Posts tagged dieting
You are probably wondering if there really is a secret to weight loss. In a way, I believe there is. Each diet company would love you to believe that they have something special to their weight loss success (and most companies really do have something that makes their diet different than others), but there is one secret most companies don’t want you to figure out. That’s what I plan to address in this blog.
There is one thing almost all diet brands and supplement companies have in common. They all follow a daily caloric budget around 1200-1500 calories for women and 1500-1800 calories for men to lose weight. That’s why most of these diets work – they are all based on specific caloric restrictions (that’s their big secret). However, they don’t work for everyone because not everyone is willing to stick with their particular “special” program. Another words, they ALL would work if everyone stuck with them like they are supposed to.
Zone Diet: 1200-1500 calories a day
Atkins Diet: 1500-1800 calories a day
Weight NutriSystem: 1200-1350 calories a day for women/1400-1500 for men
Sugar Busters Diet: 1200 calories a day
Jenny Craig: 1200 calories a day
Note: these restrictions may vary depending on height and weight
You see, while most mainstream diets are all based on the same foundation of taking in fewer calories than you burn, they each have a different method of where you should get those calories (which is their “special something” that sets their diet apart from others). Although I could go into more detail about what types of foods we should eat, or why different diets are better than others, that’s kind of like talking to someone about multiplication when they don’t even understand 2+2 yet. Capish? Ok, let’s get back to the secret then.
Weight Loss Kindergarten
What do you learn in kindergarten? You learn the basics, like learning how to count. Consider this blog weight loss kindergarten – and like kindergarten, the first thing we need to tackle is simple math (which is the foundation of every diet plan on the planet).
If you want to gain weight, you need to eat more than you burn. If you want to stay the same weight, but just reshape your physique, you should eat as many calories as you currently burn (but change what you eat and what you do in the gym). If you want to lose weight, you need to eat fewer calories than you burn.
Luckily, there is so much wonderful technology (like the LoseIt app) that will tell you how many calories you should eat based on your goals. But, in my opinion, learning about weight management is like learning math. You shouldn’t have to rely on a calculator to get the answer to 2+2. That’s something you should have a good understanding of without technology’s help.
To make fitness a lifestyle, you need to understand the process. Another words, while you can enjoy using apps like LoseIt (as I do), you should have a basic understanding of why the app (and how our body) works.
Here is weight loss 101. It’s the basics. It’s the kindergarden class on basic weight management arithmetic.
Step #1: Find out how many calories you burn a day
A. Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day
B. Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)
C. Apply Above Numbers in this Simple Formula:
WEIGHT X ACTIVITY = RESULT X METABOLISM (B) = CALORIES BURNED (Metabolism)
For example. My weight (138) X my activity (1.6) = 220.8 X my metabolism (12) = 2,650.
Try this online calculator. (it has me at 2,300, so this would be my window: 2,300-2,600 calories a day to maintain my weight).
What does that mean?
What does 2,650 calories mean? It means, that is approximately the number of calories my body burns every day – and that is how many calories I need to maintain my current weight. So, I can eat 2,650 calories a day, and if I continue the same activity, I will not lose weight or gain weight. But what if I want to lose weight? Then, I need to eat fewer than 2,650 calories a day. So the next question is how much fewer?
It takes 3,500 calories to burn one pound of fat.
#2 Plan & Predict your weight loss
People often ask me questions like, “do you think I can lose 10lbs in 6 weeks?” I am able to answer this with great confidence because of simple math. I can predict how much weight someone should lose each week, down to the exact weight they want to be on a given day. This is how we get someone ready for the stage. I’m no fortune teller, and to be honest, I’m not even all that smart. I just know basic arithmetic and weight loss principles.
You maybe doubting if this is truly possible. Can I really tell you what you could weigh in 3 months from now? Yep! LoseIt uses basic math too. After you put in your weight loss goals, LoseIt will tell you when you should reach that goal. Here’s how it works.
Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – Center of Disease Control
It takes a deficit of 3,500 calories to lose one pound of fat. If you want to lose 2lbs a week, you should be in a 1,000-calorie deficit a day. For instance, if I am burning 2,650 calories a day, I can lose 2lbs a week if I eat 1,600 calories a day. You can also increase your deficit by burning more calories a day, rather than only reducing calories each day. So, if I do a kickboxing class on top of my normal training, that’s another 500 calories I can either eat, or I can add to my weekly weight loss. Now, practice your own fortune telling skills out with this simple equation.
CALORIES BURNED – CALORIES CONSUMED = PROJECTED WEIGHT LOSS
#3 Plan Your Maintenance
Once you’ve lost the weight, you would redo the above equation to determine how many calories you need to eat to maintain your weight. As I said before, for me, that’s 2,650 calories a day. I weigh-in regularly to make sure I don’t let the scale creep up too much. When I go over my ideal weight, I return to counting calories until I lose the weight again.
Q. & A. – Top 5 Common Questions
Here are a few common questions I get when it comes to talking about calories.
A. No. Do you need to balance your checkbook to maintain your desired balance? You can rely on guesses if you want, but you have a lot more room for error when doing that. If you want to be SURE your balance doesn’t drop below a certain point, you will keep a close eye on the checks and balances of your bank account – and the same goes for your weight. You can follow a diet that counts calories for you (but be restricted to their diet plan) OR you can learn how to follow the principles of the diet and count calories yourself, choosing foods you enjoy.
Q. Will I have to always count calories?
A. No. When you first bought groceries, you probably had NO idea how much the total was going to be. However, the more you shop, the more experience you have with knowing what a normal shopping trip will cost you. The more you count calories, the more accurately you will be able to guess the weight and calories of different foods. You will use your experience to help you make better choices. Then, if you gain weight, you can go back to being more strict, counting calories again, until you lose the weight – like going on a budget after overspending.
Q. Why does LoseIt have my daily caloric budget so low?
A. Because they don’t add exercise in. That is something you will do. LoseIt says I can only have 968 calories a day (if I don’t exercise) to lose 2lbs a week. However, if I run 3 miles, it adds 300 calories, giving me a new caloric budget of 1,268 calories a week. Each day your caloric budget will adjust around your activity. BUTTTT, don’t go crazy adding every activity you do – adding stuff like “vacuuming” unless you are actually doing it for exercise or sport! This is my opinion, but I only add activity I use specifically designated for exercise. Anything else would only be added to make me feel better about myself, and about eating more. lol
Q. My clothes are getting smaller but my weight is staying the same. What does that mean?
A. It means you are eating as much a you are burning – but you are probably gaining muscle and losing fat because you are eating better. However, this still means you are eating too many calories. So, I’d make sure everything you are counting is accurate. Compare calories to other calorie searches to make sure you have accurate information. Make sure your measurements are correct also. Look for missing ingredients, food or drink you are not logging. Make sure you are logging as you are eating, and not logging at the end of the day, only relying on your memory. The bottom line is this, even if you are losing fat and gaining muscle, you should still be losing weight on the scale if you are eating fewer calories than you are burning.
Q. I can’t lose weight. Is it possible I’m eating too few calories?
A. No. You may be eating too few calories at times (meaning, you may be starving yourself for hours and then overeating when you finally do eat). This may make your body want to hold onto the fat you have if it has no idea when you are going to give your body its next meal. There is a really good reason why diets have you eating 5-6 times a day. They don’t want your body to go into starvation mode, which would slow your metabolism down. They want your metabolism to speed up and start burning stored fat. If you are not losing weight, it’s likely you are still averaging too many calories for the week. You just need to to eat more OFTEN, not just more.
Get More Facts
Losing weight can be very challenging, especially if you aren’t prepared for trials along the way. Since everyone experiences trials and failure on the road to success, the best way to conquer them is to be ready for them. Luckily, most people struggle with the same challenges. Here are 5 of the 10 common stumbling blocks I shared in an article for Answers.com. Click HERE to read all 10 at Answers.com.
You can’t fix a problem you haven’t admitted to. This is why admitting your problem is the first step in addiction groups. If you can’t be honest with yourself, you can never overcome the problem you aren’t willing to admit you have.
