So, even though I followed the plan by only maybe 60% this week, I still lost another 2 pounds. That means I'm down by 19 pounds of fat total so far. It feels good, but even though people tell me I'm looking good I can't see any difference. My clothes don't really fit me any better, I don't see it in my face.
Dan says I can't skip meals anymore. If I need to, then I should set an alarm. Skipping meals puts the body into starvation mode apparently.
I rubbed some cajun seasoning on some chicken breast tenders and then surrounded them by fresh asparagus for dinner the other night. Turned out perfectly. I think I need more spices because I'm getting bored of chicken. And goodness knows there's no good fish in Utah.
My goal is to hit this thing by at least 80% this week. That means I have to get out and exercise more, and I have to follow the eating plan. I can do this. I think.
Showing posts with label meals. Show all posts
Showing posts with label meals. Show all posts
Thursday, July 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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