To everyone out there that was able to lose 10 pounds, congratulations! You are doing great! The secret from here on out: keep it off!
General rule of thumb: you can have two "cheat" meals a week and not gain back any weight. This does mean keep up with those good habits, exercising at a minimum of 4 times a week, getting enough water, eating high amounts of fruits and vegetables, legumes and proteins, low amounts of processed foods. Make sure to have a mindset of health...this means not obsessing! Enjoy your life, just slowly make those lifestyle changes that incorporate healthy foods that are tasty to you! Don't like brocolli? Thats fine, there are lots of green veggies out there. Bottom line: make this personal to you. Otherwise, this will be yet another yo-yo diet that bounces you right back to where you started, no progress made.
Lastly, a little encouragement: worried about disease prevention? Battling drained energy? Take a look at all the benefits of making just little adjustments to get the nutrients you need and exercising, it's awesome!
Leave me a comment and share your progress!
Showing posts with label Lose 10 pounds in 30 days. Show all posts
Showing posts with label Lose 10 pounds in 30 days. Show all posts
Wednesday, May 29, 2013
Wednesday, April 24, 2013
Week 3
Hello Friends!
This morning I weighed in: 8 pounds down total since day one, which is great since we are 3/4 of the way there! At this point, several of you have told me that tho you have followed a similar eating plan...you arent seeing results! Here are my thoughts:
1. Are you honestly exercising every time at your very best effort?
2. Are your portion controls really accurate? (Maybe take a day and measure with a food scale to see how you measure up, you can buy them under $15 at Walmart)
3. Are you getting enough water and sleep? These are the two biggest weight loss busters ever, and also the easiest things to solve!
I have had a lot of questions recently about different cleanses/ eating styles, and as much as I really want to show an example of sticking to one plan to lose 10 pounds, I want to take the rest of this month to show you a few alternatives. So, if you like the plan, you have 2 weeks recorded of how to do it. If not, this last week and next will be some variety of strategy. :)
So, last week, I did a partial cleanse. I'd like to point out:
1. This is part of a lifestyle, but by no means should you follow it all the time. Most people in favor of cleanses say to only do one every 4-6 months.
2. Do this at your own risk. Cleanses put stress on your body, if you have any health problems, they may not be for you, check with your doctor!
On to the plan:
Monday and Tuesday: All the fruits and vegetables you can eat, no animal products(dairy, meat). Grains and potatos allowed, just skip the cheese and butter!
Wednesday and Thursday: Vegetable soups, smooothies, no grains, no animal products. Preferably, break down thee fruits and veggies to help with digestion. Make sure to keep a fat source, such as olive oil/avacado.
Friday and Saturday: Start introducing grains and whole veggies/fruits back in
Sunday: Introduce small amounts of yogurt/ animal product back in, more grains.
Watch your energy! Cleanses are notorious for draining your energy, so do this over a period of time where you aren't planning on exercising as much. Take naps if you need to, especially wed/thurs! I took zeal the entire time, and that really helped me keep up with my nutrients I normally get, as well as a little added energy :)
This worked really well, I ended the cleanse feeling like I wanted to eat fruits and veggies more, and have even felt more energy since doing the cleanse.
This morning I weighed in: 8 pounds down total since day one, which is great since we are 3/4 of the way there! At this point, several of you have told me that tho you have followed a similar eating plan...you arent seeing results! Here are my thoughts:
1. Are you honestly exercising every time at your very best effort?
2. Are your portion controls really accurate? (Maybe take a day and measure with a food scale to see how you measure up, you can buy them under $15 at Walmart)
3. Are you getting enough water and sleep? These are the two biggest weight loss busters ever, and also the easiest things to solve!
I have had a lot of questions recently about different cleanses/ eating styles, and as much as I really want to show an example of sticking to one plan to lose 10 pounds, I want to take the rest of this month to show you a few alternatives. So, if you like the plan, you have 2 weeks recorded of how to do it. If not, this last week and next will be some variety of strategy. :)
So, last week, I did a partial cleanse. I'd like to point out:
1. This is part of a lifestyle, but by no means should you follow it all the time. Most people in favor of cleanses say to only do one every 4-6 months.