2. Lack of support
If you had an alcohol problem, your loved ones wouldn’t keep alcohol around. However, people don’t think about having a weight problem as having a food problem. If you suffer from obesity, you likely have self-control issues with food and need more support. If you want success, share your concerns with your family and friends. Be honest with your loved ones about your weaknesses. Explain how much you need their support and protection against temptation. The more your family can understand your needs, the easier the process will be for you.
With everyone’s crazy schedules, you shouldn’t be surprised when fatigue strikes. Instead, you should expect the temptation to skip your workout. As soon as that thought crosses your mind, remember how energized your body feels after a workout. The same way laziness breeds more laziness, staying moving helps you keep moving. The best way to get energized is to get moving.
The easiest way to conquer temptation is to avoid it. It is difficult to eat junk food if there is no junk food around. Sadly, many people start a diet plan with all kinds of unhealthy foods still in the pantry. Even worse, many people continue restock the pantry with foods that aren’t on their diet. Even if your family is not overweight, junk food is unhealthy food and should be replaced with healthier options. Purge your kitchen of anything that would be a temptation for you. If it’s out of sight, it is easier for it to be out of mind.
People make mistakes. It’s easy to miscalculate calories, cheat on your diet and skip workouts from time to time. Regrettably, you can let one small slip keep you down if you aren’t careful. The best thing you can do is forgive yourself and plan your comeback. As the silent film actress, Mary Pickford, says “If you have made mistakes, even serious mistakes, you may have a fresh start any moment you choose, for this thing we call “failure” is not the falling down, but the staying down.” Failure is almost inevitable, so expect to fail along the way. Your weight loss success will be determined on how fast you recover from each fall….READ MORE
This is a picture of me and my bike for an article in Motorcycle Cruiser Magazine back in February, 2009. I was 37 years old. I wasn’t obese by any means, but I look at this picture and think “who is that?”. She doesn’t even look familiar to me. I’ll tell you who it is. It’s the old me. The older model. Bonnie 3.7
The old Bonnie still worked, but didn’t work as well. Bonnie 3.7 did many of the things the new version does. The old Bonnie worked out. The old Bonnie knew how to eat healthy. The old Bonnie just wasn’t as consistent – didn’t run as well. She ate healthy, but ate too much. She worked out, but she didn’t work as hard. She got a little too comfortable. She kept crashing. She’s wan’t bad. A matter of fact, she was much better than the 3.0 version. But Now There’s a NEWer Bonnie. She is just better, healthier, stronger, fitter. She is Bonnie 4.3. (yes, that stands for 43yrs old!! lol)
Have you ever looked at a new iPhone and wondered “what makes it better?” Of course you’d never say that looking at the old brick cell phones, comparing them to the new smart phone. It’s pretty obvious! But, as technology improves so much, the tweaks almost always are about being lighter, stronger, faster and more reliable. Isn’t that the same with fitness?
As we continue to tweak our fitness, and our physique, we can still make a lot of improvements to help us perform well. It’s not like we are in that bad of shape maybe to begin with, but can we run faster, better, stronger? Like the iPhone, what if we can have all the same “muscle” but we weigh a little lighter – run a little smoother. I loved my first iPhone, but I love my new iPhone even more. I also felt pretty good in 2009, but I feel so much better now – and to think, it was small tweaks that made a 10 pound difference.
10 pounds doesn’t seem that much, and that’s why we use the InBody body composition machine. The InBody tracks what’s actually happening INSIDE of your body, instead of solely relying on the scale as the only measurement of progress. Look at the difference between my body composition then compared to now.
3.7 vs 4.3: The Comparison
THEN: 145lb. NOW: 135lb.
Fat Then: 31lbs. Fat NOW: 15.2lbs.
Lean Mass Then: 114lbs. Lean Mass NOW: 119lbs.
% Fat Then: 21%. Now: 11%
I don’t have any full body shots of me right now(aside from a few shameless selfies! lol) =- but I will next week!!). However, to put things in to perspective, these two photos (left and below) were me 7lbs heavier than I am now (all fat), taken last April.
