Who talks about New Year’s Resolutions in May? We do. How youare you doing with yours? My 2 resolutionshad to do with BUDGETING… 1. My money 2. My calories to lose some weight. Today’s post will revisit the latter. I started to count calories (using myfitnesspal app) back inNovember. I’ve lost 12+ pounds and I amreally happy with how all my clothes fit. Moreso, I am happy about what I eat and how I feel. My “pals” who include girlfriends, sisters,mom, cousins, uncles, my husband and everyone else who asks us about it, can’tbelieve how it works! It is pure MATH…clear scientific evidence (calories in- calories out)! Counting calories works to lose weight! Everyonewho stuck with it religiously for 12 weeks has made significant healthy changes. Besides the inches lost, we have had some greatlaughs and created memories cheering each other on and competing atthings. It has been a fun game to playwith each other- for heaven’s sake, my husband special ordered me adidas shoeswith “muffintops” embroidered across the heel. A couple girls got into the “alpha dog”competition at the gym and they kicked BUTT! One of them is advancing to the nextround. I have enjoyed many “plank offs”at parties with these healthy buddies. My uncle who is 20- years older than me won the last round- darn it!
This post was inspired by 2 of my favorite “sisters”… we won’tuser real names just yet so we will call them… Mrs. Weet Weet and Mrs. GigglesMcGoo! They want to lose weight but they just aren’tsure what to eat or how to grocery shop. A fellow muffintop loser (the Ridler) and I put this together as aneasy to use guide for dropping some pounds. Starting with BREAKFAST!
First, a few notes from my experiences: When I first became aware of calories, I kept going over my1310 calorie a day budget. My friendlooked at my log and we quickly realized that I ate up most of my calorie allotmentbefore noon! I also realized that I havea lot of will power in the morning and it starts to dwindle as the day goes on.SO- the best place to start to make changes was in the morning… atbreakfast. Then later in the evening, Imight have room for an evening snack or glass of wine.
COMMIT TO 8 WEEKS! Ifyour 8 weeks starts now- you are looking at now until the middle of July. First, you have to learn to record everythingyou eat… that takes a few days. I usedto nibble the kids leftovers and take “handfuls” of things without even realizingit. Measure EVERYTHING! Once you knowhow to record everything that goes into your mouth, you can try to adjust theamounts. Becoming, aware of your dailyhabits takes a few weeks to get used to. Then it will take you a few more weeks to make new habits. That’s why I think that 8 weeks is a magicnumber to see results! You will get intothe swing of it! Before you know it, you will be dropping 1 pound a week. Yourclothes will loosen up! You will feel lighter! You will have more energy! Youwill be able to move more quickly and confidently. Boom! You hit your goal then you can eat morecalories per day again. When you reach 8 weeks, you will want to do another 8 weeks with a new goal.
Calorie Breakdown:200 (breakfast 8- 9am)100 (snack 10 or 11am)250- 350 (lunch- noon or 1)100 (snack 3pm)350-450 (dinner 6-7pm)100 (evening snack)TOTAL: 1100- 1300 calories
Breakfast:
OPTION 1:
Oatmeal Bliss!
Oatmeal (150 for 1/2 cup)- Almond unsweetened vanilla milk (18calories for 1/2 cup)Add a handful of blueberries, strawberries, grapes or blackberriesJ (when they are startto go bad and are getting mushy you can still eat them in your oatmeal or a smoothie!)- ~20 caloriesCoffee or Tea with measured 1 Tbsp creamer 35 calories- (Splenda?Stevia? NO SUGAR) Total – just over 200
OPTION 2:
Eggerific Sandwich!
Egg white sandwich- ½ English muffin (50 calories for Thomaswheat), 2 egg whites (18 calories per), thin slice of ham (15 calories) spraybutter (zero calories)¼ cup of cottage cheese (45 calories)Coffee or Tea with measured 1 Tbsp creamer 35 calories- (Splenda?Stevia? NO SUGAR) Total- less than 200
OPTION 3:
Shake it up!
Protein shake- 1 scoop ~100 calories, 1 whole cup of almondmilk (35 calories) plus fruitIt doesn’t seem like it fills you up but it’s fast andhealthy- great way to get your vitamins and suppliments. It’s an energy booster…it starts your metabolism. Plus, youwill be eating 2 hours later. Coffee or Tea withmeasured 1 Tbsp creamer 35 calories- (Splenda? Stevia? NO SUGAR) Total: Less than 200
OPTION 4:
Yogie Morning!
1 serving of greek yogurt (140 calories) with high protein granola(1/8 cup 70 calories) Coffee or Tea with measured 1 Tbsp creamer 35 calories- (Splenda?Stevia? NO SUGAR) Total: 200
OPTION 5: Peanut butter (1 Tbsp is 100 calories) on an English Muffin(Thomas wheat 100 calories)*You will figure out that a whole Tbsp and a whole muffin isa lot! You could cut it in half.Coffee or Tea with measured 1 Tbsp creamer 35 calories- (Splenda?Stevia? NO SUGAR) Handful of berries (25 calories)Total- less than 250
Now remember, IF YOU DO A CARDIOVASCULAR exercise to burnextra calories, you can eat more! Add them to your calorie count! Get to the gym, go for awalk, a bike ride, chase your kids at the park, play softball, do yoga etc.etc. !
As I have said before, I LOVE breakfast foods! I use to LOVE cereal. I used to eat Kashi Go Lean Heart to Heart cereal (thekids call it “mom kind”) almost every day. Now I enjoy it now and again but smaller portions and with skim milk or almondmilk.I have beenknown to eat a pumpkin roll with cheesecake filling french toast but I savethose for dessert on days that I work out.
I don't like to call this a "DIET" in the sense of a temporary thing... it should be changing the way you eat forever... HOWEVER, you will NOT have to monitor so closely what you eat for too long. Do it until you make new habits and lose the weight. While you are trying to lose you are consuming a deficit of calories. Once you get used to new foods and portions, you will not want to go back to your old ways- your old ways will gross you out. You will get more calories a day to maintain you new weight and your new calorie count will feel like a ton. This new YOU will feel great! It WILL make your form new habits to eating the rightportions of food! Please note: I knowthere are always better and better ways to eats. (eliminating caffeine,cleanse, raw foods, all organic, vegetarian, no sugar) This is where I am on myjourney and I am REALLY happy to be here now. Another BLOG that I LOVE is REAL FOOD. They are all about healthy choices!
So, there ya go… those are our favorite breakfast options todrop pounds. Tell us what youthink! Look forward to upcoming posts forlunch, snack, dinner and dessert options.
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