2. Do this at your own risk. Cleanses put stress on your body, if you have any health problems, they may not be for you, check with your doctor!
On to the plan:
Monday and Tuesday: All the fruits and vegetables you can eat, no animal products(dairy, meat). Grains and potatos allowed, just skip the cheese and butter!
Wednesday and Thursday: Vegetable soups, smooothies, no grains, no animal products. Preferably, break down thee fruits and veggies to help with digestion. Make sure to keep a fat source, such as olive oil/avacado.
Friday and Saturday: Start introducing grains and whole veggies/fruits back in
Sunday: Introduce small amounts of yogurt/ animal product back in, more grains.
Watch your energy! Cleanses are notorious for draining your energy, so do this over a period of time where you aren't planning on exercising as much. Take naps if you need to, especially wed/thurs! I took zeal the entire time, and that really helped me keep up with my nutrients I normally get, as well as a little added energy :)
This worked really well, I ended the cleanse feeling like I wanted to eat fruits and veggies more, and have even felt more energy since doing the cleanse.
Monday, April 15, 2013
Day 13 and 14
Hello Friends,
Over the weekend I did a green smoothie to try to detox from my cheat tacos friday night :) Other than that, I kept things pretty regular, salad with chicken for lunch, cottage cheese for a snack, lean flank steak and vegetables over brown rice for dinner. My weekends are crazy, and I don't log my foods Saturday and Sunday as a mental break from the week. I really only have one weekend rule: don't undo a week's worth of hard work with a weekend of junk food! As long as I keep in mind a balance of healthy foods over the weekend, I try to be a little less controlling over the weekend.
Hope you all had a great weekend :)
Over the weekend I did a green smoothie to try to detox from my cheat tacos friday night :) Other than that, I kept things pretty regular, salad with chicken for lunch, cottage cheese for a snack, lean flank steak and vegetables over brown rice for dinner. My weekends are crazy, and I don't log my foods Saturday and Sunday as a mental break from the week. I really only have one weekend rule: don't undo a week's worth of hard work with a weekend of junk food! As long as I keep in mind a balance of healthy foods over the weekend, I try to be a little less controlling over the weekend.
Hope you all had a great weekend :)
Saturday, April 13, 2013
Day 12
Hi Everybody,
For today, I made a chia smoothie (check out the recipe tab) which kept me full all the way till about three oclock, and then I had a wonderful friday night full of tacos....cheat meal for sure!
I'm not going to use my food log today, two reasons: 1. CalorieCounter has no idea what to do with the ingredients for my smoothie, and I don't think its idea of taco is accurate for what I ate last night at Taqueria Escabado (which were delicious and I highly recommend them if you are in Enid!) 2. I typically don't log cheat meals...I try to keep them in moderation, but somehow there's a guilt trip involved in logging them. That's my philosophy, and every so often, you need a cheat meal to feel satisfied.
I did go on a run today, working endurance for about 1.5 hours. This may not be the workout your body needs! I am trying to be in a race soon, and I personally enjoy distance running. If this doesn't ring true for you, any type of cardio will work just fine, maybe push yourself an extra ten minutes today if you like! Especially if you decide to have a cheat meal :) Have a great weekend everyone!
For today, I made a chia smoothie (check out the recipe tab) which kept me full all the way till about three oclock, and then I had a wonderful friday night full of tacos....cheat meal for sure!
I'm not going to use my food log today, two reasons: 1. CalorieCounter has no idea what to do with the ingredients for my smoothie, and I don't think its idea of taco is accurate for what I ate last night at Taqueria Escabado (which were delicious and I highly recommend them if you are in Enid!) 2. I typically don't log cheat meals...I try to keep them in moderation, but somehow there's a guilt trip involved in logging them. That's my philosophy, and every so often, you need a cheat meal to feel satisfied.
