Wednesday, August 08, 2012
So, writing out my action plan in my last blog helped me a lot. It feels so good to be back on track and not have to stress about gaining weight over the weekend. This pas weekend I did not gain any weight! When I felt my appetite go crazy, I grabbed my ziplock bag of pre-chopped apples and grapes. It gives you the feeling like you're snacking, but it fills you up quick and it's healthy.
What REALLY helped during the week was pre-portioning left over spaghetti to heat up for lunch. I needed more variety in my life and I needed more of my favorite foods. Spaghetti is definitely one of my favorites.
So, in order to get in more exercise, since I am still working 12 hr days, I've been fitting in ~10 minute exercises during bathroom breaks. My job doesn't really designate breaks, you either take them or you don't. So, when I go to the bathroom (a public bathroom type setup), if nobody else is in there, I go into the big stall at the end and I do 100-150 jumping jacks, sit ups, push ups, and/or squats and lunges. I don't know if people are going to think this is weird/gross, but just know that this is literally the cleanest bathroom I have ever seen in my life. Much cleaner and nicer than my own bathrooms at home. So, it's not gross to me.
If I do this roughly 2-3 times per day, I can get in 10-20 minutes of exercise (the exercise usually are 5-10 minutes at a time). Sometimes, If i don't have as much time, I will just do 150 jumping jacks.
This small spurts of exercise help to make me feel better and less lazy during the day, and it actually takes the pressure off during my after-work exercise, which actually helps my workout because I'm not dreading it, i'm looking forward to it.
This week I packed left-over Baked Ziti for lunch during the week, so that's delicious. Only 330 calories for one serving :-).
Wish me luck this coming weekend, I'm taking my mom to diner and a movie for her birthday on Saturday so hopefully I stay on track. Plus i'm leaving for the beach on Sunday with 6 friends.
Friday, August 03, 2012
I've decided that it will probably help me if I write more blogs. Sometimes I get so busy that I don't have time to talk to people about things that are bothering me so I thought this might help.
First, I've gotten myself into a very frustrating cycle of eating too little during the week and then going food-crazy on the weekend. I've done a better job straightening myself out this week, but last week was the worst week yet. Here are the things I have realized that are causing this and what I am doing to work on it:
- First, there is so much junk food lying around for everyone at work so I am super strict on myself because I know if I eat some junk.... I will go overboard. So I don't let myself have anything. This constantly drives me absolutely crazy. I am working on eating more foods I like so that it doesn't drive me crazy. (Working on: Try having one small treat at the end of the workday Twice per week. If I get out of control, stop. Treat this as a temporary experiment.)
- Second, I am working so much, I don't pack enough food to bring to work and its also not enough variety of foods. I am staying with a co-worker and her family close to my job. My home is an hour and a half away. So I pack up my food for the week and bring it to work and only return home on the weekends. There isn't enough space in her fridge to go buy myself groceries so I end up with cereal, a ham sandwich and fruit every single day. I skip dinner. I think I'm lacking a variety of vitamins which trigger crazy food cravings on the weekends when i'm back at home around my food. (Working on: making dinners on the weekend that I can pack and bring with me as left overs to eat for lunch and dinner during the week to add more variety to my diet. Also, take my vitamins so that I don't get specific food cravings.)
- Third, I am too strict during the week and it only gets worse because I feel like I have to cut all the weight I gained over the weekend. This has literally turned into a cutting and binging routine that I need to straighten out. (Working on: start out slowly adding in small portions of foods I really love here and there.)
- Fourth, working 60+ hours per week seriously cuts into my exercise time. So when I literally have no time to exercise, I have to compensate by not having as many calories. By the time the weekend comes around, all I want to do is eat eat eat. (Working on: Exercising more on the weekends so that I wont want to snack as much)
Well, all these things added together pretty much show how I've gotten into this mess, but I have an action plan and sometimes I just need to write my thoughts out so I can sort things out. I already packed leftover spaghetti this week and since it's one of my favorite meals, it has already helped me. Plus, it adds a little variety to my day. I also took my vitamins today (which are easy to take b/c they're yummy).
