Its easy to fall off the wagon when there's temptation everywhere. I've avoided fast food for some time now, however my boyfriend continues buying junk food and stockpiles it in our fridge and freezer. As I've said in previous entries I love food, but I need to develop a better relationship with food. I can't cut something out of my diet completely I believe dieticians call this 'binging and purging'. I do need to have a salty or sweet treat every now and then but I have to learn to not go overboard which brings me to my next tip, portion control.
I love this tip because I really feel like I'm getting the best of both worlds. When it comes to meals I've started using a 'lunch' size plate as my dinner plate having a really large meal at the end of the day just doesn't make sense, your body doesn't need a lot of energy when we're supposed to be winding down in the evening.
I used to get really annoyed when there was a platter of scones or muffins in the lunch room at my office and they had all been halved or quartered. I thought "who does this, either eat it or don't eat it", but now I get it. I recently halved a brownie and I didn't feel deprived in fact it felt like the right size. I've noticed lately that I'm feeling full on less food even though I'm still eating three meals a day and two snacks. I can tell that my body is changing, what used to be a 'jiggly' area is turning to muscle and even my skin is starting to improve from my new diet.
These choices, like portion controlling your meals might sound crazy, but anytime you think it sounds that way, pull out your 'before' picture, in fact stick it on the fridge or anywhere that you'll notice it and keep your end result in mind. I know old habits die hard but keep track of the little changes in your body and think of them as milestones toward your goal. In my case the goal is to be comfortable in a bikini...
Thursday, November 1, 2012
The Evening
When I get home from work I'm starving and get right ot work making a large dinner, which I split in two and use the other half as my lunch for work. My challenge is to make my dinners healthy yet filling so that I'm not tempted to snack in the evening. If I snack during the day I'm not that worried because I have time throughout the day to burn it off......but in the evening I'm SOL.
The Solution:
I've started making my dinners half veggie, basically my plate has to be half full of veggies regardless of whatever is on the other half. I find that leaving my veggies raw makes them more filling, I'm trying to stay away from sautees and stir frys where I know I'll just add too much salt and oil for seasoning.
The Solution:
I've started making my dinners half veggie, basically my plate has to be half full of veggies regardless of whatever is on the other half. I find that leaving my veggies raw makes them more filling, I'm trying to stay away from sautees and stir frys where I know I'll just add too much salt and oil for seasoning.
Wednesday, October 31, 2012
My boyfriend and I are going on a vacation to Jamaica November 26th and I need to tighten up my body quick! As of right now I'm 5'9" weigh 154 pounds and I work out 5 days a week at a health club doing a variety of classes. I also take long walks with our dog in the evening and I've made a few changes to my diet already such as bringing my lunch and breakfast to work to avoid fast food. I'm not fat but I'm not thin either and that means, NOT READY TO BE PHOTOGRAPHED IN A BIKINI!!
I like food and refuse to starve myself, so here are some of the changes I'm making to speed along:
1. Water, Water, Water
In the AM I usually have two coffees with double cream and sugar to get me going. I'm subbing in flavoured tea and water to avoid the refined sugar and cream.
2. Keep Busy
When I get home from work I find that I'm usually prepared for the next day and relaxing on the couch by 7PM. To burn extra calories I'm trying to stay on my feet as much as possible, whether its cleaning out my closet, scrubbing-up my bathroom or vaccuming everything counts.
3. Sleep
I'm a relatively good sleeper but more is more. Sleep allows your body to repair and mend and take care of itself, I usually shoot for 8 hours but I really only get about 7 at the most. Hence I'm giving myself a curfew of 9:30 to be in bed. Every little bit helps.
4. Snacking
My office is always loaded with goodies. There's always mints at reception and chocolates or leftovers from whatever we were celebrating the day before (we make a lot of excuses to celebrate) so as healthy as I make my lunch I always find myself nibbling on junk throughout the day. I can't throw out the office goodies without being burned at the stake so I've stocked my desk with almonds, pistachios, dried apricots and dates. If you're going to stock up on these items check the ingredients on the package, for example dried apricots , should only have dried apricots as an ingredient. Anything with added sugar or salt and you might as well keep eating the office junk.
