A Simple Trick for Losing Weight and Eating Well
If you're a regular reader of my blog, you're aware that I've been sharing postpartum weight-loss updates. In my last one (which you can read here) I mentioned that I would let you know how I keep myself eating cleanly. I figured that this deserved its own post, so here we go! I want to start including a few more fitness/weight-loss/nutrition on the blog, given that I do have a degree in exercise science. So I suppose this is the first in that series (or at least the first that I've done in a long time.)
Let's start with the weight-loss update:
12 Weeks Postpartum
Height: 5' 6"
Pre-pregnancy weight: 128 lb
Max pregnancy weight: 163 lb
2 weeks postpartum weight: 143 lb
Current weight: 131 lb
I'm pretty happy with how this weight-loss has been going. I've been losing about a pound a week. I haven't been pushing myself too hard or starving myself. I want to make sure that I get all the nutrition that I need since I'm breastfeeding, so I really don't want to try to lose more than a pound a week. I'm almost back to my pre-pregnancy weight! Yay! Not bad for being less than three months postpartum. Although, I had gained a little weight right before I got pregnant so I would like to go lower than this. Having said that, the number on the scale isn't a huge deal to me. I want to be fit and toned and since muscle weighs more than fat, the scale won't be the most helpful indicator of whether I'm meeting my goals. I think that taking regular pictures and body measurements will be more helpful.
Okay, now as promised, I'll explain how I keep myself on track. This method not only helps me to eat healthier, but also to control my calorie intake.
On Sunday evenings, I sit down and write out everything that I am going to eat that week. I plan my breakfasts, lunches, dinners, and snacks.
It might sound like a lot of work and to be honest, it will be the first time you do it. However, you will find that you can reuse the plan several times before you get sick of it. You'll probably be happy eating similar breakfasts and lunches and just mixing up the dinners each week.
Here's an example of a day's menu:
- Breakfast: boiled egg and tomato on whole wheat toast
- Snack: banana with peanut butter
- Lunch: wheat tortilla with turkey, avocado, provolone, and mustard
- Snack: grapefruit with honey
- Dinner: whole wheat lasagna rolls and roasted vegetables
Since I'm breastfeeding, I typically include an extra snack. I also have two or three glasses of milk during the day.
If you really want to be on top of your weight-loss, calculate the calories for all of your meals and make adjustments to meet your calorie goal.
I've found this method to be very effective. When it's time for a meal I don't stand around wondering what to eat. In the past this usually led me to picking something I was craving or something that was easy and not very healthy. I find that I put more effort into making meals for myself if I've planned to make them beforehand.
I know this is far from a revolutionary concept, but I hope that sharing this helps someone! If you would like me to share a whole week's plan, please let me know in the comments!