Hello My Internet Friends!!!
Today, I’m going to discuss how I lost 7 lbs over the last 4 months without changing my lifestyle drastically. My goal is to show you that weight loss can be done manageably, but also to give you an idea of what it does take to drop those unwanted lbs.
I decided it was time to lose a little bit of weight after I came back from my maid of honours wedding and stepped on the scale to see a number I wasn’t too happy with. Now, let start off by saying that I think focusing too much on what you weigh is unhealthy, but it can give you a relative indication on how your body is doing.
When I came back in early April I was 139lbs. I’m 5’4 and pretty muscular, but I did not like the way my clothes were fitting so, slowly, I made small changes and the weight has come off. Today, roughly 4 months later I’m 132lbs.
So what did I do? Well, I changed my a) diet and b) the intensity and amount of physical activity I was doing.
*Note: When starting this weight loss mini goal I was already active 4 times a week and relatively healthy with my consumption. If you are looking on how to start a new exercise program visit this blog and this blog.
Diet
My diet before was pretty standard: Bagel for breakfast with tea, usually salad for lunch, a couple snacks and sitrfry/pasta/Mexican for dinner... here are the changes I made.
1. Protein and Less Carbs at Breakfast: Over the last 4 months I have changed my bagel or nothing but tea for breakfast to 2 poached eggs, half an avocado, and 2 pieces of light rye toast. I make sure I eat this every morning, even on weekends. Sometimes I’ll have half a glass of OJ or a tea with 2 sugar and milk.
2. Eat out Less: This change was more of a consequence from moving from downtown Kitchener to the suburbs. Scott and I cook pretty much every night, and eat out maybeonce a week. While living down town we’d definitely eat out once a week and sometimes up to 3 times a week. Take out/restaurant food usually has more sodium and higher fat content then home cooked meals.
3. No Bread Products for Lunch: I think this (along with my breakfast change) has made a big difference. I eat lots of fruit and veggies, salads, nuts, cheese for lunch but avoid bread. Most of the time my lunch consists of half an apple with peanut butter and some cut up vegetables, or a salad with chicken and cheese. Before I would have no lunch, subway, or left over pasta.
4. More Snacks Throughout the Day: One thing I’ve really managed to do well except for 3 or 4 busy days over the last 4 months is to make sure I’m eating every 2-3 hours. I don’t eat a lot, but I make sure I eat something. For example, if I notice 2 hours has past I’ll eat a handful of nuts or baby carrots or a yogurt.
5. Smaller Portions at Dinner: Scott can contest that this is one of my biggest downfalls. At dinner I’m notorious for having 3 servings then eating as I put left overs away! I’ve changed this to smaller servings, one serving. If I don’t feel satisfied after dinner I have some fruit or a glass of wine and that usually does the trick.
6. No More/Less beer: It’s no secret that I drink. I know lots of fitness professionals that are 0 alcohol advocates. I am not one of those people because I think wine and beer is a very big part of culture. However, I have basically cut out all beer over the last 4 months. My drink of choice is white wine. I also try to never have more than 2 glasses. I may have 3 if it’s the weekend or I’ve had a really...really bad day
7. Drink More Water: I aim for at least 3 pints a day
Exercise!
As I mentioned above, before starting this mini-experiment, life change situation, I was regularly physically active. My weeks starting out generally looked like this....
Monday: Rest day
Tuesday: Climbing sometimes spin
Wednesday: Every other week high intensity circuit training 45 minute class
Thursday: Climbing
Friday: High intensity circuit training (HICT)
Saturday: nothing
Sunday: nothing
What I have changed since then in a) climbing more when I can, b) more high intensity circuit training (2-3 times/week, and c) lots more cardio
This is what my weeks generally look like now. My goal is to something everyday (with one rest day sometimes), while listening to my body (e.g., if my legs are sore I'll do cardio not weight training)
Monday: Strength training 6am class 45 minutes
Tuesday: Climbing + OR HICT
Wednesday: Every other week HICT OR workout on own
Thursday: Climbing OR Spin
Friday: 45 minute HICT/Spin/Climbing/Hot Yoga (sometimes I’ll do 2 of the 4 in different combinations)
Saturday: 2 hour fitness class or workout
Sunday: Rest day or workout depending on how my week went.
So there is lots of variation in my workout schedule. I think this has kept my body guessing. Also the huge increase of HICT has really done a number on my numbers!
As always, if you have any questions, comments, or concerns let me know. Now... a chicken salad is calling my name!
Stay Strong
~Byn
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