These two photos also show the difference between what it looks like to just be relaxed (with soft lighting), and be “pumped” (with harsh lighting). The one with the kettlebell is of me after I “pumped up” a little, posing with weights. The one in the suit is at the beginning of the same shoot, before lifting weights. However, there would be no “pumping up” in the world that would have made me look better in that picture of me with the bike. I had a layer of fat covering any muscle I did have.
Get the Upgrade!
Do you want to know what I did to get leaner? I did the same exercise, same running, pretty much the same types of foods. The only difference is I track every calorie in my LoseIt app and consistently stayed on a caloric budget for 3 months. I have a little over a week to go before show time, and seeing this old picture of me online just fuels me to continue pressing toward my goal to beat the old me, and even beat the April 2013 me! As long as I’m breathing, I can always continue to strive to improve, learn, and step out of my comfort zone to be the best version of myself – and YOU CAN TOO!!
My 5 Fitness Tweaks:
1. Less Rest – I rest less between sets and do more conditioning exercise. Instead of old school weight lifting, where I do a few reps and then rest. I do more timed workouts, more reps, more sets, less rest.
2. Count Every Calorie – I don’t just guestimate calories. I weight and measure everything, so I know EXACTLY how many calories I eat each day. This holds me accountable and helps me keep my portions where they need to be. In addition to counting calories, I also watch my carbs. I try really hard to not get more carbs than protein.
3. I Am More Consistent – I have a few rules to keep me on track. I never take more than 3 days off, I always hit the gym every Monday, and I have a weekly goal of a minimum of exercising 3 times a week.
4. I Bounce Back Faster – If I fall off the wagon, I have a plan of attack already in place. I have a cap on the heaviest I’ll allow myself to be. If I hit that cap, there’s no cheating PERIOD. I basically treat it like a maxed out credit card. I hit the limit, and it’s time to pay it off. Once I get my weight back down, then I can have a treat – but until then, I go back to logging food and training until I’ve gotten closer to my ideal weight for maintenance.
5. I Prioritize – I like to lift weights, but I don’t like cardio as much. However, if I’m crunched for time, I have learned to do what my body NEEDS, not just what I WANT. If I need to burn calories more than I need to pump iron, that’s what I do. Before, I would have lifted weights because it was easier. Today, I focus first on calories burned to stay healthy and control body fat, and second on sculpting muscle.
I Will Beat Her
I go ape for bananas. I love banana bread, banana & peanut butter sandwiches and banana pudding, so when Quaker started making banana and cream oatmeal, I finally made oatmeal a part of my daily nutrition plan – until I started dieting. While dieting for my competition, I’ve had to strip away any sugar and keep my foods simple and clean. When you diet for 3 months to this extreme, I get creative so I can still enjoy food without feeling deprived. As I brainstormed on ways to spruce up my plain oatmeal, I decided to make my own healthier version of Quaker’s Banana & Cream Oatmeal.
1/2 cup Water
1/4 cup Quaker Oats
3 tsp Unsweetened Vanilla Almond Milk
1/4 scoop Designer Whey Vanilla Protein
1/4 Banana (thinly sliced)
1-2 tsp Sweetener
1/4 tsp Salt
1/8 tsp Ground Cinnamon
(Optional) Couple of Drops of Butter Extract & Banana Extract
Cook the oatmeal in the water as directed. Reduce heat and add the banana, followed by the almond milk and protein powder, mixing over low heat. Add salt, sweetener and extracts. Add more almond milk if needed (depending on your preference of consistency). Poor into a bowl and sprinkle cinnamon on top to serve.
My Oatmeal vs Prepackaged Oatmeal
4.6 sugar vs 9g sugar
21g carbs vs 26g carbs
7.5g protein vs 3g protein
3.1g fiber vs 2g fiber
Log your food into the LoseIt app and track your calories with me!
