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!).
- 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…)
- 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.
- 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.