I have an admission to make... I have been slacking since December. "Slacking" as in I've only been exercising sporadically, I've barely logged my food, and my walking is way way down from where it should be. What's my excuse? Oh, ya know... I have plenty of them that I feed my own self-criticism. "I've been so busy with moving!", "I've been sick all winter and the prednisone is adding water weight.", "There has been so much tragedy in my family this winter"... and on and on. And, yup - they're all valid if I want to be someone who can't even be honest with my own self and needs to make excuses. But that is BULL! I am dedicated to reclaiming myself and being the best I can be. I slipped off track for a few months. Now I'm back and feel the commitment again and am ready to get back at it by building on the basics of weight loss and fitness that I *KNOW* work for me.
I'm going to have another challenge this month and I'd like to have you join me. Back to Basics Challenge. That is it. Nothing fancy. No gimmicks. No weight loss pills or magic potions. Just dedication. Dedication to 1) self-discipline, 2) planning your food to equal the calories you want to consume daily 3) measuring and weighing your food 4) journaling each and every bite you take 5) drinking 1/2 your body weight in water daily 6) 20 minutes of exercise 4x week (and, for me... walking daily at least two miles and more when and if I can).
I'll repeat the challenge parts:
Plan out your calories and your daily food. If you cannot plan ahead for the week, at least plan out your day at the beginning so when the office surprise party at 4pm happens, you know whether or not you have the calories left to have that one cookie for 200 calories. You don't have to be perfect every single day and you shouldn't feel like you're depriving yourself, but you do need to stay close to what you set as the right calories for trying to lose weight. Remember, as the Vtrim Online program finally taught me a few years ago... 3500 calories = 1 lb. If I want to lose 2 lbs per week, I'm going to have to cut out or exercise off 7000 calories. (It is easier than it may sound!)
You're going to be surprised at what one serving is if you haven't measured food before. My guess is the majority of us are doubling our portion sizes and thinking it equals one serving size or one portion. That bottle of iced tea you're picking up at the convenient store on your way to pick up the kids at soccer... the one you glanced at the nutritional label and saw it said 180 and you thought "oh, that's not too bad"? That bottle is 2 and 1/2 servings and you just drank about a third of your daily calories. Ut oh! That piece of skinless chicken you're about to toss on the grill and are feeling all proud about? That's not 6oz of lean white meat... that is 10 oz and you just nearly doubled what you thought your evening calories were. Back to basics: buy a small food scale (they're inexpensive) and get out your measuring cups, read every nutritional label and check calories and fat grams... measure & weigh your food.
Here are two of my favorite online sites for logging and food planning: FitDay and MyPlate. If you could share your favorites with everyone in the comments, that would be terrific. I also journal my exercise because it makes my self-esteem rise daily when I see my exercise increasing. I make comments, too, about how I'm feeling because I've found it helpful to go back and read how I was at a specific time of the month or a year later. (November, I have found, is a great month for me... January is historically for me just awful!)
|My Yoga Online co-founder Michelle Trantina, courtesy of My Yoga Online|
The month of March can be YOUR month! It is going to be mine, so let's make it "our month"! The month when you exercise your self-discipline muscle and commit to yourself to begin (or continue on) the journey to reclaim your health and wellness. I *know* you can do this if I can do this. Together we will support each other all month. Someone on Twitter asked me if I'd be willing to talk with them on the phone or on Skype if they began to get discouraged. Easy answer: Yes. If you guys would like to do a Skype call all together or get into a chat on Twitter all together one evening, of course we can do that!
We're worth this effort. We're going to be SO proud of ourselves this month. We're going to go into March like a LION and end March like a LION. Back to basics, baby! Who is "in"? Leave me a comment and let me know! : )
Dream. Believe. Achieve!
Jan / HealthyLoserGal