I don’t look at the body as a sex symbol or in vanity. To me, the body is like a clump of clay that can be sculpted into different shapes by applying science – and, like clay sculpted into a pitcher, our body is better used when it’s in good shape. A potter will cut away the excess, dig out the junk and squeeze the clay until it takes shape. If clay could hurt, it probably wouldn’t like the process very much. It would likely say “OUCH!”
In fitness, calorie management and training are the sculpting hands and much work is required to mold you in the best shape. One of the things I’m enjoying most, is one of the things I hate most – learning to set limits, stick to a plan and remain disciplined when I normally would cave. We live in a society where no one likes restrictions. People eat what they want to eat, buy what they want to buy and do what they want to do. When did restrictions become a bad thing? We need boundaries. We need to practice more self-control. It’s healthy and it makes us strong.
I’m loving living with more limitations, forcing myself to do what I don’t want to do to get to where I want to go. It’s hard work, but it makes me proud. I’m learning to control my flesh and not let it control ME! I’m learning I can do so much more than I thought I was capable of.
You may look at my suit and think WOW, that’s beautiful!! A bikini contest must be like a beauty contest, but it really isn’t. It’s more like a science fair. I am nothing more than one big science project.
I’m not competing to win a trophy, because I think I have a good body, or because I want to be on stage. I might not even PLACE! I can’t go on stage hoping to win a $40 trophy, or seeking praise from people. That is not what makes me who I am. A trophy can’t define me. It mustn’t. It’s the training, the self-discipline, the process and what God teaches me along the way that means more to me than a bronze sculpture or a medal. It’s finishing what I started to become the best version of me I can. That’s what will make me a winner, trophy or no trophy. It’s me against me – and I plan to CRUSH the old me!!
The truth is, I really don’t want to compete. I don’t care about the stage (terrified of the stage is a more accurate description lol). I am not comfortable being in a bikini in front of hundreds of people – I don’t even walk to my car from the beach without a cover up on! I dread standing next to a bunch of other girls to be “judged” – don’t we get judged enough every day? Lord knows, I know ALL of my flaws already and could just slip the judges my own list of all my shortcomings and save them time.
I’m competing, first, because my husband has been dying for me to do this with him for years – and I admit, dieting and training together has been a lot of fun. Second, I am competing because it’s forcing me to break through plateaus, push my limits, reach my goals, and step out of my comfort zone. It’s an incredible amount of work and a time where God is growing me in ways I never thought possible. The same way your muscles can’t grow unless you put them under pressure, I personally can’t grow if I constantly am avoiding the challenges of being under pressure.
My body is NOTHING – it will fade away like a dying flower. Learning to not be controlled by it is teaching me so much about myself and about how much more we need to let God be in control – not out stomach, not our laziness, not our selfish ambitions. Learning to die to flesh and live in the spirit both require a lot of discipline – and I plan to run this race of life to the best of my ability!
“…I discipline my body and bring it to submission, so when I have preached to others, I myself should not disqualified“ 1 Corinthians 9:27
The Bikini – Sewn In The Sun
Cara will help you pick out the cut, color and design that will best enhance your physique. She’s AMAZING when it comes to knowing exactly what will look best on you. She’s got mad skills!!
Visit their site, or stop by their store!
763 N Alt A1A Suite D, Jupiter, Florida 33477
Want to lose weight? Are you the kind of person who would just do better if someone else would cook for you, or at least just tell you what to eat? You aren’t alone. It’s called being lazy – and we ALL have a lazy bone that wishes dieting could be easier. Are we really going to let laziness rule our life? Seriously? We KNOW the reward is great, so why would we let a few food prep and calorie-logging steps get in our way?
We are lazy creatures. We want to be spoon fed. We don’t even want to read information now – we want to hear it or watch it on TV, because reading would take too much effort. We prefer to be forced to do the right thing because making the decision to do the right thing on our own would also be too much work. Even people at church want to be given a really good word from the pulpit to last them all week because they are too lazy to open the Bible and actually get a word from God themselves. Here are 4 ways laziness gets us in trouble.
