Thursday, April 12, 2012
I was just reflecting on how much more aware I am about good nutrition & lifestyle than I was 20 years ago.
Like many women, I always thought I could benefit from losing a few kgs - even though, I cringe when I think of the anxiety I had through my late teens/twenties when I was actually skinny!!!!
Anyway - I was thinking about some of the silly things I did to 'lose weight'. I did all the common ones, like skipping meals, following fad diets etc, but I think these are some of the best.
Not drink water before bed, so I would weigh less in the morning
Duh - all I did was wake up with a headache, and a desperate need for water - which I interpreted as a need for food! Scoffing multiple bowls of cereal - when I did not need the food, but the water in the milk!
Taking lunch from home to work - bolied white rice and sweet chilli sauce. What was I thinking? Basically a refined carb covered in sugar. I think I thought the chilli would boost my metabolism . . . where was the protein, fresh fruit & vege etc
When I did buy lunch, getting rice and curry sauce - but no meat. I thought this was a healthier option? Uh - no! The meat was probably the best bit. The sauce is full of the fat that comes off the meat.
I'm sure there are more - but I can't think of them.
SP has given me knowledge - which makes smart choices soooo much easier to make!
Wednesday, April 11, 2012
Maintenance is a funny thing - I have been in my goal range of 58 to 60 kgs (around 130lbs) for 21 weeks, but I still feel like I am struggling. That's almost 5 months!
I seem to focus on the bad choices I make. Are they going to derail me, and undo all the good work? I don't recognise that they are so much fewer than they used to be. I thought I should dedicate a blog to the good choices I made today.
I took the kids on an outing today, by train rather than by car. I always get better incidental exercise pushing them in the double push chair
I remembered to take water and an apple for myself, rather than just remember healthy snacks for the kids
We ate lunch at a cafe. My kids generally leave a lot of bread from their sandwiches - which I hate to waste . . . so I just ordered scrambled eggs. No toast. Less waste (and less on my waist)
Catching the train home I caught a different line, which stops further from our house - adding 20mins to my walk
Snacked only on fruit and veges today
I have not touched the leftover Easter eggs today - since once I start I can't stop. I have tracked a small portion for after dinner - then I will clean my teeth for bed.
Cold roast beef for dinner. Already weighed and plated to stop me 'eyeing' more than I should have
I will meet my calorie, carb, fat, protein, fruit & vege and water targets
A lot of these choices I make everyday.
Sometimes I make the decision to relax on one or two of my choices, but not often.
This is why I am maintaining.
Wednesday, April 04, 2012
3 hot cross buns in the freezer. Mini ones, that are only 122 calories.
I ask the kids if they want one - my 4y.o. says yes, my 2y.o. says no.
So I put 2 in the toaster.
I eat mine, and the 4 y.o starts on his . . . as I mindlessly go to the freezer to get the last one out, and put it in the toaster.
My 2 y.o. starts fussing - I want a hot cross bun too
Hmmm - I just asked you and you said NO
There is no reasoning with a 2 y.o.
Anyway - I give her the third HXB. Saved from myself.
Tuesday, April 03, 2012
Even though I am Australian, this is a saying I grew up with.
Actually the saying was often applied to my grandmother, who was very frugal about the small things - but had expensive taste. In her case the saying was 'Save the pennies, spend the pounds". Anyway - I digress.
The saying refers to how it is the little decisions we make daily & often that have the greatest impact on achieving our goals.
If your goal is saving money, then focusing on little things like not wasting food, switching lights off, taking care of your clothes, car pooling are great habits to develop. These are saving the pennies, which in the long run puts the pounds in the bank. The bigger purchases that you make along the way are less of a problem - because you think about them. "We are saving for a house, but we need a new washing machine" - because you are mindful, you make a conscious decision to spend a few pounds.
If your goal is to lose weight, or eat healthier - it is the little daily decisions that have all the impact. The occasional events - like a best friend's birthday are not so much of a problem - because you go into it consciously - "I know I am going to go over budget with this party, but it is the first time in a month that has happened. It wont send me off my path".
I eat the same breakfast every day - well 95% of the time. So its important to make sure that it fits well into my daily calorie target. When I first started SP, my breakfast was too big, and had not enough protein - so to meet my daily goals was always going to be a struggle. Now I have a new breakfast habit.
Mostly I eat my lunch and dinner at home - and for the most part I cook them. So it has been important for me to develop a suite of recipes that have lots of veges, whole grains, lean proteins & healthy fats - so I can always whip something up that fits into my daily goals. Now I have new cooking habits.
Every morning I have 3 glasses of water before I leave the house. This makes it much easier to meet my daily water goal of 8 glasses. Now I have a great water habit.
Being home with my kids, I have been taking a lot of pleasure in getting a takeaway coffee, which often results in me getting a baked good which I share with the kids. This can equate to about 300 calories - which I can fit into my daily goals, but it often involves a lot of juggling. Or sometimes it means I go a little bit over.
This is an almost daily habit, which I have decided to change.
I can make the coffee at home (with a dash of non fat milk, and no sugar - compared to a latte which has almost a cup of non fat milk) and bring a snack from home. I can easily save 150 calories - which makes the daily goals so much easier to achieve.
My daily habits are like pennies in the bank - which over time become pounds (lost or not gained).
So occasionally if I want to go out for coffee with a friend and we share a muffin, I can do so - knowing I have pennies in the bank.
Saturday, March 31, 2012
I have been maintaining for about 20 weeks - thats 4 and a half months.
Considering that I have not been able to do any real cardio for the last 6 weeks, I have to celebrate this - but I feel like I am just hanging in there.
So, I need to set out my goals for the next 3 months.
1. Keep maintaining - any sign of going over goal weight on that scale, and I react faster than a 100m sprinter out of the blocks.
2. Get the allergy thing sorted out - a.s.a.p. No procrastination. Then get back on the bike - 3 times a week
3. Strength training. I have no excuses for not doing this. The other day whilst my kids were at the park playing, I was able to do some push ups, tri dips, assisted chin ups, etc. 3 times a week - just do it!
4. During the week, make healthy snacks/lunch for myself for when we go out. (I am always making snacks & lunch for the kids, but don't worry about myself - then I am starving and end up buying something naughty, or inhalling PB sandwiches before I have time to think about it)
There it is - its hardly ground breaking, but it highlights what I need to keep front of mind!
Get An Email Alert Each Time ROOSTER72 Posts