The 5 Phases of The Diet Cycle

Every time I’ve tried to lose weight in the past, I typically would follow the same pattern. I moved through the different phases of dieting sometimes over a few weeks, and sometimes over a few days, but I always moved right through them, not really knowing how to break the cycle, and make myself stick with it.

When I started losing weight this time around, I really didn’t want to shout it from the rooftops that I was trying to lose weight.img_0775-1 It was very apparent that I had put on a lot of weight in a short amount of time, and I figured that every one probably knew that I wanted to lose the weight. I had no desire to make it my plans public, I just wanted to quietly get the weight off and start feeling like myself again.

Because I wasn’t really into getting support from people in person, I turned to learning from people online, who had been successful in their own weight loss attempts. I found people on YouTube, and Instagram, that had done the thing that I wanted to do. I found people that I could relate to, and who I felt like had truly found the “lifestyle change” that I wanted to learn how to achieve. I learned so many tips and tricks, by figuring out their mindset and what helped it finally click for them this time. It also helped me to see that the things that I was going through were completely normal and typical, and helped me see, that if all of these other people, could figure out how to break the diet cycle, then I could too.

Typically, when you’re stuck in the diet cycle, I feel like there are similar phases that we all go through, over and over again. Let’s break them down, have a good laugh at ourselves, and then I’ll attempt to explain how it finally clicked for me, and how I broke the cycle.

Phase 1: Fed Up

No pun intended, but the first phase for me, was always “fed up”. These are some of my thoughts during phase 1.

“Good Lord, how did you let yourself get this big?!”

img_0782“You literally have outgrown your last pair of jeans, so I guess you’ll have to go just one pair in the next size up so you don’t suffocate.”

“You look awful.”

Such nice words and sentiments. Phase one is all about being disgusted with yourself, and being in complete disbelief that you’ve let it get this out of hand. Phase 1 is the pinching and squeezing your fat rolls in the mirror phase. It’s a real treat. Let’s just move on.

Phase 2: My Body is a Temple

Phase 2 is the action phase. Your body is your temple. You’ve had enough of treating yourself like garbage, and you’re ready to do something about it. Phase 2, might seem like the “click” phase, but for me, it was typically the get this fat off of me ASAP phase. Nothing was off limits for me, when I had reached this point. Whatever fad diet, or pill, or weight loss product was the latest thing when I reached this phase, that was the thing for me! Oh, I had resolve! I had determination! I’m pretty sure I would’ve swallowed a tape worm if I could’ve been promised instant, lasting results. Every time I was in this phase, I would think, “This is it!” I would be on top of my game…for a while. But ultimately, I would always find myself in Phase 3.

Phase 3: Well This Kinda Sucks

After seeing results for a while, and losing 20-30 pounds, inevitabely I would hit a wall. Usually this meant something came up. A dinner, or a birthday party would throw me off balance. Or I would just plain old get bored with whatever gimmick I was trying. It wasn’t as fun or exciting as it was in the beginning, and the honeymoon phase was officially over.

Phase 4: Who Cares?

Joy! A different kind of fed up. This time though, it’s fed up with dieting. Phase 4 is the, “Screw it!” phase. Typical thoughts of mine in phase 4 are as follows:

“This is stupid, I have too many other things to worry about.”

“I don’t have time for this.”img_0777

“I’m just meant to be overweight.”

“This is going to take too long, and it’s not worth the stress.”

Phase 4 would always seem liberating for a while…until I always found my way to phase 5.

Phase 5: Oh Yea, I Still Do Care

I tried to tell myself that I really didn’t care, that I was above caring about being thin, and that I loved myself regardless. The truth was, I did love myself just fine, but I hated being overweight. It didn’t matter how much I told myself that I didn’t care, the truth was, I was physically exhausted by how much extra weight I was carrying around everyday. I was in my twenties still, and I wanted to be able to sort of act like it. As it was, I just wanted to sit around, eat, and sleep as much as possible. I would always come back to realizing that I did care, and then the cycle would start all over again, as I would get mad at myself for letting more time go by without fixing my weight issue. I was back to phase 1, and frantically searching for the next big thing, that would make the fat magically melt off my body.

Breaking the Cycle

So what happened different this time? I still felt like I had those same feelings of being totally over my body. I was tired of the body that I had to lug around all the time. I think gradually, this time, somewhere in between the “Fed Up” phase, and the “My Is a Temple” phase, there was a different feeling that came up. This time, I was tired of wasting my money and time on things that would never last. I was like a wild horse, that had finally been broken.img_3312 I was the toddler in the grocery store, that after throwing a temper tantrum and trying every known form of manipulation, finally gives in, and does the easier thing of doing what they’ve been told from older, wiser people all along. I stopped worrying about what was quickest, or easiest. I decided I would try good old diet and exercise. I had always been told that was the key, but like the toddler in the grocery store, thought I could find a better, quicker way.

