Heyyyyooooo better late than never, right? I know I promised this would be out by Monday, but life happened in between when I said that and now. But anyways... Let's get this show on the road.
I titled this 'my lifestyle change' because, when you want to lose weight, the first thing you need to do is set your mind to accepting the fact that your WHOLE LIFE is going to change. The way you did things before isn't going to swing anymore if you really want to reach your goals. A lot of people think a fad diet and a little working out here and there will do it. If that DOES work for you, I'm jealous... but good for you. haha I've noticed that with most people, myself included, weight loss takes a lot of freakin HARD work!
I've said it before, and I'll say it again.. a Disclaimer, if you will: I AM NOT A PROFESSIONAL. I know this. I don't claim to be, I don't WANT to be. I've just had an abundance of people asking me my "tips and tricks" for losing weight, so I thought I'd finally lay it out in hopes that it might be helpful to someone. :)
Sooo... After you set your mind to this lifestyle change, you need to set a goal. My goal was to lose 45 pounds. I've done 35 of my 45, these last 10 pounds are ass kickers. The next step I took was to clear out my kitchen. If it's not there, you can't eat it! Willpower is a bitch to find, and when I first started, I was weaaakkk. I had NONE, zero, zilch, nada will power in sight. So clearing out my fridge and cabinets of food that really should have never been there in the first place helped a lot. If you live with other people, it DEFINITELY HELPS to get them on board. My husband has changed his lifestyle right along with me. It's not at all the same changes, because he wants to be big and buff, and he's HUGE [6'4"], so he can eat a lot more than I can. But he made some big changes from the way he used to eat that have really helped me out. Major thing to keep in mind as you're reading this, btw, is that I'm 5'6", 20 something [haha], and I have a pretty small frame. It's not going to be the same for everyone simply because everyone is not the same! Height, build, weight, age... That all factors in. Guidelines help, but you'll need to find what works best for YOU. If you have kids, my opinion is to start them young! I don't have kids yet, myself, BUT... I can imagine that, the younger you start them with healthy eating, the easier it will be for them to eat that way when they're older! Obviously don't go crazy and make them only eat carrots and broccoli all day, but teaching them good from bad is necessary in all aspects of life... Food included!
The next thing I did was the biggest eye opener. I bought a food scale. If you think stepping on a scale and seeing your weight can be surprising, just wait till you get a food scale and find out what an actual portion size is supposed to look like! I've eaten fairly healthy for most of my life. I haven't had fast food since November of 2010, I've always been a big fruit and veggie eater, etc. However... POTIONS ARE A BITCH! You look at the nutritional facts on the side of a box and think "meh... That's not so bad. I'll eat one serving." Then you GUESS at how big that serving is, and end up eating 984759874 as much as you should be, thinking you're doing okay. WRONG. Do yourself a favor and start weighing EVERYTHING you can. Start with pasta. I freaking LOVE pasta. But have you ever seen ONE SERVING of pasta??? It's like three noodles. Seriously. Ain't nobody satisfied by that! Which is why, even wheat pasta, isn't exactly diet friendly. BUT... If you watch your portions, you can fit in the delicious stuff you crave here and there and still be okay!
Next! Download the "My Fitness Pal" app! That thing is AMAZING. It seems kind of tedious at first, having to add in every little thing you eat, but it gets much, much easier once you've been doing it for a while. Everything you've entered saves in the memory, so you won't have to look it up, or scan the product, again and again. Don't have a smart phone for some crazy ass reason? You can do it online, too. Www.myfitnesspal.com. My Fitness Pal DOES calculate a suggested amount of calories and Macros [Fat, Carbs, and Protein] you 'should' be eating. However, it might not be exactly where you want to be. If it suggests you should be eating 1200 calories a day when you're in the gym working your butt off, and that's it!?... Well, something isn't right. My trainer, which I'll talk about later, gave me a formula to calculate calories. Take your weight, subtract ten pounds. Then multiply that number by 12. That's the lowest amount of calories you should be eating, ESPECIALLY if you're working out regularly. Now multiply that same number by 15. This is the highest you should be eating. And you should feel free to hit that damn number when you're working out like a beast because, the harder you work in the gym, the more fuel your body is gonna need. YAY FOOD! After I calculated my numbers, I picked a number that's exactly in the middle of my high-low and put that number in as my calorie goal in My Fitness Pal. I also used a different app to calculate and set my macros, which I can talk to you about if you want, just hit me up. But I won't go into huge detail on that here cuz the app sets those for you and they're usually pretty close to what you'd need anyway.
I realize not every can afford a personal trainer, HOWEVER... If you have any extra money at all, I definitely recommend at least ONE session with a trainer to have him/her show you the best way to get more bang for your buck in the gym. My trainer works in Lodi, Ca. His name is Ricardo and if you walk into any gym in Lodi and mention him, pretty much anyone will be able to point you in his direction. He's freelance, so he travels and does house calls, too. If you want his number, let me know. He's pretty awesome and not as expensive as the not-so-awesome gym employed trainers I've seen.
