~ Day 21 ... 4/30... LAST DAY OF CHALLENGE...
B: Cottage Cheese / blueberries & coffee/cream
S: Pistachios (30)
L: Zucchini lasagna
D: Zucchini lasagna
Walked home from work
Time: 54 mins (my time is improving)
Ok, so here goes.
Starting weight: 170.5
Ending weight: 165.2
Total lost in 21 days: 5.3 pounds
I didn't take my measurements, I will have to do this soon, but at least I feel encouraged that I am beginning to see a lost. I am feeling more in control of my cravings.
What I have learned during this last challenge:
- That I have to be consistent with tracking my calories/macros!
- That intuitive eating is a wonderful tool. I am learning so much about how food fuels the body, and how to respect that my body is capable of letting me know:
• when I need to eat
• how much I need to eat
- What fats are good for me and how much fat my body needs to reach satiety, while still maintaining a calorie deficit for weight loss
- That cravings are natural, deprivation is unnatural; I have come to realize that it's not necessarily "what" I am craving that hinders my progress, but "how much" of it I indulge in. So in the bigger scheme of things, it really boils down to "balance". I have found that it helps for me to have some of those "forbidden" foods once in a while or a little every week because it "mentally" keeps me from going overboard... over the past 21 days I have found that indulging, sensibly:
• hasn't caused gut irritation /indigestion or bloating
• hasn't prevented me from losing weight
- Paleo/primal means different things for everyone, and this is where I agree with Tom Venuto's statement:
"... For one thing, I'm not sure if anyone knows EXACTLY how our ancestors ate, but I'm pretty certain that it depended a lot on the culture, climate and geography. Therefore, the amount of carbs eaten could have varied quite a bit, so I don't think there is just ONE type of paleo diet."
I do feel that "each person" has their own, "personal paleo code", based on Chris Kessler's "Personal Paleo Code" chriskresser.com/
. He also states that even with the paleo diet, "foods known to be problematic for some people are well-tolerated by others."
... so while there is, and I agree, a "basic" paleo guide, I also believe that there are many ways to use, define and refine this guide based on individual needs.
- I have also found that I:
• can't function on less than 50 carbs (Jack Kruse, Leptin reset jackkruse.com/my-leptin-
... couldn't do this)
• will still see weight lost progression when consuming between 50-100gms of carbs and cycling (zig-zagging) them based on my activity level for any given day
- I feel much better physically and mentally when I get at least 7 or more hours of sleep
- I am enjoying the freedom of not having to do "high intensity" workouts "ALL" of the time, and that it is counter-productive in reaching my goal. I must admit that I do enjoy cardio kickboxing, boxing, step aerobics, HIIT, but I have found that if I discipline myself, on my lower intensity days, I can still enjoy these types of workouts, while still having fun with them (Mark Sisson www.marksdailyapple.com/
- That I need to add more flexibility, core work into the mix, like pilates and ballet barre (Physique 57, PS57). I do love pilates, but I have so many workouts that I don't seem to have enough time to fit a workout in. My goal is to aim for 1 pilates session per week, and gradually adding more sessions.
I have a Fluidity barre, Cathes' Turbo Tower and dvd workouts. Most are "body weight" only exercises. I would like to add more workouts like these to my rotation as well.
So, there you have it. I am taking a week break and then on to another 21-day challenge. I love the challenges because they help keep me stay accountable.
My next challenge will begin on May 7th.