I just got remeasured today at the gym
Body Fat is 33.1% (down from 42% at my highest)
Chest is 39.5 (down from 42.5) - minus 3 inches
Waist is 30 (down from 34.5) - minus 4.5 inches
Hips are 41 (down from 45) - minus 4 inches
Thigh is 24 (down from 27.5) - minus 3.5 inches
Calf is 13 (down from 15) - minus 2 inches
Basically I have just been eating wayyy less than I would normally eat. Honestly, I used to eat all day long. I would think nothing of having 10 Oreos for a snack!. I probably ate around 2500 - 3000 calories per day on average. Now I try to eat between 1200 -1500. It's funny. I thought I would be craving junk food and sugar all the time but I really don't miss it that much (who would have thought!). I found the biggest difference for me was EATING BREAKFAST...I would never eat breakfast before. Now I look forward to it. I try to eat something every couple of hours. Here is a sample of what I would eat in a day now that I have been eating healthy
Breakfast
1/2 cup to 1 cup high fiber cereal (depending on the calorie count)
1 cup almond milk
1 fruit
or egg white omelette along with some form of meat protein like ham with some veggies mixed in.
Snack
1 apple and cheese string or a yogourt. Try to average like 200 calories
Lunch
Ham Sandwich on whole wheat bread with a fruit (berries, mango, apple, etc) and some yogourt OR some flavored triscuits and laughing cow cheese maybe with some chicken breast/rice combo
Snack
25 cocoa roasted almonds or other nut product along with some dry cereal or dairy product
or celery sticks and salsa (yum!) or some bagel crisps/herb and garlic cream cheese
Supper
Chicken breast/thigh boneless skinless baked in a sauce with some brown rice and veggies or rarely I'll eat a frozen Lean Cuisine along with some veggies and fruit. I love steaming edamame with salt!
Snack
Fudgsicle bar or maybe a low cal iced coffee made with instant coffee, water, ice cubes, a bit of sugar (once in awhile ill use some splenda) and some almond milk - tastes just as good as starbucks but its like pennies to make! Or I will have something small like some nuts or some deli meat, etc or maybe a protein shake (I love making frozen banana, almond butter cocoa powder protein shakes...soooooo good!)
For Drinks I'll have almond milk, skim milk, crystal light and water. I do NOT drink juice anymore. I literally would down an entire Tropicana carton a day. It was insane. I am a sugar addict! I would rather eat more food than drink my calories haha. I don't even miss it!
Now for restaurants. I try to order things without alot of calories. I mostly eat chicken...rarely beef. I do eat tofu once in awhile. I try to order stuff without cream (i heart alfredo!) or butter and ask that they use less oil to cook food in. I try to avoid sauces because alot of them add up calorically. If I get a sub bun for example to make a sandwhich at home, I rip out the inside of the bun and fill up the space with raw spinach...gets some vitamins in and cuts the calories. Basically, try to cut calories where you wont miss it. Use 1% instead of 2%, buy the plain yogourt thats 70 calories instead of the vanilla yogourt thats 190 calories for the same amount, etc. This helps TONS. On and I measure alot of stuff. You would be surprised how many people eat 3 times the cereal that a serving size is!. I am rarely hungry on 1200 - 1500 (well sometimes when I eat only 1200 ish but I don't do that that often) because I find filling up on low calorie high volume food helps. I dont feel hungry if Im full of food in my stomach.
I try to exercise once in awhile. Should be going to the gym more than I do but I'm lazy like that. I do like to go for walks around town, etc and I will walk 3 to 6 miles sometimes if the weather is nice. I should be working out more though ;S
I find though that I want to get more weight off and then start exercising hopefully more. I'm just busy with my schedule but I like going for walks so that helps. But I find its mostly diet for me because If i work out for an hour i get super super hungry and just eat a ton of food which sortof doesnt help the weight loss (i eat more than i would have burned working out). If I ate like I normally did and worked out daily i wouldnt lose weight...its all diet for me.
I used to keep a food journal (but have cut back on it because its a pain but heres an actual sample of one day)
Saturday September 11th 2010
Breakfast @ 0800
1 cup optimum slim - 210 cals
2/3 cup skim milk - 60 cals
1 medium banana - 100 cals
250 mls water
Snack @ 1030
1 cheddar cheese string - 70 cals
1.5 cups Coronation Grapes - 100 cals
250 mls water
Lunch @ 1230
1 whole wheat tortilla - 50 cals
1 wedge laughing cow cheese - 22 cals
1 whole tomato - 30 cals
3 cups raw spinach - 15 cals
2 tablespoons homemade honey mustard vinagrette - 100 cals
1 medium sized kiwi fruit - 50 cals
250 mls water
Snack @ 230 pm
1 Cashew Lara Bar - 230 cals
1 Liter of Black Cherry Unsweetened Tea - 15 cals
Supper @ 8pm
Brown Jasmine Rice Mixture with veggies and spinach - 400 cals
1 Litre of Water - 0 cals
Total Calories: 1452
