244. Yes! Lost four pounds since last weeks weigh in. What did I do you ask? I am now going to the gym 6 days a week or going for a bike ride after work. So basically working out six days a week. Also I did a readjustment on my eating habits. I talked before about the addiction aspect of food and so I had to make the conscious decision to make smaller meals. Even the salads I was eating were too big so last weeks lunches were salads but smaller over all. L and I ( no not a government agency just my trainer and I ) talked today about the idea of having to make small changes. I believe that's what I did last week. I choose smaller meals and tried to shake up the cardio routine. I still did the recumbent, treadmill, and elliptical, but I just did them in a different order. L also mentioned the idea of doing some other cardio. She was nice and didn't say it out right but I know she was referring to the rowing machine. I really don't like that machine but guess what, I'm going to have to incorporate it into my cardio. It will be part of the change. Ah change, I know there are some out there who like the idea of change. In general though we humans really don't like change. Especially when it comes to stuff we don't like or want to do.
So here's the plan for the next 30 days. Smaller meals and at the same time change up when I eat those meals. I eat breakfast around 6:30am and then don't eat the snack until 10:30 or even sometimes not until 11:00am. That doesn't really work when I eat lunch at noon. We talked about me eating something around 8:30ish. The idea is to keep the metabolism going and you do that by eating smaller meals more often. Then lunch will be in line with the timing of keeping my metabolism moving. At the same time I'm going to try the smaller lunch notion. As I said I did that last week and, well I lost four pounds. I also tried to eat smaller dinners. I've always had that in my head, but I guess I wasn't really meeting that requirement? So, again last week, I made the move and had smaller meals in the evening and I wasn't really hungry so....we'll see. Also more water if I feel hungry, especially if I just ate. L has told me that sometimes thirst will feel like hunger, but mostly water will fill up my stomach and hopefully trigger the " I'm full " response that will tell my brain, NO FOOD NEEDED.
The next change will be on the exercise front. Actually I have already made the biggest change and that's working out 6 days a week. Either going to the gym or riding my bike. I'm going to try to get two of those days on the weights and the rest of the time cardio. I'm also changing my morning routine. That's about a 20 minute workout and just plain getting my body moving after sleeping. I'm doing the kettlebell thing, a couple days a week with ab/core work in between those workouts. Will throw the "55" workout in there also, and actually do the "real" 55 as in starting at 1 and going to 10. I have done that before and it's a killer, to the point that when I got to the end I was having to "cheat" to even make the reps. But I did it, so that's the overall point. Plus I think I'm stronger now.
So here's the food diary:
Breakfast: Oatmeal with cottage cheese and 20oz of cold water.
After work out meal: Had a chocolate milk in between the gym with L and the bike ride I did after the gym. When I got back from the bike ride I had a Mahi Mahi fish sandwich on a skinny bun with spinach and avocado. Also had some beet and an Aussie Bite.
Afternoon snack: Not sure but I believe it was probably a Fiber One bar or an Aussie Bite.
Dinner: Went to a friends for dinner and a movie. We had thin sliced stir-fried steak with scallion on a hoagie roll. Also beets, tomato on the side, and watermelon. I had a second serving of the steak but without the hoagie roll except for a small chunk to soak up the meat juices. A glass of wine with dinner and then some M&M's. There was soda available but I stuck to my guns and passed. Probably should have had some water so my host didn't feel the need to keep asking. That way I wouldn't have had to continue refusing the offer of soda.
So overall a very productive day. L had a lot of really good suggestions and encouragement, as usual. Every time I interact with her I thank the exercise gods that I met her. July was a bit of a bummer, but in hindsight I'm glad it happened. I had been doing really well but not as well as I could have. So this was in essence a wake up call. I really do want to lose the excess weight I've accumulated over the years of my life. Now I know that I need to work smarter. I was going to say harder but really the right way is smarter. L is helping me do that and I'm really, really glad. Thanx L.
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