6.24.2014

Losing it Tuesday: Workin' for It.

Tomorrow will be 16 weeks since I had Aiden, had to honestly count that up on a calendar - time is flying. My body is really starting to change and I'm dropping the weight on my new diet - IIFYM.  I lost another 2 pounds this week, but I'm really starting to notice the inches more. I've cut back on my cardio even more at the gym due to my knee and I'm lifting a lot - just proves that you don't need to kill yourself on the treadmill to lose weight. 

I do prefer to already be sweating BEFORE class starts though :) Once I have a good sweat going I feel better!
I answered a lot of your questions about the diet on Facebook, I just wanted to share a few things.

When you are tracking your macros on My Fitness Pal you need to be looking at the actual numbers, NOT the pie chart.


This is what you need to be looking at...

 

Weighing your food can be daunting at first, but layering your food while you weigh it can speed up the process.

 
For example I lay my P28 bread {toasted} on it, tare the scale to 0, add avocado get the grams, tare it again, and drizzle my honey for those grams.  Plus who knew this was a delish combo?! Another trick I learned was to put a jar of whatever {like PB} on the scale, tare it, and scoop out your spoonful and it will go negative for what you took out. 


I'm addicted to these easy oats because I can make them at work, less prepping!

I can't believe I haven't tracked my macros before this, it really makes so much sense when you understand why. Two people can both be eating the same amount of calories, but if one 'eats clean' that could mean they are filling up on stuff like fruits and veggies - lots of carbs. The other tracks macros so you have a more well balanced diet of carbs, proteins, and fats which makes your body more efficient. Now you could totally be killing it with just clean eating, but I know that I can very easily over eat healthy foods, with IIFYM I'm much more aware of my portions and I get to eat treats a lot more. Winnnnning. 

I saw this on Paige VanDemark's Facebook page and think it's spot on for a lot of us!

"Why you aren't... losing weight!

Alright. So. Let's take our average gal. Let's call her Jane Doe. Jane is middle-aged, has a few kids and a husband, and works in an office. She goes to the gym about 4x a week. She needs to eat exactly 1700 calories a day to lose one pound a week (3000-3500 calories to lose one lb), and she has about 20 lbs to lose. She sets up My Fitness Pal with her goals, pre-plans her day, and has the right macros.
So! It turns out that Jane is pretty busy, so even though she knows she has to weigh everything, she wakes up late pretty often and figures that she doesn't have time to weigh her peanut butter for her toast in the morning- and a slightly rounded tablespoon can't be THAT off, right? (wrong- You Tube Video Link). 

 PROBLEM #1- let's say that that's an extra 40 calories a day- 20 extra calories per tbsp. That's an extra 280 calories a week.
When Jane makes her scrambled eggs every morning, she uses Pam spray to coat the pan pretty solidly, but the label says zero-calorie per 1/4 second spray, so she doesn't track that. She uses about 3 seconds worth to spray the pan. 

PROBLEM #2- 3 seconds of Pam is 21 calories. That's an extra 147 calories a week.
Jane has a lot going on, so she drinks coffee every day with her breakfast. She uses Splenda and creamer. She likes it sweet, so she uses three packets of Splenda. It says zero calorie, right!? 

PROBLEM #3- But... it has 4 calories per packet. That's another extra 84 calories a week. She only uses a splash, though.... that's about a tablespoon. One serving. PROBLEM #4- That's 35 calories/serving- 245 extra calories/week.
 
On day 3 of Jane's first week of IIFYM, her coworker brings in brownies. Jane figures that ONE brownie can't hurt, but she doesn't know the exact nutrition of it, so she doesn't bother tracking it.
 PROBLEM #4- that's an extra ~250 calories.

Most nights, Jane takes her kids to McDonalds after soccer practice. She wants to get in her veggies, so she is happy that she doesn't choose to put McDonalds in her day that day. She does, however, have a couple of her son's fries- no damage done, right? The average fry has 5 calories, so when she only has a small handful- 4-5- that's just a taste, so she doesn't bother tracking. That's an extra, say, 20 calories a day, 3x a week- PROBLEM #5- 60 extra calories a week.

It's been a long week, so at the end of the week, Jane goes out to eat with her husband. They pick a restaurant that doesn't have nutritional facts available online, but Jane figures she'll save 500 or so calories for a meal and a drink. Should be plenty, right? PROBLEM #5- let's say Jane and her husband split an appetizer, Jane has an entree, and also gets a beer. The beer is probably ~150 calories, half the appetizer (potato skins, let's say) is ~400-500 calories, and Jane's entree (salmon with veggies! That can't be that bad.... right?) is- uh oh- after preparation with oil, etc, and as served- 650 calories. So, Jane's "500 calorie dinner" is 1250 calories- 750 over what she planned.