1. We do not apply what we learn. We constantly seek more information, when we aren’t even applying what we have already heard. James 1:22 says “be doers of the word, and not hearers only, deceiving yourselves.” Of course it’s talking about the word, being the Bible. However, I believe we can learn from this and apply it to many areas of our life. How often are we searching for new recipes, new workouts and new fitness toys when we already know what to eat, know what to do and have enough fitness tools to do it? Normally, the difference between someone who is getting results and someone who isn’t is the person getting results is actually applying what they have have already learned. While the person who isn’t getting results is only applying SOME of what they’ve learned, and still in search of an easier route or a shortcut.
2. We have selective hearing. When we choose to have selective hearing, and only apply what we like while ignoring the stuff we don’t like, we are deceiving ourselves. We live life pretending we are doing everything right, because we are doing some stuff right. This is a VERY bad habit. Why? First, you begin to believe the lie that you are doing “everything” you can. That’s not true. You are doing everything you WANT to do, but not everything you SHOULD do. Second, as we decide to pick and choose what we want to apply, we become more susceptible to false teaching and gimmicks. This applies both to our fitness and diet, as well as our spiritual journey. You don’t get to pick and choose truth. Truth is truth and if you ignore the truth long enough, you will begin to fall for any lie. You must apply all the principles to get the results you want – not just some of them. However, many people find themselves working hard in the gym (because they don’t mind that part), yet ignoring calories (because that is too much work) – and they wonder why they can’t lose the weight. If you want to succeed, you have to decide to apply EVERYTHING you learn, not just some of it.
3. You never really learn what is necessary to make fitness a lasting lifestyle. If you take short cuts, you are missing out on gaining more knowledge. Eating Lean Cuisines instead of learning out to prepare and weigh food, and count calories keeps you in bondage to boxed foods. As soon as you are left to cook or eat out, you will be lost. There is a certain amount of “homework” required to the fitness lifestyle. You must make the extra effort to measure food, weigh it, research foods, count calories, look up healthy recipes, study workouts, learn proper form, research supplements and study nutrition if you really want to KNOW how to live healthy. Sadly, people don’t want to know anything. They want to get healthy with limited knowledge. This is why people say “just tell me what to do” or “tell me what to eat”. Just telling someone what to do or eat sets them up for long-term failure. The best way to make fitness a lifestyle is to invest time in gaining the knowledge you need to KNOW how to live healthy (not pretend to live healthy). Think about how much time you waste surfing facebook or watching TV, where you gain NO knowledge. Don’t you think you are worth the investment?
4. You make life harder than it has to be. ironically, we waste more and energy time trying shortcuts than if we did everything the right (and often longer) way. Proverbs 12:24 says “The hand of the diligent will rule, But the lazy man will be put to forced labor.” I think this passage is interesting because what it tells me is lazy people will be FORCED to work even harder. It’s funny how easy life is when we suck it up and just do what we are supposed to do. It’s when we try to avoid work, we often have to work much harder. I’ve personally experienced this time after time – especially with home improvement projects. I can’t count the number of times I had to either completely do something over again because I was trying to cut corners.
What this scripture also tells me is that I will be more in control if I am diligent. How many of us want to be in control of our lives? Of course our life really is in God’s hands, but there are many things we can control – and exercise and diet falls in that category. Do you really want to be FORCED to labor – possibly doing what you don’t even want to do? Or do you want to take control and choose what you are willing to do? Unfortunately, many people wait until it’s too late and the doctor tells them they need to make changes or they are going to die. You can decide now, or someone will decide for you later. Either way, we really can’t avoid work. It’s a part of life – so you might as well take control now.
Have you been guilty of trying short cuts, waiting on an easier way or only applying some of what you have learned? Save a lot of time and energy, and each your goal faster, by doing fitness the right way – applying what you have learned, and continuing to learn something new every day! You will be SO glad you did!! Your only regret will be that you wish you did it sooner!!
