I did not do the bike last weekend. I still haven’t. I did my working out besides that though. I have burned many calories working out last week and am starting well this week too. I swam more last week than any other week: 3.8 miles. Running too with 14.4 miles. Unfortunately I also tied my worst week of eating too many calories at about 17500. It is true my body burned a few more than that but my goal is to create a deficit from working out and eating, not just working out so that I lose weight faster.
At first I was willing to write it off as residual from the month off of everything, but I am still doing it this week. The bad part is I will be fine to eat this much once I am at my target weight but until I get there I need to eat less. So deep down I am telling myself to just lose the weight with extra exercise and not with eating less. But the eating needs to be under control or I will not keep the weight off. I need to be able to say ok I shall eat this today and then do it. Or ok, I can deviate as long as I make it up tomorrow and then carry through with the plan. The problem is I am not planning 100% and I deviate without ever making it up. I wind up with one good day out of every 4 with this lack of care. I will only lose a half pound a week at this pace and will not reach my goal until next winter. I got to get back to the plan on the food side of things.
Here are the best ways I can think of to help:
- Plan all my food at night after dinner for the next day from breakfast up to dinner, this way I can pack snacks and control what I eat. If I will be in the car for lunch (the two days I go running at lunchtime for example) then plan to take food that can be eaten cold in the car rather than stopping somewhere. (I actually ran 4 miles and then ate at taco bell!)
- Until I get a grip on the problem stop eating lunch in restaurants altogether. Or only eat preplanned meals like subway 6″ ham no mayo or oil and a bag of sun chips for 530 calories. All too often lately I just go for the spicy Italian or meatball and then what the heck just get the 12″ instead and while I think to myself I will save half so I can get the chips for now I wind up gobbling it all down anyway. What was planned to be under 600 calories on the way there turns out to be 1200 all said and done.
- Eat fresh fruits and vegetables with every meal and as every snack: carrots, apples, pears, and oranges. This makes the full feeling yet low calories from all the fiber.
- Plan meals in a way that I never eat a meal of more than 600 calories, then if I do find myself in a restaurant when I shouldn’t be I can eat 600 calories and then stop. Even if I only get one item from the menu. I have to be strong and think of how full I feel and how bad that feels for the rest of the afternoon to eat 1000 calories at lunch. I need to look at the restaurants that attract me and view the nutritional info online. Then if I am weak and I get there eating the proper meal is not guesswork. I ate a grilled stuffed burrito the other day and thought I was not doing too bad, but the thing was packed with calories. If I have in advance, while a clear head prevails, planned a meal that I like and know the calorie count I can just order that.
- I need to plan in the snack in the evening and it needs to include a filling element like raw carrots or broccoli and those calories need to be part of the overall plan. I have been planning to eat about 2200 calories a day with no late night snack and then I eat the snack and get to 2500. If I eat 400 and 500 for breakfast and lunch with another 200 for two snacks then I can have 600 for dinner and the final snack of 300 gets me to 2200. This is a typical weekday and I can juggle the numbers around depending on what I feel like having. I shall shoot for more of the yogurt with fruit type of snack rather than the fiber one bar which feels more like a candy bar and has me wanting more the second I am finished.
Please post any other suggestions I am up to trying something new.