I did go on a run today, working endurance for about 1.5 hours. This may not be the workout your body needs! I am trying to be in a race soon, and I personally enjoy distance running. If this doesn't ring true for you, any type of cardio will work just fine, maybe push yourself an extra ten minutes today if you like! Especially if you decide to have a cheat meal :) Have a great weekend everyone!
Thursday, April 11, 2013
Day 11
Hello Friends,
Today was a short run, yesterday's workout was hard for me so I did 1/2 hour on the treadmill.
As far as food, I know that this is more carbs than protein. This is the week before I anticipate a peak in my weight loss. I want to eat for my goal weight body type, which puts me more in the 55% carb range. For many of you this may not be the case, refer back to your handouts to find the range for you. Be sure to watch on Monday, as I'm going to be doing a 7 day push for a food priority group week to send the message to my body to release toxins that trap fat in my system. The two weeks leading up to it are starting the proportion of carbs/fats/proteins of my current weight, transitioning to those groups for my goal weight. After the 3rd week (which is mainly detox) I will have a "recovery" week of no processed foods,, to allow my digestive system the time it needs to absorp nutrients and flush fat.
On a side note, although I haven't put it in my food log, every morning I drink a cup of warm water with lemon, to help speed up digestion and further the cause of flushing fats/toxins. Give it a try!
Thursday Apr 11, 2013
Breakfast
Carb:56.2g Fat:7.6g Pro:14.6g Cal:309
| Powder - mixed with juice or water | 14.0g | 48 cal | A |
| Chia Seed - Raw | 15.1g | 58 cal | A |
| Milk, Nonfat, Fluid - With Added Vitamin A (Fat Free Or Skim) | 245.0g | 83 cal | A |
| Romaine Lettuce - Fresh Vegetables | 80.9g | 15 cal | A |
| Bananas | 118.0g | 105 cal | A |
Lunch
Carb:39.5g Fat:17.7g Pro:13.4g Cal:367
| Spinach - Raw | 30.0g | 7 cal | A |
| Tomatoes - Fresh, Raw | 85.0g | 15 cal | A |
| Sunflower Seed Kernels, Dry Roasted - With Salt Added | 28.3g | 165 cal | B+ |
| Quinoa, Organic - Pasta & Quinoa/Organic Quinoa | 45.0g | 180 cal | A |
Dinner
Carb:46g Fat:3.5g Pro:18g Cal:283
| Turkey Breast Sandwich - 9-grain bread, no dressings, no cheese, lettuce, tomato, green pepper, cucumber | 223.0g | 283 cal | B |
Snack
Carb:27.7g Fat:16.5g Pro:8g Cal:269
| Gala Apple | 152.0g | 79 cal | A |
| Organic Peanut Butter, Creamy | 32.0g | 190 cal | C- |
Daily Total
Carbs:169.4g Fat:45.3g Protein:54g Calories:1,228
Water:10 cups
Day 10
Hello Everyone!
I am starting to really feel great with my all veggie/fruit breakfasts, they really make me feel energized and full of nutrients for the day. I hope you all get a chance to try them, some mornings I toss in a zeal nutrient powder as well, if I want a little caffeine boost, and I really feel great!
So as much as all weight loss gets a jump start when you shock the system, it is easier on the budget and your schedule if you can keep some consistency to what you eat. For this 30 day period, I am not eating like I normally do. This is for two reasons: 1. I need to shock my body to have any weight loss. 2. I want to support you, my wonderful clients with a menu close to what you are used to eating...normally I follow a yogi type diet with very restricted animal products, but I realize this isnt for everyone! This is my chance to demonstrate a food plan that I hope you all can at least identify with :)
Workout: I did weights for 45 minutes today, felt very tired! I am trying to increase my low heart zone cardio, so I went on an hour walk afterwards, to keep in my fat burning zone. Doing this after weights is thought to increase your fat burn from the areas of your body that you did weight training, so crossed fingers!
