make This Week

Three days into the new year, thousands are off and running with their new years resolutions to lose weight and get fit. Right about now, they are flocking into gyms across the country with brand new workout clothes, a huge cup of coffee and a breakfast of oat bran and other foreign foods inside them. Today’s goal is probably something extremely unrealistic like run 10 miles in 30 minutes. That seems to be the trend with resolutions involving weight loss and fitness: extreme and unrealistic.

Instead, I suggest we do some small changes this week. In my previous post I offered ideas on how to change your life slowly and make realistic goals in order to keep that resolution and make it a success. So let’s take 5 steps this week to change your life. It may not be dramatic, but it will add up over the upcoming weeks. More importantly, at the end of January, you’ll still be practicing these small changes while the other people’s new gym clothes stay wadded up at the bottom of their closets.

1. Add Greek yogurt and one piece of fruit to your diet every day. Whether you incorporate yogurt with blueberries for a breakfast treat or a snack, or have an apple when the afternoon lull hits, try adding these two things to your day. Apples have a lot of fiber that will help keep you full and the sugar will give you a boost when you get tired. Greek yogurt is full of protein and healthy bacteria to keep you full longer and keep your tummy happy.

2. Add some extra steps to your day. Everyday you go somewhere this week, park in the furthest spot in the parking lot. At the office, grocery store or out running errands, you can add some extra steps to your day by parking further. It gets you in the habit of walking more. Try and incorporate a 20 minute walk three times this week. Use your lunch hour or duck out after dinner to get it in.

3. Breakfast is the most important meal of the day. They aren’t lying. If you eat breakfast within 30 minutes of getting up, it jumps starts your metabolism for the day. Eat something in the morning. If you’re not used to eating in the morning, it will be hard to start this habit. I used to never eat breakfast and the thought of food made me sick in the morning. Start with something small like a piece of toast with some peanut butter or the cup of yogurt with fruit I previously mentioned. Those things are healthy, gentle on your stomach and will keep you full.

4. Make one healthy substitution with your food. Switch out one thing that you eat that is unhealthy for a healthy item. Just one thing, you don’t have to clean out the whole pantry, start small. A recipe calls for sour cream, try Greek yogurt instead. You chow down on potato chips, try using almonds or low sodium peanuts instead. These small substitutions don’t affect the flavors of your food, but save a lot in calories and fat.

5. Cut one junk food portion by one fourth. If you eat ice cream every night or eat a bag of chips every day, try cutting the portion by one fourth. Measure it out ahead of time so you’re not tempted. One fourth won’t freak you out into thinking you’re deprived, but it gets you in the habit of starting to cut back on portions. It’s gradual so you won’t feel it, but it can really add up over the course of a week.

Try these 5 small steps. I guarantee you’re not going to be in any “pain” this week from food deprivation, but it really will start to make a difference. If you want to change your life, start with small changes.

Weight Watchers a Success

ABC News: Weight Watchers Most Effective Diet

A recent study has shown that the popular diet Weight Watchers is the most effective weight loss plan. Over 700 obese adults in Australia, the UK and Germany were studied and given different diet plans. Those who did watchers as opposed to checking in with a regular nutritionist or doctor as well as other plans were the most successful.

Weight Watchers participants lost on average about 11 pounds while those on other plans lost only 5 pounds. The diet is basically calorie counting and portion control, but uses an easier, faster system with points. No food is off-limits in Weight Watchers and it is basically a lifestyle change as opposed to a weird, fad diet.

I can see how it would be the most successful. Not only is the food plan the most realistic, but the weekly group support can really do wonders for people in terms of sticking with it. It helps to have other people in your situation and share your highs and lows of the week.

I basically did Weight Watchers when I started losing weight, though I just counted calories and kept a food journal. No foods were off-limits as long as they fit within my daily allotment of calories. This is honestly the simplest method to losing weight and it is the most successful because people CAN stick to it. It is a lifestyle change of cutting portions and exercising. That can be done over a lifetime. Never eating carbs again or drinking liquid syrup with lemon juice cannot be maintained!

The only downside to Weight Watchers is that it’s somewhat expensive. Plans can cost as much as $40 a month, which is a lot of money depending on your income level. However, think of all the money you’ll save in medications and doctor visits if you can get your weight and health under control. You only get one life and it’s worth investing in. Try Weight Watchers or just try keeping an online food journal like I did. Small steps make the biggest change.

Holiday Confession

I was naughty today. Just because I’ve lost weight and more or less lead a healthy lifestyle doesn’t mean I’m immune to the temptations of 31 Flavors. Yes, I hit Baskin-Robbins today in honor of their new flavor of the month for December: Red Velvet Cake. Not to mention the fact they have their Christmas flavors in right now too (egg nog and peppermint).

I went to Baskin-Robbins today and consumed not one, but a two scoop ice cream cone. Seriously. Nearly 600 calories worth of delightful dairy goodness. I had one scoop of egg nog and one scoop of red velvet cake. The red velvet cake is seriously one of the best ice creams I’ve ever had. It was so freaking good and only there until December 31 so rush in!!!!!

What’s great is that I didn’t feel guilty. When I was overweight and ate badly I felt horrible. I felt so guilty and ashamed. I regretted every bite. Now that I’m thin and healthy, I don’t anymore. I attribute this to the fact that I eat well most of the time and exercise so that I can have days where I can be naughty and not feel badly about it. I am good 98% of the time so I can be bad 2%.

If I had a double scoop every single day, that would not be good. I would feel guilty and rightfully so. But a treat once every few weeks during a special time of year when the flavor is limited? Why not? I didn’t even work out today (another headache), but I’m not worried about it. I stayed in check on the rest of my calories and loved my Baskin Robbins.

So if you lead an overall healthy lifestyle, head out to your nearest Baskin-Robbins for a treat. If you’re still struggling with weight, but don’t want to miss out on this tasty goodness, go and heave a kid’s size scoop. Then go for a nice 25 – 30 minute walk.

Happy Holidays!