12.04.2012

5 Things that Keep You Fat.

Good Morning, I know I promised y'all my Christmas decor, today but I changed my mind.
This is what happens when I'm stuck in a boring class, I start thinking about things and they are usually weight loss related probably from watching all these college kids wolf down bags of chips and candy bars.

I feel the need to preface this by saying a few things. I am not an expert. I am not perfect. I'm just a chubby girl who figured out how to lose the weight, in a healthy way.
What worked for me may not for you.
OK, moving on.

I have a hard time keeping opinions to myself and correcting bad behavior in others is not always welcome.
My Mom will tell you that when I complain about her using real butter or whole milk in recipes :)

The top 5 things that will keep you fat.
oh, and I've done every one of them!


1. Eating less than 1200 calories. Or even 1300. 

This is the biggest pet peeve of mine, you CAN NOT starve yourself.
It DOES NOT work. 
I know my body needs a minimum of 1330 to function and around 1650 for just everyday activities.
This does not include working out, which I know burns at least 1000 calories a day.

Here is a good equation for you to figure out how many calories you should have. It's called the Harris-Benedict Equation.

1.  655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
655+(4.35x146)+(4.7x65)-(4.7x31)=1449.9

2. Find your number below and multiply by #1
Be honest!
Exercise
Factor
Category
Explanation
1.2
Sedentary
Little or no exercise
1.375
Lightly Active
Light exercise
(1 to 3 days/wk)
1.5
Moderately
Active
Moderate exercise
(3 to 5 days/wk)
1.7
Very Active
Hard exercise
(6 to 7 days/wk)
1.9
Extremely
Active
Hard daily exercise and/or a physical job
1449.9x1.7=2464.83

3.  Subtract 500 calories for each pound you would like to lose each week
So, if my REALISTIC goal was 2 pounds a week I would subtract 1,000 calories.
But, I know right now 1 pound is pushing it so I only subtract 500 for weight loss.
2464.83-500=1964.83

I do eat about 2000 most days, but you really need to count your calories until you get comfortable knowing what your eating.


Just my lunch and snack yesterday = 1,000 calories.

2. Fad Diets

We all get sucked in to them, quick easy fixes are so appealing.
I'm here to tell you they do NOT work.
Drink all the lemon juice and cayenne pepper you want, I'm telling you there is only 1 way to lose weight. {Well, you COULD have surgery I guess but that would suck}


I combine my healthy eating even during my love of exercise :)
This is FOR THE REST OF YOUR LIFE.
When you start a diet think about if you could live like this forever?
Could you live with out carbs forever?
Could you live on cheese and 5 crackers for lunch everyday? {I'm referring to the 'military diet'}
Yeah, you might lose a few pounds, but you are not making your body a calorie burning machine so you will just gain all the weight back.
Don't waste your time.
Eat a well balanced diet, sounds cliche but it's true. Plus you feel good when you eat good.

3. Hitting the gym to make up for bad food choices.

I've said it before and I'll say it again.
YOU CAN NOT OUT RUN A BAD DIET.

I tried, trust me.


Chubby bellies are only cute on babies!

Which leads me to my next point.

4. Lying to yourself.


This is so true, but it goes both ways.
That extra cheese you put on top, that creamer you dump in your coffee, that soda you drink.
All those 'little' calories that you think are insignificant really do count.
May not seem like a big deal for one day, but you start doing it everyday and you could be sabotaging yourself.
AND for the love of God, please take a minute to look up things before you eat them.
Yes, Starbuck Fraps have a shit ton of calories. 
Knowledge is power!
{I like MyFitnessPal to look things up}


5. Skipping the Weights.

I'm sure by now you are sick of hearing me say it. 
Tough shit :)


Which one would you want sitting on your ass?

Are y'all hitting those planks?


What are you waiting for?? Head on over and let's get us some flat abs!

Happy Tuesday!

33 comments:

  1. Thank you for this! I am having a very hard time making progress on my weight loss journey. I feel like I have to do SO MUCH to lose a little.
    I have a hard time keeping up my self control and motivation, but I want (need) to lose weight! I'm 200 right now and want to lose at least 50 pounds.
    I have two kids, work full time, take grad school classes, and try to stay sane. Your posts help me a lot and I am guilty of most of this stuff on your list.
    Sorry this has gotten long...I just think about it way too much and then I get way too bummed out!

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  2. Thanks for this post! With Thanksgiving and after I have fallen off the bandwagon and needed this kick in the butt :) I'm going to start using my fitness pal (again) and hopefully it will help not over eat! That's my biggest downfall! :(

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  3. Love this post! & I can relate w/ trying to out-run a diet. I just tried, like recently, and it bit me in the ass.

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  4. Love this...thanks for the equation! that helps a lot!

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  5. Great reminders! Especially about lying to yourself...I still do that and the only person it is hurting is ME!!

