How I lost 30 pounds
Because I know some people are going to want to know how I lost the first 30 pounds, I’m going ahead and including it here. Clean eating and exercise is the bottom line. The more blogs and instagram pages and facebook pages you read, you WILL see a theme. There is no magical pill, there is no easy fix, you have to work. Eat right, and exercise.
Keep Track of your Food
I use the free SparkPeople app to count calories and activities, and I try to keep it at 1500 calories a day. Try not to go too far under 1200 calories because too few calories can be just as damaging as too many, and you may not see results. Sometimes adding 100-200 calories can help you get over a plateau.
Eat Clean, always Know what you are eating
I eat clean 90-95% of the time. At the beginning I tended to eat out a lot and I realized that I was making bad choices at restaurants too often. It doesn’t work to indulge only in a restaurant if you’re eating in a restaurant 3-4 times per week. Takeout counts too! ALWAYS know what you’re eating. If the restaurant is a chain, it will have nutrition calories listed. My motto is that I can eat it but I have to eat it mindfully. If a meal is 1,200 and I really want to do that? Ok but I’m going to go into it knowing it’s nearly a day’s worth of calories. Ask for things to not be cooked with butter, some restaurants put butter on everything. Don’t eat the bread, if possible ask they don’t even bring it. Make the restaurant meal your cheat meal, but again you still have to be mindful about it. A cheat meal isn’t an opportunity to gorge one’s self on chemical crap.
Keep temptations and crap food out of the house
I don’t keep chemical crap and/or sweets in the house. If I have cookies, I will eat cookies. If I really want ice cream, and I have to leave the house to get it, I’m less likely to eat it. I do like sweets and I try to keep healthier choices in the house – No sugar added Edy’s fruit pops are a favorite of mine. I also love Halo Top ice cream, which is sweetened with stevia. Stay clean with it though! Artificial sweeteners, aspartame, even splenda (yes sorry!) are just as bad a sugar, but in a different way. Don’t go to the supermarket and grab the “diet” ice cream and candy and cookies. Don’t buy processed “fruit” snacks that don’t actually contain fruit (apple juice concentrate as the 10th ingredient isn’t a good, healthy thing!) Don’t buy gluten free crackers that have 30 ingredients you’ve never heard of in them. Clean eating is some substitutions but some things you can’t really recreate. Minimally processed is the norm of a clean eating diet – and if I just have to have a kitkat, I will eat a kitkat not a diet kitkat knock-off.
It’s tougher now that I live with a teenager, but what I have done that works really well is not having a bunch of crap food around for him either. He picks one or two things that he has around and I don’t touch them because that would be really unfair. I may eat one chocolate chip cookie if he bakes chocolate chip cookies but It would be rude to eat his food. Things he or my boyfriend don’t eat I’ve asked them to not bring here; my boyfriend’s mom was bad about sending powdered donuts home with them but neither of them eat any! So I’ve asked them to just not bring them home to begin with.
Log activities, use a step tracker
I wear a Fitbit activity tracker and my current step goal is 10,000 per day. That’s a realistic stretch for me because I have to spend a lot of time sitting while I work, sitting at the computer, and being sedentary.
Move every day
I walk my dogs several times per week. This is good for them too because they need exercise as well! I also try to get to the walking trails near my house 2-3 times per week unless it’s the dead of summer. (We hit 100+ during a Mississippi summer.)
Do Cardio. Slow is better than not at all
For the first 30 pounds, I tried to do cardio 3 times a week, specifically this free Couch to 5k mix. I stayed on each week until I could run all of the intervals without stopping, no matter how long that took. It was slow going but that was ok!
ladies, lift weights! muscle burns more fat
I weight train 3-4 times a week. I’ve lost almost 10% body fat so even when the weight on the scale doesn’t move much it’s cool to see that body fat % go down. Women are sometimes afraid of getting too ripped but let’s be really honest here, you aren’t going to look like a body builder by lifting weights a few times a week. People have to work very hard to look like that. Check out my Workouts board on pinterest for ideas on how to start.
if it doesn’t challenge you it doesn’t change you. Get uncomfortable.
I push myself. I hate being uncomfortable and getting sweaty but you don’t see results if you don’t work hard. I do try to do things I like as opposed to things I hate though. I don’t like running, I just don’t. I’ll walk faster, for longer, than I will run. So I walk instead of running.
I’m not paid to endorse any of the things/products listed here, nor was I given any of them for free! Just fyi.