Sometimes I really don't know what I would do without my blog and my blog friends.
First of all, an example of what my diet has been like for those of you who were kind enough to offer to look at it.
Typical day:
Breakfast: Steel Cut Oats with a couple tablespoons dried fruit and a splash of soymilk
After gym snack: banana and 2 teaspoons of peanut butter
Lunch: sandwich turkey and lowfat cheese on a sandwich thin or half sandwich on organic rye lettuce and tomato.
Afternoon snack: 10 almonds and lowfat string cheese
Dinner: 6oz protein of some sort, vegetables and occasionally some brown rice.
Snack: 1% Milk and a 60 cal sugar free pudding or a graham cracker.
Here is an example of my daily Sparkpeople stats
I seem to be okay in most things. I'm definitely not eating enough vegetables but I usually start eating salads in the spring again.
One comment I got that was really interesting was about the Lexapro. I know I gained weight when I was on it and after doing a little bit of research, lots of people have had problems losing while they were on it and for a month or so after going off of it. I'm staying off of it and continuing to try to combat my anxiety issues with exercise. I also realized I no longer spend $20 a month on the pills which now goes to my gym membership:)
Here's my plan for the next month:
Learn my BMR and really work the numbers on my calorie intake (this is hard for me. I suck at math. I'm a fine arts major!)
Track measurements and body fat percentage
Reduce carbs (keeping oatmeal but focusing on protein and veggies for the rest of the day)
More water
500 calorie burning cardio sessions 6-7 days per week
no weight machines, just abs, pushups, squats and lunges
Thank you all again for all the advice and contributing to my plan for the next month. Please feel free to critique and keep it coming. I feel like I have so many people cheering me on and that's the main reason I'm not giving up.
I've gotten a few awards lately and I so appreciate them but haven't been in the best frame of mind to acknowledge them yet. I have a post saved as a draft and I promise to get to that this weekend.
Have a great weekend all my blogofriends!
Your new plan sounds really good, and I know you'll do great with it!
ReplyDeleteHope you have a great weekend!
xoxo
Your eating sounds spot on. Just keep it up and try not to fret about the scale. It will definitely catch up with you if you keep moving and keep eating like that.
ReplyDeleteYour plan is inspiring, it sounds really healthy and acheivable. Hang in there, I'm sure you'll notice a difference soon.
ReplyDeletePrevention has a pretty good calculator that will tell you how many calories you need to MAINTAIN your current weight:
ReplyDeletehttp://www.prevention.com/cda/toolfinder.do?tf_type=calorie_calculator&channel=weight.loss
Obviously to lose you want to eat less than the number it calculates. I know you work out hard so I'd say you could pick moderately active. Of course this calculator doesn't take into account EVERYTHING so it is just a good place to start!
As for food it looks like you are doing pretty well with dairy and whole grains, protein etc. but I agree some more veggies would be good. And what about healthy fats...like olive oil? You could put some on your veggies or protein at dinner.
Have you ever tried unsweetened almond milk? I love the unsweetened vanilla almond breeze, it goes really well in oatmeal and is only 40 cal for 1 cup.
I like the taste of dried fruit but hunger-wise it doesn't do much for me; maybe incorporate your AM snack into your breakfast? Oatmeal with banana and peanut butter is divine!
With dinner, 6 oz of protein can be a lot; a standard serving size is 3 oz. I myself am usually more in 3-5 range so I can't speak for strictly adhering to 3 oz. If you eat red meat especially, 6 oz can add a lot of calories depending on the cut.
I like you new plan - I would up the 2 tsp. of peanut butter to at least a tablespoon (we ARE talking natural peanut butter, not something with added sugar, right?). You need some healthy fats - what about adding some avocado to that turkey sandwich? Don't do what I did and be afraid of good fat - your body does need some. I am big on having a good amount of protein at every meal so maybe you could tweak your breakfast to get some in there. Otherwise, adding more veggies is a great idea...and I think your calorie count might be a little on the low end considering how much exercise you are doing.
ReplyDeleteWhatever you do, know that we are rooting for you, Tina! Good luck and hang in there!
