3 Simple Things I do to stay lean and lose weight
Okay here we go, so since I had surgery on my broken nose a few months back, I have been unable to train in jiujitsu. It sucks! I loved jiujitsu, and it was a way for me to get in shape without feeling like I was exercising. To top it off I gained 15 pounds since my nose surgery this past November. Recently I told myself enough is enough, I WILL lose this weight! It’s been a couple of weeks, and I have already lost five pounds! In this post, I cover the three most important things I do to stay lean and lose weight.
1. Keep Track of What you eat.
I’m not gonna lie, it’s tough. I have struggled with binge eating in the past. I love bread and pastries. It’s so easy to overeat, especially in San Francisco, food is everywhere. If you struggle with overeating, I highly recommend you start logging the food you are eating on a daily basis. One way I monitor my food consumption is through an app called MyFitness Pal. You just log the food you ate at every meal, and it calculates how many calories you’ve consumed. My calorie goal is 1000 to 1200 calories a day to lose 1.5 pounds a week. Without MyFitness Pal I would forget about food I ate earlier and then eat more.
2. Plan Your Meals
People who eat the same foods tend to weigh less. I have an extremely boring diet most of the time. I do not eat out a lot so I exactly what is in my food. I also try to eat by myself as oppose to eating with friends, so they do not tempt me to overeat. By keeping my calorie consumption low during the week, it allows me to eat more during the weekends when I go out with friends. I also plan out the time I am going to eat. For me a 10:00 am breakfast, 2:00 pm lunch, and 6:30 pm dinner spaces my meals out enough, so I don’t get too hungry throughout the day. For meal prep idea’s check out my Pinterest board and Dailyburn.com.
For Breakfast, I usually try to stick to coffee, a piece of fruit, and some toast. Lately, I have been into eating a banana with peanut butter toast, YUM! I am usually not super hungry in the mornings, and I’m in a hurry to get out the door for work.
Lunch is almost always a salad. I buy the pre-made ones at Trader Joe’s and Whole Foods. They are really convenient. However, the ones at Whole Foods can be really expensive if you are trying to stay on a budget. Trader Joe’s is more reasonably priced, and they have a lot of variety.
Dinner is usually my highest calorie meal because by this time I have not eaten a whole lot. I keep breakfast and lunch low calorie on purpose so I can let myself eat whatever I want for dinner. I absolute love seafood. Sometimes I will get sushi. Other times I will heat up my microwavable vegetables. Veggie or turkey burgers are also amazing. One hack I found to cut my carbs when I make sandwiches is to use one slice of bread instead of two.
3. Don’t Be Afraid to Indulge
Clean eating can be difficult if you do not let yourself indulge a little bit. I can’t live without chocolate, and I eat it every day. Dark chocolate is my favorite. They key, and I cannot stress this enough, is proportion control. Try eating slower to eat less. By slowing down, you give your body enough time to gage when it is truly full. I too am guilty of just scarfing down food, feeling hungry, and eating more. Then after a few minutes pass, I feel like I ate an entire cow. Filling your bodies till you feel full is not good. It means your stomach is stretching so the next time you go to eat it will require you to eat more food to feel satisfied.
You will notice once you start losing weight you will crave less and less food. It’s funny as I finish writing this post. I have lost five pounds, and my body is lean. I think it is important to remember that not every meal you eat has to be amazing and It’s okay to eat boring food. As long it is nutritious and fills you up then the food has done its job. The first couple of days of change are the hardest, but I promise once you get into the routine it becomes easier. “Losing weight is hard, being fat is hard, choose your hard.”