I've gotten lots of questions about my program and I'd like to give out a little more information.
I am doing a plan with the help of Dan Wilcox through Total Health and Fitness (feel free to ask for his contact info - he's not shy and he loves referrals). He's not a trainer, but effectively he's helping me train my metabolism. But he's not a trainer in the traditional sense.
Every week I go see Dan to report in, get weighed, and get my plan tweaked. He takes into consideration how I've felt (do I ever feel hungry? did I have enough energy? did I lose weight? etc.), and changes my exercises and menu. These changes are typically pretty subtle. I can go up by 50-100 calories or down by 300, add a day of weights or 15 more minutes of cardio.
In a nutshell, you start out with a set amount of calories for a week (remember to eat at least 5 times a day, protein AND carb at every "meal"). If you lose, raise the calories by 50-100 calories for the next week. Do that every week till you're barely losing - like only 1 pound. The week after that, drop your calories by like 300. Essentially this keeps your metabolism from setting a plateau, allowing you to lose weight consistently. Does that kind of make sense?
The beauty of going to Dan is that I've got a constant cheerleader/expert/guide through the whole process. The plan is tailored specifically to me. The foods on my menu are ones I like and will happily eat (he doesn't put something on my menu if I don't like it). The weights are things that I can do (in my case, they're all at home - I don't have a gym membership). The cardio is stuff my body can handle (my dad, who had a total knee replacement last year, is one of Dan's clients too).
I've figured out a couple of things so far.
1) I really do feel better when I follow the plan.
a) I have lots more energy when I don't go long periods without eating.
b) Turns out my body actually likes getting exercise. When I eat right in addition to my exercise, I don't feel so exhausted when I'm done. I feel just fine. Maybe a little tired/wobbly, but nothing I can't handle.
c) I think I'm getting sick less. That's a very very happy thing.
2) I can motivate anyone but myself. I actually do need someone else telling me how to do this. I need to be accountable or I slack.
3) Being in the habit of eating healthy is only difficult at the beginning.
a) It's much easier now to turn down the bad stuff or choose the good.
b) It's kind of like detox. It took a while to feel the effects, but now I feel so much better that I can't imagine going back. Well, I can fantasize, but I don't really want to eat bad anymore. I feel too good to give it up.
4) I LOVE sharing the excitement. I want everyone around me to feel good too!
5) I ADORE wearing pants that aren't constricting in the thighs.
Life is good. Just keep keeping on, right?
Showing posts with label Total Health and Fitness. Show all posts
Showing posts with label Total Health and Fitness. Show all posts
Wednesday, September 16, 2009
Thursday, July 9, 2009
Week 4 - 7 pounds
Yup, 7 pounds.
This week was a little bit tough because of the 4th of July. I mean, how can you not cheat at a barbecue where bratwurst is featured? I did have Dan's permission.
Besides some sanctioned cheats, I was really good about food this week. The awesome part of this program is that I honestly don't get hungry. I've gotten in some great walks (there's a good park not too far away and it's a great day trip for us, and I have a good friend that I like to walk with) and even done some weights. I need to do more, of course, but I'm doing great.
And I lost 7 more pounds!
That means I'm down almost 20 so far. Yippee!
Okay, so I want to talk a bit more about what I'm learning. The gist of this program (Total Health & Fitness) is retraining my metabolism through smarter eating and exercise.
Basically, you need to eat at least 5 times a day - every 2 to 3 hours. At those meals you need to eat carbs and proteins, but you should only eat enough to get you through to the next meal.
My menu hasn't changed much from the beginning, but here's what I eat:
First meal (7 or 8 am): small bowl of cereal (I've discovered Honey Kix - yum and very low cal) and an egg (I usually spray a small paper plate with Pam and crack the egg and poke it with a fork, then microwave for 45 seconds - perfect and no clean up)
Second meal (around 10): cheese stick (Western Family are all of the following: cheapest, lowest fat, lowest cal, and best at "stringing"), 5 Triscuits (doesn't seem like much, but amazingly it's plenty - I eat the best flavor ever... fire roasted tomato, or sometimes the rosemary and olive oil), and a piece of fruit (although today I substituted with 3 very yummy tomatoes).
Third meal (noonish): sandwich (Sara Lee Delite bread has only 45 calories per slice, sliced deli-type ham or turkey, and I found some flavored american cheeses with only 70 calories per slice - I got a cheddar bacon flavor and a garden veggie flavor, tomatoes and pepperoncini if I've got them), and a handful of Sun Chips (we're back on!). I also drink a lot of Crystal Lite lemonade. I love that flavor, almost as much as I love the cherry pomegranate. It helps fill in the holes.
