insanity: doing the same thing over and over, and expecting different results.
shout out to track 2 of rpm 59, "numb" by usher, where he so graciously references this:
Keep on doing the same old thing, And you expecting change. Well is that really insanity? Or just a loser's game?
we all know it. we all recognize that fact, but, we somehow get frustrated when we don't see changes in our body, or on the scale, when we haven't changed a single thing.
so that time I lost a lot of weight, kept it off, loved life...and then somehow gained some back in the past few months or so.
there's really no surprise. for me, I absolutely have to log everything I eat, and every workout I do. if I just eat with abandon, I will gain weight. if I don't workout every day, I gain weight. it's frustrating, but it's the life I lead.
pro-tip: just because you're exercising more or harder doesn't give you a free pass at eating.
I think my weight gain stemmed from my increased teaching schedule/exhaustion and stress from other things in my personal life/hearing about bad things happening to my friends and letting that impact me. they say that increasing your activity level also increases your appetite. and they are correct. it's really annoying. but you just have to exert some self-control/get-a-grip-ness, and all will be okay.
so when you fall of track, the most important thing is determining and taking your next step. recognize the issue (for me, having my skinnier pants being tough to button is a major motivation), and plan your attack.
my major issues? dessert after dinner (always wanting it, and eating too much), and breakfast.
so here's what I've done:
when I wake up, i'm usually famished, or so tired that i just start eating things without thinking.
so instead of portioned cereal/light waffles/clif bar (read: candy), I started making awesome smoothies with unsweetened almond milk. these are INCREDIBLY filling, low calorie, low fat, and super fast to make. they're great for the girl (or guy) on-the-go.
here's what I do:
2 tbsp. chocolate (or regular) PB2 (45 calories, 1.5 g fat. NO FAKE CRAP. I think this is an incredible swap for peanut butter. find it at central market or whole foods)
1-2 cups chocolate/vanilla/coconut unsweetened almond breeze almond milk (1 cup of any of those is only 30-45 calories)
fruit of choice (either 1 small banana, sliced, or sliced strawberries or raspberries)
my smoothie this morning only set me back 180 calories (for 2 tbsp. chocolate PB2, 1 c coconut almond unsweetened almond breeze, and 1 small banana).
i think that's fair, and a far better, lighter way to start the day.
this works great for dessert too. i used to find myself eating a variety of things for dessert, like light popcorn, followed by fruit, followed by chocolate chips (GET THEE OUT OF MY PANTRY/life and into the garbage), so i find that throwing a bunch of great things into a blender for not that many calories is a better swap.
or these guys:
85 calorie bars by arctic zero. with NO fake crap. i'm anti splenda/truvia, etc. they flavor these with monk fruit. they are also non-dairy, which works great for my lactose-intolerance.
done my way. without ANY oil/butter/fat. because I can't. and because who needs it?
done this way:
-preheat oven to 400
-get out some foil.
-put some bagged spinach on said foil.
-place a piece of fish on said foil (I've done cod, some kind of monk fish, and going to do salmon tonight)
-salt, pepper, lemon juice the fish.
-fold the foil around the fish so you have a sort of foil pack.
-put in oven for 20-25 minutes, or until the white fish is opaque.
fish is incredibly low calorie and filling. I was so scared to try something new (I NEVER ever cook any sort of meat/fish/poultry because it freaks me out), and I was so amazed with how it turned out.
try something new. you might just find your new go-to or favorite.
and on my current oh-no-no list?
-clif bars (GET THE F OUTTA HERE)
-any sort of baked goods, no matter how much I doctor them to be healthy. they just need to be out of my face/life
-chips at mexi restaurants (I went sunday, and somehow managed to successfully not eat ONE. and got scrambled eggs w/ some beans and a littttle bit of rice and salad. that's how you do it. I felt like Buddha.)
-cereal of any kind
-waffles (I don't care if they're "light," we're cutting these babies out)
-FROZEN YOGURT. those self-serve places are a-holes. the "small" cups are out of control.
if you go to tasti d-lite, have them make you one. then you have no way of going overboard. lightly top it with sprinkles or fruit, and you're golden. or if you must serve yourself, ask the person behind the counter for a SMALL cup. #portioncontrol, y'all!
i dare you to start logging your daily food intake. for at least one day. you might be surprised at what you're eating on a daily basis, and you'll be able to easily see where you could cut back/make changes.
the buck stops here, and i can't wait to be (back) where i want to be.
the time is now to finish 2013 lighter than i started.
(feel free to add me on LoseIt and myfitnesspal to see my full diary)
best of luck to you. this is one hell of a journey, and it works best when you are honest with yourself, and hold yourself accountable.
if you bite it, write it.