5. Check-in
I used to be a fanatic and weigh myself when I woke up and when before I went to bed. I've decided to weigh myself on Monday mornings to reduce my stress level and hopefully do a little less calorie counting. A few years back one of my best friends said to me when I stopped worrying about losing weight, I lost it.
6. Maintenance
Since I won't be spending all my time on the scale wondering 'is this my actual weight? or is this my actual weight plus bulky sweater and yoga pants' I have more time to focus on other things that will help with a good bikini pic in Jamaica. I'm getting my nails done, eyebrow threading, I'm exfoliating and doing facials at home and I'll be getting a spray tan as a 'base' before we leave for the sunny beaches of Montego. I've been told that a spray tan can help define any new muscles that may pop out from all that exercise.
7. The Bikini
I don't have a lot of weight to lose and I know my body type is Athletic in frame so I need to find a flattering swimsuit. I have a smaller chest so a halter for the top and my legs are a little short so I'll be getting bikini bottoms that tie on the side to add the illusion of length.
I would post a pic as my 'Before' but I would just die if my derriere was on the internet right now. So trust me when I say I'm not fat, not thin
Hope these tips work, I'll keep you posted.
I like food and refuse to starve myself, so here are some of the changes I'm making to speed along:
1. Water, Water, Water
In the AM I usually have two coffees with double cream and sugar to get me going. I'm subbing in flavoured tea and water to avoid the refined sugar and cream.
2. Keep Busy
When I get home from work I find that I'm usually prepared for the next day and relaxing on the couch by 7PM. To burn extra calories I'm trying to stay on my feet as much as possible, whether its cleaning out my closet, scrubbing-up my bathroom or vaccuming everything counts.
3. Sleep
I'm a relatively good sleeper but more is more. Sleep allows your body to repair and mend and take care of itself, I usually shoot for 8 hours but I really only get about 7 at the most. Hence I'm giving myself a curfew of 9:30 to be in bed. Every little bit helps.
4. Snacking
My office is always loaded with goodies. There's always mints at reception and chocolates or leftovers from whatever we were celebrating the day before (we make a lot of excuses to celebrate) so as healthy as I make my lunch I always find myself nibbling on junk throughout the day. I can't throw out the office goodies without being burned at the stake so I've stocked my desk with almonds, pistachios, dried apricots and dates. If you're going to stock up on these items check the ingredients on the package, for example dried apricots , should only have dried apricots as an ingredient. Anything with added sugar or salt and you might as well keep eating the office junk.
5. Check-in
I used to be a fanatic and weigh myself when I woke up and when before I went to bed. I've decided to weigh myself on Monday mornings to reduce my stress level and hopefully do a little less calorie counting. A few years back one of my best friends said to me when I stopped worrying about losing weight, I lost it.
6. Maintenance
Since I won't be spending all my time on the scale wondering 'is this my actual weight? or is this my actual weight plus bulky sweater and yoga pants' I have more time to focus on other things that will help with a good bikini pic in Jamaica. I'm getting my nails done, eyebrow threading, I'm exfoliating and doing facials at home and I'll be getting a spray tan as a 'base' before we leave for the sunny beaches of Montego. I've been told that a spray tan can help define any new muscles that may pop out from all that exercise.
7. The Bikini
I don't have a lot of weight to lose and I know my body type is Athletic in frame so I need to find a flattering swimsuit. I have a smaller chest so a halter for the top and my legs are a little short so I'll be getting bikini bottoms that tie on the side to add the illusion of length.
I would post a pic as my 'Before' but I would just die if my derriere was on the internet right now. So trust me when I say I'm not fat, not thin
Hope these tips work, I'll keep you posted.
Wednesday, July 18, 2012
Tips To Stop The Evening Eating
CLEAN
- I find when I'm tidying up my condo I get so distracted that I don't even think about food. I used to eat food when I was bored, which is weird, I wasn't hungry but I thought 'I'm bored might as well eat.'