This time, I knew myself a little better, because of all of my failed diet attempts before. I knew that I wasn’t going to come home and cook every night. So I bypassed that issue with meal prep. I knew that I can’t for the life of me resist steak fajitas and queso dip for the rest of my life. So I decided to build mental sanity meals into my week, so that I didn’t feel like I had blown my “diet”, if I wanted to have a date night or special meal out on the weekends. I knew that if I didn’t work out first thing in the morning, I would get busy doing other things and be too tired to go later. This time, my plan wasn’t all or nothing. It wasn’t “never miss a Monday”, “no days off”. I didn’t feel the need to rush it, because my deadline wasn’t a certain date, or event. My deadline was, however long it takes.img_3294 I was determined that this was the last time I ever wanted to have to lose this weight. I didn’t want to keep having to lose the same 20 or 30 pounds, over and over again until my seventies. I wanted to make sure, that I quit trying to do it by whatever means necessary, and to do it the right way this time, because I wanted to make it stick.

To my surprise, it wasn’t as bad as I thought it would be. I took patience, and still takes practice to say, “No thank you,” when there’s free food in the break room at work. But I can tell you now, that I’m so glad I decided to figure this out. I’m so glad that I started paying attention to the way I react to stress, and the ways I could make weight loss work into my lifestyle, and to eventually create a new lifestyle.

I hope you can see yourself in me. I hope that you can relate to the way that I was stuck in the diet cycle for years and years. I feel like anyone who has ever dieted, knows those phases like the back of their hand. I also hope you realize, that I am just one of many people who’s figured out how to break the cycle, I hope you realize that if it’s possible for me, it’s possible for you.

 

 

Is Butter a Carb?

Our vacation has come to an end. I’ve blasted your Instagram and Facebook feeds with pictures, making up for all of the years that I forbid to have my picture taken. img_2988I’ve beaten Wes at putt-putt (he beat me in the rematch), and I’ve tasted all of the delights that Myrtle Beach has to offer. All in all, I would call that a success.

It was made abundantly clear to me that our vacation was over, when about an hour into our ride home, Tyson puked a whole sippy cup of milk up all over his carseat. It was made clear again, when he did the same thing a couple of hours later. Just in case I didn’t get the messaged, we drove straight from the beach to a baseball game, after which I picked Levi up at his Dad’s house, and he too puked in the driveway before we could leave. My vacation is officially over! It’s back to the real world of puking children, birthday parties, and baseball games.

It’s great to be able to get out of town for a while and have some fun, but when you’re trying to lose weight, it can also be a stressful time of trying to stay on track. I wanted to share my vacation strategy while it’s still fresh in my mind, so that hopefully the next time you go on vacation, you don’t have to beat yourself up.

Wait For It…

So here’s my big earth-shattering advice for sticking with a diet while on vacation. My advice is, don’t.

First, I guess I should mention, that we normally take a vacation once a year. For me, this is time spent with my family, resting, having fun, and being carefree. img_2566This is the one week of the year, that I allow myself a free pass to not measure, plan, or calculate my meals. During this week, I just listened to my body and ate what I was craving. Eventually that meant switching from a two piece bathing suit, to a one piece, but that’s okay.

Most mornings, I stuck to my normal breakfast of overnight oats and iced coffee. But I also allowed myself to enjoy a breakfast at Paula Deen’s

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Breakfast at Paula Deen’s Family Kitchen

one morning, stuffing myself with some delicious Apple Cinnamon French Toast and Hash Brown Casserole, that I’m certain contained actual potato chips.

Most days for lunch we had bologna sandwiches on the balcony, after a morning on the beach. Other days we had hamburgers and fries at River City Grill, while Tyson had crayons and cheetos.

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Eating the crayons at River City Grill

 

My strategy on vacation is to not worry about how many calories, carbs, fats, or proteins I’m eating, while trying  my best to not make myself sick. It’s amazing to me, how my body responds now to the way I used to eat all of the time. It’s hard to tell if my body just can’t handle eating that way anymore, or if I just got used to feeling bad when I ate that way regularly. Either way, the meal that really hit that message home to me this week was my delicious breakfast at Paula Deen’s.

It was amazing, and I would totally eat it again, just to be able to say I had sampled Paula’s breakfast, but man did I feel that meal for the entire day after, which was why I chose to eat a salad for dinner that night. img_2887

What About Exercise?

My “go with the flow” attitude for food on vacation, also goes for working out. I would love to tell you that I was up at the crack of dawn, doing boot camp classes on the beach at sunrise, but that definitely wasn’t the case. I basically just did what I felt like doing. Some mornings I got up before Tyson and did some gentle yoga, and one morning I snuck away and walked a couple miles of the beach.img_2925 I did have a little activity, but there was no structure or reason to any of it. I just did what felt good and relaxing. On vacation, I don’t have any plans for crushing workouts, or staying on track with my food, I just remember that this is a lifestyle, and not a diet with a deadline.

Damage Control

So what happens now? This morning I stepped on the scale, to assess the damage. Before we left for vacation, my weight was already up a couple pounds because I was getting ready to start my period. The morning we left, I was 135 lbs, and this morning, the day after we got home, I was at 140.4 lbs. It’s important for my sanity, to remember that these pounds are not pounds of fat. It would be pretty crazy to gain 5 pounds of pure body fat in 6 days.

To gain 1 pound of fat, it would mean eating 3,500 calories above my maintenance calories. Meaning, I would have to eat close to 6,000 calories a day to gain that much body fat. These pounds are mostly water weight, and can be lost again just as easily as they were gained.