The weekend starts this afternoon, so I guess we'll see if my plan works or not soon enough.
Wednesday, July 11, 2012
I had hit a plateau for the past 3 months and was not able to shake it no matter what I did. My plateau got a little rocky though when I started my new job in May which involves working over 50 hours/week and I put on just a few pounds. It's upsetting to put on a few pounds no matter what weight you're at.
Decreasing my calories wasn't working b/c it would just put my body into starvation mode. Working out as hard as possible would make me sooo hungry and wake me up to eat in the middle of the night. So I didn't know what to do until I heard about Calorie Cycling (AKA Calorie Zig-zagging).
So instead of thinking about your daily calorie intake, you focus more on your overall weekly calorie intake (remember calories in vs. calories out, we're just thinking more on a weekly basis now). Say you usually have about 1500 calories per day, that's 10,500 calories per week. Say you want to cut out about 1500 calories per week, that's 9000 calories/week. Instead of making your daily calorie intake lower every day at an average of 1285 calories/day, you want to confuse your body to prevent it from going into starvation mode.
SO, if you alternate days of high and low calories, it will recharge your metabolism on the high days while allowing for an overall weekly defecit as long as the weekly calories add up to 9000. With this example, say we have three high calorie days at 1400 calories and four low calorie days at 1000 calories. That's 9200 calories per week, close enough to our goal of 9000 calories/week. I wouldn't recommend going below 1000 calories, ESPECIALLY if you are exercising.
Also, I only do this for ONE week every two weeks. So for two weeks, I'll eat my regular 1300-1500 calories for maintenance. I work out 5 days a week and have some small indulgences from time to time and basically eat normal, well rounded meals. Then for one week I have a calorie cycling week. My low days are about 950-1000, and my high days are about 1400. On my low days I either do cardio & abs or have a rest day . On my High calorie days I do strength training with plenty of protein and calcium so I don't lose muscle from the low calorie days.
If you try to do this every week, YOU WILL GO INSANE!! You'll probably go crazy and gain the weight back. It's just something to boost your metabolism and wake your body up. It would be considered a crash diet if you did this all the time and it would probably be unhealthy to try to do long term.
I don't know how, but the first week I did this I lost four pounds (the weight I had gained from my first 3 weeks at my new job) and a half inch off my waiste and hips. Probably some water weight, but there was definitely some legit fat loss there. My clothes just felt better and I was able to keep the weight off during the 2 week maintenance period. Now, i'm on a calorie cycling week and I just thought I would share for anybody needing some help to get out of a plateau!!
Monday, June 25, 2012
All my life consists of during the sumer is working as much as possible to make money for school. I've been working probably 50-55 hrs/wk for about a month now. The most challenging part of my job is how unhealthy everyone is!!
One guy in particular brings in sooo much junk food it's unreal. On a daily basis he brings in bags of candy (usually Reese's cups), trays of store-bought chocolate chip cookies (the soft bakery kind), sometimes oatmeal cookies, and donuts and/or store-bought muffins. Last week they brought in cake for someone's birthday too, and the week before that someone brought in homemade peanut butter fudge.
Did I mention we have ice cream Thursdays?? Every Thursday this group of people takes turns loading up the freezer with atleast 3-5 different boxes of ice cream (usually klondike bars, drumsticks, reese's ice cream bars, snicker's ice cream bars, ice cream sandwiches, and the ice cream sandwiched b/w two cookies thingys.
I'm not kidding or exhaggerating! It's a constant battle for me to not stuff my face everyday. It's litterally the ultimate willpower challenge.
I had a luncheon one day and all they served was Pizza (which they bought too much of), chocolate chip cookies, sugar cookies, and 5 different types of soda. I didn't get to have lunch at that luncheon.
