Week 0 - Getting Started

I wanted to start off with the basics of how I'm setting up my cutting program and some ideas of what and how much I'm eating. Everyone is different and I've found that I need to eat more than most women my size. Using a standard TDEE (Total Daily Energy Expenditure) calculator online I get a TDEE of just over 2,100 calories per day. So what does that mean? Well it means that I should consume an average of 2,100 calories per day to maintain my weight.

I track my daily and weekly calories (2,100 calories x 7 days = 14,700 calories/week) because it leaves more wiggle room to eat a little more or a little less each day as my appetite (or social engagements) demands. The common calculation is to subtract 3,500 calories per week (500 per day) to lose a pound per week. Half that to lose half a pound per week, which is my goal. So, my calculations say I should eat 1,850 calories per day or 12,950 per week (2,100 - 250 = 1,850) to lose 0.5 pounds every 7 days. But I have found this doesn't hold true for me. On 13,000 calories per week I was losing closer to 1.5 pounds every week. I'm not sure if it's because I work a somewhat physical job or if I just have more muscle or a higher metabolism than estimated. So I'm eating 'at maintenance' (2,100 calories per day) for now to see if and how my weight changes over the next couple weeks. I will adjust up or down as necessary to reach my goal loss of 0.5 - 1 pound each week.

The next step in making my comeback was cleaning out my fridge. All of the Easter candy and goodies are gone. There is no junk food in my house AT ALL. I know that I like to eat when I'm stressed or anxious so I have taken away the unhealthy options and replaced them with Quest Bars and Arctic Zero 'ice cream'. I also got back to meal prepping.

My fridge

My current food situation consists of oats, eggs, egg whites, strawberries, Greek yogurt, chicken, beef, sweet potato, rice, asparagus, broccoli, spinach, almond milk, rice cakes, almonds, peanut butter, and coffee. I haven't committed to a set 'meal plan' for this week but I did prepare meals for breakfast and work each day to make staying on track easier. 

Breakfast is usually oats and berries plus a protein shake

Lunch was a 3 oz. lean beef burger with rice and asparagus

Dinner was another burger with peanut butter and sweet potato

My snacks, or smaller meals, consist of things like chicken with veggies, a Quest bar, or 1-2 rice cakes and almonds. I also drink 3-4 liters of water each day and take a multivitamin, fish oil, vitamin D, and a probiotic. Making sure that I get plenty of protein, healthy fats, and all of the necessary nutrients is my top priority for ensuring my metabolism and weight return to normal (and stay healthy).

This is long enough (and probably boring). I will write more about my workouts in my first update post and cover how I decide what adjustments to make to my nutrition. If I missed anything or didn't explain it well enough just drop a note in the comments and I will make sure I cover it in my next post! 

Finally, thank you to everyone who took the time to read and respond to my initial post. It isn't easy to admit I'm struggling and that I don't look and feel my best right now. But I know that I can help people if I swallow my pride and bare my progress for the world. It means more than you'll ever know that so many of you have reached out and offered support and kind words. <3 p="">

How To Get Fit

I haven't posted in awhile. And, yes, it's partially due to my work schedule being crazy again. But it's mostly because I've been keeping a secret. I decided to completely overhaul my workouts, nutrition, and lifestyle to get into the best possible shape. Normally I would have posted progress pictures, weight and measurement updates, and generally over-informed the world. This time, however, I wanted to trust myself and trust the process. Put my own knowledge to use and follow through without input or criticism from outsiders. I'm still not ready to share my transformation but I do want to share what I'm learning.

In the last several weeks I've talked to quite a few women who are upset that they aren't losing weight. They are 'dieting' and exercising and counting every bite they put in their mouth but the scale isn't budging. They're hungry, cranky, and exhausted. And they all have one thing in common. They aren't eating enough!

Your body needs a certain amount of calories just to exist every day. Your brain, your heart, breathing, swallowing, and just being alive all take energy. This amount is otherwise known as your Base Metabolic Rate (BMR) and calculating this is the basis for changing your eating. I like to use a simple online calculator like the one at My Fitness Pal.

This number forms the basis for your nutrition. Then you need to eat enough to support walking, working, and exercising. This is your Total Daily Energy Expenditure (TDEE). A calculator like the one at IIFYM can calculate out your TDEE and it also takes it one step further by suggesting your calorie intake depending on your goals. A little below TDEE for weight loss, a little above for gaining muscle. Then you can even break it down further into macronutrient ratios but I'll save that for another post.

For now, just take a look at your calorie intake and adjust it to meet your actual needs! You'll look better, feel better, and see results faster!

Strapless is Sexy

I have been given a really cool opportunity through Mamavation to test out an Omron strapless heart rate monitor. I never dreamed something like this existed but I am SO glad it does!

So far, I've taken it on two runs with the goal being to run a 5k (PR!) with it in a few weeks. It's no heavier than my Garmin and the strap is more comfortable. The biggest issue I've had so far is getting it positioned correctly to get an accurate reading but once it's in the right spot I'm good to go.

With this sexy little watch I get instant feedback on my heart rate. After I stop the workout I can see my max, average, calories burned, etc. The backlight turns on with the touch of a button which is great in my dark basement. And the battery seems to last forever. It is still full despite having only been charged the day I received it and having used it twice between.

There's also a way to sync all the data with your computer which I haven't had a chance to play with. But the data geek in me is doing a happy dance over being able to watch my heart rate at different paces and over time.

There's so many features and gadgets on this little piece of tech that I really can't wait to explore them all. Thankfully taper ends this weekend and then I can get back to running the big miles and use this baby to make them count!