I don’t really consider myself a weight loss or fitness blogger — I certainly don’t have the qualifications, and my own journey has been cobbled together from lots of different sources.
But when I saw how many of you were sharing your own struggles of weight gain after loss, I thought I’d share the plan I’m using to get back to happy. I’m calling it No Nonsense November (yes, longtime readers may recognize that from a previous November 2009 reset!).
Goals
- I would like to get back to feeling good about my body — not so much the way that it fits in clothes or measures on the scale. I feel lumpy frumpy ugh right now, and I know that if I stick to some tried and true “rules,” I can get back to feeling good.
- I will weigh in once a week to track progress, but I won’t let the number define me. I will also use a pair of jeans to try and measure inches lost. I may use a measuring tape to see the real numbers, but I’m going for no hassle, stress free success here.
Food and Nutrition
- I will generally follow a 3-4-5-2 plan: 300 calories for breakfast, 400 for lunch, 500 for dinner and 200 for…other stuff. That could be dessert, a glass of wine, a second serving of dinner, etc. 3-4-5-2 will let me eat around 1,400 calories a day, on non-exercise days. However, on days that I do intense exercise, I’ll allow myself an extra 100-200 calories for fuel.
- I won’t be counting calories, so the 3-4-5-2 plan is just a general guide. I will try and serve reasonable portions (portion control is my biggest struggle), remembering that I can always go back for more. I will also try and load up on veggies at dinner, rather than joining the no carb left behind tour.
- Real, whole, complex foods whenever possible. No artificial sweeteners if possible.
- Focus on fruits, vegetables, beans, lean protein. Minimal carbs, dairy, sugar.
- Coffee only on weekends.
- Alcohol 2-3 times a week (i’ve been having wine almost every night…)
Exercise
- I love working out, so I’d like to commit to my exercise schedule — I tend to let things go when I have meetings or other events. My workouts are priority, and I won’t skip them unless I’m sick, injured or just need a day off.
- Cardio 3-4 times a week (running, spinning, Dance Trance, yoga).
- Strength 2-3 times a week (Body Pump, weights, P90X).
- note: some sessions will involve both cardio and strength
- Daily walks (before work; during lunch) because they let me step away from the world for a while.
Miscellaneous
- I’m not setting any time goals here — I am more focused on feeling good again, and less worries about visible results. Having said that, I’d like to hold myself accountable with weekly journaling, even if that does not get published on the blog.
- I’ll be following some mantras to get through what may be a challenging few holiday weeks:
- Special Sweets Only (homemade goodies, etc. — not junk I can buy anytime)
- Water Water Water (skip soda and coffee)
- Celebrate Success (give myself credit for small victories)
I don’t know if this will help any of you, but it’s my plan. For right now, I’m not counting calories or doing anything complicated — I want to continue to make healthy living part of my everyday commitment, and not some special diet I’m doing to drop a few pounds.
About Katy
I think these are doable goals! One thing I do differently is that I let myself have the free candy that everyone seems to have right now. I almost never buy it for myself, even though I can, so having a reese’s cup IS a treat for me
.
Why no coffee, though?
Deva @ Deva by Definition recently posted..Colder Weather
The coffee is a two-parter:
1) I like mine with LOTS of creamer, and the flavored kinds are my favorite. Those add up to big calories when I have it every day (and I drink big cups) so I’d like to reserve that for a treat.
2) I get addicted to coffee very easily, and it loses its punch — instead, I go to it out of routine, don’t enjoy it and find that it fries my system. Doing regular detoxes helps me drink less and enjoy more.
Black Coffee FTW! I don’t drink coffee very often but if you are worried about the extra sugars, I recommend going Black. I didn’t have to “retrain” my taste buds when I switched to black coffee a long time ago because I like it, but it doesn’t take very long to start to appreciate it. Admittedly, I still like most iced coffee with half and half and a little bit of sugar, but for the hot stuff, black coffee is so good. Could be worth a try.
Also, have you tried Yerba Mate? It’s awesome when I need a boost, and while I don’t get the ups and downs that some people complain about with coffee, people who have had that problem swear by it. It is also great for weight loss. Furthermore, the process of making it is very relaxing.
That makes sense, Katy. I do enjoy my coffee with creamer and some sweet n’ low or sugar, but I only drink about a half cup per day (I let it get cold and don’t like it that way..).
Deva @ Deva by Definition recently posted..Colder Weather
I have a love/hate with coffee too so curious as is Deva. Maybe for the sugar/creamer we all like to add in?
Walks on lunch break are a great idea. I had one today. Need more of those — espeically before it gets too nasty out. Midwest peep up here.