I am starting to really feel great with my all veggie/fruit breakfasts, they really make me feel energized and full of nutrients for the day. I hope you all get a chance to try them, some mornings I toss in a zeal nutrient powder as well, if I want a little caffeine boost, and I really feel great!
So as much as all weight loss gets a jump start when you shock the system, it is easier on the budget and your schedule if you can keep some consistency to what you eat. For this 30 day period, I am not eating like I normally do. This is for two reasons: 1. I need to shock my body to have any weight loss. 2. I want to support you, my wonderful clients with a menu close to what you are used to eating...normally I follow a yogi type diet with very restricted animal products, but I realize this isnt for everyone! This is my chance to demonstrate a food plan that I hope you all can at least identify with :)
Workout: I did weights for 45 minutes today, felt very tired! I am trying to increase my low heart zone cardio, so I went on an hour walk afterwards, to keep in my fat burning zone. Doing this after weights is thought to increase your fat burn from the areas of your body that you did weight training, so crossed fingers!
Wednesday Apr 10, 2013
Breakfast
Carb:48.2g Fat:14.1g Pro:6g Cal:316
| Oranges | 262.0g | 123 cal | A |
| Avocados - Raw, California | 86.5g | 145 cal | B+ |
| Coconut Water - (Liquid From Coconuts) | 240.0g | 46 cal | A |
| Lemon Juice, Canned Or Bottled | 15.0g | 3 cal | A- |
Lunch
Carb:20.3g Fat:21.7g Pro:9.1g Cal:291
| Kale - Raw | 67.0g | 34 cal | A |
| Spinach - Raw | 30.0g | 7 cal | A |
| Strawberries | 76.0g | 26 cal | A |
| Sunflower Seed Kernels, Dry Roasted - With Salt Added | 28.3g | 165 cal | B+ |
| Olive Oil | 7.5g | 60 cal | B |
Dinner
Carb:53.8g Fat:17.7g Pro:35.1g Cal:500
| Chicken, Breast, Meat Only - Cooked dry heat, Roasted, Grilled, Broiled | 86.0g | 141 cal | A- |
| Avocado - 1/2 med. | 75.0g | 140 cal | B |
| Rice, Brown, Medium-grain, Cooked | 195.0g | 218 cal | A |
Snack
Carb:3.1g Fat:1.2g Pro:14g Cal:81
| Cottage Cheese, Lowfat, 1% Milkfat | 113.0g | 81 cal | B |
Daily Total
Carbs:125.4g Fat:54.7g Protein:64.2g Calories:1,189
Water:0 cups
Tuesday, April 9, 2013
Day 9
Hello Friends,
Today I wanted to talk a little more about workouts: you should be looking at your heart rate, especially on the cardio! Really be monitoring that you get into all of your heart rate zones, this is what really makes the difference as far as building your base for muscle strength and fat burn :)
I ran today in intervals, changing the incline and speed for 45 minutes.
Food wise, I am still really trying to stick to smoothies/zeal shake when im in a rush. Now that I am in week two, I really want to focus on detox, letting my body get rid of fat/toxins. This means smoothies for breakfast, and no grains till dinner, to give my body easy to digest foods most the day, to increase the amount of time my body has to digest and detox :)
Today I wanted to talk a little more about workouts: you should be looking at your heart rate, especially on the cardio! Really be monitoring that you get into all of your heart rate zones, this is what really makes the difference as far as building your base for muscle strength and fat burn :)
I ran today in intervals, changing the incline and speed for 45 minutes.
