Today is the 5th day I’ve been trying to adjust my diet for fat loss, and so far I’m really happy with the results.
As of today I’m down to 19.8% body fat, which may not be completely accurate, but that means I’m down almost 2% in just a few days. I was actually at 19.8% on Wednesday, so it was really only 2 days.
The biggest thing for me is mindfulness and staying motivated. I eat all day long because I’m bored, or because I want to procrastinate, not because I’m actually hungry. It’s really eye-opening to stop and think “am I really hungry” before walking into the kitchen. It’s also surprisingly empowering when you realize you’re not hungry and walk away.
There’s tons of conflicting information out there on whether you should eat 3 meals a day, 6 small meals a day, snack all day long, etc. What I’ve been reading into for the past year, is intermittent fasting (IF). IF is eating the same amount of food/calories you normally do, except in say, an 8 hour period instead of 16. There’s different severities, but I believe a standard is to fast for 14 hours and then eat all your calories in an 8-10 hour window. I’ve done it a couple of times, and have seen fast results, but overall it’s not something that fits my lifestyle everyday. I did some IF this week, unintentionally, when I had to be out the door for a meeting, and then again when I had to fast for blood work, and I think that’s what led to the big drop on Wednesday morning.
Normally, I go through periods of time tracking all of my foods with an app like MyFitnessPal (my favorite). It’s so helpful, not just to track calories, but fat, protein, sugars, etc. I find that I eat heavy on the fats side, and even sugars. I didn’t want to do that this time because I didn’t want to get too complicated and feel burdened by it, plus I really like doing the picture thing. Try taking a picture of everything you eat for a week, it’ll be a bit surprising sometimes.
Another thing I haven’t been talking about is exercise. This is my usual weekly regimen:
- 1-2 mile walk/run almost every night (only twice so far this week)
- light yoga workout everyday, even if it’s just 15 minutes
- ab work 3-4 times a week, at night before bed. I do a lesser version of the p90x Ab Ripper X program, probably about 250 reps
- HIIT workouts 1-2 times a week, usually from The Daily HIIT, or Zuzka Light. I admit, I sometimes wimp out and only do the routine once instead of the 3+ times you’re supposed to.
I think I need to step up the intensity and focus on more HIIT type workouts, but it always comes down to time.
Free Blood Work
In other health news, a company WellnessFX is offering some free basic blood work. I just had some done two weeks ago, but some of the things tested are different so I figured I’d give it a shot. I signed up Wednesday night, printed out my form, went to LabCorp on Thursday morning, and was out in about 10 minutes. According to the website, I should have my results in 3-5 business days. And that’s it! It’s completely free, it’s super quick, and it’s practically painless (minus the needle puncture). The company offers different packages with more elaborate testing and consultations, which I may do in the future. I’d recommend everyone do it. It’s so important to know what’s going on with your body, and this is a million times easier than making an appointment at your dr’s office, sitting in the waiting room, having to explain what/why you want it done, and dealing with insurance. It’s seriously simple.
Miracle Peanut Butter
I bought this Just Great Stuff powdered chocolate peanut butter on Tuesday, and I’ve been eating it every single day! Since I’m trying to lose fat, I wouldn’t normally have a daily dose of peanut butter, but this stuff only has 1 gram of fat and only 3 grams of sugar. It tastes like chocolate frosting, with a hint of peanut butter. I must say that PB2 did a great job with branding because I keeping calling this Just Great Stuff jar “PB2”. If you love peanut butter I’d definitely recommend trying this. Now, when someone comes up with a jar of powdered almond butter, I think I will be set for life.
My daily eats:
Wednesday: This was an IF day, I didn’t have time to make my green smoothie so starting in the afternoon I had half a Svelte french vanilla protein shake, Daiya grilled cheese with carrots, spaghetti for dinner, and toast with powdered peanut butter for a snack.
Thursday: Another day of IF in the morning, so after my blood work I treated myself to a sugar free vanilla caramel iced soy latte from Sheetz. I had left over spaghetti for lunch, the other half of my protein shake for a snack, a red pepper stuffed with wild rice and quinoa and asparagus for dinner, and some chocolate peanut butter toast for a snack.
Today I’m getting back on track and made my green smoothies for breakfast. I hope to keep this up for at least another week.
Do you do any kind of spring cleansing/detox?