Hola everyone and Happy Hump Day! Not much is going on in our home other than the usual for the summer which is wake up, breakfast, play, lunch, play, tv, play, dinner, play….Get the idea? I try to do as little planned activities as possible during the summer since I feel like I miss so much time during the school year from Lady S and Mister S. For a teacher, summer should be about recharging and doing nothing!
Now on to the guts of the post. I get asked often how many calories I eat during the day, what my grocery bill looks like, what exactly is it that I am eating. I think most people would be surprised to find that I do not eat salads and low calorie foods all day everyday. As I have said before I LOVE to eat food! I love good food! I am not opposed to eating a yeast roll with some butter either and Red Lobster Cheddar Bay Biscuits *insert fainting right here*. I am still consistently using the MyFitnessPal app to track calories and foods for a few reasons.
- Portion control accountability – while I have a firm grip on portion sizes, keeping this in mind when something is really good is hard to do! MFP keeps me accountable.
- Eyes bigger than Stomach Syndrome – this is commonly characterized as seeing good food, eating more than you should, and then feeling like a bloated guppyfish afterwards. This ties directly into portion control as well.
- I don’t trust myself….YET – ok this is a really honest reflection of why I still use the app for daily calorie control. Being overweight my entire life, I have to have something that puts things into perspective and MFP does this for me. I have tried to go without MFP and it was during that time I lost zero and gained a few.
Now how many calories do I eat and what does it look like?
I work really hard to NET no more than 1500 calories per day. This looks a little different depending on if I work out on a given day or not. The best way that I can explain it is in two different scenarios. Hope this makes sense!
- NON WORKOUT DAY – NET no more than 1500 calories although on no workout days it can be rather difficult some days depending on the week of the month *hint hint*. So for breakfast I may eat about 350-400 calories, Lunch is about 500 or so, and dinner sums up the rest. I am very careful these days to drink only water because the last thing I want is to miss some good eating because I drank a COKE! Remember that drinking calories will kill your journey!
- WORKOUT DAY – On a typical workout I do between 30-45 minutes of solid cardio and at least 30 minutes of targeted weightlifting depending on the muscle group I am working for the day. I will admit that I go pretty hard at the gym. If I am going to spend 1.5 hours of my night there, I intend to make it count. I typically burn between 550-675 calories per workout depending on which muscle group I am working and which cardio equipment I use (Arc Trainer, elliptical, or treadmill). On these days I eat at least 1700-1800 calories BECAUSE I know that I will burn about a third of those off making my NET on those days around 1200-1300 calories. There have been days that I have not eating enough and after getting home from the gym find that I have netted around 1000-1100 calories which is NOT enough for me and not recommended for women. On those nights I come home and have a healthy snack or else I will wake up in the morning really hungry!
Below are two screen shots of my logging on MFP. The first being a workout day and the second being a nonworkout day. At this point I do not eat back my workout calories. Personally, I feel like it defeats my purpose.
So you can see for yourself what my tracking looks like! I do eat fast food BUT try my hardest to make healthy choices. I don’t deprive myself of things that taste good and I am not starving!
Now lastly….Grocery shopping…..Oh I loathe this simple activity more than anything. I would rather stand out in the sun and get bitten my mosquitoes. Really…..The only time this is relaxing is when Mister S does it and I get to stay home preferably alone 😉 The challenge when we made THE change was how to affordably incorporate fruits and veggies into our diet without breaking the grocery budget. For a long time we were faithful Walmart, Food Lion, Harris Teeter shoppers and yes you can score some good deals but I haven’t seen decent deals on any fruits and veggies from any of those store. Costco has some really good deals because you can buy them in bulk. So after spending years being an Aldi snob, I bit the bullet and decided to try them out. I will say that the fresh produce and veggies I find have been amazing! .99 strawberries, 1.50 cantaloupes, 3.99 watermelons, 2lb bags of plums, peaches, grapes for 1.98? Sign me up for all of this! I haven’t brought one veggie or fruit that was less than good quality. If you eat organic everything then of course this isn’t the place for you. Head over to Whole Foods! Which might I add has some of the best meats I have ever eaten! The price is higher but the quality really is zero to none. And what about frozen veggies? Yes we buy and eat quite a bit of frozen veggies. Sometimes fresh veggies simply aren’t feasible for our family depending on the menu for the week. You can find organic frozen veggies that are just as good as the fresh kind.
So with all that said, feel free to follow me on MFP, user name Jorasims, and you can see what I eat everyday, all day! Hopefully it helps you to see that you can still eat like a normal person and lose weight too!
Til Next Time,