ok so since I have received some messages from a few of you about being moms and wanting to lose weight and after my pregnancy post got some much positive feedback I decided to get honest /w you…
…I am currently calorie counting again. Fact is, you can’t eat all these amazing treats like you’re the hungry runner girl and not gain weight. You just can’t. Unless you’re working out crazy sauce! Ever since I started really getting into running I found that my hunger increased but my weight has also increased. That’s b/c your body needs foods that will fuel it. Like healthy foods rich in protein and good long lasting carbs. Not foods that go through you so fast – refined carbs and sugars. Blah
|from the post – The Greatest day ever!|
When I started this blog I started making and eating even more sweets and treats! So while that will continue b/c I love baking. I just wanted to let you know how I continue to lose/maintain my weight. I try to balance exercise and calories I consume. Some people disagree /w calorie counting but I think that it’s very helpful if done correctly and non-obsessively. Eventually I hope to not need it but I find unless I can SEE what I’m eating I will eat anything and everything, so it works for me.
Let’s talk a little bit about calories and weight. 3500cals = 1 pound. So that means that if you’d like to lose 1 pound per week (you should never aim to lose more than 2, which I’ll go into) you would have to carve at least 500 cals off your diet per day OR exercise more. That’s the beauty of exercising – you can eat more Now most people will tell you that you have to change your diet in order to lose weight and while that does help the bottom line is a calorie is a calorie and so if you really want that cupcake, go ahead and eat it, but be aware of how many calories it is and how much you may have to run later that day to burn it off
So how do you begin becoming aware of calorie consumption?? Well there are a few free programs out there. I used to use Virtual Trainer by Shape magazine but they discontinued the program. So now I use myfitnesspal and I am finding great success.
I have already lost 4lbs (being sick definitely helped) however that brings me to why we don’t want to try and lose more than 1-2 lbs per week; losing weight too fast SLOWS our metabolism and that’s the opposite of what we want. Why? well b/c then we will just continue to hold onto weight. So since I haven’t been eating properly due to illness I will have many small meals/snacks all throughout the day today to get my metabolism back on track. It’s better to have more small meals than a few large ones. You will eventually get used to it and love snacking
|I allow myself 1500 calories per day – this can increase depending on what exercise I do.|
So back to watching calorie consumption. I don’t care what program you use but you should definitely write it down, even if it’s on your calendar. I think writing down what you eat builds awareness and pretty soon you won’t want that cupcake, not b/c you’re obsessed /w your weight and you’ve learned to deprive yourself, but b/c you’ll be aware that it’s about 25cals PER bite and it’s just not worth running 5 miles just to eat it.
Another thing you should be aware of is INCHES. Inches are a better way to track fat loss, especially when you are doing a great workout regime along with watching what you eat. Why? well b/c eventually you are going to gain muscle and muscle adds weight on the scale but muscle is leaner than fat which means if you want to REALLY know how you’re doing it’s best to get out the tape measure. I measure my bust, waist, hips and thigh. That’s actually how I knew I had been slacking my waist went up almost 3 inches! where as the scale hardly showed more than a pound or two.
As far as mixing exercise in the weight loss mix goes, slow is best. If you aren’t used to doing any physical activity then don’t expect yourself to all of a sudden start working out 5 days a week. It isn’t realistic. When I started working out I’d aim for 20 mins a day, a few times a week and then I’d slowly increase the duration and then I waited until I actually WANTED to work out more. Believe me it will happen. You will start to crave it. but just throwing yourself into too many things and goals at once is a recipe for disaster. So save yourself some time and just start slow.
You will also find that weight training is actually more effective at burning fat than just cardio alone. I slack at weight training but that’s mainly b/c I actually enjoy cardio. So I can’t wait to start my crossfit in a few weeks, it’s supposed to be an awesome workout. Eventually your body will just burn calories doing nothing b/c it will need them for all the muscle you’ve built up….pretty awesome eh?
Anyway so if you are trying to lose weight here are the tips I will leave you with:
- WRITE IT DOWN! - you can’t monitor how you’re doing if you don’t write it down. Plus seeing the results will make you more eager to continue
- BE REALISTIC – have goals, but make sure they’re obtainable, you can always change them along the way.
- DON’T RELY ON THE SCALE – use a tape measure, use a mirror or how you’re feeling. Don’t get caught up in the numbers game.
- STICK WITH WHAT YOU LIKE – if you don’t like running, you won’t run. So bike or lift weights, do yoga. Bottom line, do whatever you enjoy.
- DRINK WATER – I didn’t mention this but I cut out ALL beverages except water (I have the occasional glass of wine or latte) but for the most part I only drink water. This can carve POUNDS off in an instant and it’s great for people who’ve just quit an addiction – b/c water cleanses.