Tuesday, February 01, 2011

It's Gotta GO! *and* WIA&D Jan. 25-31

I have got to lose this baby weight. And the 20 pounds I put on while planning the wedding. Dudes, it's gotta go! All 55 pounds of it. And a good portion needs to go before we move to Mississippi, because I need to do my "Trash the Dress" session (which I couldn't do last spring because I was pregnant already....).

I expected to lose weight after the baby was born because I am breastfeeding. I mean, don't all breastfeeding moms naturally lose weight and shed pounds? Apparently not. So, after doing some research, I've decided I need to do a few things:
  1. Restrict Calorie Intake- According to the La Leche League website, it's okay for breastfeeding moms to aim for 1500-1800 calories/day while trying to lose weight.
  2. Burn More Calories- Weight loss occurs when you utilize more calories than you consume. So, while breastfeeding is probably burning about 500 calories/day, it's not enough to cause me to lose weight, and I need to be more active.
  3. Be Healthful- Whatever I do, I still want to eat in a way that includes the basic nutrients my body needs.
  4. Be Realistic- I can't afford to buy a bunch of diet foods, and I am not interested cooking totally different things for my family and I. So I need to eat the right portion sizes and chose healthier meals to cook. I also don't want to lose weight too fast as this is a) not healthy for anyone and b) a risk factor for jeopardizing my milk supply.
I used this handy BMR calculator to figure out that a diet of about 2100 calories with a sedentary life style will maintain my weight (I'm not sure if that's right). I need to create a calorie deficit to lose weight, which will include eating less calories and burning more calories. I want a calorie deficit of 500 calories/day. This will lead to a weekly deficit of 3500 calories, which should equal a weight loss of 1 pound/week. A greater calorie deficit will lead to more weight loss.

So, to start this journey, I am going to look at what I am eating and what I am doing. As I understand more about my patterns, I can set realistic goals to help change those patterns and create appropriate calorie deficits. I know the biggest areas of struggle for me are exercising and avoiding late-night snacks (John and I like to watch something together on Netflix before we go to bed, and we generally snack during this time. And by "snack" I mean eat a lot.) I need to either not eat after dinner, or eat better choices. And I need to find ways to exercise more during the day.

What I Ate and Did (or, my daily caloric net gain/loss)


1/25/11 (Net Calories: -325 kcal )

Breakfast (+460 kcal)
  • McDonald's 16 oz. coffee with cream and sugar- 200 calories
  • McDonald's Fruit and Maple Oatmeal (without brown sugar)- 260 calories
Lunch: (+470 kcal)
  • Red Beans and Rice (my recipe!)- 330 calories
  • Baby Greens Salad with 2T Honey Mustard Dressing- 140 calories
Snack: (+50 kcal)
  • Chai Tea with Splenda- 0 calories
  • Carmel corn rice cake- 50 calories
Dinner: (+695 kcal)
  • Teriyaki Chicken- 140 calories
  • Cooked Jasmine Rice- 170 calories
  • Fresh Carrots with 2T fat-free Fiesta Ranch Dip- 45 calories
  • Parmesan Green Beans- 80 calories
  • 1 C. skim milk- 90 calories
  • Brownie- 170 calories
Late Night Snack: (+120 kcal)
  • Chocolate Rice Cakes- 120 calories

What I did:
  • Ran some errands, laundry, cleaned the house (-120 kcal)
  • Created 4 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)
1/26/11 (Net Calories: -565 kcal)

Breakfast (+390 kcal)

  • Coffee with FF creamer and Splenda- 50 calories
  • Rice with butter (1 tsp.) and Splenda- 250 calories
  • 1 C. skim milk- 90 calories
Lunch: (+320 kcal)
  • Sandwich Flat with 2T Hummus- 180 calories
  • Baby Greens Salad with 2T Balsamic Vinaigrette Dressing- 140 calories

Snack: (+50 kcal)

  • Chamomile Tea with Splenda- 0 calories
  • Carmel corn rice cake- 50 calories

Dinner: (+645 kcal)
  • Honey Lentils- 140 calories
  • Brown Rice- 110 calories
  • String Cheese- 60 calories
  • Spinach- 75 calories
  • 1 C. skim milk- 90 calories
  • Brownie- 170 calories

Late Night Snack: (+240 kcal)
  • GoGurt- 80 calories
  • Hummus and Rice Cakes- 160 calories

What I did:
  • Laundry, cleaned the house (-80 kcal)
  • Carried the baby around the house for 30 min. in sling (-210 kcal)
  • Created 5 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)