Holly recently posted..Race Recap: Bellevue Redmen Run 5K (2011)
I love looking at No Nonsense plans! I am following a very similar plan right now because I also realized that without strict rules to guide me a find myself eating ice cream almost every evening:)
It sounds like a really sensible plan! It’s not extreme or crazy in any way. Leaning to healthy living is so much better than going on a quick diet.
Amber K recently posted..Melting Monday: Dealing with NaySayers
If you bring half the determination and tenacity you bring to all of the other areas of your life, you will dominate this plan! Good luck, girl!
I’m currently doing something similar with my November, but replace “weight loss” with “budget” – eek! Equally daunting in my book.
Diana recently posted..{Recipe} Vegetarian Cincinnati Chili!
I was about to ask the coffee thing too but I see your answer.
Lee recently posted..Atlanta Marathon Relay
I think I’d have a hard time eating only 1400 calories per day. I know that’s pretty much the suggested range for weight loss, and I know lots of women who succeed with it, but it’s not sustainable for me. I know what you mean about feeling lumpy frumpy. I’ve been overindulging on chocolate and other sweets, and I feel – and look – less energetic than I’d like. So, I’ll join you in your journey! (Except with an extra 400 calories every day!)
Stephanie recently posted..Blogging By The Numbers
Sounds like good goals to me, Katy! Good job and have faith in yourself…you can do it!!
Fran@ Broken Cookies Don’t Count recently posted..Halloween This and That
I like your plan! I like that it is honest and simple. I struggle with portion control and too many sweets!
Meg recently posted..Unsolicited Advice
Hi Katy,
That is the most wonderful, moderate plan I’ve heard recently. I wish you so much luck and an easy and fruitful journey. Can’t wait to read how it goes!
Kat @ Balance and Spice recently posted..On the Radio!
this sounds great– a very reasonable plan! i’m going to try to match all of these things as much as I can as well — thanks Katy!!
I love your plan. I think it’s solid, doable and a winner. XOXO
janetha recently posted..fitness at home.
YES YES YES! I LOVE the November refresh! My first 4 months in Austin health/weight loss wise have no gone AT ALL like i thought they would! I’m working on my plan! Let’s do this girl! xoxo
Brittany recently posted..well hello there!
I really like that 3-4-5-2 moto, it breaks things down and makes it easier. My numbers might be more like 4-5-6-2, but who’s counting lol
Mac recently posted..October in Review + Halloween Light Show
yeah, 300 calories isn’t enough of a breakfast for me, and 500 is actually more than I usually eat for dinner (prefer a light dinner), so I think mine would be more like 5-4-3-2 or something.
maria @ Chasing the Now recently posted..Nothing more to give
I NEED a reset! (well, I really need to be dropped on Survivor Island but that’s not going to happen!)
Off to develop my own plan!
Good Luck!
Ali recently posted..Slow Cookin
I’m putting my plan together also!!
Coffee is a hard one for me!! Oh how I love me some coffee!!! In the past I’ve always said I will cut out anything but NOT my coffee, I’m going to try it again but if I can’t make progress w/ my coffee may need to have some Tough Love. I will give up the flavored creamers though and switch to Half and Half.
I think I will most likely need to count some calories for the first week at least because it kinda helps me shock myself into reality when I see exacly where I’m at. I used The Daily Plate before and think I’ll use that again for the first week….
Thanks for lighting the fire under me!
super similar to my plan, only increase the kcals because I am nursing. Great layout, Katy.
I can say too that Coffee is a hard 1 for me!! Oh how I adore me some coffee!!! In the past I’ve usually stated I will cut out something but NOT my espresso, I’m going to try it again but if I can’t make progress w/ my espresso may need to have some Tough Love. I will give up the flavored creamers though and change to Half and Fifty percent.
Grace recently posted..How to Get Rid of Chest Fat
Love the plan, good luck…you’re gonna rock it. The coffee will be hard to kick but you’ve done it before so you know exactly what to expect (headaches!). I usually drink 1 cup every morning, and I usually don’t even finish the whole cup. I think I’m more addicting to the act of drinking it then the way it makes me feel.
Becky @ Fit Chick on the Fly recently posted..New Ritual & Hard Core Legs
I’m new to your blog, but after reading your No Nonsense November goals, I feel like we’re the same darn person!
I’m going through the “lumpy frumpy” stages, I’m focusing on whole foods and going vegetarian/pescatarian. Same thing with the wine…every darn night…need to cut it back too! Don’t get me started about portion control…or lack thereof! :-/
I’m following the blog now, will hit you up on Twitter and I think I’m going to do this No Nonsense November along with you. Support = Success! Right?
I hope your reset is going well! I’m going to need one of those soon as I, too, need to get off the No Carb Left Behind Tour.