Well, here we are again. I gained too much weight during the holidays and I want to let it go! Are you in the same boat?!
Sure, indulging and not really giving too much thought to what you’re eating is fun for awhile, but if you’re like me, when it catches up to you, it’s not so fun anymore. #amiright?
I tend to go in phases where I’m very good with eating healthy, and then periods when I’m eating ice cream every night, ordering in, and just generally not being as mindful about all the calories I’m consuming.
From past experience, I feel strong and confident and most like “myself” when I weigh about 105 pounds with a body fat percentage around 19%. My “fighting weight.”
This may not be popular to talk about so candidly, and I do believe we should love our bodies as is and for how they serve us. But honestly, I just don’t feel my personal best when I’m heavier.
I’m also very short and petite, barely 5’1, so an extra 5 – 7 pounds on me equates to about 2-3 extra inches on my belly and makes my jeans tight and uncomfortable.
After years of experience with my own body, when I want to lose weight fast – ie, about 1 pound a week, I track my calories. It’s not fun or sexy, but it works!
I don’t know about you, but if I’m trying to lose weight, I don’t want to just be working hard spinning my wheels, I want to dive in and get serious, so that I see results fast!
HOW TO LOSE WEIGHT
If you do have weight to lose, let me tell you the easiest way to do it. Not that actually doing it is easy, but the method is quite simple. It’s all about calories in vs. calories out.
The easiest way I’ve found to track your calories is through the FREE app, My Fitness Pal. The key is that you have to be HONEST and track every single thing that goes into your mouth.
If you aren’t familiar with the app, check out my video tutorial for how to use My Fitness Pal.
First, you need to know how many calories you should eat to maintain your current weight. Use this Calorie Calculator and type in your age, gender, height, weight and exercise level. I just put “moderate” for my since I workout about 5 days a week. Below are my results:
You can see I need about 1576 calories a day to maintain my current weight.
Then, give yourself a slight caloric deficit of 200 calories a day, and, over time, you will lose weight.
Make sure that when you track your calories that you are honest with yourself and track everything or else the data won’t be accurate.
Using this method, it’s reasonable to lose half to one pound each week.
If you find you’re losing too fast or too slow, you can adjust your calories and exercise.
Check out my video tutorial for how to use My Fitness Pal.
WHAT TO EAT TO LOSE WEIGHT
If you want to get serious, it’s not just about reducing calories, because a low calorie diet of cookies won’t help you reach your goal.
- Eliminate processed foods and refined sugar
- Avoid soda and sugary drinks, including alcohol
- Eat lean protein, complex carbohydrates, vegetables and healthy fats
I have lots of healthy recipes and meal plan ideas here.
STICK WITH IT
Is it simple? Yes.
Is it easy? No.
The first two weeks are the hardest, but after you start to see the results of your hard work, it becomes easier to stick with it because you get excited about how your body is responding!
And remember, if you work the plan, you WILL see results.
When you put it in perspective, in just one to two months (not very long in the grand scheme) you will have lost 4-8 pound. In six months, by Summer! you could be down a good 20 pounds!
Think about how good that will feel!
Here are some of my tried and true activewear pieces from Amazon. Over the years, I’ve ordered dozens of pieces, and these are quality items that stand the test of time- and sweat!
Do you have weight to lose? A plan for losing it? I’d love to hear what works for you.
Have you tried counting macros? It can be tedious, but the My Fitness Pal app really streamlines the process. Once you get used to using it, it doesn’t take long to log everything and then you get a TRUE reading of how many calories you’re consuming.
Just make sure to be honest and log everything. You’ll only be cheating yourself if you don’t.
Now let’s go kick Monday’s booty!