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Weight History
showing entries 6 to 8 of 8
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27 May 2011
I just completed a 12-week weight loss challenge at my office. I lost 34 lbs. in the twelve weeks.
Here is what I have learned:
1. Eat – starving yourself messes up your metabolism and makes you want to binge
2. Do the math:
a. Your weight x 10 = the number of calories you need to maintain your current weight
b. 1 lb = 3500 calories
c. Create a calorie deficit by reducing the number of calories you eat per day and increasing your exercise – I limit my calorie intake to about 1200 per day – the amount a person weighing 120 should eat on a regular basis – my calorie deficit alone gets me to 1lb a week – add in some exercise and you can get to 2lbs a week
3. Cheat – allow yourself one meal a week that is whatever you want (or sometimes, a whole day)
4. Forgive – if you get off track, let it go and get on with your life change
5. Hydrate – Your weight/2 = the number of ounces of water you need to drink every day. This was really hard for me, but it makes an unbelievable difference in the amount and speed of your weight loss.
6. For me, I find that limiting carbs works well, so I eat mainly lean meat and fish, lots of salad and veggies, and fruits like blueberries, strawberries, pears and apples. I stay away from bread.
7. Eat real food – stay away from processed foods as much as possible. Real food tastes better, has more nutritional value and generally keeps you feeling more full.
8. Limit soda – non-diet soda is about 175 calories a can. Diet soda has no calories, but recent studies have shown that it triggers appetite and cravings, especially for sugar.
9. Consider the cost – before you put it in your mouth, think about what it will take in exercise to keep it off your hips, belly or tush.
10. Move – I have DVD workouts – some are hardcore killers, some are dancing, some are yoga – find things you like to do – getting the excuses out of your head is the most difficult part of exercising.
11. The scale might owe you – The scale does not know what day it is – If you have been doing everything right and the scale does not give you the number you deserve, don’t give up and binge – just know that the scale owes you – and the next time you weigh in it will show you the love.
12. Be accountable – find someone in your life that will not give in to your excuses and will keep you on track. I have several people who will not let me whine and, believe me, it helps.
13. This is the most important thing – change your life, not your diet. Eat differently because you have educated yourself on what works for you. Here are two of my favorite (free) websites:
www.fatsecret.com
www.transformation.com
I hope this is helpful to someone, somewhere. I am starting two new weight loss challenges on Monday because I am a long way (weigh) from where I need to be. The journey is bumpy, exciting, exhilirating, sometimes difficult and discouraging, but most of all, enlightening and joyful!
Amanda
(3 comments)
15 April 2011
Following the plan.
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08 March 2011
Too many carbs in my diet - going to have to switch it up some to add more meat and eggs.
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