To get these extra few pounds off, I’ll tell you what I’m not going to do. I’m not going to be going into a crazy, restrictive diet. I’m not going to be doing any detoxes, or flushes, or fasts. What I’m going to do is just pick back up where I left off. Making this a lifestyle isn’t about what you do one week on vacation. You aren’t going to undo all of your hard work in one week. The key is, jumping right back into your routine when you get back. Shortening the amount of time it takes you to get back to business is the key. img_3163Just like I had to immediately leave the beach and jump right back into puking children and baseball games, this morning I got up like I normally would, and hit the gym before I had time to talk myself out of it. I had one more “splurge” meal, at Tyson’s 2nd birthday party today. Because…cookie cake. Then I went to the grocery store and bought all of my food for meal prep tomorrow.

Everyone loves to enjoy themselves and loosen the reigns on vacation, and I’m no different. I hope by me sharing my thoughts on vacation, it will help you see that losing weight long term, and changing your lifestyle, doesn’t mean depriving yourself for the rest of your life. You can go on vacation, relax, and enjoy time with your family, without worrying about sticking to a “diet” or fitting in structured exercise. Reducing the amount of time it takes you to get back into the swing of things is the key to continuing to make progress toward your weight loss goals.

It’s all about finding the balance that helps you sustain your weight loss long term, without making you feel deprived.

Pardon Me, Your Self-Love is Showing

Body acceptance has always been a concept that eluded and confused me. I understand the need to love yourself as a person no matter what size you are, and I always felt like I did. I loved the person that I was, but I wouldn’t say that I loved the body that I was in. The idea that I would one day be able to stand in the mirror at 100 lbs overweight making googly eyes at myself and saying that I loved my body, was a bit ridiculous to me. I’m sure there are thousands of women that truly love their bodies,

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July 2016

and I think it’s great that there’s this movement, telling women that they can learn to love their body, no matter what size they are. But I honestly didn’t see how it was possible that I would ever truly love my overweight body. I seriously doubted there would ever be a day when I made some viral Instagram post bearing my stretch marks like trophies and being confident enough to display them for the whole world to see. It wasn’t just that I didn’t liked the way my body looked, I was frustrated with how my body was making me physically feel. The idea of loving my body no matter what size I was, just seemed like another thing to add to the list of ways I should be feeling but definitely wasn’t.

Let’s Think About This

What was my body doing for me at that size? I was exhausted, I didn’t really want to leave the house unless it was for food, and it was hard to move. I had to brace myself and rock to get off of the couch. Clothes that hid my body were bought, over clothes that I actually liked, and I felt like I’d hiked 4 miles every time I walked in and out of work. I wouldn’t say that I absolutely hated my body, but I definitely didn’t have a good relationship with it either.

And Here’s Where Things Get Weird

Bear with me, because this might sound a little whoo-whoo. I wouldn’t consider myself especially touchy-feely, or emotional normally, but somewhere along the way, I started to feel differently about my relationship with my body. I’m not really sure now, what prompted my views on my body to change, but one day I realized that I needed to start viewing my relationship with my body, as a relationship. Sure, maybe my body wasn’t exactly helping me live my life the way that I wanted to, but like any relationship, I had to start realizing, it’s a two-way street.

If I looked at my relationship with my body as a relationship, I would’ve kicked my butt to the curb years ago! I was an abuser,

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July 2016

and the taker in this relationship for sure! I have put my body through a lot. I’ve starved it, neglected it, put it through two pregnancies, surgery, and the list could go on. There were times where my body couldn’t deal with what I was doing to it, leaving it with scars, and minus an organ. (I’m speaking of my gallbladder, which I’m almost certain had to be removed because of my rapid weight gain.) But all in all, she’s a tough old gal, who only wants me to love her with my actions and not just my words.

Taking Care of Me

I had to start holding up my end of the bargain. I had to start learning how to take care of this body, because it’s the only one I’m ever going to have. That’s the thing that is a bit confusing to me about the “love yourself at any size” movement. I think it’s so important that we love ourselves for who we are, whatever size we are. However, I don’t feel like that should give us a free pass to make lifestyle choices that leave our body unhealthy, although I’ve been guilty of this the majority of my life. I feel like at some point, we should really evaluate how we’re showing love to the body we say we love. I’m in no way saying that every single woman needs to be the same size, and we are all at different stages in our weight loss journeys, both mentally and physically. We were also all created with unique frames and proportions. What I am saying, is that loving and respecting your body, regardless if you have weight to lose or not, may also mean trying your best to keep your body healthy.

So when I began taking steps to take care of my body, initially, it was just because I wanted to have more energy for my day to day life.

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October 2016 (size 20) to June 2018 (size 4)

I started paying attention to the things I was putting into my body, and the nutrients that helped me feel my best. I practiced how to stop using food to deal with my stress, and learned how to use it to fuel and to nourish my body instead. My body had been treated like crap for years, but started responding almost immediately to the new kind of attention I was giving it. My body responded to my effort by dropping over 100 pounds of extra weight, and giving me the energy to feel like I could do more with my day than just get it over with.

In My Humble Opinion

So almost two years later, I still feel like my opinion of the body that I’ve worked so hard for should be 100% positive. I should be so proud of all of my hard work, and not be able to see anything negative about my body at all.

After my weight loss, I definitely have more energy, I can buy clothes in any store, and I can do active things with my family with confidence.

