Reflections: What am I doing wrong?
Thursday, February 05, 2015
So I'm posting this because I am struggling with the weight coming off even though I feel like I am doing all the right things. I'm striving to be brutally honest with myself to see if I can pinpoint where the problems lie.
I have been drinking water, eating "cleaner", eating fruits and veggies, and exercising almost every day. So why isn't the weight coming off?
I know that weight loss is very simple yet also very complex. The idea of calories burned must be greater than calories out is simple. But we also know that many things can affect weight loss, such as water weight, time of month (for women), type of calories, type of physical activity, overall health and BMR, etc.
Thinking back over the past few weeks, and trying my best to be really honest with myself:
1--Am I REALLY working out hard enough? I know a lot of my workouts are not that difficult, and to really lose weight and gain fitness, I need to push out of my cardio comfort zone. I started a Couch to 10k program, and honestly, it's too easy for me, since I'm not starting from "the couch".
Solution: give it my ALL in my workouts. Keep doing the Couch to 10K but push harder during both the running and the walking portions. Add a second workout on days I can fit it in to push in more mileage. Keep weight training, but more of it.
2--Nutrition--Looking back, I did have a cheat day in there and I also gave in to my greatest tempation and purchased a bag of Hershey Hugs. I ate them over the period of a week (better than all at once!), but even that little bit of "splurge" could have had an effect. I also see in my tracker several days with lower fiber intake, that shows me that those days I really did not get in my full complement of fruits and veggies and whole grains. It was just a somewhat "off" week with nutrition, even if I did stay close to my calorie range.
Solution: back to basics. Make sure I am eating at least 5 fruits/veggies a day. Go back to smoothies for breakfast, salads for lunch, reasonable dinner. STOP snacking at night, unless it's an added banana. Tried and true, I know this way works. Stay away from the peanut butter lol.
3--Water--I am probably not getting in 64 ounces as I have a cup with a lot of ice in it and it stays cold all day. Although I fill it several times, it is not really 20 ounces each, since a lot of it is (unmelted) ice.
Solution: Drink more water. Just do it. Cut out tea with honey and just drink water. (I can't give up my morning coffee as water in the AM makes me gag lol)
4--Overall calories--am I being honest about the amounts of items I am eating? I am not always measuring and weighing. A lot of our "homemade" recipes I just guestimate and perhaps underestimate? Maybe time to put them into the recipe builder and see what they REALLY are. It's tougher because my husband cooks a lot, but I can ask him to keep better track for me of what he is using in our meals. I also tend to mentally "aim" at the high end of my calorie range. Maybe this is causing me to take in too many calories.
Solution: Be more careful to weigh and measure and try to avoid estimating (inevitable at times) when possible. If I have to estimate, try to overestimate to stay in range. Lower my upper calorie limit so I'm looking at a lower number for my max for the day.
It's not rocket science, but just making my own self aware of my shortcomings maybe will help with the numbers on the scale.