Wednesday, January 15, 2014

Eat More!!

It's Wednesday! That means it's time for my "Wednesday Weigh In" and "What I Ate Wednesday"! I don't always post my weigh ins, but I do them every Wednesday morning! I'm sharing today's weigh in because I FINALLY hit another "round number" - 85 pounds lost!

 

Another reason I wanted to share this week's weigh in is to discuss this concept:
 My trainer friend and boot camp instructor, Jeremy, has been talking about this for a few days and I recently witnessed it in my own weight loss. Mindy, my trainer at the gym, calculated that I should be eating around 1800 calories a day. The "gold standard" of weight loss that you typically read about is 1200 calories a day. After hearing that number, it's tough to wrap your brain around the fact that eating SIX HUNDRED more calories a day will actually help you LOSE weight. 

Well, I can attest to the fact that IT WORKS. I've been sitting at around 170 pounds now for MONTHS. I've toyed with tracking really strictly, changing up my exercise, not focusing on the scale, not tracking, cleaning up eating, not cleaning up eating - and it hasn't worked. But, on January 1st (at 171 pounds), I started the 21 Day Sugar Detox and started tracking my food to meet an 1800 calorie a day goal. 

And guess what?

I'm now down to 164.6 - the lowest weight I've ever weighed. 

So, clearly, there's something to this whole "eat more - weigh less" concept.  There's a lot of science mumbo jumbo surrounding this, but it pretty much comes down to: your body needs fuel.  I workout 6 days a week and I'm a teacher, so I'm on my feet most of the day.  My body typically burns about 2500-2800 calories in a day.  By cutting to 1200 calories, I wasn't giving myself enough fuel. My body responding by hanging on to the last 20 pounds for dear life!  Once I started fueling properly, my body responded. 

Eating 1800 calories a day also allows me to eat more high quality food. When I was trying to stick to 1200 calories, I was choosing foods that were less nutrient dense. There was no way I'd be spending 40 calories on whole milk in my coffee! Now, however, I have used the extra 600 calories to add foods like avocado, coconut oil, full fat dairy, and extra protein into my diet.  These foods are not only full of good things, but they also keep me really satisfied!

Do some research.  Use a BMR (Basal Metabolic Rate) calculator (like this one) to find out how many calories you're truly burning.  For example, my BMR is 1400 calories. That means that if I did nothing but rest all day long, my body would need 1400 calories to function. Factor in my job and my workouts, and 1200 calories is definitely not enough! 

So, if the scale is stuck for you - try increasing your calorie intake for a few weeks and see if that makes the difference!

Here's a round-up of my meals for WIAW! Most of the recipes are from the 21 Day Sugar Detox book, but if they're available on the web - I linked them!

 
Breakfast 
(I used 2 pancakes to make a breakfast sandwich - and it rocked my socks off! No hunger!!)
1 egg
1 tbsp almond butter
coffee with whole milk

 
Lunch
1/4 avocado
carrot chips
Sugar Detox Crackers

 
Snack
Pumpkin Muffin (I ate half before I remembered a pic - haha!)
Tazo Zen Green Tea

 
Pre-Workout
Protein Shake - I blended ahead of time and stored in the fridge in my blender bottle
1 cup SoDelicious unsweetened coconut milk
1 green banana
1 tbsp unsweetened cocoa powder
1/2 tsp cinnamon
2 scoops Tera's Plain Whey Protein Powder

 
Dinner
Sugar Detox Asian Meatballs
1/2 cup cooked quinoa
broccoli
Sauteed with: 1/2 tsp red curry powder, 1 clove garlic, minced ginger, and 2 tbsp full fat coconut milk

 
Dessert
Yogi Ginger Tea
Sugar Detox Granny Smith Apple Crumble

5 comments:

  1. I made the pancake sandwiches for dinner tonight! They were delicious!

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  2. Yum! All of this food sounds delicious!!!!

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  3. Also love the point you made about eating more calories - I've experienced the same!

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  4. Congrats on you weight loss success! It really is so amazing that eating more can be better for you, for a lot of reasons, despite what many of us grew up believing! That is so awesome!!

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