Speaking of the gym, I go 4 days a week, for about an hour to an hour and a half. Because of my work schedule, I like to go every other day so I have a break from my super long days in between. If I go every day, I get burned out really easily and don't want to go at all. Which makes for ridiculously unsuccessful workouts, and that's never good. You need to find what works for you. The biggest thing about your workouts needs to be VARIETY! If you do the same thing every day, over and over, your body gets used to it and it starts being less and less productive. Do legs one day, back the next... Throw in the some abs here and there, have an arm day, do a full day of devil ass cardio, etc. The variety not only keeps your body guessing, but it keeps you from getting bored and not wanting to do the damn workouts in the first place, too! If you want to know what workouts I do specifically, email me. :)
The number one question I get asked is what do I eat? Well... I don't mind eating the same thing over and over. If I find something that's delicious, I tend to stick with it. So if you're someone that can't eat the same thing repeatedly, then this section of the blog might not be for you. I'll try to get in some suggestions for switching things up tho, so hopefully it'll help anyway, even if you don't end up doing what I do. Again, it's totally all about finding what works for you, so take what I'm saying today, and play with it. Decide what you like and what works for your body. Anywhoo... For breakfast I typically eat the following: 1/3 cup Egg whites, 1.5 ounces of carving board turkey meat, 1/2 serving of fat free cheddar- all scrambled together. I either eat them with a piece of Dave's Killer wheat bread or wrap it all in a low carb tortilla with salsa. I drink 2 cups of coffee, or at least I try to only drink two cups of coffee. haha I'm obsessed with Pumpkin Spice K-Cups from Green Mountain [Yes, that brand specifically. The other ones are gross.] with a splenda and a splash of nonfat milk. My calories for breakfast are usually just around 300. For lunch I usually have meal prepped: 4 oz of chicken breast, 3 oz of sweet potato, 1 cup of broccoli. Mrs Dash is a savior. Sodium free and delicious flavor. I sprinkle that shit all over everything. My lunch is usually 300-400 calories. Dinner: I'll either do a chicken wrap, [Low carb tortilla, laughing cow light swiss cheese wedge, lettuce, 3 oz of chicken breast] and/or homemade soup. If you want my soup recipe, email me. It's easy, I try to spend as little time in the kitchen as possible! Depending on how much time I have to cook [which is usually very little] I'll actually COOK a meal at night, instead of using those easy, mostly pre-made, go to items that I prep on Sunday's with my lunches. When I do that, it's usually tilapia or salmon, with quinoa or brown rice and a bunch of veggies. Or a big salad with chicken is always good too. Safeway has greek yogurt dressing, which is pretty amazing. For snacks I'll grab an apple cinnamon kind bar, greek yogurt, or a few pretzel chips with hummus. I realize there are even healthier options for some of the stuff I eat, but the things that are not AS great for you [like the pretzels or tortillas] I eat in moderation and make sure it fits my macros/calories for the day when I plan out the rest of my meals. Other things I'll grab on occasion, that are good to add to your dailies if you would rather have them, over what I eat: Protein shakes [I usually do cellucor vanilla. It tastes really good and the nutritional mumbo jumbo is good, too.], almonds [WATCH YOUR SERVING SIZE], isopure waters [The waters are great! Protein packed, good taste, keep you full. The protein POWDER, however... fucking disgusting. DO NOT DO IT! lol], carrot sticks, apples, pretty much any fruits and veggies. Don't sit and stuff your face with the higher calorie, higher carb/sugar ones, however. Eating 50 bananas a day might not be as healthy as it sounds. lol There's lots of other healthy options, but those are the things I eat most. Like I said... Play with your food. :D Find out what works for you. As long as you're watching your calorie/macro intake and working out, you've got plenty of options to keep you from getting bored or starving to death.
Matefit Tea. I know I've posted a few times about Matefit Tea. I don't drink it anymore, and I know some people have a problem with some of the ingredients. Like I've said time and time again.. I'm not a professional. However... When I was first starting out, whether it was just the idea of it or if it was actually helping, Matefit Tea really did jump start this whole transition for me. I drank the metabolism booster in the morning and at lunch for about a month. When I first started drinking it, I thought it was delicious. I'd have it hot in the morning and cold before lunch and LOVE it. It helped me feel full faster and longer, and I didn't feel jittery or cracked out. Great, right? Well, the magic ended after about a month. For some reason I started gagging at just the smell of it. NO IDEA why because I SWEAR to you I loved it before. Apparently my taste buds had just had enough of it. Which was fine, because by then I had things pretty dialed in and my will power had become strong enough to face the day of hunger on my own. Try it out if you want. I may help, it may not. But I don't feel like it's a big hoax product like most, if not all, of the wight loss PILLS out there are. That's my personal opinion, don't jump down my throat if you hate or love any weight loss products. We're all entitled to our own opinions on the matter. :D
Lastly, WATER!!! Drink a shitload of it. Like seriously... I try to drink a gallon a day. Sometimes I drink more! Days like today, where I'm glued to my computer and it's too cold to step away from my little heater under my desk to get another water bottle, I drink less... But I always strive for a gallon. Water is good for you, duh. You've heard that since you were itty bitty. But did you know that it also keeps you feeling full in between meals? Truth! Try it out. YES, you will pee. A LOT. But you'll get used to it. ;)
Okay, I've probably forgotten things and, as fast as I'm writing this, I hope I don't sound like an idiot. But that, for the most part, is what my life looks like health and fitness wise. If you have questions, please feel free to email me. If you have input on how I can improve, please feel free to email me! I definitely, oneeee more time, do NOT think I'm a pro by any means and love the input. Well, I'm off to work. Thanks for reading my ramblings, and as always, for the support you guys show me. I hope this helps! Have a fannnntastic day! <3