 

My relationship with my body is definitely vastly different than it was two years ago. However, here’s how I honestly feel at this point of my weight loss journey: I love the person I have become through this process and who I am still becoming. I have proved to myself that I can set a goal, and that I have to mental toughness and determination to achieve it. Even after losing 112 pounds, there are still things about my body that I would change if I could snap my fingers. But I also have a deep appreciation and respect for the things that my body is capable of. My body has been a trooper for these 30 years, through all of the abuse that I’ve done to it, and it has given me two healthy, handsome children.

I Said All That to Say

Weight loss can definitely help you feel so much better in your body physically and mentally, but weight loss is never going to be a cure-all for your self-image. Changing your body, can greatly impact your health and day to day life,camerarolltempimage but if you don’t love the person that you fundamentally are at 300 pounds, you’re probably still not going to like the person you are at 150 pounds. Maybe you’re where I was, and couldn’t see how any plus-size person could honestly say they loved their body. That’s okay. You feel how you feel. There may never come a day, when you wake up and are in awe of your mom-bod, and that’s okay too. But when you start treating yourself the way that you would treat a friend, you can work toward being proud of the person that you are, and showing yourself love through the way you treat yourself and how you treat your body. The rest will fall into place. It’s amazing how our bodies can bounce back and respond, when we hold up our end of the relationship.

How To Find Macro-Friendly Foods

In a perfect world, where I was the perfect specimen of health and wellness, my diet would consist of one hundred percent organic, whole foods. I do wish I was at that point mentally, because physically I’m sure I would feel amazing! However, at this present moment, I’m more of what you might call a “practical eater”.

When it came to my weight loss in the past, I had a very all or nothing mindset. I always assumed if my diet wasn’t consisting of completely healthy, “good” foods, that I could never make much progress. Although working my way toward better overall health and nutrition is of course the ultimate goal, I was so relieved to find, that I could still make progress toward my physical goals, img_1360while eating foods that didn’t make me feel like I was depriving myself of all of the delicious processed treats this western world has to offer. For me personally, finding the right balance of vegetables and whole foods, with some processed, convenient treats mixed in has been the way I’ve made this process more of a lifestyle , instead of a diet. Finding brands with the ingredients that best fit your macros, is key to helping you fit in those fun foods and treats.

One common question I hear is, “How do you find macro-friendly foods?” Honestly, that’s a tricky question, because ALL foods can be “macro-friendly”, depending on which foods you pair them with for the day. But this week, I’ll explain the things I look for on a nutrition label, and how you can find the brands that taste the best, and fit the best with your macros.

Decoding the Nutrition Label

Lucky for us, in this day and age, we have magical apps like My Fitness Pal, that can help us track our food, calories, and macros for the day.img_1729 I honestly can’t imagine how body builders did it back in the day, before smartphones and computers. But knowing how to read the nutrition label while you’re at the grocery store, is still important when you’re buying ingredients to fit into your meal plan. There’s a ton of information we can learn from the nutrition label, but when I’m at the store, the main things I look for are: serving size, total calories, protein, carbs, fat, and fiber.

Comparing the Labels

So finding the brands, that have the most “macro-friendly” ingredients, is simply about comparing the labels. When you really start looking, it’s amazing how different brands, of the same types of food, can differ so much on their macronutrients. So let’s look at some examples of things you might see:

Example 1: Protein Pancakes

If you know me at all, you know that I love me some Kodiak Cakes! There was a period of probably 3 months or so, that I ate pancakes twice a day, every day. Pumpkin Spice for breakfast, and dark chocolate for an after dinner dessert. So I was curious when I saw another brand of protein pancakes pop up on the shelf, img_1730next to my beloved Kodiak Cakes. So I took a look at the label, and compared. It’s important to always check the serving size first, to make sure you’re comparing the same amount. These two pancake mixes had the same serving size of 1/2 cup. Next I check the total calories. The Krusteaz pancakes have 220 calories per 1/2 cup, while the Kodiak Cakes are 190 for the same amount. Next, I look at the protein. When it comes to protein, the one with the highest amount wins. Kodiak Cakes wins again! Next I’ll check the carbs, and for me, the lower number wins here. Kodiak Cakes is 3 for 3, with 8g less carbs per serving than the Krusteaz. Both brands have equal amounts of total fat. img_1731The last thing that sold me on the Kodiak Cakes, is the fiber. It contains 5g of fiber per serving, while the Krusteaz mix only contains 1g. So although both of these brands of protein pancakes, could fit into your macros, depending on your taste preference, the Kodiak Cakes are the most “macro-friendly”, because they have the highest amount of protein and fiber, and the lowest amount of carbs.

Example 2: Barbecue Sauce

It’s crazy how much the macros of some sauces and dressings can vary. One example of this is good ‘ol Barbecue Sauce.

 

A good thing to remember is, the sweeter the sauce, usually means, the higher the carbs. Two sauces that we sometimes buy in our house, are Sweet Baby Ray’s, and Stubb’s spicy barbecue. They also are the same serving size, and neither one of them contain protein. The things you want to pay attention to with sauces, are going to mainly be total calories, carbs, and sugar. Because of the sweetness in the Sweet Baby Ray’s, it not only packs in twice the amount of calories per serving, but also 10g more carbs, and 9g more sugar. Just like with the pancakes, you could make either brand work into your macros if you really wanted to, but the Stubb’s spicy barbecue would be easier to work into your day, than the Sweet Baby Ray’s.