Fourth meal (around 3): half a cup of cottage cheese and a yogurt (Activia is pretty low cal). I like to mix them, but I might continue the obsession with good fresh tomatoes and do cottage cheese and tomato and then do yogurt separate.
Fifth meal (6ish): chicken breast or fish (I like to microwave a frozen breast for about 2 minutes, coat it with crusting and spices, and then cook it in the toaster oven for about 25 minutes), half a cup of brown rice or a small potato (I have to admit I'm not a big fan of brown rice - I don't like the texture. I do love wild rice but it's super expensive.), and a bunch of veggies. If I do a potato, I'll microwave it in a baggie for a couple minutes, cover it with fake butter (can't believe it's not...), veggies, and a dollop of fat free sour cream. It's surprisingly tasty.
Sixth meal (8): Skinny cow or other such yummy cold treat - about 100 calories or less. Yeah, not much of a meal, but it's a perfect late treat.
Dan said if I eat later than 7 pm I should cut out the rice or potato. And if I stay up really late I can do a small snack of protein (like a cheese stick or egg or something).
Simple enough, right?
So the deal is, you raise the calories every week till you're barely losing and then drop them suddenly again - this keeps you from hitting plateaus and also trains your metabolism higher and higher. Pretty nifty trick, eh?
I'd put up another pic, but the numbers aren't changing yet. Not there anyway.
This week was a little bit tough because of the 4th of July. I mean, how can you not cheat at a barbecue where bratwurst is featured? I did have Dan's permission.
Besides some sanctioned cheats, I was really good about food this week. The awesome part of this program is that I honestly don't get hungry. I've gotten in some great walks (there's a good park not too far away and it's a great day trip for us, and I have a good friend that I like to walk with) and even done some weights. I need to do more, of course, but I'm doing great.
And I lost 7 more pounds!
That means I'm down almost 20 so far. Yippee!
Okay, so I want to talk a bit more about what I'm learning. The gist of this program (Total Health & Fitness) is retraining my metabolism through smarter eating and exercise.
Basically, you need to eat at least 5 times a day - every 2 to 3 hours. At those meals you need to eat carbs and proteins, but you should only eat enough to get you through to the next meal.
My menu hasn't changed much from the beginning, but here's what I eat:
First meal (7 or 8 am): small bowl of cereal (I've discovered Honey Kix - yum and very low cal) and an egg (I usually spray a small paper plate with Pam and crack the egg and poke it with a fork, then microwave for 45 seconds - perfect and no clean up)
Second meal (around 10): cheese stick (Western Family are all of the following: cheapest, lowest fat, lowest cal, and best at "stringing"), 5 Triscuits (doesn't seem like much, but amazingly it's plenty - I eat the best flavor ever... fire roasted tomato, or sometimes the rosemary and olive oil), and a piece of fruit (although today I substituted with 3 very yummy tomatoes).
Third meal (noonish): sandwich (Sara Lee Delite bread has only 45 calories per slice, sliced deli-type ham or turkey, and I found some flavored american cheeses with only 70 calories per slice - I got a cheddar bacon flavor and a garden veggie flavor, tomatoes and pepperoncini if I've got them), and a handful of Sun Chips (we're back on!). I also drink a lot of Crystal Lite lemonade. I love that flavor, almost as much as I love the cherry pomegranate. It helps fill in the holes.
Fourth meal (around 3): half a cup of cottage cheese and a yogurt (Activia is pretty low cal). I like to mix them, but I might continue the obsession with good fresh tomatoes and do cottage cheese and tomato and then do yogurt separate.
Fifth meal (6ish): chicken breast or fish (I like to microwave a frozen breast for about 2 minutes, coat it with crusting and spices, and then cook it in the toaster oven for about 25 minutes), half a cup of brown rice or a small potato (I have to admit I'm not a big fan of brown rice - I don't like the texture. I do love wild rice but it's super expensive.), and a bunch of veggies. If I do a potato, I'll microwave it in a baggie for a couple minutes, cover it with fake butter (can't believe it's not...), veggies, and a dollop of fat free sour cream. It's surprisingly tasty.
Sixth meal (8): Skinny cow or other such yummy cold treat - about 100 calories or less. Yeah, not much of a meal, but it's a perfect late treat.
Dan said if I eat later than 7 pm I should cut out the rice or potato. And if I stay up really late I can do a small snack of protein (like a cheese stick or egg or something).
Simple enough, right?
So the deal is, you raise the calories every week till you're barely losing and then drop them suddenly again - this keeps you from hitting plateaus and also trains your metabolism higher and higher. Pretty nifty trick, eh?
I'd put up another pic, but the numbers aren't changing yet. Not there anyway.
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