Calories #Dieting Week 6

It is amazing how much I am aware of calories now. There are days when I think my budgeted calories for the day are not enough and others when I feel I can’t eat that much. It truly is a daily battle.

For those interested, here is the formula to lose a pound. 

Negative 3500 = 1 pound loss.

There are several calorie calculators online to figure out how many calories you need to maintain your current weight. Find one and plug in your stats and it will tell you what calorie count to maintain. In order to lose weight you need to be negative 3500 calories. The method I choose for myself is to reduce my calorie intake by 500 calories a day below my ‘maintain’ weight ideal there by giving me a negative 3500 calories after 7 days. By this method I should lose one pound a week.

By upping my activity level and staying with a 1200-1400 calorie a day diet, I can increase the speed by which I lose weight.

There is a science to all of this; but you still have to figure out what is best for you. 

Changing Habits: Snacks #Dieting Week 5

Guilty, Guilty, Guilty of stopping and buying a Hersey’s bar or a bag of cheese doodles or chips in the middle of the day when I get hungry. It is the worst thing you can do for any diet. Obviously fruits and veggies (veggies I don’t like at all) are the preferred snacks. I like oranges and bananas. So a banana is great and an orange range under 100 calories or so; they are great snacks.

But sometimes you don’t want either; I have gotten into the habit of carrying the Special K bars in my purse. I really love the vanilla one and the chocolate and pretzel ones. They are great on the go, you know the calories and they satisfy the need for sweet. There are also all sort of granola bars and snack bars on the market just find the one that suits your taste and that craving for a snickers might be tamed.   

 Also, Trader Joe’s is a good place to find something healthy to snack on that doesn’t have several hundred unneeded calories!

Changing Habits: Food #Dieting Week 4

Oh yes, I am SO guilty of the McDonald’s run for lunch and sometimes dinner. I love me that greasy fried chicken and that saucy pasta. This is probably were the change is most noticeable for anyone trying to lose a few pounds or just get into healthier habits.

Now, I know if I deprive myself of my fried foods I'm not going to be a happy camper and I’d likely fall off the diet wagon sooner rather than later. So my motto all in proportion; find out the calorie count and instead of having what you really desire as a overflowing plate fit for a family of four for just your dinner; have half or a quarter of it.

A trick a friend taught me recently I have really appreciated. I love fried chicken as opposed to baked – though baked isn’t bad. But there really is nothing like a nicely fried wing or drumstick. So she gave me this advice:

• Use about two tablespoons of oil (or a tad more if you are frying a lot of meat) and use about ¾ cups of water. 
• Place both in a pot (a pot not a skillet because the contents will rise in a boil) and make sure *both are at room temperature* do not under any circumstances heat the oil before you add the water.
• Combine both room temperature oil and water into the pot. 
• Add the meat. 
• Bring pot to a boil.
• The boiling water will essentially poach the meat, thoroughly cooking it and when the water evaporates it leaves the oil at the bottom which will give the meat a gentle fry. 
• Then remove the meat and place on a paper towel to absorb any excess oil.

This process reduces the amount of oil absorbed by the meat and while not as healthy as baking; it will satisfy the craving for fried foods while reducing the grease consumption overall. However, whenever possible baking of course if preferred but changing ones eating habits is a process and this could be step one.

Changing Habits: At my desk Dieting Week 3

So it has been a few weeks since I started my diet/ weight loss journey and I am coming along if painfully slow. Everything is a change of mindset. As a writer I spend an inordinate amount of time sitting at my desk; in fact it is common for me to sit here for nearly 8 hours straight with the only break being ye ol’ potty break.(OK and food. Definitely!)

So this is where I started to change my habits. I set an alarm on my computer and every 45 minutes – 1 ½ hours (I have it varied) it goes off and I know I should get up and do something – no matter how small.

I either take a few minutes and do a fairly thorough stretch, back, hamstrings, arms, etc or I go off and take a short walk or do a flight of stairs or two before returning to my desk. I have also gotten into the habit of keeping small hand weights near my desk and at one or two of the alarms I do several sets of reps of different exercises.

What I have found since I've increased my activity level is that my energy level has gone up dramatically. That is a fantastic benefit! And you don’t have to start with a one hour intense cardio workout; just an increase in activity in the beginning.

 This isn’t The Biggest Loser – it is just the beginning of a healthier lifestyle and a healthier feeling.