Thank God For Technology

Technology makes it so much easier to not have to track all of our food, macronutrients, and micronutrients throughout the day. Using My Fitness Pal to plan my meals has been a huge part of my weight loss success, and it makes it so much easier to calculate all of the things I eat in a day. The main things I pay attention to in My Fitness Pal, are my total calories, protein, carbs, fat, and fiber. The only other things that I try not to get wild with are my sugar and sodium intake. I try to keep those numbers within the daily recommended amounts, because I know when I don’t, that I can feel sluggish or bloated.

Finding a Balance

While the goal is to keep progressing, and working my way toward a heavier emphasis on more whole foods and green vegetables, it is comforting knowing that I can still have some processed treats mixed in, and still reach my physique goals. img_1737Flexible Dieting is about finding the balance that works best for you, both physically and mentally. Flexible Dieting is not all about finding ways to eat junk and still lose weight. There are advantages and disadvantages to eating on either end of the spectrum. A diet comprised of mostly clean, whole foods, allows you to eat a higher volume of food if that’s what you need to feel satisfied. However, if fitting in some sugary processed things helps you stick with your diet long term, then you can do that as well, but the total amount of food you eat might be slightly less. Personally, I prefer to have a mixture of both. It helps me to not feel deprived, and to have a lot of variety and convenience in my meal plans.

I hope you will take the time, to find what works best for you. You are totally capable of losing weight and feeling better when you just decide you want to and find a way. This is all about finding something sustainable for you, that you could see yourself doing years down the road. I hope that helps you kind of see how I compare different brands, and how I have compiled a list of go to ingredients over the course of my weight loss journey. As always, feel free to reach out to me here or on Instagram, @mommytracksmacros if you have any more questions!

The Ever Elusive “Lifestyle Change”

What the heck does that even mean, “Lifestyle change?” Every legitimate fitness person ever, typically preaches the same general message when it comes to weight loss. These 2 simple words, are repeated over and over in top tips and tricks, magazine articles, and interviews…lifestyle change.

Two years ago, if you had asked me what lifestyle change meant, this is what I pictured: Everyday, for the rest of my life, I must wake up and do at least 15 minutes of morning yoga and meditation. img_1661.jpgNext, I will float into the kitchen, and whip up an Instagram worthy Acai bowl, complete with fresh slices of kiwi and perfectly placed strips of chia seeds. After I’ve nourished my body with a bounty of fruits and vegetables, I will go on a brief 6 mile run. I’ll be wearing a perfectly matched outfit, and I’ll end my run, looking like a goddess. Then, I will make my way home to stuff my face full of kale, quinoa, and green juice. I’ll have to repeat this routine day in, and day out for the rest of my life.  A perfect specimen of health and fitness.

It honestly sounded exhausting! I spent my days taking Levi to school with greasy hair, a newborn attached to me 24/7, pumping, sleeping, eating, and watching TV. I felt like it took everything in me, to just get through the week.IMG_8004 Between work and family, I was totally drained, and the only thing that the aforementioned lifestyle seemed like to me, was more work. I had no visions whatsoever of spending my mornings in the gym and my days eating steamed broccoli and boiled chicken. But I knew that I did have to start getting some of the weight off, if only to have more energy. I could still remember what my body had felt like at 150 lbs. That was the lowest weight I had been able to achieve after taking Phentermine, and even though I was far from healthy, just being at a lower weight, I remembered that I physically felt better.

That’s what I was trying to get back to, but this time, I really couldn’t muster the energy to go nuts from day one. I knew I wanted to do flexible dietingeventually, because I had dabbled in it before I had gained all of my weight back. A friend had made me a meal plan years before, but I knew in order to make long term progress, I was going to need to learn how to do it for myself. That being said, when I first started my weight loss journey, I wasn’t quite ready for flexible dieting yet. I needed to take it slow. I had a lot on my plate, and I felt like going hardcore right from the start, was just setting myself up for failure.

Taking Baby Steps

There were certain habits that I knew would have to change. Common sense things, that would need to be adjusted, if I wanted to reach my goal. One of those things was sweet tea. Whenever I would eat at a restaurant, when the waitress asked me what I wanted to drink, it was almost like a reflex. I couldn’t help it! Asking me what I wanted to drink, was like asking me my name. Auto response: Sweet Tea. I finally realized, that by drinking Sweet Tea with every meal, I was adding hundreds of calories into my day. Those were calories that I could’ve been eating that would’ve actually filled me up. I knew that was a pretty obvious habit that I would need to change. I knew I could still have it sometimes, like with a “cheat meal”. I just couldn’t have it all the time, and reach my goals.

One of the next things I did, was to start planning my meals ahead of time. Actually making a grocery list, doing meal prep, and eating the foods that were on my plan. This was a huge adjustment for me, img_0319-1and this was something I started practicing before I was actually tracking macros. I still couldn’t wrap my brain around macros, but I was just getting into the habit of doing meal prep and actually eating what I intended to. I had to practice every day. I had to practice NOT finishing my kid’s food that they left on their plate, not nibbling on their goldfish crackers, and not picking at all of the treats left around at work.

