So, I have a confession to make. I’ve been cheating. I have strayed from my nutrition plan and have payed the price.
Hanging my head in shame.
Over the last 8 months, I’ve gained about 10 pounds on the scale. At first, I didn’t pay much attention to it. I was lifting fairly heavy weights 3 or 4 times a week. I was teaching my usual 3-4 cardio classes as well. My clothes still fit. Nobody was telling me I looked fat (not that my husband would ever dream of making a comment like that; although my 8-year old daughter would, she still has the brutal honesty of the young…).
I had almost convinced myself that I was putting on muscle (but really, 10 pounds of muscle on my frame, come on), when I decided to do a little reality check. I got out the tape measure and camera. Gulp.
Weight; 147 lbs
High waist; 28.5″
Using my standard method of estimating per cent body fat (not BMI; BMI only considers height and weight, not body composition or the relative proportion of your total body weight that is fat), I was carrying around 31.3 pounds of fat (21.3% body fat)! That’s a lot for me, personally. I feel best at 18-19% body fat, which corresponds to approximately 136-138 lbs (of course that depends on how much muscle mass I’m carrying).
When I put on my favorite bathing suit and took some quick pics in the mirror (pardon the splatter marks that I forgot to clean off first!), it became immediately obvious to me just where that extra 10 pounds had accumulated. A little bit too much junk hanging out of the bottom of the bathing suit. A small spare tire around the middle. (Note that these photos are not meant to be gratuitous bikini shots, but rather, a tool to motivate myself to do better. Skip them if you’d prefer not to look!).
By my calculation, I’ve got about 10 weeks until summer holidays start. I want to look and feel great at the beach. Taking little bits and pieces from all my favorite fit females (Rachel Cosgrove, Tosca Reno, Jillian Michaels and MizFit, to name a few), I’ve put together a plan. I’m going to share it with you as a means to stay accountable and perhaps, to help any of you who are also on a mission to shed those last 10 pounds. Note that this plan is based on my goals, my body, my schedule and most importantly, my ability to stay focused and on course. If you join me, your results may differ from mine.
My three-pronged approach:
1. Exercise; I’ve been following the NROL for Abs and have been pleased with the results I’m getting. My core strength has improved immensely. I’m lifting heavier and doing more of the metabolic intervals each week. I’m currently half-way through Phase 2 and plan to continue with this program as it’s written. In addition to 3 days of weight training, I also do cardio intervals on the spin bike two times a week.
2. Water; While I’m usually fairly well hydrated, increasing water consumption will help elevate my metabolism and burn more fat. It will also make me feel fuller between meals. I’m aiming for 75-80 ounces a day (1/2 ounce per pound of body weight). I always drink an 8 ounce glass immediately after my morning coffee to help counter-act the diuretic effects of the caffeine and to get my insides moving!
3. Nutrition; This is where I really need to re-tool. I’ve been having way too many splurges (cookies, wine, chips, cake) to look and feel my best. My first week’s goal is to eliminate these from my diet, along with all pre-packaged, processed foods (including bread, pasta and cereals other than oats and low-fat granola). The fewer ingredients on the package, the better. Getting rid of processed foods will also help eliminate sugar.
I’ll be eating 3-4 ounces of lean protein at each meal (5 small meals per day), along with a fruit (no more than 3 per day) or vegetable (as many as I want) and a healthy fat (olive oil, coconut oil, flax or chia seeds, pumpkin seeds, walnuts, almonds, cashews). In addition to choosing the right fats, the key to losing fat while eating fat is to limit serving size (1 tablespoon of oil or seeds, 1/4 cup of nuts).
I’ll be timing my starchy carbohydrates; one serving at breakfast (oats, clean cereal, quinoa, ezekial bread) and one at my post-workout meal (sweet potato, brown rice, barley, quinoa, whole grain couscous). Again, I’ll be watching serving sizes here, even clean carbs have calories that add up quickly.
Limiting my splurges to 3-4 per week. A glass of wine is a splurge. A cookie for dessert is a splurge. A half of a bagel or a muffin is a splurge. I will be planning these so they are not wasted on things that are not an absolute party in my mouth.
So, are you in?
Love to hear how it’s going; comments below, please!