You already know this: Calories IN, Calories OUT

There are so many reasons why I have decided to do make this month about writing down what you eat and changing unhealthy eating habits. I have too many friends that have told me that they are stuck and can't lose weight.  There are others that want muscles rippling down to their toes. They think the only way to have muscles is to gain weight. And while they are gaining weight and lifting  really heavy, they wonder what that layer is, developing around their middle. They both tell me they have tried everything and that "nothing works."

Well, I am here to tell you that the only thing not working is you. There is some myth out there that skinny people must be able to eat whatever they want. Not being a skinny person myself, I am here to tell you that is NOT true. Every person is in the same predicament: calories in, calories out. People that are able to maintain a healthy body weight have the ability to consistently eat within their calorie range. They weren't born that way, they don't have some amazing metabolism and they can't eat whatever they want. If you feed someone more food calories than their body can burn in a day then they are going to gain weight. I have found out smart people that successfully maintain their weight have a cut off number. They choose a number and if their weight goes above that number, then they know they know they need to put a plan into action immediately to return to their base.  And yet, some people still think that genetics have more power than the quantity of food consumed. If it doesn't get consumed, it just can't happen.

Stop mindlessly eating. Be mindful of every morsel that you CHOOSE to put in your body. Write it down. Own what you are doing.

Daily Food Intake: Day 15

B: Chobani and blueberries

S: post workout shake,

L: green beans, apple, hummus, 1 large carrot, pita chips!, 5 pretzels

S: cottage cheese, 5 pretzels

D: Chicken, salsa, broccoli slaw, pomegranate

S: 2 pieces of chocolate

So this day started out better than yesterday, but snacking for lunch didn't lead to good choices. I didn't eat any protein for lunch, which is sad. My stomach hurts. I didn't count calories, so I am sure that I ate too much. I have figured out that I actually have more energy when I consistently eat at or a little under my calorie allowance. Otherwise I start getting tired in the middle of the day after a big lunch. Funny thing about having a bad day or a string of bad days, it takes small incremental changes to get back to where you want to be. I couldn't just flip a switch today when I had that lull in the afternoon. I gave in, made a bad choice and snacked instead of waiting for my next meal. But, I know that tomorrow will be better. I will eliminate my mistakes from today to make tomorrow better. I did Computrain today and boy was my body slow. Eating too much for three days now has made my heart have to work harder to sustain work. It is only a 2-3 bpm at my VO2min and max, but that is noteworthy given that there are direct correlations considering how eating effects performance.

Eat Wisely and Be Well,

Alyson

Comments

[Elisabeth]

I also ate a quarter cup of walnuts today.

[Elisabeth]

Even though it's calories in vs. calories out, we all have different ways of measuring calories which may or may not reflect reality. right? One thing I've noticed over the years is that it's easy for me to lose weight when I'm stressed or concerned about something important going on in my life (i.e., final exams, new boyfriend, etc.), because I'm not thinking about food. I never get too skinny because I eat when I'm hungry, but I don't eat because I'm bored or because someone else wants me to eat a piece of their birthday cake.

But when there's nothing else important going on in my life, it's easy for me to focus on food - and then I usually eat too much of it. I'm not sure what my point is other than I wish there were a way to be conscious of food (i.e., eat when hungry) but not TOO conscious of it (i.e., obsess about whether to eat that piece of pumpkin pie staring at you from counter). Does that make sense to anyone else?

I think the only way to find the balance is to track what you eat - including the calorie counts - so you are accountable for everything that goes into your mouth. This takes a lot of discipline, but I think it's one of the only ways to keep your calorie intake reasonable over a long period. Unless you have no shame in writing down 3,760 calories for eating an entire bag of Doritos :)

For today:
Oatmeal/brown sugar
Amy's veggie burrito
Butternut squash and corn
Brown rice
Edamame
Hot chocolate
Apples

Total: 1645

Weights for 60 minutes and StairClimber for 20 minutes. The StairClimber is the only machine that gives me as rigorous a workout as the treadmill. I mean the StairClimber with the actual stairs, not the old fashioned fake kind of stairclimber.

All in all, I feel pretty good today. I could probably eat more, but I'm going to try to get to bed early tonight.

[Martha]

12/15
coffee with cream
6 oz light yogurt
1 cup grapenuts
fresh pineapple and strawberries
lean burger with low fat cheddar
tortilla chips and salsa
chocolate chip cookies

no excercise
I felt good about what I ate today because I ate at the right times, when I was just a little hungry. I didn't eat any veggies, which is bad, but I felt so much better than yesterday. I am hoping my husband eats most of that delicious pumkin cheescake that is in the fridge so I don't eat the whole thing tomorrow!!!