Thursday, January 31, 2013
I lost 3.5 pounds this week.
I am going to attribute this to a few things:
1. Stepping up my workouts again, consistency and intensity wise. I've primarily been using a Jillian Michaels Ripped in 30 DVD which is about 25 min long. I add in elliptical time too a few times a week.
2. I went back to logging food. Yup. I don't like spending the time to track, but the reality is that it is sooo easy to over do it, and when you're trying to lose 'only' 10-20 pounds, an extra 100-300 cals can make the difference between getting to goal or not.
3. I am retraining my brain to realize that my body really doesn't need much to survive and thrive. Way less than the av. American believes (not that anyone reading this is average :). Just because I feel a hunger pang doesn't mean I'm going to DIE. I try to drink water now, or have some coffee with milk or do something else and not immediately grab for food in the heat of the hunger moment. I can see on my log what I've eaten and what I have planned for the day, and it is enough for my to sustain myself. I have to get over the 'fear' of hunger. That's what I'm training my mind to begin believing. I've also thought a lot about making sure I have a calorie deficit. I went to a BMR calculator and figured out how many cals I need to lose weight. That was helpful too.
I think those are the main three things. Sleep has been rough this week for a number of reasons, but I know I'll be that much more successful when I can get more quality sleep. I also joined a gym today that has a pool. I have been going to the same gym for close to 10 years. It's a great, bare bones gym, but I need pool access so I can do more cardio with my foot injury (plantar faciitis).
I've been listening and enjoying Jillian Michael's podcast. She's pretty entertaining, and gives good advice and has good guests. I highly recommend it. She calls the last 10-20 pounds 'vanity weight', and talks about how the approach to shedding this weight is quite different than if you have 30+ pounds to lose. I'm thinking about getting her 'Unlimited' book that she's mentioned. Anyone read it? It got some good reviews on Amazon.
Anyway, have a good day, and keep plugging away. It's not easy to get to goal, but it is possible.