Looking at how I was eating before, it’s easy to see how these small changes alone, helped me to start seeing progress. I started losing weight, little by little. As my weight began to drop, I started to want more. If I had been able to see results from these small changes, I wanted to see what I was capable of when I really dialed in my food, and I started going to the gym.

That’s when I started really learning how to track my macros, and I decided that I would start working out at Planet Fitness. I knew several people who worked out there, and they all loved it. And let’s be honest, it was cheap and involved very little commitment, so if I flaked out again like I usually did, no harm no foul! I truly felt like this time was different though.

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My Free Planet Fitness T-shirt, size small!

I really wanted to stick with it and see it all the way through. I was so sure, that I walked straight into that Planet Fitness at just over 200 pounds, and asked for a size small t-shirt. That girl working the desk and I, both knew that I wasn’t a small. But I knew I intended to be!

I started out doing the 30 minute workout at Planet Fitness, stalking other gym-goers to see what machines they used, and how they used them. Then I moved onto doing a workout plan from Jamie Eason, and eventually put together my own workout routines based on which exercises I enjoyed the most for each muscle group, and what I felt were the most effective. Eventually I switched to a larger gym that offered childcare, because after working out at Planet Fitness for a year, I knew that this was a habit I wanted to continue, and I wanted to be able to go without having to find someone to watch Tyson while I went.

Stacking Habits

As the weeks went on, and I kept stacking one new habit on top of the next, eventually those small changes here and there, have amounted to some big results. So here’s the part of the blog where I throw in a weird example. Hear me out!

When I was preparing to go back to work after maternity leave, I knew I was going to need to start pumping, so that I would have enough milk to send with Tyson on the days that I worked. I hadn’t made it very far into breastfeeding with Levi, so this time I was determined to make it work. So when Tyson was about 3 weeks old, I started pumping after each of his feedings. Day one of pumping began. I awkwardly strapped in, went into full dairy cow mode, and patiently waited. After 20 minutes, I looked down to inspect the fruits of my labor…one measly ounce. Not one ounce from each boob…one ounce total. This was not going to be easy. I was determined though, and stuck with it, pumping after each of his feedings for the rest of the day. The next time was the same, one ounce. Each time I pumped, I only was able to get one stinking ounce. But I kept adding ounce on ounce, until the end of the day I had one whole 4 ounce bottle. It seemed like it was going to take forever to get any kind of stash going! I kept with it though, and even though most days I could only pump 1-2 ounces after each feeding, by the time I went back to work a month later, I had 100 ounces in the freezer!

The point is, small things eventually add up to big things! Ounce by ounce, I stored up a good amount of milk, and it was the same with weight loss, I just kept collecting pound after pound making little changes here and there. Tweaking things as I went along, until now I’ve lost a total of 112 pounds.

Two short years later, my daily routine has completely changed from what it used to be, and it happened so gradually, that I didn’t even see it coming! It didn’t happen overnight, it happened one little habit change at a time. Two years ago, my typical morning involved taking Levi to school, taking care of Tyson, and eating and sleeping as much as possible throughout the day.camerarolltempimage That was all I felt like I could handle. Now I routinely hit the gym 3-4 days a week, immediately after taking Levi to school. I get groceries regularly, and meal prep every week. Sometimes, when people congratulate me on all of my hard work, I almost feel like a fraud. Intellectually, I know that losing 112 pounds with diet and exercise is not easy. I know that it takes dedication and discipline to form new habits. But because I did it gradually, and didn’t try to fix every one of my bad habits at the same time, it really doesn’t seem to me like it was all that difficult! I just let myself naturally progress at my own pace, as I craved results more and more. I knew what my ultimate goal was, but this time I wasn’t in a huge rush to get there. I knew scientifically that I would reach my goal in time, I just had to actually give my body the consistent nutrition and time to get there.

Lifestyle Change In a Nutshell

Now if you ask me what does “lifestyle change” mean I would explain it like this: It’s not about eating perfectly, or spending hours everyday in the gym for the rest of your life. It’s about forming new maintainable habits that support the body and life that you want to have outside of your fitness routine. Lifestyle change is about finding a balance between reaching your health and fitness goals, while still living your life.

How you truly change your lifestyle, is just by stacking one new habit on top of the next. You get there by continuing to build and add on new goals. Pushing a little farther and a little farther, as you feel like you’re ready for a new challenge. Now that I’m at a point where weight loss isn’t necessarily the goal anymore, I can continue to make progress with new goals.

My new goals, are continuing to share my story and hopefully help others, to keep pushing myself with my level of fitness, to keep adding in more whole foods and vegetables into my day, and to get my Personal Training and Nutritionist certifications. Outside of fitness, my goals are to continue using my new body to experience life with my family. Enjoying days at the pool, trips to the beach, and hiking with my husband, and being able to fully enjoy those experiences without my body holding me back, because that’s what true lifestyle change is all about.

