Weight Loss & My Bank Account ??

I Love the idea of thinking of Calories as a Bank account, it totally makes sense to me. Make a deposit.... withdraw it out! :) I've tried counting calories in the past, but I know I should really give it a better go.  My Fitness Pal is a great app.  I've tried it before but never seem to stick with entering everything in there.  So, Maybe I'll try it again.

 

 In order to lose weight, it is important that you are burning more calories than you are consuming each day. Think of your calories as a bank account. If you make even small deposits in the bank and never withdrawal any calories, you will gain weight over time. The idea is to have a slightly negative balance (up to 500 calories) each day. This does not necessarily mean that you need to cut 500 calories from your diet. You could also burn an extra 500 calories through exercise or a little bit of both.

You know what I would really love?

The BodyBugg! Tracks calories in vs. calories out!

(There is so much running gear and little gadgets I want right now....I need to settle down ;))

But Anyway-

Some eating strategies that may help you to lose weight are the following:

1. Eat breakfast. When cutting calories you do not want to cut out entire meals. Breakfast is a very important meal to rev your metabolism which will cause you to burn more calories throughout the day.

2. Drink plenty of water. Sometimes you feel hungry and really you are just dehydrated.

3. Consume high fiber foods such as whole grains and fruits/vegetables. Fiber contributes no calories but does add bulk to your food leading to earlier satiety. You will stay full longer on the same amount of calories.

4. Use a smaller plate. Plate sizes have grown 25% since the 1970s to over 12 inches in diameter. Use a smaller plate (10 inches or less) and you will serve yourself 22% less calories. This could add up to a 2 lb weight loss per month.

5. Eat lower calorie foods first. Fill up on salad or vegetables or fruit at the beginning of your meal. This will cause you to eat less of the higher calorie side dishes.

6. Eat 5-6 smaller meals per day. This will help you to maintain a higher metabolism. Aim to eat every 3-4 hours.

7.  I love smoothies, but smoothies can be high in calories, but they are packed with all good calories, like low fat greek yogurt, fruit...maybe spinach.  Protein, carbs and fiber.  All good things.  So, if you are going to have a smoothie like that it should probably be your meal replacement not just a snack if you are watching your calories.

  Now another way I've been helping my bank account is that I've been putting $1 in Savings for every time I exercise each month.  I track my workouts using daily mile and at the end of each month I count how many I had and I add that amount to my savings account.  It's been a great idea for me.  I can't wait to see how much extra I have saved by the end of the year.  Maybe with what I have saved I could give myself a little gift as a reward along the way and get a cool gadget of some sort.

 Since January 2012 up to the end of February I have put an extra $64 in my savings. I know it doesn't seem like much, but it's something at least.

Don't save up those calories today....this is your only chance to burn through your savings :) Waste, waste & burn those saved up calories! :) Weekends almost here! Have a great day!

 

Aw...there just numbers anyway!

Do you weigh yourself, keep track of your inches, do you worry about the numbers?  I don't worry about the numbers, I don't ultimately care what the number on the scale says. But, as you may know I have been taking my measurements & weighing in every 2 weeks or so.  Especially when I'm working out a lot I really like to see what my body is doing.  I'm not obsessed with how much I weigh or inches I lose, but I do like to see progress in some way of the numbers when I feel like I'm working so hard.  

But, This month I wanted to focus on just how I feel, how my clothes fit, my energy level...focusing more on the things I'm doing with my diet, getting stronger while working out, getting faster and better for my upcoming 10K without thinking about weighing in every 2 weeks.  I haven't taken measurements or weighed myself at all since January 28th as you can see in the progress on My Fitness Story.  It feels good to not even think about the numbers for a while, but focus on the most important things for me: just being and feeling healthy overall. Sometime in March I'll go ahead and do the numbers to see if there happens to be a change. 

It does feel a little weird to not get on the scale at least once in a while, I guess it must be habit for me to just want to know where my body is. But, I'm staying away and I'll be nothing but happy if there is any sort of progression when I finally do sometime in March.  

Do you watch the Biggest Loser? Of course they are all about the numbers, but that is what they need to do because they have a lot to lose.  I feel like I'm walking around in circles with this post...haha, my point is I hope you are not obsessed with the numbers on the scale.  Especially if you are at a normal weight range.  Sometimes those stinkin' numbers can depress you, when there is no need for that. Just keep on putting your health in the right direction with good changes and see how you feel.  If you do have a lot of weight to lose just give yourself small milestones, little by little is what it takes and you can do it! 

Make sure you come back by Friday! I have a great "crafty" review and giveaway for you!!

