As part of this year's resolutions I have vowed to lose all the extra pounds that I have packed on over the last ten years. After three pregnancies my body is, well let's face it, less than desirable. You ever hear that term "Butherface"? Well, I consider myself to be a "Butherbody". Yep. That's me. Which is why I have finally decided to get off my butt and do something about it. I am much more accountable to others than to myself which is why I have decided to go public with my weight loss goals and create a Weight Loss Tips and Product Guide for all the Pretty Pink Momma readers out there that are working toward the same goal.
We all know what we are supposed to do - eat healthy and exercise. Sounds easy right? Wrong. I am one of those, like most, that knows what I am supposed to do but I have problems with actually following through. We all wish for that magic pill or potion that can make those unwanted pounds disappear but we all know that it quite simply doesn't exist. A true change of lifestyle is in order. It's hard to face but ultimately if you aren't willing to make that change your body won't change either. I am finally going to take the plunge and make some real changes in our lifestyle. This time I am confident that they will hold because my husband has actually agreed to the changes and is in full support. In the past he has not been so supportive. It helps that he is trying to lose a few pounds that he has gained over the years too. I am so happy that we are making this change together, it will be so much easier because we can support each other during this tough change.
Throughout my weight loss journey I will be testing out different products and sharing them with all of you. Food and beverage products will be included as well as other products that can indirectly help with weight loss. I will also be on the look out for great recipes and websites that can be used in creating and maintaining a healthy lifestyle.
To get started I have decided to compile a list of some of the tips that I have learned over the years but failed to implement until recently.
- Drink water - and lots of it. For weight loss divide your body weight by two, then drink in ounces the number that remains. For example: if someone weighs 200 lbs, 200/2 = 100, that person would want to drink 100 ozs of water per day. 100/16 = 6.25, so that person would want to drink about 6 bottles of water per day.
- In conjunction with drinking water, eat regularly. Its best to eat breakfast, am snack, lunch, pm snack and then dinner.
- When eating a meal try to have it consist serving wise of two proteins, one carb, one fat, one veggie. I notice that if I eat a bowl of cereal that I am usually hungry again within thirty minutes. I have found that when I eat an egg, toast, canadian bacon and a glass of milk that I stay fuller longer and don't start getting hungry until my AM snack time. The combo of the protein, fat and carb work together to stave off hunger.
- Keep a food and exercise journal. I buy a small blank notebook and in it I record all the food that I have eaten and the approximate calories of each meal. I also record all the water that intake as well as what exercise I did that day.
- The first page of my journal is dedicated to my current weight and body measurements. I measure my arms, legs, bust, natural waist, hips, theighs, calves and neck. After the inital weight and measurements are taken, from there I update my journal on a regular basis. I record and take my measurements only once per month and record my weight loss only once per week. In the past I have noticed that even if I have not lost any weight I have indeed lost inches which is why I feel that it is very important to include both.
- Each meal, for weight loss purposes, should not only be well balanced but only be around 400-500 calories, and the snacks only 100-200. In one day, depending upon what you have to lose, try to stick to a goal of 1400-1900 calories. Some trainers that I have worked with in the past have told me no more than 1200 but I have learned that I lost weight with 1400 in the past and I felt a little better knowing that those 200 extra calories didn't ultimately ruin my weekly weightly loss goals.
- Eat a high protein diet. High protein in conjunction with fewer carbs and moderate exercise will help you lose lbs. To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, you should do it slowly over the course of a week.
- If you are not all ready taking a high quality multivitamin, you should start. It is also a good idea to make sure that you are taking in enough calcium. Calcium can help aid in weight loss.
- Eliminate butter from your diet as much as you can. This is one of the hardest things for me to do. I love butter on everything! I have found that the spray butter is a great option and still gives me some buttery satisfaction without any of the calories or fat. I have also switched to cooking with I Can't Believe Its Not Butter.
- Exercise regularly. If you are out of shape start slow. Even doing just ten minutes of cardio a day can do wonders for your weight loss. Adding cardio to your workout every day is what is neccessary to lose weight. Using free weights is great too but if you only do the weights and fail to do cardio you will only gain in muscle instead of toning your body and trimming the fat. My dad is a perfect example of this. He only wanted to lift weights. he did free weights five times a week for over a month without doing any cardio. He didn't lose a pound. Once he finally started to incorporate cardio into his workouts he started dropping the pounds instantly.
Losing weight and adapting to the new changes will take some time. No one can expect to cut out all bad habits cold turkey. These are a few of the tips that I have started to implement in my new life style. So far this week I have lost one pound. I only exercised twice in the last week but I increased my water intake from 0 ounces per day to 64. I also reduced the amount of Cherry Coke (my total guilty pleasure) I drink in one day from three or four cans to only one. Eventually I plan to cut it out completely. Last week I also started eating healthier snacks. When I did eat a snack it was carrots and Ranch flavored Dean's Dip - yum!
I hope that you find these tips useful. If you have any tips that you would like to share I would love to read them in your comments.
To your success!