YES definitely natural peanut butter. I hated it until I discovered storing it upside down in the fridge. Never stir again :)
ReplyDeleteYou new plan sounds good and doable! You know that eventually, if you keep doing all the right things, the scale will move where you want it to!
ReplyDeleteHave a wonderful weekend.
I think your calories are a bit low, but if you start adding more fruits and veggies - and good fats, like avocado, you'll see them go up a bit. Steel cut oats are a great carbohydrate and you'll get carbs from your added fruits and veggies too!
ReplyDeleteHow about having something simple like slice cucumber with a splash of balsamic vinegar as the side to your lunch sandwich?
Like I said yesterday, just keep working at it and you'll find what works exactly right for you!
Tina, I think your new plan sounds good except for the lack of actual weight lifting. Science has shown over and over that building lean muscle is one of the single-biggest contributors to long-term weight loss/maintenance. The more muscle you build, the higher your BMR will be, which makes it easier to lose weight over time. I'd really encourage you to swap in two of your cardio sessions per week for a circuit training program, where you keep your heart rate up and burn calories AND do weight training.
ReplyDeleteOh, and YES to the other comments re: more calories in the form of veggies and healthy fats! Keep your protein as high as possible, too - that's also shown to really aid in fat loss.
Regardless, I am so glad to hear that you have a plan for the next month and I look forward to watching your success. The scale can only be stubborn for so long.
I like the approach where for you knowledge will be power! Also you sound so much more determined than yesterday and that's terrific!
ReplyDeleteHi, I've been reading a long for a week or so as I just found your blog..Also an Atlanta girl --suburbs towards Athens actually. I've lost 100 lbs over 2+ years and I tend to lose wt in spurts. Sometimes 10 lbs in one week and then nothing for 5 -6 weeks, though the effort is there. When I read your comments about feeling like you had to give in and go for a lap band surgery seminar I could hear myself. I just know for me that isn't the solution.
ReplyDeleteHere are a couple of suggestions-do with it what you will. Much of this is from my own tried and true experience. I support your new plan , but just wanted to share some things I did that really shook up my own process and seemed to really make the difference . Much of this can involve $$, but I see it as an important part of my budget.
1. Exercise: if you can, work with a trainer to push your intensity level. even if it's just a few sessions to see if there is a difference and to learn from . Basically work smart. ..I can't push myself as hard as a trainer can and it made a difference in my wt loss when I did. I was spending hours at the gym doing cardio, but it took a trainer to show me how to get "more bang for my buck"...lots of red face and sweat.
2. I see a nutritionist monthly and she modifies my diet depending on wt loss and my successes or failures and basically tells me like it is and when I need to do something different. Northside hospital / St Johns I think have nutritionists you can connect with , but they are all over.
4. Atlanta has a couple of local fresh food delivery systems where you can get differnt calorie ranges but as low as 1200 -1400calories / day in meals and snacks. It might be an idea to shake up your body with a week or 2 of this. It helped me realize how I over portioned, obsessed on food, etc..These are not no carb..and are based on American heart, cancer, diabetes associations. One is Good measure meals and the other Fresh and Fit.
Just an idea to see some other options
Sounds like a good plan, Tina. I really admire your dedication and determination. Keep it up!!
ReplyDeleteGood luck to you! I am on celexa, so I understand your worry about the weight issues. It is tough. For me, I haven't been able to go off because I lose control of my eating (need the serotonin, even if it is just a quick boost from simple carbs) but I have experienced weight gain on it for years. So, I feel stuck. I agree with most of the above posts. Keep up the good work!
ReplyDeleteBest,
Two
http://drophalfofme.blogspot.com/
I know this goes against our brains, but you really do need some good fats...olive oil, avocado...I know you're getting some in the almonds, those are excellent, I think you're just not getting enough. It really is necessary. Everything else looks great, as long as you up the veggie intake. I've found (when I'm doing things RIGHT), that I can lose decent amounts per week when I eat between 1500-1700 cals a day, as long as I'm working out 5-6 days a week. You're going to do just fine after tweaking things a tiny bit. :)
ReplyDeleteHi Tina - I can't add anything more than the excellent comments you alread got. It sounds good, and adding in the extra fat will not only be good for your body, but will make your feel more satisfied. Who would complain about putting avacado on a sandwich!!?
ReplyDelete