Monday, July 08, 2013
I'm making a few adjustments this week to both my eating and exercise plans. I used the first 4 weeks of SP to adjust to the program and to track my food and exercise and get involved in the online community. It's been great to come to the site daily because it brings a certain level of focus to my lifestyle changes. I love the articles and have enjoyed listening to SP radio as well.
Some specifics I've learned from various radio segments are the importance of interval training to ramp up my metabolism, the power of positive self-talk and the role of food combining in any healthy eating plan. These tools have helped me make wise choices and not just dive in with another fad diet that has me losing weight quickly but hating the process. (It took me a year to be able to eat cottage cheese after 4 months on Dukan).
In the past 4 weeks since I've been tracking my food, I've also learned that all calories are not alike and I see this when I run a daily report. I have to begin to consciously decide to include protein at every meal and snack and to watch the intake of processed foods (protein bars, granola bars etc).
One of the advantages of being older and having been a "dieter" most of my life is that I have gained a lot of knowledge about what does and doesn't work for MY body. I know that I have to watch my carbs if I am going to lose weight. My body doesn't simply shed fat because of the calories in -- calories out method. It will work for a while but then it adjusts.
For instance, I have been eating more fruit than veggies to get in my minimum of 5 servings/day. (I love fresh summer fruit). I am going to change my veggie to fruit ratio to 3/1 (3 veggies to every 1 fruit). I am also going to make 1 new healthy recipe each week.
I have been a walker for over 2 years now and it is a great way for me to de-stress and burn calories. But, my body has adjusted to this activity and I am now adding 2 minute intervals of increased speed every 8 minutes. The intervals will boost my heart rate which results in elevating my metabolism. I am going to add a second work out session 3 days a week. I am also going to try out the Zumba class at my Y.
This journey to a healthy lifestyle has many twists and turns and I've come to a fork in the road where I have to decide which road to take: the one I am currently on which has me "maintaining" the benefits that I have gained over the past 2 years or the road that has me going to a new level of health and fitness. I know this won't be the last time I have to make adjustments but I am committed to reaching the goal that has me becoming a more disciplined and self-controlled person who is living a healthier and more active lifestyle.