As promised, here are all the details on my 25 pound (and counting) weight loss journey. If you haven't read 'My 2013 Weight Loss Journey', check it out here.
What I've Given Up..
I gave up fast food, fried foods, caffeine, and sweets (I have a HUGE sweet tooth). As well as, reducing my salt and carb intake and doubling my fruit and veggie intake.
It's important for you to know that I haven't had soda in two years so the only caffeine I really cut was coffee. Also, I've always been picky about what I eat from fast food places. I only eat burgers that are from 'Steak and Shake' or home made and I don't eat chicken from every fast food place. That being said, some things were easier to cut out than others.
I am a sucker for some French Fries and Air Head Extremes, let me tell ya. I would eat both multiples a week so they were SO HARD to give up; I still enjoy them on my Cheat Day but I don't have as much as I use to.
Daily Eating Habits..
I always make sure to eat 3 meals and 2 snacks a day. Now, yes, I eat 3 meals a day but I do not over eat. When and if I feel full, I stop eating.
My meals consists of 1/2 protein, 1/4 veggies, and 1/4 carbs.
Favorite Proteins: Salmon, Shrimp, Talapia, Chicken Breasts, and Ground Beef/Chicken/Turkey.
Favorite Veggies: Spinach, zucchini, broccoli, Onions, Banana Peppers, and Mushrooms.
The carbs I usually cook are whole wheat bread/pasta, brown rice, and quinoa. On occasion I'll make yellow or white rice depending on what protein I make.
I also make all of my food REALLY spicy.. Not only does it help burn extra calories but everything tastes better with a little (or alot-tle) kick.
As far as snacks go, I try to snack on things that are healthy like fruit, granola, or half of a whole wheat bagel. My favorite snack is a slice of whole wheat bread with almond butter (SO YUMMY).
The one thing I'm sure has contributed to my weight loss the most is changing my plate size from a 10 1/2 inch plate to a 7 inch plate.
It's definitely a great mind, and stomach game to manipulate your body into thinking your plate is full.
Even though I cut out what seems like a lot from my diet, I still eat a lot of the things I ate before but only about half of what I use to since my plate is smaller.
Saturdays are my cheat day. Cheat day is NOT "Eat All The Things Day", it is enjoy a few things in moderation that you don't eat everyday, day. I crave Pizza, no lie, at least once a day so it's my go to cheat day meal. A slice of pizza (topped with grilled chicken, mushrooms, and banana peppers) is usually what I have. I'm not sure if others do this but I pay my pizza down with a napkin before I eat it to soak up any excess oil. Again, I do not over indulge. Have fries but not a large, eat one donut but not a 1/2 dozen, get a cheeseburger but not a Double cheeseburger. Cheat day is the one day to treat yourself and your body for doing well, choose whatever day is most convenient for you.
This tea is seriously my weight loss savior. It is 'Triple Leaf Tea - Super Slimming Herbal Tea'. I ran across it at Whole Foods in the coffee and tea section (obviously, I know) and the rest is history. It basically cleanses and detoxifies your body. I drink it with my breakfast (no sugar) every morning for 7 days straight then take two days off and begin another 7 days.
The reason this tea is so great for me is because my metabolism is very veeeery slow. When I drink this tea with my breakfast it breaks down all of the food in my system throughout the day, so before I shower and go to bed my system is cleaned out.
If you are going to try this tea I suggest you read the directions and suggestions on the box and decide what is best for you.
I LOVE (Spring) WATER. I'm really perticular when it comes to water because I refuse to drink it distilled or purified and my family and friends get so irritated with me when it comes time for me to drink LOL. I only drink Zephyrhills, Evian, Filtered Tap, or Fiji water because any I think any other water takes like plastic.
Anyhow, I drink water like a fish. I tried the whole gallon a day thing but it didn't work for me because I found myself resenting water since I felt like I was forcing myself to get through the whole thing (which I never did). What's worked best for me is making sure drink a whole 16.9 FL OZ bottle with every snack and meal. If I get through a bottle before I'm done, which I usually do, I grab another.
I was a cheerleader for 14 years and along with doing such I have a ton of injuries. I've had a hip and ankle problem for a while so I haven't really exercised much over the years. What I did notice was as soon as I began losing weight, my body aches and pains got lost too so I tried a few different things.
I started Insanity and fell in love with it. It made me feel like a beast in training, especially when I got into the second month of the program. On the 45th day, while in the Bahamas, twisted my ankle pretty decent so I took a break, and honestly forgot all about Insanity.
Then, I started running 2 miles a day.. One in the morning and one at night. Overtime I was able to run longer and longer and I got all the way up to running 5 miles a day. That was great for a while but I got bored and stopped doing that too.
Now, let me tell you what has worked. Working out when I feel like it. I know, I know, not the best plan but that is really what has helped me. I am not good with doing the same thing everyday or feeling forced to do something (It's the Leo in me).. I get bored very quick. So I work out about 3-4 times a week. The one day I ALWAYS make sure to work out on is Cheat day. Trust me, the slight guilt for eating what you don't usually eat will motivate you to get up and active. I usually pick a fitness segment from On Demand that ranges from 30-40mins or do a series of Push-Ups, Squats, Sit Ups, Jumping Jacks, and Burpees through an episode or two of whatever I'm watching on TV.
If I go out and drink alcohol I make sure to off set whatever I've drank the next day, well morning really, with water. For every shot, drink, or glass of champagne, I drink a bottle of water.
Eating out/Ordering In
When I go out to eat or order in, depending on what it is, I ask for it to be made spicy (Because spicy foods help speed up your metabolism). I also ask for a to go box when my meal comes out and put half of my order away so I'm not tempted to over eat. Make sure to drink an entire glass of water before your meal comes so you won't over eat. Lastly, choose between an appetizer or dessert, do not get both unless it cheat day in which case you should only eat a 1/4 of both.
I try to get 8 hours of sleep every day. My sleep schedule has always (and still is) unpredictable. I used to go days without sleep. Now I make sure to get my 8 hours every 24 hours whether I sleep straight through the eight hours or sleep however many hours and take a nap to reach eight hours. When your body is well rested, it works a lot better.
I really hope this can help any and everyone who took the time to read everything :) Remember, what works for me may not necessarily work for you. My plan isn't perfect and could probably use some tweaks but it seems to be working and I'm happy with my results thus far.