Foods that aid in Weight loss

If you are cutting back on foods and portions sizes it can leave you feeling very hungry. So, fill up on low calorie, but filling and high fiber foods. Whether you are looking to lose weight or just get better eating habits and feel overall healthier you don't want to eat foods that just leave you feeling hungry.  Foods that have too much fat and sugar just lead to no good, leave you feeling hungrier sooner and will eventually lead to many health problems and clog your arteries.  You want to pick smarter foods of course and foods that will actually satisfy your appetite.  If you are looking to lose weight you should realize that your body physique is 80% diet, 10% workout & 10% genetics.  Your diet is a big deal....it's not all about working out and please don't try and blame it all on genetics.

These foods have been talked about again and again in helping to shrink your tummy and keep you feeling fuller longer:


Beans, Black Beans- filled with fiber & protein, fills you up without filling you out.  They are a high protein food , add them to salads, pastas, soups, etc. A variety of beans may also up your metabolism.
Eggs- don't fear the yolk, in a study those who ate 2 eggs per day instead of a bagel lost much more weight. They are a Protein packed food and help control your appetite.
Cheese is fine in moderation.
Berries- a great snack & filled with antioxidants
Milk- low-fat.  Low-fat chocolate milk is a perfect "after workout" snack.  Contains the electrolytes, carbs and protein that you need after a tough workout.  Let this be your little treat! You can even add a little cinnamon.  Cinnamon is good for you too.
Greek yogurt- non-fat
Whole Grains, Whole Wheat- Like Oatmeal, brown rice, Quinoa. They are.full of soluble fiber, which slows down digestion, keeping you fuller for longer. Whole grains are also bulky, and it doesn't take much to make you feel satisfied. For breakfast, opt for plain oats rather than granola to cut down on sugar and fat. When choosing pastas, breads or crackers choose Whole Wheat or Whole Grain, make sure this is listed as the main ingredient.

Grapefruit- this citrus fruit is 90 percent water, and since half a grapefruit is only 39 calories, you'll fill up without gaining weight. Pair this with a slice of high-fiber toast or a bowl of oatmeal and you'll stay full until lunch.
Pears- pears have a high water content too, doubling their power to help you feel full. One medium pear offers six grams of fiber, and since fiber-rich foods fill your belly and take longer to digest, snacking on a pear keeps hunger at bay.
Salad- Enjoy a salad before your dinner, and studies show you'll eat less of your main entree, saving calories.

Air-popped popcorn is insanely low in calories- a bowl of three and a quarter cups is only 100 calories. Instead of snacking on chips or pretzels, keep your mouth busy and fill up that tummy with low-cal popcorn. You just have to skip the butter! Be careful of the toppings you add. Go easy!!

Water- drink one or two  8 oz glasses of water before each meal
Other tips: use vinegar and cinnamon for flavoring whenever possible- can help regulate blood sugar and keep you fuller longer.
Green and Orange veggies contain 90 % water and can help you feel fuller
Potatoes contain hunger fighting starch.  They can boost satiety to up to 24 hours and cause you to eat less calories during the day.
Nuts have fiber, protein, and the good fats. Nuts activates satiety so you chow down on fewer calories throughout the day. (Plus they may increase metabolism up to 11 percent.) Have a handful of nuts in the afternoon to help control your cravings.

More tips:


Drink one or two 8 oz glasses of water before each meal
Use vinegar and cinnamon for flavoring whenever possible- can help regulate blood sugar and keep you fuller longer.

Here's an idea of a healthy full day of meals.
Breakfast- Plain Oatmeal, cooked with water, low-fat milk or almond milk. Add cinnamon, a little agave, sliced bananas on top for good flavor. 1/2 grapefruit, 1 or 2 scrambled eggs.  This is a good breakfast with doesn't have a ton of calories but will leave you satisfied.  Breakfast is the most important meal and will jump start your metabolism.

Snack- Protein shake using whey powder mixed with water or coconut water, maybe even add a little spinach and berries.

Lunch- Salad with lettuce and other veggies with Chicken Breast on top.  Use a little Balsamic vinegar.

Snack- non-fat greek yogurt, mix in some berries or other fruit if you don't like it plain & 10 almonds on the side.

Dinner- Grilled Salmon or Grilled Chicken Breast, Brown Rice & Veggies.

This is just an example I wanted to remember.  It's a full day of meals packed with vitamins and antioxidants, protein and fiber.  I love it! This is a great example to give you a good guideline.  Don't do this everyday, get a variety and use the other foods I listed above with plenty of fruits and vegetables, whole grains, lean proteins, smart snacks and Water!! Please no skipping meals, you need to fuel that body for health.  Just fuel it with good things rather than empty calories that do no good.  I can tell such a difference in when I eat better foods compared to not so good foods.  There is a huge difference in how my body works, especially since I work out a lot.  I begin to crave the better things for me. Don't go on a random diet, start to incorporate these better things for you and have a lifestyle change for the long run.  It's okay to have a treat or "not" so good indulgent food.  Just not everyday and when you do, try hard to have it in Moderation.  Moderation is a word to remember! :)

Did these tips help you?  I'd love to hear from you! Thanks and have a great day!