I know people will think/say "don't deprive yourself... it's all about moderation" but what you don't understand is that these are foods that trigger binges for me. One taste of a piece of pizza, and the next thing I know, I've eaten half a pizza. One taste of those delishious par-baked gooey soft cookies and I have just eaten 5.
The ice cream usually stays in the freezer all week so it's an ever-present nag. If I had one drumstick today, then i'd want one tomorrow, and if I let myself have JUST one each day, that's an extra 1000 calories I just added to my weekly intake.
I'm like a junk-food-a-holic. If I have a little bit my blood sugar spikes and I get even hungrier and then I can't stop. So I have to REALLY be careful. I don't let myself have any of the junkfood here at work. Because If I give in once I will give in all the time, and I can't afford to do that with the copius amounts of junk here at all times.
It really makes me so angry sometimes because it's so hard to be so strict all the time and I will just cry and have a freak out. But, I let myself have little things every now and then when i'm at home because i'm not constantly surrounded by junk there. For example, I had 2 white chocolate Lindor truffles this weekend. I controlled myself b/c they were my dads father's day present lol.
I just cant let myself slip up at work because I know it will open pandora's box. I just don't understand why people bring in such unhealthy food all the time.
I feel like I am constantly being pushed to my limits and that the world just wants me to fail. Like some force is just begging me to throw all my hard work away. It's emotionally draining during every second of my 10-12 hour workdays.
I know I just need to keep doing what I am doing, I have not had a slip up yet and I don't plan on having one at all. I know I wont eat any of the junk here at work because I already decided I wasn't going to throw my hard work away. But that doesn't make it easy and I just need to vent.
Thursday, May 17, 2012
My grandma on my mom's side got diabetes later in life. She was diagnosed probably around 65-70 years old. My mom has always been pretty thin, but she has started slowly putting on weight over the last few years. She constantly complains about how fat she looks in pictures and how nothing fits and she always feels so fat no matter what she wears. She's 51 and isn't used to carrying so much weight on her stomach.
I have been on a 5 day/week exercise streak for 17 weeks now. So I told my mom that she did not have a choice and that we were going to go to the gym together all summer long while I am home from college. We've been going for a week now and The first week was probably the hardest to get her to go. She made EVERY excuse in the world and I was seriously starting to get mad.
But, I told her she didn't have a choice because she needs to exercise and get healthy and quit making unhealthy dinners and eating huge portions and eating the free junk food she gets at work or else she is going to end up with diabetes.
Today she bought her membership after doing her one week free trial. It's just funny how after having to drag her into the gym kicking and screaming that now, she just accepts that he HAS to go. I told her she doesn't have a choice because I even offered to pay for her membership. She wouldn't let me pay for it, but she bought the membership and now just accepts that she has to go to the gym for an hour at 5:30pm on mondays and thursdays and at 9:30am on saturdays and sundays.
We do a cycle class on sundays, a cardio class on mondays, a more intense cardio class on thursdays, and a strength training class on saturdays. I pretty much go 6-7 days a week now, but these are the classes that she goes to with me.
I told her that now that we have the exercise part down, we have to slowly shrink her portion sizes. The main reason why her dinner portions are too big is because she eats little to no breakfast and a moderate lunch. So by dinner time, she's ready to eat a bunch.... and its really not a good idea to eat a 600-700 calorie dinner at 7pm. It's not that what she eats isn't healthy, she just eats too much of it right now.
It's kinda fun to help her out and she's happy to have the help. When I give her advice, she never takes it as an insult because she knows what she's doing wrong. She just needed help getting out of the rut she was in. I feel like it is so important to get a good routine going for yourself and get your family or whoever you live with involved.
I try to motivate her by saying, "think of how much better your going to feel when its over." And she says yeah and grumbles but then she is always super happy after our workouts... even the super intense ones. She always says the world looks so much brighter after a good workout and i agree. I love that she is working out with me and I plan to whip her into shape.
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