We Pfiesters are always looking for high-protein snacks and easy meals. This is why chicken salads are a hot item in our kitchen. Last weekend I made a Low-Fat Buffalo Chicken Salad that Steve LOVED, and this weekend I made a Curry Chicken Salad. Throw it on a cracker for a snack or scoop a cup out on a bed of greens for a meal. Either way, this is one great low-cal recipe that makes dieting pretty darn easy! The only hard part will be not going back for seconds!
Curry Chicken, Grape & Apple Salad Recipe
1/2 Cup Chobani Plain Yogurt
1 Cup Chopped Grapes
1 Cup Chopped Apple
6 1/3 Cup Chopped Chicken Breast
1 Tablespoon Curry Powder
3 Tablespoons Lemon Juice
4 Packets Truvia (or your favorite sweetener)
1/2 Teaspoon Salt
Whisk the yogurt, curry powder, 2 (of the 3) tablespoons lemon juice, salt and sweetener together until smooth. In a separate bowl, mix the grapes, chicken, apple and the final tablespoon of lemon juice together. Then stir both together until well-coated and mixed. Chill before serving.
TIP: I’d add walnuts if I wasn’t dieting, but they crank up the calories quick, so no nuts for us. I do have some nuts, but I don’t put them in our food because they are too hard to count accurately in a recipe. Instead, I add them on top so I can adjust my fat as needed for that day.
Makes 8 cups, or 16 1/2 cup servings. We do 1/2 cup servings because we often eat them as a snack. 2 servings with salad greens is great for a full meal.
97 servings per 1/2 cup serving
15g protein, 1.8g fat, 3g carbs
5 More Chicken Salads
People do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.
When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.
As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.
Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!
Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!
Download the LoseIt app today and start taking control of your eating – and your body!
First, it’s important to know we all have different goals. Right now, I’m trying to reduce my body fat. I started at 18% body fat and I’m now down to 14%, but I still have to get even leaner for the LiveExercise shoot on August 21st. I’ve consistently lost about 2lbs a week, while maintaining muscle mass (according to the InBody body composition machine we use to track progress). I actually even gained a pound of muscle during the process.
My diet is based on 1200 calories a day. Right now I’m doing 7 cardios a week and strength training 4-5 days a week. With that said, here’s what I’ve been eating & doing…
BREAKFAST: (Budget: 200 calories)
5oz plain Chobani greek yogurt, berries & 3 T granola (198 calories)
OR protein shake with orange juice & protein powder (181 calories)
OR egg beaters with spinach & tomatoes (or 2 63 Calorie Quiche)
LUNCH: (Budget: 200-300 calories)
Pinwheels: 4 ounces of fresh lunch meat (rolled up) with 1/4 avocado or cream cheese
OR 4 ounces of grilled or smoked chicken with avocado, lime juice, garlic, tomatoes and salt
OR the above meat, avocado over greens with vinegar
SNACK (3-4PM): (Budget: 100 -150 calories)
100-150 calorie snack like 140-calorie progresso light soup, grapes & cheese stick, more pinwheels, 1/2 banana & 1 tsp peanut butter, or a few almonds.
PM WORKOUT – LIFT WEIGHTS (4-6PM)
Post workout protein shake (1 scoop) or one Cocotein protein drink by IsoPure (100-140 calories).
Grilled Chicken with one green side (asparagus, brussel sprouts, broccoli, green beans, kale or salad greens). Read 25 Low-Cal Greens for more ideas. (200-250 calories)
Note: I season my greens a few different ways: #1 – lemon juice, garlic, salt & pepper (tasty on cabbage), #2 soy sauce & olive oil (perfect on green beans), #3 Badia Complete Seasoning & olive oil (good on everything), #3 Steam with salt, garlic & butter spray, #4 Balsamic vinegar, olive oil & seasoning (great on asparagus), curry, stevia, olive oil & salt (yum on brussel sprouts) or #5 lemon juice, parmesan cheese & salt (yummy on broccoli). I grill and steam my veggies a lot. I personally like my veggies crisp and a little charred from the grill.
100-150 calorie snack (100 calorie popcorn, Veggie Straws, Weight Watcher’s Smoked Mozzarella string cheese, big dill pickle, cucumber chips in vinegar, hot tea, pretzel sticks or caramel rice cakes (minis). NOTE: I don’t need ANY of these snacks, but I budget in a salty snack because I enjoy it!