Over the weekend, Jane feels like she did pretty well with eating during the week, so she lets go a little bit both days and has a few extra handfuls of pretzels while watching a movie... that can't be that bad, right? Just a few carbs? PROBLEM #6- A serving of pretzels- ~20 pretzels- is ~100 calories. That's about a big handful... Jane has two handfuls Friday AND Saturday extra before bed! That's an extra 200 calories/day- x2= 400 extra calories

SO! READY?! THAT IS AN EXTRA ~2200 CALORIES A WEEK. ALMOST 3000. ALMOST AN ENTIRE POUND.

IIFYM WILL WORK FOR YOU, BUT ONLY IF YOU WORK FOR IT!!!!!!"



I really do know that it seems daunting to count every. little. thing. - I get it. I'm a full time working mother of two. I have a shit ton of stuff going on daily, but being healthy is important to me so I work out my excuses. You don't have to be perfect every single day, but think about how much success you could have if you gave even 80%! Those MFP numbers I post above were from a Saturday, I left the house at 7:30am {after spending a good 45 minutes packing up the kids and all their stuff} hit the gym, went to a kids birthday party {where I ate and tracked food I had there}, went home to get Oliver, met my Dad for dinner and took the kids to a carnival. I didn't sacrifice anything - except maybe a serving of cake because I wanted to save my carbs for some fro-yo :)


All that 'work' call for a office #flexbreak to get me going this Tuesday morning!

INSTAGRAM/FACEBOOK/PINTEREST/KEEK

20 comments :

  1. You go mama! In such a short time you've had such great results! Makes me look forward to getting back at it after this babe is born ;)

    ReplyDelete
  2. You can really tell a difference, so cool!

    ReplyDelete
  3. I have always been intrigued by IIFYMs...I may just have to check this out!

    WhatTheHeckWhyNot?

    ReplyDelete
  4. The way you are always working at staying healthy and reaching your goals even all throughout your entire pregnancy is so inspirational, keep it up you are doing amazing!

    ReplyDelete
  5. that is a cool thing you posted, i enjoyed reading it! you are looking fabulous!!

    ReplyDelete
  6. Do you weight your food at parties and out to eat?

    ReplyDelete
  7. Your posts are so inspiring to me, Meg! You're looking GORGEOUS and obviously working hard for it. Congrats!

    ReplyDelete
  8. That is so me!! Portion distortion is horrible at my house! Tracking is hard but being fat is harder... think ill start tracking. I never relized it added up to that much!!

    ReplyDelete
  9. HI Meg!
    Just have a few questions.... Do you ever eat your macros (protein and carbs) but do not meat the required fat and calorie content?
    Yesterday I was 5 grams of carbs short of my goal, 8 grams of protein short of my goal, 67 grams short of my fat, and 596 calories short?
    What would you recommend? I am using Myfitness pal to track everything. Do you take a scale with you everywhere?

    Thank you for your input!!! Keep up your awesome work! Love reading your blog every week!

    ReplyDelete
  10. Eeek. I AM Jane Doe. That was a good wake up call.

    ReplyDelete
  11. I love this post and how you broke it down like that. I will literally make sure I have an "extra" 200 calories some days according to MFP to have a treat - glass of wine or 1/3 cup ice cream in a cone. It really does add up and it's just empty calories. Starting NOW, I'm going to be strict again - green smoothies for breakfast and limit carbs & sugar.

    ReplyDelete
  12. Jesus Megan, I KNEW I could count on you to break this down exactly the way I needed it. I've been searching everywhere on the internet for someone to break it down to me like I'm a 5 year old and of course, you did! I love your explanations you're so effing amazing I can't stand it. I'm FINALLLLYYY getting this IIFYM shit down, SLOWLY but freakin surely thanks to YOU!

    ReplyDelete
  13. You're looking AMAZING! Thanks for posting that breakdown, it makes MUCH more sense now :)

    ReplyDelete
  14. Really great info. Great job! Wish I had your will power. I go through spells where I do better about the way I eat then I go back to bad habits.

    ReplyDelete
  15. It sounds complicated but I'm sure once you get going it doesn't take much thought! You look great!

    ReplyDelete
  16. Off topic: I've started to lose count of Beckett's weeks, too. I've started just calling him by months instead!

    ReplyDelete
  17. You rock, Meg! I love the My Fitness Pal tip! I also love IIFYM. But, you CAN eat clean and count your macros too! I do BOTH! Clean eating isn't just fruits and veggies. It's about ingredients. Believe me... I can find an abundance of fats, proteins, and carbs in my clean food and I can find yummy "re-fuel" foods that not only curb my sweet tooth, but are also clean. Here's my fave:
    http://www.amazon.com/Enjoy-Life-Semi-Sweet-Chocolate-Chips/dp/B00BNQFZCI/ref=sr_1_1?s=grocery&ie=UTF8&qid=1404066237&sr=1-1&keywords=enjoy+life+chocolate+chips

    ReplyDelete

Make my day and leave me a love note!

Note: Only a member of this blog may post a comment.

LinkWithin

Related Posts Plugin for WordPress, Blogger...

Blog Design by Smitten Blog Design