1/27/11 (Net Calories: -570 kcal)
Breakfast (+270 kcal)
  • 1 C. cooked oatmeal with Splenda- 150 calories
  • McDonald's 16 oz. coffee with cream and sugar- 120 calories
Lunch: (+ 550 kcal)
  • Red Beans and Rice- 330 calories
  • 1 C. skim milk- 90 calories
  • Parmesan Green Beans- 80 calories
  • Spinach- 50 calories
Snack: (+0 kcal)
  • No Snack Today- too busy!
Dinner: (+910 kcal)
  • I ordered the Caprese Chicken Sandwich+side salad (550 calories)
  • My sandwich was mixed up with John's and I got something else
  • I read the number of calories on the Friendly's website when  got home
  • and then I cried
  • Chicken Bruschetta Mozzarella SuperMelt- 810 calories
  • Side salad with 1T. Lite Peppercorn Ranch dressing- 100 calories
Late Night Snack: (+0 kcal)
  • Didn't have one. Totally too bummed about the dinner snafu to come up with a snack that fit in my allotted calories. :(
What I did:
  • Shoveled snow for 10 minutes (-90 kcal)
  • Carried the baby around the house for 30 min. in sling (-210 kcal)
  • Created 5 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)

1/28/11 (Net Calories: -470 kcal)

Breakfast (+290 kcal)
  • 1C. cooked oatmeal with Splenda- 150 calories
  • Coffee with FF creamer and Splenda- 50 calories
  • 1C. skim milk- 90 calories
Lunch (+445 kcal)
  • Red Beans and Rice- 330 calories
  • Baby Greens and dressing-65 calories
  • Broccoli and 2T FF dip- 50
Snack (+60 kcal)
  • Chocolate Rice Cake- 60 calories
Dinner (+600 kcal)
  • Steamed Cauliflower- 75 calories
  • Black Bean Soup with cheddar cheese- 385 calories  (Note: we didn't like this soup:( )
  • Corn Muffin- 140 calories
Late Night Snack (+235 kcal)
  • 1 glass (3.5 oz) blush wine- 75 calories
  • 1 Dove Bliss Dark Chocolate Bar- 160 calories
What I did:
  • Created 5 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)
  • Grocery Shopping (-100 kcal)
1/29/11 (-690 kcal)

Brunch (Note: I got to sleep in *and* didn't wake up starving!) (+270 kcal)
  • Oatmeal with Splenda- 150 calories
  • Coffee with FF creamer and skim milk- 30 calories
  • 1 C. skim milk- 90 calories
Late Lunch (+480 kcal)
  • Steamed Broccoli- 85 calories
  • 1 C. Brown Rice- 215 calories
  • 3 oz. Teriyaki Chicken- 180 calories
Dinner
  • Red Beans and Rice- 330 calories
  • Parmesan Green Beans- 120 calories
  • Cookies- 130 calories
Late Night Snack

  • Teriyaki Beef Jerky- 80 calories
  • Honey Wheat Pretzels- 110 calories

What I Did:
  • Created 5 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)
  • Carried the baby in the sling for 30 minutes (-210 kcal)

1/30/11 (-415 kcal)

Breakfast
  • Oatmeal- 150 calories
  • Coffee with FF 1/2&1/2 and Splenda- 20 calories
Lunch 
  • Applebee's Asiago Peppercorn Steak Meal- 390 calories
  • Applebee's French Onion Soup Bowl- 270 calories
Snack
  • Kettle Corn- 100 calories
  • Cookies- 130 calories
Dinner
  • Salad with 2T Honey Dijon Dressing- 80 calories
  • 2 hard boiled eggs-160 calories
  • Cucumber Slices- 10 calories
  • Pineapple- 75 calories
Late Night Snack
  • Skor Candy bar- 200 calories

What I Did
  • Created 5 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)
1/31/11 (-585 kcal)

Breakfast
  • Oatmeal with Splenda- 150 calories
  • Coffee with Splenda and cream- 120 calories
Lunch
  • Honey Lentils- 140 calories
  • Brown Rice- 210 calories
  • Broccoli- 55 calories
  • 1 C. skim milk- 90 calories
Snack
  • Missed- too busy
Dinner
Late Night Snack
  • Hershey's Special Dark Chocolate Bar- 180 calories
What I Did
  • Grocery Shopping (pushing a very full cart at Sam's!) (-100 kcal)
  • Created 5 balanced meals for my baby (-500 kcal)
  • Live a sedentary lifestyle with my size body (-1500 kcal)
Weekly Calorie Deficit: 3620 calories
Weekly Weigh-In: -2.8 lbs (5% of goal)
Net Weight Loss: 2.8 lbs

Weekly Insights: I need to work out. Regularly. Plus add more activity into my daily routine (such as carrying the baby in the sling while I do house work.) I joined the gym and I think I am going to do the Couch to 5K program to start with. I think I did fairly well in getting all the nutrition into my diet (big concerns being enough calories, enough calcium, and enough protein.) By day 7 I was not starving all the time, and I also figured out how to be better at filling up for less calories. I also think that working towards a "treat" at the end of the day (namely, dark chocolate. or wine. or both.) is a good motivator for me, and having something with a little higher fat content helps me sleep through the night without waking up from hunger pains.

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