    Loving the plank challenge and feeling it in my abs today!

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  6. Love this! Every bit of it is so true! I lost 50lbs last year doing exactly what you just said. My goal is to lose the last 40lbs this year. After many, many years of doing fad diets, I finally realized they don't work! Thanks for all your advice, input and motivation! You rock!

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  7. seriously great post. I totally am guilty of number 5, I have to start weight lifting..what do you recomend for a beginner?

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  8. I don't know how you find time to blog all the time :) Thanks for the tips! I want to lose 5 pounds. So 5 crackers a day for a week should do it, right? ;)

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  9. Thanks for this! I've been guilty of all 5 too but finding this fun, fashionable, fitness blogging community really helped me realize it's a way of life. I'm glad you added the Harris-Benedict Equation, It peeves me when people starve themselves...it's so much more fun to eat a lot of healthy food and exercise. Happy (not fat) Tuesday!

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  10. You are awesome! That's all. The end :)

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  11. Gosh your information is AMAZING!!! Thanks girl!

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  12. Thanks for keeping it real...all great advice and so very true..there is no magic pill or solution.

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  13. This why I love you & your blog so much!!! You always have fantastic advice & I hope this time next year I will be at my goal weight!!! Love ya!!

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  14. Fit for life sista! A to the men! You have encouraged me to start taking in more calories- I'll report back soon. Happy Tuesday sassy lady!

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  15. I just started following you and even though I've never been significantly overweight (I'm 20 years old, 5'7, 170lbs and I'm moderately active), you are such an inspiration to live a healthy life! And I know I shouldn't make excuses but, for me it is really hard to make healthy living (especially eating) a priority in my life because I'm a full time student and have a part-time job. And lately I've needed that extra motivation and reading you're posts and seeing your instagrams have done that for me! Just wanted to say thanks! :)

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  16. Megan - great info. I was wondering if you could do a post about your exercise routine. I am loving your videos but I am curious as to what kind of schedule you keep - I know you should do arms one day, then legs a different day, ect. to give your muscles a break - but I want "guns" like your's so I am curious how often you are working out your arms each week to get them =) ... K, ready set, go!

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  17. Love your blog! thanks for keeping us Inspired! :) xoxo Happy Tuesday!

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  18. Weights..Weights..Weights.. yes advocate over here.

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  19. I am SOOO THANKFUL you posted that about the calories!!! I read so many blogs where women eat 1200-1400 calories a day and work out and do nothing to refuel. Its going to backfire eventually and it makes me sad that we think thats how we need to eat to lose weight. I use the scooby calculator for TDEE and I have read a ton of information on myfitnesspal discussion boards about this topic!

    The best analogy I have ever heard is that you wouldnt expect a car to run on no gas, so how can you expect your body to do the same thing? You need at least 1200 to survive, that doesnt include any activity at all... Great post!!!

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  20. You called me out my the military diet! :) It's all good, though. I know that is not a good way to lose weight, plus I was so cranky by day 3 that I wasn't any use to anyone.

    Love your great advice and you are a rockstar when it comes to planks!

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  21. Thank you for posting this! So informative and eye opening <3 it and <3 you!

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  22. I need this reminder all the time. I need to work out. I need to eat a little healthier (I'm normally good, but went to TB for a Mexican pizza today...ugh!). I need you to coach me!!!! I wish you lived here so you could be my motivation. :)

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  23. Great post!! I just refigured my calories!!! Upped from 1200 to 1600. :)

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  24. I love this post! Everything you said is spot on!

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  25. Ahh I love you. I was about to skip my squats but off I go! Thanks girl!

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  26. Thanks for posting that formula for daily calories! That is very helpful. You're inspiring me to pick up my weights again. I've gotten so used to just running that my hand weights have gotten dusty. Do you do machines at the gym too? I hate the machines but I think I could learn to at least LIKE free weights. :)

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  27. I am a new follower and found your blog through "Where we can live like Jack and Sally". Currently going though my own weightloss journey and in a funk this week! Thanks for the motivation!
    http://firstcamethebaby.blogspot.com/

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  28. I am a new follower and found your blog through "Where we can live like Jack and Sally". Currently going though my own weightloss journey and in a funk this week! Thanks for the motivation!
    http://firstcamethebaby.blogspot.com/

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  29. How very true! I have been using MyFitnessPal to track, and it really does help.

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  30. ugh I know my coffee creamer is CRAP but its so hard to break!! I LOVE it. I eat mostly clean but I know deep down if I cut it out it would help! Screw you Coffee Mate for making the creme brulee flavor! lol

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  31. I'm sure it's been asked 1000 times before. What about calories burned during exercise? Do you eat them back?

    If my goal is 1300 calories per day and then I burn 400 working out, am I supposed to eat them back?

    Here I go again, trying to lose weight. Also where to start on the weight lifting. I get so overwhelmed.

    Thanks!!!!

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