Jan 192015
 

Well, we are a few weeks in to 2015! How are your new year’s resolutions going? Are you still on track? If your goal was to lose weight this year, I hope you are finding your groove and settling in to your new routine.

I think there are a lot of different ways to approach weight loss. Weight Watchers is a great program and I think it’s one of the best options out there (although I never did WW). It teaches you portion control and how to eat in a healthier way in the “real world” as opposed to a Jenny Craig type program where you only eat their food.

Whatever your path, here are a few tools that can help you along your way:

Scale

I know, I know, the dreaded scale. If you can get away with losing weight and not using a scale–just go by measuring and how clothes fit–more power to you. You’re probably better off. But for most of us, a scale is a necessary evil. Don’t get me wrong, there are a lot of factors that go into weight loss and health and they can’t all be measured in a number. But this is a good place to start to track your progress.

If you can, find one of those fancy scales that don’t show the number. They sound fantastic and someday I’d like to have one. Basically you set up the scale, weigh yourself, then put in your goals. The next time you step on the scale it will tell you your progress without telling you your actual weight. I like the concept–I think it’s healthier emotionally than seeing a number and feeling devastated but instead you see that you lost a percentage of your weight compared to the last weigh in.

No matter what you decide to get, make it a habit to weigh yourself consistently. Whether it’s once a week or every other week or once a month, try and be consistent: same time of day, before eating or drinking any water. Keep a journal or track the progress in some way.

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Heart Rate Monitor

I’ve talked a lot about heart rate monitors on this blog. I never had one while I was losing weight and I kind of wish I’d had. I think it could have spend up some of the weight loss. What the HRM did for me was twofold: 1) It taught me to TRAIN SMARTER and 2) It gave me better accuracy in the gym.

With training smarter, I noticed it first with running. It taught me how to pace myself. It really did teach me how to run. When I first started running I thought it was “run as fast as you can as long as you can” and that’s not right. Or healthy. Or effective training. The heart rate monitor taught me how to pace myself and stay within the zone for extended periods of time. I am such a better athlete because of my HRM.

With the accuracy, I finally knew how many calories I was really burning. The cardio machines aren’t accurate at all, even putting in my age and weight. And when I don’t do machines, I want to know how many calories I’m burning lifting weights or doing body weight exercises. It helps knowing the actual number.

Read this old post for more details: Polar Heart Rate Monitor Tutorial.

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Food Diary App/Journal

I think tracking is THE number one way to lose weight. Being aware, being consistent, being HONEST with food tracking WILL work. The trick is to be honest with portions and calories you are consuming. If you aren’t honest in your journal, you won’t see weight loss. And this is something I know well!

There are a ton of free options out there. I know that Spark People was a really popular website for people. If you are on the go and want something that you can use anywhere, a smart phone app is probably the best choice. I use My Fitness Pal and I know that Lose It is also a really popular app.

The reason I think a calorie app or food journal is so important because it’s right in your face. It makes you be aware. You are aware of calories in food, you are aware of what you are eating, you become aware of what food makes you feel good and what food does not. Tracking your calories will show you where you need more work (for me, it’s sugar). If you get an app that breaks down your intake you can see if you’re eating enough protein and fiber, if you’re eating too much sugar (ME!), if you are deficient in vitamins. It’s just all around a great tool to help you in your journey.

Check out these old post for some more suggestions:

How Do You Track?

How to Count Calories

The Battle of The Calorie Counters.

 

Water Bottle

I am always trying to drink more water. I am so bad at this, but I’m getting better. Having a large water bottle at work that sits right next to my computer reminds me throughout the day.

Drinking water is a good thing all around, but if you are trying to lose weight drinking more water can be essential. It fills you up. It takes the edge off hunger pains. How often have you thought you were hungry and you mindlessly munch of snacks when in reality you were just thirsty? I’ve done that many times. Listening more carefully to body cues can help with weight loss (am I REALLY hungry? Or just bored? Thirsty? etc).

