Wednesday, February 13, 2013
Most trips are not made on a single road. I'm sure you are all familiar with the mapquest step by step directions. My journey has a long set of those. I have settled into a very predicatable 0.4 - 0.6 pound weekly loss. Occasionally I manage a bigger drop but that seems to be my norm.
I've really increased my cardio and added circuit training at the gym and still I had a 1/2 pound loss this week. I decided that I need to look more carefully at my nutrition. I eat in a weekly range (200 calories lower than my normal range) and the normal range on weekends. This "should" produce a pound a week weight loss but it doesn't with me. So I had to look at the quality of my calories.
My protein choices are sound - grilled or baked chicken, turkey and fish, legumes, occasional nuts, egg whites and no fat dairy. I eat a variety of vegetables (lettuces, peppers, tomatoes, broccoli, asparagus, carrots, sweet potatoes, peas, etc.) I am eating more fruit (apples, bananas, strawberries, blueberries, pineapple, and cranberries). I eat 100% whole grain, high fiber breads and never a top AND bottom to my sandwich.
So where is the rub? SUGARS I'm still eating too much added sugar. I buy those 100 calorie packs of cookies. While this is portion control to be sure it's not quality food. I turned the bag over last night and the #1 ingredient is: SUGAR! The same with candy - while a fun size bag limits my portion it's still SUGAR.
Over the past few years I first gave up sugared cola then last June diet cola. I now drink only water. I figure if I can do that I can certainly get these sugary foods out of my diet. It won't be easy. I think I'm addicted to sugar! Surprisingly my blood glucose is normal (I even had the HbA1C test - normal). Having said that I don't think sugar is my friend.
I'm going to try stepping down from my sugar high and first limiting myself to no more than 100 calories of foods that have sugar as the #1 or #2 ingredient. I hope to eliminate them completely at some point.
I do know that when I eat them rather than being satisfied they tend to make me crave more. It's like a monster that teases me to "walk this way" and when I get close grabs me and won't let go! HA!
My plan is to try this 100 calorie limit on sugary foods for one week and see what happens. If I have success I may lower that to 50 next week and try to eventually get that to zero.
I have to start somewhere and at this time of Valentine's chocolates THIS girl is putting the lid on it!
Looking for something SWEET on the scale next week... til then