If you haven’t already read my previous post, you may want to make a trip there before reading this one: http://dancingthruyears.com/2015/01/02/a-combination-of-factors-aka-what-a-lack-of-monitoring-will-do/
Suffice it to say it’s been a good week! My first week back at embracing a healthy (not perfect) lifestyle has rewarded me with a 4.4 lb. weight loss! Yay, Me!! I’ve proven once again that taking care of grandsons, having a work from home job, eating out 2-3 times a week, having a hubby that won’t eat healthy (even though he needs to), having too many sedentary hobbies blah, blah, blah are all EXCUSES! When a person makes up their mind to eat healthy and become more fit – they can! Plain and simple! We want to make dieting so complicated! (I don’t even like using the word “diet” but it’s everywhere go nowadays, so I’ll use it.) That’s why you see so many diet plans out there! Some folks are so convinced that you should go “low carb”. Others think you should go “low fat”. Others say you need to banish all the white from your life, white bread, white rice, white potatoes etc;
As a former Weight Watchers leader I can tell you first hand that the majority of your success will not come from the weight loss plan you are on (I couldn’t really say that when I worked for them); but it will come from your determination to do the work!! How bad do you want it? Let’s just talk about this week: do you want to lose weight bad enough in this next 7 days to make better food choices and to go to the gym and work out each day? Take it one day at a time!! After you have one successful day under your belt (if you are choosing wisely), you will say to yourself, “hmmmm, that wasn’t so bad”. “I think I might be able to do that again tomorrow”. But you have to have a plan! You have to be prepared! Your frig and pantry has to be stocked with good healthy foods. If all you have in the house is cakes, cookies, pies and chips guess what you will eat?
But, I digress…remember the opinions expressed in this post are purely my own – take em or leave em, but I admit I do feel very strongly about them :-)
Weight loss myth #1) You can gain weight from diet colas!! I laughed so hard when I first heard some one say “she’s gaining weight because she’s drinking too much diet coke” that I almost wet my pants! Diet coke does not have any calories! If you aren’t consuming calories you aren’t going to gain weight from it! She meant it in the LITERAL SENSE… Let me clarify: Yes, diet colas & the artificial sweeteners in them, can cause you to crave other sweet things, thus you eat those other sweet things and gain weight – that I will agree with. But it’s the other things, not the diet coke per say that is causing the weight gain! That’s why I decided in the new year, to cut back on diet coke and limit myself to one small glass per day. (I really think it helped, because I wasn’t craving refined sugar like I normally do.) Sugar free gum can create the same cravings.
Weight loss myth #2) You won’t lose weight if you are a late night snacker or eat after 7 pm, 8 pm or some other designated time. It has absolutely nothing to do with what time you eat! It has to do with how many calories you are consuming and how many you are burning each day. You’ve got to burn more calories than you consume in order to lose weight – it’s that simple! Thursday night (day seven of my first week) I was eating tortilla chips and Salsa at 9:30 pm. I was hungry for a little snack before bed (I went to bed at 10 pm). The scale still said I’d lost 4.4 at 6:30 am Friday morning. What’s up with that? Oh, and by the way, those were FULL FAT corn chips (not baked, or fat free)…for those of you who think everything needs to be fat free or low fat. (It’s good to watch your fat intake, but your body needs some fat for energy and other body functions).
Weight loss myth #3) Muscle weighs more than fat. Not true! While at the gym this morning I had this conversation with my friend, Maria. We were working out on the weights and she had been told and was worried about “bulking up”. Don’t take it from me, instead hear it from a trainer that works for Weight Watchers: “Muscle does not weigh more than fat, any more than lead weighs more than feathers. A pound is a pound is a pound. Where the misunderstanding often comes in is that muscle is much more dense than fat, so that, by volume, it seems to weigh more. That is, a pound of muscle occupies less space than a pound of fat. In addition, because a pound of muscle burns more fat than a pound of fat, even at rest, by increasing your lean muscle tissue mass, you’re helping your body burn more calories.
If you only have a small amount of weight to lose, then you may feel like the weight training is not helping you move down on the scale. In fact, the number may even go up, but you will look thinner. This is due to an increase in lean body mass (muscle, bone, blood volume) and a decrease in body fat. In other words, even if the scale doesn’t change much, you will probably see a difference in how your clothes fit.
On the other hand, if you have a lot of weight to lose, you will also experience an increase in lean body mass and loss of body fat. But the results on the scale will probably be more dramatic.” William R. Sukala M.S. C.S.
I hope I don’t sound like I’m preaching. That’s not my intention. But, that being said, the best job I ever had that I enjoyed the most was working for Weight Watchers! After losing 55 lbs on their program I was a believer! Don’t misunderstand me! I’m not promoting Weight Watchers in this blog although it is a good program, it’s not for everyone. And their “points system” can be highly misunderstood and misinterpreted! It’s not all about points! It’s about making healthy, wise choices.
Some of the healthy habits that I developed as a result of being a WW leader were to choose 1) whole wheat bread over white bread 2) brown rice over white rice 3) limit my intake of saturated fats 4) drinks 4-5 16 oz bottles of water per day 5) eat sweet potatoes instead of white potatoes 6) hold myself accountable by writing down everything I put in my mouth 7) limit my intake of red meat BLAH, BLAH, BLAH…
There are so many more that come to mind but of those listed when I “backslid” during the holidays the only thing I was still doing faithfully was drinking plenty of water! LOL
So, in closing I’d like to leave you with a healthy meat sauce recipe I made yesterday. I was in the mood for some pasta and garlic toast and so here’s what I made:
Brown one pound of ground turkey or 93% lean ground beef in skillet. Add 1 cup of shredded carrots to meat.
Dice about 1/2 an onion and add it to skillet as well, continuing to saute with meat. (I always season my meat, but that’s just personal preference).
While pasta is cooking in a separate pot, I add 1 15 oz can of diced tomatoes and 1 8 oz. can of tomato sauce to the meat mixture in skillet. I season with some sweet basil, oregano, garlic powder etc; You can use, fresh or dried. Turn heat to low and & cover. Let the sauce simmer for about 30 minutes so all your flavors will blend together. The shredded carrots give you a serving of vegetables and sweetens your sauce without using sugar.
I chose whole wheat Ziti for the pasta. Remember, portion control is crucial! Look up the portion size, calories or points you can have prior to serving yourself! I made a nice fresh lettuce salad to go with my pasta & meat sauce and chose fat free Ranch dressing for my salad. If pasta and meat sauce is a RED LIGHT food for you, it’s better not to fix it at all!! Red Light means you can’t exercise portion control!! And, yes – I made garlic toast with REAL white french bread and used 1 T. of Land o Lakes light butter. I season my garlic toast with garlic powder, garlic salt and a pinch of grated Parmesan cheese. I only made myself one slice therefore I wasn’t tempted to eat more. (Hubby had 5 slices made with REAL BUTTER!!)
I have a very healthy appetite and can put away a lot of food especially Italian food! So, I was quite proud of myself for having measured out my pasta and meat sauce and adding the salad and 1 slice of garlic toast. I felt empowered and satisfied! That is key! It’s not about deprivation or starvation and if you are hungry or feeling deprived you are doing something wrong.
I am entering a new week with new hope and determination and trying to stay focused on treating myself as a priority. That’s also why I have to make it to the gym first thing in the morning because the rest of the day I am sitting on the floor playing with this little one
or in the evening sitting at the sewing machine working on cord covers, pillow shams and quilts…
Make it a great week, friends!