My meal plan is based on a daily budget of 900 – 1200 calories – 1200 calories on days I exercise and 900-1000 calories on days I don’t workout. My goal for my substrates (protein, carbs & fats) for what I’m training for is 40-50% protein, 30-40% fat & 20-25% carbs. A simple 33/33/33 would be perfectly fine for most people (and you’d still get insane results). The more extreme split is VERY HARD for me. Every day I strive for this, and most days I miss it, but I learn every day and I do better than I would if I wasn’t trying!
Please realize this is not a prescribed diet. This isn’t a diet at all. This is what I am eating. I treat my body like a science project and adjust my food according to how I perform, how I feel and the results I’m getting. If I am low on energy, I boost my healthy fats or increase my healthy carbs. If I’m losing muscle, I check my LoseIt app and look to see if I need to increase my protein. However, I RARELY increase carbs – that’s one area I seem to have NO problem getting enough of! lol So far, at 1200 calories a day, I’m loosing weight and feeling great, so I’m pretty much sticking to the same things since I know they work for me.
When I reach maintenance, I like to continue this format during the week (with a little more room for extra fun calories) and have a cheat meal once a week. It’s all about checks and balances. The more you learn to maintain balance, the happier and healthier you will be. Some people cheat a little everyday but never cheat big (this is more me). Other people like to be strict during the week and cheat big on the weekends (this is more Steve). The key to success is finding what you can live with long-term because fitness isn’t supposed to be something you do for a season, it’s a lifestyle. Sure, you can lose weight for a competition or photo shoot, and have extreme moments, but you should be programmed to go right back to a healthy balance of a healthy diet and lifestyle you can maintain long-term.
I’ve been off my “diet” (AKA: Eating clean) for a month or so now. We’ve been staying pretty strict over the last year and wanted to take a break, and just have a little fun. (That even just sounds dumb already! Like we can’t have fun without a burger and ice cream?) Anyway, our plan was to start dieting again after July 4th. Monday, July 7th was the day to kick it back into high gear – but seriously, I just couldn’t wait. I couldn’t stand how I felt one more second!
I was so sick of feeling crappy, flabby and lazy. I had it up to my eyeballs in high-calorie food. 80% of the food I ordered I didn’t even really like that much. It was like I was on the search for something to satisfy my tastebuds in some special way. I almost boycotted salads because I can have those every day when I’m eating clean. I tried to squeeze in every food item I normally limit – and what a let down! Then, I thought “I really like the way eating clean tastes and makes me feel. So WHY OH WHY do I want to eat garbage?”
Don’t get me wrong, an occasional burger is no biggie, but hot wings one day, pizza the next, and ice cream too – that’s just dumb. Crappy food makes me feel crappy. It has no real fuel and nutrients to energize me so I am also more tired and less likely to workout. It’s double dumb! Yet, when I eat clean most of the time and have a small treat, it’s awesome. It’s not enough to make me feel bad and it’s just enough to satisfy a craving. That’s smart. So, why can’t I always be smart? I think it’s because we feel like we are missing something. How stupid is THAT!
When we are dieting, we aren’t missing anything worth missing. It’s when we are eating poorly, we are really missing out. We are missing out on feeling awesome in our clothes, as well as feeling energized to really LIVE and have fun. Our confidence is better, we are stronger, we are happier, we are more apt to do stuff we wouldn’t do when we feel fat and ugly (like go to the beach or wear a fitted dress). We don’t mind being in pictures, we are more positive to be around and aren’t as depressed. That’s not worth missing. Eating pizza and feeling like a big greasy slob afterwards? That’s worth missing!
So, the next time you feel like you are missing something when you are dieting, remember no chocolate in the world is worth what you’d be missing if you weren’t dieting & exercising! Making poor choices is trading the positive effects of healthy living for a temporary pleasure. It’s ain’t worth it – and it’s just plain dumb!
Let’s eat smarter!!