- I usually pack my gym bag for the next day, start a load of laundry, do a load of dishes, make my lunch for the next day and vaccuum (we have a dog that sheds a lot)
- It doesn't seem like much but this little bit of prepping and tidying takes about 1.5 to 2 hours, that's time where I'm not mindlesly eating and I'm actually accomplishing something in the process.
- I'm pretty fortunate that I'm dog has a lot of energy so I'm forced to spend at least 2 hours a day outside exercising him. This could be walking on nature trails or letting him run through the dog park. This also helps you burn more calories than you think. The average dog owner loses 14 pounds a year, by simply taking care of their pet.
- I love getting a pedicure afterwork, or my bangs trimmed, or my eyebrows threaded. Doing these little things that I like to call 'maintenance' after work is another great way to stop the mindless evening eating. Doing something good for your body while trying to lose weight will also help motivate you. A lot of women find that getting a haircut can dramatically change their appearance along with weight loss. A more flattering cut can highlight cheekbones, a slimmer neck and a more defined jaw.
- Don't just read anything, read something that'll keep your attention for at least an hour. If you're like me '50 Shades of Grey' is a great place to start. I also find that reading health magazines like 'Women's Health' and 'Shape' provide a lot of advice and recipe ideas. The before and after stories are really motivational too, keeps me off the couch.
- Single or in a relationship 'date night' is a must. Maintaining the relationship with your spouse or partner is essential to your weight loss as they're your biggest supporter and the person you're most intimate with. Who knows your pro-active approach to weight loss may rub off on them.
- I know a lot of people are going to be upset about this one but it really helps. Think of all the money you spend over the course of a year on chips, chocolate, pop and pizza. Now instead of heading out for snacks, head out for a new outfit. Shopping is a great motivator to lose weight and for those of us who hate the scale what's more rewarding than going down a jean size? The time spent browsing through the market or mall burns additional calories and it gets you out of the house. I find that once I'm up and about I don't even think about snacking.
Monday, July 16, 2012
The Motivation
I hate shopping for pants, shorts, skirts any kind of bottom you can imagine and especially swimwear. I know I'm not the only one out there either. I get so excited about going shopping and then I end up buying lots of dresses so I can disguise my lower half. In fact I've become so good at disguising my real size with dresses and leggings that a lot of my friends are really shocked to see how heavy I look in a swimsuit. Well that's it! I'm no longer content with just hiding my lower half, I can be slim, and no longer dread shopping for jeans!!!
My motivation for any weight loss usually comes when planning a vacation. Last year I thought that I actually looked OK in a bikini until I saw the photos, its crazy! In a mirror I would twist and post to make my body look toned but as soon as a shot was snapped of me on the beach or by the pool, you could see it, the FAT!! and there was no hiding it, no denying it! it was there and it still is. I decided that this year's trip to Mexico would be different, our plan is to go in November so I have 5 months to do something about it.
I will be posting weekly regarding my progress and what measures I'm taking to end the jiggling.
I have already joined a gym and I go to classes 5 days a week on my lunch break and I've also started walking my dog more in the evening. I already take my lunch to work and avoid fast food. To view the classes I participate in at my gym please click on the following link http://www.worldhealth.ca/classes/quick-class-finder.aspx?c=53, any feedback regarding how I should organize my week of classes would help. My first post will be July 23rd, 2012.
My motivation for any weight loss usually comes when planning a vacation. Last year I thought that I actually looked OK in a bikini until I saw the photos, its crazy! In a mirror I would twist and post to make my body look toned but as soon as a shot was snapped of me on the beach or by the pool, you could see it, the FAT!! and there was no hiding it, no denying it! it was there and it still is. I decided that this year's trip to Mexico would be different, our plan is to go in November so I have 5 months to do something about it.
I will be posting weekly regarding my progress and what measures I'm taking to end the jiggling.
I have already joined a gym and I go to classes 5 days a week on my lunch break and I've also started walking my dog more in the evening. I already take my lunch to work and avoid fast food. To view the classes I participate in at my gym please click on the following link http://www.worldhealth.ca/classes/quick-class-finder.aspx?c=53, any feedback regarding how I should organize my week of classes would help. My first post will be July 23rd, 2012.
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