|
I'm just getting back on the horse after a 15lb weight gain (YIKES) right after quitting smoking. All in all, it's a fair trade, I believe. My goals aren't about looking supermodel-hot, but rather being able to do the things I love well into my later years without the medical problems that tend to follow age.
After witnessing someone fairly young (45) go through some VERY serious medical problems that could possibly have been prevented by making healthier choices, I'm choosing my health now.
I belong to a food co-op where I get tons of produce weekly, as well as options to purchase organic breads, etc (Bountiful Baskets). This has been the biggest and best change in my family's diet. I've learned to cook around what I have, meaning produce never goes bad in my house, and my family gets at LEAST 5-6 fruits and veggies daily.
For this weight loss program, I've combined philosophies from several different sources and put together something that works for me on a day to day basis, as well as something I can adjust slightly to allow me to lose weight as I need to. I don't think any diet is successful unless it's a lifestyle change, so essentially, that's what I've done/am doing.
I've combined things from the paleo diet, the eat clean diet, eating for wellness, juicing, and a few others. Yeah, that sounds complicated, but its not. Here's the breakdown:
If it comes with a long shelf life, I won't be eating it.
I consume COMPLEX carbs in combination to LEAN protein at every meal.
I have at least 5 meals per day - breakfast, lunch, snack, dinner, snack (with my latest snack being at least 3 hours before bed), more snacks if needed/desired, provided I am within my allotted protein/carb/fat/calorie count for the day.
I try to keep my fat intake less than 30% of my total intake.
I drink at LEAST 96 ounces of water per day, on TOP of any other beverage items I drink (which is usually coffee).
My recent weight gain has primarily been through empty calories and snacking, aka soda, high sugar juices, flavored coffee, alcohol, and snacking late at night out of nervous habit. Luckily, the rest of my eating habits have remained about the same. First on my list to do: Make friends with water. Start cutting back/cutting out all of the other garbage and consume as much water as possible.
Day one (the second day is always the official "day 1" for me - there's always a good 3-4 lb "shock" loss when you first jump into a new routine, and I don't like to count that.) goals for the week: hit 136 by sunday, do at least 3 hours indoor workout routines, and walk at least 2 miles.
|
1007 kcal
|
Fett: 36,51g | Eiw: 69,61g | Kohlh: 108,13g.
Frühstück: whey protein, whole grain oats, coffee. Mittagessen: strawberry, cherry tomato, celery, basalmic vinegar dressing, mixed salad greens, chicken breast. Abendessen: Hard Bolied Eggs, Cooked Broccoli (from Frozen, Fat Not Added in Cooking). Snacks/Sonstiges: Lowfat Fruit Variety Yogurt, peanuts, plum, water, celery, peanut butter. mehr...
|
|
2163 kcal
|
Bewegung:
Gymnastik (Schwierig, z.B. Liegestütze) - 10 Minuten, Schreibtischarbeit - 2 Stunden, Stehen - 3 Stunden, Hausarbeit - 1 Stunde, Gehen/Walken (Sportlich) - 5,5 Km/h - 1 Stunde, Schlafen - 8 Stunden, Ruhen - 8 Stunden und 50 Minuten. mehr...
|
|