Getting Started :: My Program

I had an epiphany at the end of 2008. Losing weight is NOT difficult. I can imagine some of you are taking offense to that statement and are about to leave in a huff… don’t! Let me explain. The epiphany occurred after I realized a few things:

1. Losing weight is all about numbers and balance. It’s not about eating this and not eating that. Or going three weeks where you’re JUST sipping cabbage broth. (By the way… SICK. What quality of life is that?)
2. You have to change your mindset. Living well needs to be approached as a lifestyle change, not a crash diet. It needs to be something you can adapt to and maintain for as long as you live.
3. Eating less does not always equal weight loss.
4. You have to make yourself a priority. That means you have to really want it and really want to WORK for it. Living well takes effort and LOTS of advanced planning. Anticipate change and be ready to accept it.

So what’s my secret? I count calories. I journal everything I eat (even beverages). I exercise. I make smart decisions.

I also enjoy brownies, drink wine, and have the best time of my life.

It’s all about numbers and balance. Following these steps outlined on SparkPeople.com will factor in your activity level and help you calculate a daily caloric intake range to keep you in check. Now that you know your caloric range, don’t go out of it. Easy enough, right?

Living well needs to be approached as a lifestyle change, not a crash diet. Get creative on including foods you love that will fit into your caloric range. The more you enjoy your “diet,” the more you are willing to stick with it! Make smart eating decisions; if you only have 600 calories left in your daily allotment and you have the choice between 2 slices (1/6 each) of cheese pizza or 1.5 cups minestrone soup, 1 slice cheese pizza, and 2 cups salad with artichoke hearts & tomatoes… both meals are 600 calories, but which would leave you feeling more full?

Search for recipe swaps (HG is FULL of them!) for keeping your favorite treats, without the guilt. When it comes to desserts, stick to the three-bite rule.

Eating less does not always equal weight loss. This was a big hurdle I had to jump. I always assumed that if you exercised more and ate less, the weight would drop faster. I’m pretty sure a lot of people share this mindset since there are so many starvation diets out there. This is a big, fat myth! And, actually – pretty harmful. Technical jargon:

“When calories drop too low (usually below 1,200 calories for women and 1,500 calories for men), your body’s protection mechanism switches on because the body thinks it is starving. In order to conserve energy, the body lowers your metabolism and you will not burn calories as quickly. This results in a slower weight loss rate, or sometimes prohibits any weight loss from occurring.  When your body goes into “Starvation Mode,” it also becomes extremely difficult to obtain all the nutrients that your body needs for health and survival. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications.”

…So shake that mindset right now!

Living well takes effort and LOTS of advanced planning. Plan your day/week ahead of time. If you know you’re going out for drinks with friends that night, keep your breakfast and lunch light. Research restaurant nutrition facts before you go so you know what to order. It’s your body – it’s okay to get picky! Order your salad dressing on the side and request that your side veggies be cooked without butter. All the smart little decisions you make will add up in a big way.

And (you knew it was coming) develop an exercise routine – one that balances strength training (which builds lean muscle, burning more calories, without bulking you up!) with cardio. Pay close attention to yourself. Set goals and reward yourself when those goals are achieved.

I’m speaking from personal experience. Making an effort to live well will set you up for success.

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My program:

• I eat anywhere from 1200-1500 (occasionally going over to 1600) calories a day.
• I currently walk/run 3 days a week, workout with strength training twice a week and have two rest (yoga!) days.
• I do not have a gym membership, nor do I own a treadmill or any bulky home gym equipment. I walk/run outside (yes, even in 18 degree winter weather!), and use circuits or follow Netflix videos to vary my strength training workouts.

This is what I enjoy and what works for me. If you try it and don’t like it – that’s okay! Do not feel discouraged — everyone is different and that’s what makes this world so great. Find something you love and get passionate about the results you’re going to see. I’m excited for you!