Last week I forgot to do my weigh in – sorry. I actually remembered the next day but then decided to skip a week because I like to weigh myself at the exact same time every week. A little OCD maybe but that is just how I like to do it.
I have not seen too much movement on the scale over the last couple weeks. But I am okay with that. I feel good where I am at.
Here are my official stats then I will answer a couple questions from readers.
Each week I ask my readers for questions they want me to answer. This week the questions I got seemed to be around the same weight loss issue – dieting and not losing weight.
My first response to this is to stop dieting. Dieting does not work and only leaves you frustrated. I know when we want to lose weight searching for the miracle quick fix diet is first on the list. But in my opinion – and from experience – that is a great way to sabotage your weight loss. Not saying you or anyone else is doing this but if you are then try and resist. Losing weight comes down to two things – the amount of calories you take in and the amount you burn. That’s it. So if you are not losing weight then you are eating more than you are burning. So the first thing I would recommend is to take an inventory of the food you are eating. Anytime I am not losing weight or gaining then I always go back to the basics – tracking my food. You can do this using My Fitness Pal.
If you are staying in your calorie range and still not losing weight then you need to look at the amount of weight you are trying to lose and your exercising habits. When I first started losing weight I was 177 pounds and had a good 40 pounds to lose. So in the beginning – with just changing my eating habits – the first 30 pounds came off relatively easy. Now I use the word “easy” very loosely because developing new lifestyle habits is never easy. Basically, my body responded positively to my new habits. However, my weight plateaued after losing 30 pounds. It was very frustrating because I still had a little over 10 lbs to lose and it seemed that no matter how healthy I was eating I could not lose weight.
I lost the first 30 pounds with changing my eating habits and reducing my calories. The last 10 pounds were lost by continuing to eat healthy and also adding in exercise. I have learned that it is almost impossible to lose and sustain weight loss without working out. My exercise routine consists of running 3-4 times a week along with crunches and a little strength training. As you can see I am not doing do anything crazy, just enough to get the heart pumping on a regular basis.
Another thing I want to say about eating and exercise is you need to keep it sustainable. Meaning what you do the first week you need to keep at forever. Therefore, if you can’t survive off lettuce and powdered smoothies and there is no way you can make it to an iron man work out 5 times a week then don’t start off with it. Slowly, make changes you and your family can live with.
Last point I want to drive home is losing weight takes time. It is a process and it is never over. Some weeks are great and others not so much. Just focus on creating healthier habits and never give up.
I am going to switch gears a bit here to answer another question from a reader. Someone asked what I eat for sides with my menu plan. For example, this week I am eating chicken parm. With the chicken parm I will also have a little bit of pasta. However, I usually do not eat sides with my meals. I eat 5 smaller meals a day so I don’t feel the need to have sides with my dinners. I get most (if not all) of my fruits and veggies in with my smoothies and mason jar salads. Hope that is helpful.
Do you have any other tips and advice to give?