My tip would be to ditch the sodas, the juice, etc, stop drinking your calories and switch to water.

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Food Scale

This has done so many great things for my weight loss. For a long time I just went off the nutritional labels and then eye-balled portions. Portion sizes have always been my downfall and you can go along, thinking you’re doing great and then discover you’ve been tracking for 1 serving when really eating 2 or 3! No wonder weight loss wasn’t happening. For awhile I did the food measuring with measuring cups. This is better than eye-balling it and guesstimating, but it’s still not perfect.

A food scale was so eye opening for me. We got one a few years ago and one of the first things I used it for was cereal. The box says a serving size is 3/4 of a cup or 1 cup. Okay cool. I measure out a cup and think I’m doing ok. Then I used a food scale and measured out the serving according to grams (per the nutritional label) and HOLY COW. I had been eating way more than I thought!! (Read this post: M is for Measuring Mistakes!)

A food scale is fantastic. If you buy ONE THING to help in your weight loss goals, this would be the one I’d recommend.

Finally, if you’re new to my blog, check out this weight loss series I did a few years ago:

How to Lose Weight Series: 

Week OneWeek One Check In

Week Two , Week Two Check In

Week Three

Week Four

Week Five

Five Truths of Weight Loss

Five Truths of Maintenance

Hope it helps jump start your weight loss resolutions!

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Jan 132015
 

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Lately…I’ve been struggling. What I find most discouraging is that I’ve become the cliche…now part of the “gained it back” club. I fought that for so long. For 6 years I maintained my weight loss and didn’t see fluctuations that tipped me over my goal weight and I felt confident and happy that I was able to keep it off. I didn’t worry too much about gaining back the 100 pounds I’d lost because I knew I wouldn’t let that happen.

I’m not trying to be melodramatic. I am fully aware that gaining 10-15 pounds is NOT the same as gaining back ALL the weight. No, I have not gained 100 pounds. But it’s a damn slippery slope and 15 pounds is a lot. It needs to stop before it DOES become 100 pounds.

It’s hard that weight is still such a big thing on my mind. I wish I could “let go” and not worry so much. I wish I could not stress about those few pounds. I just can’t shut that off–well, I did, for September and gained 10 pounds! It sucks that food is ONCE AGAIN back in the forefront of my life and my mind. For so long I was able to do what I do — count my calories, eat in moderation, continue exercising — and not be super focused on every single pound and every single bite. Sadly, that focus is back.

The holiday season is making it even harder. I was making progress and had lost about 3-ish pounds of the Honeymoon Weight, which is A LOT for me. When I am this close to goal weight, losing even 1 pound a month is a struggle. It’s a struggle for several reasons. First, my body is used to eating the calorie count I’ve been eating for so many years. In order to see a loss, I would have to restrict my intake pretty drastically. This is hard at the level of fitness I engage in. Restricting too much will just backfire. So where is that happy medium?? Second, my activity level is already really high and that means I can’t do MORE without risking burnout, overuse or injury. I am not going to risk injury by working out more. That is not the answer.

One of the other cliques is the Healthy Living Blogger/Weight Loss Blogger that suddenly disappears and then you find out it’s because they gained a bunch of weight back. No one is immune to this! Which I am figuring out now. I am trying not to be like this. I am still trying to lose the weight. If I disappear for awhile it’s mostly because I’m kind of tired of blogging and need a break…not that I am gaining more weight.

I’ve been trying to figure out what works. I am still counting my calories. I’m reminding myself, on a daily basis, that I need to create a deficit in my calories–that means NOT always eating all the calories I burn at the gym.

I still work out 5 days a week with 2 rest days. I’ve been in kind of a workout rut lately and I think my body is used to what I’m doing. One thing I’m considering for January is increasing my days at the Warrior Room to 3 per week instead of just the 2 I currently do. I think I will see more definite results with that third day. One concern I have is overuse injury potential. Stay tuned.

Sorry to sound like such a Debby Downer. Losing weight was so much easier the first time….go figure.

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