Hi-Ya !
The five-week series on weight loss is all my "Two Cents" of real-life experiences and personal research. What works for me may or may not work for you, but my hope is that by sharing my experience and "two cents" it will inspire you to get started on your own "Healthier Me" journey :)
Studies have found that weight loss is generally 75% of diet and 25% exercise. When you have a moment read an article that I found quite interesting on weight loss,
My first priority when I began my journey was to figure out how to change my eating habits.
Making healthy food choices and changing your eating habits can be challenging and overwhelming. I let the hustle n' bustle of life and poor planning dictate my food choices and eating habits. It was rough in the beginning. I threw in the towel a couple of times, but I always got back in the ring. Remember: You only fail if you give up !
Fast Forward: Today I'm more conscious about food and my eating habits than I have ever been. I am a food label fanatic, I pay a little more for organic and try to make the smartest choices every chance I can. One of the changes I made was planning out my meals.
Meal Planning
Did you know that by eating every 3-4 hours you curb your cravings, speed up your metabolism, which causes your insulin levels to stabilize, thus improving your energy levels ?
My day typically consist of 3 square meals and 2-3 snacks, all which are portion-controlled and balanced.
This is typically how my day is planned
Breakfast: 8am. I tend to have a green smoothie with protein, as this keeps the hunger a bay for a few hours. If by chance I'm not blending then I'm eating an overnight oatmeal cup I've prepared the night before or my egg white crusted pizza.Snack #1: 10am. My stomach is growling a little bit now, so I normally tend to opt for a protein snack, veggies or mix of them both. Example; carrots and hummus.
Lunch: 12 Noon. I brown bag just about everyday, which not only helps me to make good choices, but saves me money. I normally go with a salad of greens (romaine, spinach, or kale) and add toppings such as; chicken, shrimp, dried cranberries, red onions, feta cheese, beets, kalamata olives. In the winter months I like to make a pot of soup or turkey chili to get me through the week.
Snack #2: Between 3 - 4 pm. My sugar cravings tend to be in an uproar around this time, so I normally grab me some fresh fruit and pair it with a protein. Example: An apple and almond butter or grapes and mozzarella cheese stick.
Dinner: 7pm (*This time can vary). This meal consist of a meat and some veggies. Once in awhile I'll add brown rice, quinoa or sweet potatoes. Sometimes I like to go meatless, so I recently added tofu to my food repertoire, which is a protein-packed goodie !!
Snack #3: Before 9pm. This snack may or may not take place. It all depends on how hearty my dinner was. If I partake in this snack it is normally coconut-oil popped popcorn sprinkled with some Mrs. Dash garlic and herb salt-free seasoning.
My meal planning consist of some prep work. I believe I have mentioned in a previous post how I prep all of my fruit for the week for my daily green smoothies. This concept is the same for other meals. With my salads, I make sure all my greens are washed. If time permits I will make a dish to get me through the week of lunch meals. Through the week my meal planning is normally spot on, but on the weekends, well, that's a different story. I don't always have my plan snacks for the day (life happens), but I do make sure I keep em' close when I'm out n bout'.
Here are a couple of my "go-to" snacks, some which are portable :)
You Bite it, You Write it !
In week's 3 series, Move your Body, I touched a little bit on journalizing your progress. Its important to keep a fitness diary, but I think its just as important to have a food diary. Before all the apps....I kept my food diary the ol' fashion way... a notebook and pen ! I wrote down everything I ate. A bag of chips, leftover fries off my kids plate, even a few Hershey kisses from a co-worker's candy dish. It all adds up. I realized I was snacking most of my meals.
I challenge YOU to keep a food diary for one week and see how it changes your behavior. What's one week, right ?!?! If you prefer not to go ol' skool with the pen and paper, go ahead and download a food tracker app to your smart phone. I've been been using "MyFitnessPal" for the past 4 years.
It's free and easy to use and the food database is on point. Go ahead and sign up now !
Let me give you a real-life example how keeping a food journal kept me on track....
I love almonds and when I found out I can eat them as a snack I was a happy girl. Well after about a month of eating my new fond snack I begin to gain weight, not at an alarming rate, but noticeable. I couldn't understand why until I reviewed my food diary and discovered the only real change was the intake of those NUTS !! They are a "good" fat, but they carry a lot of calories, so I had to cut back. I still eat almonds, but in moderation.
Water, Water, and more Water
I have read many calculations on how much water you should drink on the daily basis. Whether its eight 8-ounce glasses or half your body weight in ounces, the benefits are the same. Drinking water can help encourage weight loss. You'll see a difference in your skin, hair and your mental alertness. Drinking a glass before meals may even help you from devouring that whole plate of pasta !
I'll admit I struggle with my water intake every day, but what helps me stay on top of my water regimen is the new craze, infused water.
There lots of ingredients you can fill a pitcher or glass with, but here are a couple of my favorites:
- lemon wedges, mint leaves and cucumber slices (I call this drink...my spa getaway)
- strawberry & pineapple
- oranges and lime slices
- watermelon
If I'm not boosting my water with fruit, veggies or herbs then I'm throwing in a couple of lemon wedges to my tall glass of H2o! Read about the health benefits of drinking lemon water.
Remember, Remember, Remember !
Remember to remind yourself that this healthy lifestyle change is a journey, not a race. I found that gentle reminders help me to keep things in perspective. I tend not to be so hard on myself if I cave in and have a slice of pizza or a chocolate chip cookie. I have it, enjoy it and move on...One Plate at a time !
Until next time.............
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