A Glimpse Into My Meal Planning Mind

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I truly can’t say thank you enough, for the amount of support and encouragement I’ve received from so many of you in regards to my weight loss journey and now my blog. I  hope that I’ve been able to inspire even just one person, to see that you’re important enough, and that you’re worth making whatever changes are necessary to feel great. I know it can seem like an uphill climb and a lot of trouble, but I hope I’ve been able to show you that it’s possible to do this in a way that’s sustainable, and effective. It’s possible to see this all the way through, and to feel the confidence and sense of accomplishment that comes from crushing this huge goal. Deciding you want to change is a great first step. The next step, is to start experimenting, and finding a style of eating that is sustainable for you and your lifestyle, long-term.

So let’s say you’ve been following me for a bit, and you’ve decided you want to give flexible dieting a whirl. Awesome! I truly don’t feel like flexible dieting is actually a “diet”, it’s more a style of eating that teaches you about portion control and how to eat a more balanced diet. Planning my meals ahead, has been a huge part of my success with this style of eating. However, I know from experience and from numerous other women that have come to me with questions, that meal planning can be overwhelming in the beginning.

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Meal Prep Day: Pork tenderloin, rice, broccoli with cheese

When you’re first starting out, think of meal planning as a labor of love that will set you up for success for the week. The point of flexible dieting, isn’t to meticulously obsess over every gram of food that goes into your mouth. For me, this is a way of teaching myself what appropriate portions should look like, with the goal being to eventually move into eating more intuitively. I have had a life time of bad eating habits. Flexible dieting to me, is taking the time that’s necessary to learn balance and better habits.

This week I thought it might be helpful to someone starting out, if I kind of go through my process each week, when I’m planning out my meals. I’ll try to reverse engineer my thought process so it makes as much sense as possible! Just know that as time goes on and you find meals you like, as you start to learn portions, and what makes up each food..it starts to become second nature and the hardest part about it will be figuring out what you’re craving each week.

Looking Ahead

I have always prided myself on being a “fly by the seat of your pants” type of gal. I’m not much on planning ahead, and I tend to be a procrastinator. So one of the hardest new habits I had to form, was looking ahead at my week. When I start planning out my meals, I look at which days I work first. Because I work 12 hour shifts, I know I’m not cooking, or going to the gym on those days. Next I see what nights we have baseball practice or games. Do we have doctor’s appointments, hair cuts, or anything else out of the norm? My next priority after all of those other things, is when can I go to the grocery store, and when can I cook my food? Even if my week is so jam-packed that there’s no way I’m making it to the gym (which normally doesn’t happen, as I’m not that exciting), I know that at the bare minimum, if I can get my food prepared for the week, I’ll still make progress.

Start With The Staples

Next, I start plugging foods into My Fitness Pal. There are several food tracking apps out there, but I have always used My Fitness Pal, so I’ll use it to explain. This is going to sound ridiculous coming from me, but I actually don’t like tracking my food.

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Spaghetti Squash Chicken Marsala

I’m not good at entering in my foods everyday. So instead of just saying screw it, I enter in one full day of eating, once a week. I meal prep the food I need for that plan, and eat those meals until it’s time for my next “cheat meal”, or until it’s time to make a new meal plan. Doing it this way just helps me to not have to really think about it the rest of the week, or track my food everyday. If you like more variety, or have more time to cook food fresh each day, then you can do that as well. It’s truly about finding a schedule that works best for you. The first things I always enter in, are my “staple foods”. These are foods that I know I’m going to eat every day. No matter what my other meals are, I know I’m always going to drink a protein shake, and I always eat some sort of barimg_1360 for one of my snacks. Once I have those in, I just start working around them to complete my day of eating. I typically work in breakfast, lunch, dinner, and two snacks in between meals. I love me some snacks!

Down to The Nitty-Gritty

On to breakfast. I’ve been eating this way for quite a while now, and I’ve been able to find a few different breakfasts that I rotate through, that are easy to make, taste good reheated, and that I know I’ll actually want to eat when I’m tired and hungry. For me, my breakfasts are usually some sort of egg scramble, or Kodiak Cakes pancakes. If you haven’t tried Kodiak Cakes yet, I definitely recommend you jump on it!

Now I just have to figure out lunch, dinner, and one more snack. Lunch and dinner are usually interchangeable, and I have the same criteria as breakfast. I want something that tastes good reheated or is easy to make fresh, and it has to be something that I’ll actually want to eat for a few days in a row until my scheduled MSM. I try to also think of things that I can easily pack for lunch on the days I work.

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Buffalo Chicken Flatbread

Over time, I have made a list in my phone of “go to” meals, that are meals that have worked well for me, so that I can refer back to them if ever I’m drawing a blank when trying to figure out what to make. Whenever I figure out what type of meal I want to make, I usually start by entering in the protein. Chicken, lean ground turkey, pork tenderloin, fish, or any lean meats are great options. So for example, this week for dinner, I had buffalo chicken flatbread. So when entering in my meal, I start with the chicken. For women, a good starting amount is 4 ounces. Next, I can either scan the bar code on the greek yogurt ranch I used for the base, or search for the brand manually. I do the same thing for the Flat Out flatbread. I typically don’t enter in things like spinach, green onions, or the Frank’s Red Hot buffalo sauce I used. I don’t fret too much about foods with very low caloric values. I’m not trying to be in a bikini show, and they aren’t going to make that much of a difference for me. Keep in mind, starchy vegetables like potatoes, corn, or carrots, do have more calories and carbs and would need to be accounted for. Also fruits like bananas, or oranges that can be higher in carbs would need to be added in.

