My Weight Loss "Secrets"--Condensed Version

Having lost a total of 66 lbs. this newly past year, I've gotten numerous messages asking me how I did it. Feeling like a broken record saying the same things over and over, I've directed these dear people to this blog post (click for link) that goes into detail about my body image issues, depression, and other various and sundry details of my past. This post is a condensed version for those who found my ramblings too much to read.

For those who want to know what worked for me, basically I count the calories of every single blessed thing that passes my lips, and I keep track of them in a little notebook I call my "food journal". If a certain food doesn't come with a nutrition label I simply Google "calories in (whatever food I'm planning to eat)". There are a lot of sites out there now that have the calories of almost every food imaginable cataloged. A trusted one for me is caloriecount.com. Also, My Fitness Pal is a great way to keep track of calories if you don't mind it all being online. I myself prefer pen and paper.

I see so often cautions from the "gurus" not to count calories, that it's no way to live. Well, long term it's not ideal. But when you have bad, deeply rooted habits of excess, counting calories is a great way to retrain yourself how to eat and it keeps me on track. If I don't weigh myself for one day I don't feel as accountable for what I eat, so I also weigh myself almost daily.

Moderation is the key. You have to be able to tell yourself no at some point. I allow myself 1000-1200 calories a day. The type of calories matters too, as does the time of day you eat/drink them. My fattier/carb calories are eaten ideally in the first half of the day so I don't sleep on them. Replacing carbs with protein has worked wonders for me, and has really helped kick my sugar cravings. If you drink alcohol regularly your body will burn those calories first while storing all the calories you eat...if you're eating fatty foods with alcohol, you can guess how those calories get stored. The amazing thing is that once you abstain from bad calories long enough, if you get a taste of them again the junk is never as good as you remember it being. Something I absolutely crave more than fries, more than onion rings or poppers, or whatever, is roasted broccoli. My mouth waters just typing it. Lay broccoli flowerets out on a baking sheet, drizzle with olive oil, season with salt and garlic pepper, and bake at 400 degrees till it reaches your roasted preference. Mmmmmm so good. This treat is improved slightly by adding fresh mushrooms, garlic, and cherry tomatoes to the pan. Roasted cauliflower comes in at a close second.

Breakfast I try to keep to 400 calories, and it always includes my cup of coffee. Egg whites, grapefruit, oatmeal, are all great for breakfast. Lunch (aka dinner) I also try to keep to 400-500 calories. It usually includes my meat for the day, if any; protein for energy, and a good amount of vegetables. Supper uses up my calories for the day, around 200-300 calories, and is usually a large salad or a bunch of whatever veggies we have on hand. Often it has been 2 cups of raw carrots.

When I hit a weight plateau I'll binge on something...like a big fat juicy bacon cheeseburger with the works and a beer. It shocks my system into losing weight again, since calorie restriction can cause your body to go into starvation mode. (NEVER BINGE ON SUGAR! SUGAR IS POISON AND WILL BRING BACK ALL THE CRAVINGS YOU WORKED SO HARD TO STRANGLE!) You need calories to burn calories. I read somewhere recently that consuming less than 800-1000 calories a day will cause your body to think it's starving and go into survival mode, storing the calories it does get. For those who think this is a myth, I've experienced weight gain while consuming fewer and fewer calories for prolonged amounts of time, so to some degree it is true. It's scientific name is adaptive thermogenesis; you can do the research yourself. This article has been a great resource for me in troubleshooting and tips on how to eat once I've hit my goal weight. That's the part I always get stuck on...I'm here, now what?

As for exercise, the work I do around the house has been sufficient to keep the pounds coming off, and I'm often on my feet most of the day. I do regular floor exercises to try to trim my baby pooch...my abdominal muscles will just never be the same again after carrying four babies and enduring four C-sections. These exercises are either planking or laying on my back doing scissor kicks and leg lifts. The whole month of April I exercised myself nearly to insanity. I alternated running/walking twice a day for an hour. I was so sore and burned out I couldn't keep it up, especially when I wasn't losing an ounce. I quit my exercise regime and within a few days lost six pounds. I was just pushing myself too hard.

There is no get-skinny-quick secret or pill (that's healthy, anyway). I do take a Super B-Complex vitamin to help boost my metabolism. Green Tea helps with this as well. And don't forget your water! Drinking the required amount of water a day helps you feel full (for a short while at least) and helps reduce water retention. It literally flushes your system.

Each person needs to find what works for them, but it is possible! The first month is the hardest...especially forming new habits. I gave myself so many more "free passes" in the beginning than what I do now. But keep them to once a week, on a specific day, or it will drag you off the wagon. And don't give up. If you have a bad day, you have tomorrow to get back on track. If you regain weight it comes off a lot faster if you get back on the wagon right away and don't stress about it. There's a lot of hard work involved...I have shed many tears over denied burgers and cupcakes. It sounds so silly now, but it was a hard break-up for me, and one I'll be trying to maintain for the rest of my life. I am so thankful I took that step. Treat yourself, very occasionally and moderately, it will help keep you sane!