Food wise, I am still really trying to stick to smoothies/zeal shake when im in a rush. Now that I am in week two, I really want to focus on detox, letting my body get rid of fat/toxins. This means smoothies for breakfast, and no grains till dinner, to give my body easy to digest foods most the day, to increase the amount of time my body has to digest and detox :)
Tuesday Apr 9, 2013
Breakfast
Carb:35.1g Fat:0.4g Pro:2.7g Cal:147
| Bananas | 118.0g | 105 cal | A |
| Strawberries | 76.0g | 26 cal | A |
| Mint - Fresh | 28.0g | 12 cal | |
| Cilantro - Latin | 1.6g | 0 cal | A- |
| Lemon Juice, Canned Or Bottled | 15.0g | 3 cal | A- |
Lunch
Carb:12.1g Fat:23g Pro:7.2g Cal:264
| Hearts of Romaine - Blends | 23.6g | 4 cal | A |
| Kale - Raw | 67.0g | 34 cal | A |
| Sunflower Seed Kernels, Dry Roasted - With Salt Added | 14.2g | 82 cal | B+ |
| Parmesan, Grated Cheese | 5.0g | 22 cal | C- |
| Lemon Juice, Canned Or Bottled | 15.0g | 3 cal | A- |
| Olive Oil | 15.0g | 120 cal | B |
Dinner
Carb:57.2g Fat:15.2g Pro:31g Cal:432
| Black Beans - Other Varieties of Beans | 250.4g | 210 cal | B+ |
| Cottage Cheese, Lowfat, 1% Milkfat | 113.0g | 81 cal | B |
| Avocado - 1/2 med. | 75.0g | 140 cal | B |
Snack
Carb:27.3g Fat:18.1g Pro:6.8g Cal:282
| Gala Apple | 152.0g | 79 cal | A |
| Almond Butter - Almond Butter | 32.0g | 203 cal | B |
Daily Total
Carbs:131.7g Fat:56.7g Protein:47.7g Calories:1,125
Water:0 cups
Monday, April 8, 2013
Day 8
Hello Friends,
Today I am embarrassed to say: I didnt exercise! I needed to, I should have....I didnt! Just plain old ran out of time. Eating went well....but the exercise didnt happen....case and point: no one is perfect! For all that, I think sometimes the biggest part of a diet is forgiving yourself. It takes courage to start every day new....and truly move on without the guilt of yesterday. :)
Hope you all are doing well!
Heidi
Today I am embarrassed to say: I didnt exercise! I needed to, I should have....I didnt! Just plain old ran out of time. Eating went well....but the exercise didnt happen....case and point: no one is perfect! For all that, I think sometimes the biggest part of a diet is forgiving yourself. It takes courage to start every day new....and truly move on without the guilt of yesterday. :)
Hope you all are doing well!
Heidi
Monday Apr 8, 2013
Breakfast
Carb:46.5g Fat:0.8g Pro:4.6g Cal:180
| Glowing Green Smoothie by Kimberly Snyder | 413.9g | 180 cal | |||||||||||||||||||||||||||||
| |||||||||||||||||||||||||||||||
Lunch
Carb:34.2g Fat:36.5g Pro:23.6g Cal:511
| Avacado Spinach Omelet | 231g | 268 cal | |||||||||||||
| |||||||||||||||
| Kale - Raw | 134.0g | 67 cal | A | ||||||||||||
| Lemon juice - Reconstituted Lemon Juice | 47.0g | 11 cal | B- | ||||||||||||
| Sunflower Seed Kernels, Dry Roasted - Without Salt | 28.3g | 165 cal | B+ | ||||||||||||
Dinner
Carb:5.6g Fat:3.4g Pro:29.5g Cal:169
| Chicken, Breast, Meat Only - Cooked dry heat, Roasted, Grilled, Broiled | 86.0g | 141 cal | A- |
| Broccoli - Cooked, Boiled, Drained, Without Salt | 78.0g | 27 cal | A |
Snack
Carb:36.4g Fat:18.1g Pro:6.8g Cal:319
| Apple - raw, with skin | 223.0g | 116 cal | A |
| Almond Butter - Almond Butter | 32.0g | 203 cal | B |
Daily Total
Carbs:122.7g Fat:58.8g Protein:64.5g Calories:1,179
Water:0 cups
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