Now I just need one more snack. Snacks can be whatever you like that fit your numbers. However, one thing that helps me, is to pick one sweet snack, and one more salty snack like crackers and a baby bell cheese wedge. That way, no matter what I’m craving throughout the day, I have something to satisfy me.

Crunching The Numbers

So we’ve got all of our food for the day plugged in, now it’s time to see where we’re at with the numbers. If you don’t know what your macros should be starting out, it can be kind of confusing because different websites can give you different numbers. When I started, I used a calculator online that I’ll link here. Then you can go into the goals section under settings in My Fitness Pal, and change your macronutrient goals to those numbers.

When you get all of your food entered in for the day, you can scroll down to the very bottom of your daily food diary, and click on the black nutrition button. Under nutrition, you’ll find sections for calories, nutrients, and macros. For me, the most helpful section is the nutrients section. Here I can see not only my daily goals, but how many grams per macronutrient I still have to work with. I’m using my numbers as an example, just keep in mind that my macros are calculated based on my height, current weight, age, and activity level…and your numbers will be different and specific to you.

I’m not a major stickler for the numbers, I just try to get them in the ball park. Protein, carbs, and fats, are my main concern. However, I do try to not go crazy with sodium or sugar, and I try to get the daily recommended amount of fiber. Word to the wise, fiber may be something that seems insignificant, but when you’re eating a higher amount of protein and not as many carbs as you normally would, fiber becomes very important. I won’t get graphic…just make sure you’re paying attention to your fiber. Your intestines will thank you!

Making Adjustments

The easiest way I can think to teach you how to make adjustments if you’re over or under on a macronutrients, is to just give examples. So let’s say you’ve entered all of your food. For breakfast you’ve decided on a protein shake,

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Pork Carnitas Burrito Bowl

and an egg scramble with turkey bacon and cheese. For lunch you’re having pork tenderloin, potatoes, and green beans. For dinner: a chicken burrito bowl with 1 cup of rice, sour cream, cheese, pico, and salsa. For one snack you want a protein bar, and for the other one, some fruit and a string cheese.

So you get everything in, but now see that you’re over on your amount of carbs for the day. Breakfast didn’t have that many carbs, but we can take carbs from lunch with the potatoes, or we can decrease the amount of rice in our burrito bowl. Or if we’re low on carbs, we can add more.

If we’re over or under on protein, the easiest thing to adjust is the meat, so adding or taking away pork tenderloin with lunch, or chicken with dinner. It’s the same with fat, we can take away one of the egg yolks with breakfast and add in more egg whites, or adjust the cheese or sour cream. It’s just like working a little puzzle to get the numbers in the ball park. Once you get them close, you can check the pie chart under the macros section if you wish.img_1527 Just like anything, the more you do it, the easier it gets. Eventually you’ll start to compile a list of “go to” meals, and planning out your meals will get a lot faster.

Pulling It Together

Now all you have to do is get the groceries, make the food, and eat the food! If groceries shopping isn’t your favorite thing, Kroger and many other grocery stores now offer online ordering, and it will rock your world. Most of the time, I’ll still go into the store to shop, but if I’m ever really busy or short on time, it’s amazing.

As far as meal prep, I try to keep it as simple as possible. Lately I’ve been wearing out my InstantPot, but typically I’ll make one crock pot meal, and one meal that I have to make on the stove top or in the oven so that I can multitask. Meal prepping can seem like a chore at first, but it truly saves me so much time and money throughout the week…and also helps me stay on track with my eating. When I know I already have food prepared at home, that fits my macros and will get me closer to my goals, I’m much less likely to make poor impulse decisions about what to eat.

I hope that gives you kind of a broad overview of how I make my meal plans each week. I know it can seem overwhelming at first, but just know that taking the time to learn proper portions and what is actually making up your food can be life-changing. I just tried to remind myself of how much time I had spent learning bad habits and gaining weight, and to remember that it’s going to take some time to learn better habits and lose the weight. However, it truly is amazing how simply adjusting your macronutrient intake can drastically transform your body over time.

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Applewood Bacon Turkey Tenderloin with green beans and string cheese.

I truly enjoy eating this way, which is how I’ve been able to keep doing it for so long. It’s like a little game or puzzle that I figure out each week, to keep working towards my goals and see what I’m capable of achieving. They don’t call it flexible dieting for nothin’! It really can cater to your personal preferences and eating habits. If you’re a person who prefers eating a larger volume of food, eating more whole foods can allow you to eat bigger portions. If you have a bit of a sweet tooth, there is also room to fit those things in as well. Personally, I prefer a balance of both. I feel my best physically, when the majority of my foods are whole, clean foods. But I also know, that mentally I’ll eventually feel deprived if I don’t fit a few processed sweets like protein bars or chocolate pancakes into my day!

Figuring out your preferences, what works best with your body, and the strategies that are going to make this something sustainable for you long-term are key! I hope this has answered some questions about meal planning and crunching the numbers, but always feel free to reach out to me if you have any other questions that I may have forgotten to cover! Just take comfort in knowing, that even if it takes some experimenting and practice to figure this out, just the fact that you’re paying attention to what you’re putting in your body, means you’re already making huge strides in the right direction!