Not sure what has been going on lately. I was on a serious plateau and it was starting to feel like no matter what I was doing, I was going no where. There is nothing more frustrating than giving it your all and getting nothing in return. I sat down last weekend and decided that I needed to take a more scientific approach to this all (I am a scientist by education, so it makes sense).
I found a website that information on calories burnt at rest and different activities. I concluded that with 8 hours of sleep and 16 hours of sitting on a couch, I would burn about 1700 calories. I knew that I was burning about 400 calories on my daily walks (based on the app I am using). I knew that in order to lose a pound that you need a 3500 calorie deficit between what you burn and what you consume. Figuring on a goal of about 1# a week, to keep things healthy I set a daily intake target for myself of 1200 - 1500 calories. I figured that my deficit would be between 200 and 900 calories per day (1700 calories - 1500 calories and 2100 calories - 1200 calories), but likely would be nearer the middle.
I started measuring and looking up calories for everything. I quickly recognized (no surprise really) that eating the right type of foods makes it easier. I don't just focus on the calories, I try to make sure I am reaching daily targets for fiber and protein and not having too much total fat. Of course, filling the plate with vegetables goes a long way towards feeling full and keeping calories in check.
Know what? It worked. I actually was able to lose 4# in just over a week. I think part of that was just the initial change (water weight is what everyone calls it), but I was able to stick to my eating target and I feel good about that. I have eaten in and eaten out and it is working for me.
I also started keeping a daily log (or at least near daily) of my progress, my workout and my struggles and successes.
This post shared at Mamavation Monday.
What are your current technology tactics in your healthy living journey?
I use a scale to help me measure my food. I use an app on my phone to track distance, time and calories of my workouts.
This post is sponsored by Omron Fitness and I’m writing this to be entered into an Omron Fitness pedometer giveaway hosted by Mamavation .
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2 comments:
Way to go! Instead of giving up you found a way to get around the obstacle and conquer your weight loss issue! Way to go! This kind of persistence will pay off for you. Keep food journaling. It really helps! If nothing else, it is an awareness tool. I currently use My Fitness Pal to food journal because it also allows me to calculate my workouts into my daily calories needed. Good luck and keep up the good work!
I used Body Media Fit for close to a year - it helped me figure out exactly what my range of calorie burning is per day. Very helpful. Great on the 4#! Keep it up!
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