I just got back from a 5-day business trip to Atlanta, GA. As with most business trips, I had very little input into restaurant selections (I was there with a team, and working closely with the local team in Atlanta – hence, communal decisions in an area where I didn’t know the restaurant landscape), not much free time, and WAY early mornings.
I managed to lose a half a pound. In my book that’s a weight management WIN. Here’s what I did:
- Hit the gym every single day. After I finished my work in the office for the day, but before dinner with the team there was usually at least an hour where I could go get good and sweaty, so I did. Most business-level hotels have some sort of fitness center. I was staying at the InterContinental Buckhead in Atlanta and they have a GREAT gym. As an added incentive, their fitness center had a bowl of ripe, inviting apples on the table where the towels and water sat, and I grabbed one every day after my workout to have as a mid-morning snack the next day. Since I knew I’d need some kind of snack around 10am every day, and an apple was perfect, I made it a policy to work out every day to “earn” my apple.
- Ate breakfast every day, and stuck with my usual – oatmeal and coffee. I located a coffee shop down the road from my hotel where I could get both before the daily meetings started.
- Chose wisely off the restaurant menus. Soup and salad is a good standby- it’s hard to go wrong, and it’s always enough food. One day everybody wanted to hit a burger joint, but I found a shrimp burger on the menu, which was perfect! Avoiding side orders, appetizers, free bread, and desserts is another wise choice I made every chance I had.
- One splurge – at the Cupcake ATM. Well, life isn’t all discipline and rules! —->
- Even with that cupcake I chose a sugar-free version. Although, thinking about it, I honestly have no idea how they made that red velvet cupcake sugar free. Stevia? Splenda? Something else? WHAT DID I JUST EAT?? Ah well, no sense worrying about it now, and it was delicious!
- Recorded my every bite in my food journal. My numbers said I should have balanced out, and so did the scale. I love it when it works out like it’s supposed to!
Back to the grind today. I need to go for a run today in the great outdoors. Gyms are great in a pinch but I chafe at the monotony.
A friend asked me at a party last night if I liked exercising, presumably because I do it so often. I answered off the top of my head that I considered it to be something that I needed to do, akin to brushing my teeth or going to work every day. Something that I needed to get done every day so it didn’t really matter if I liked it or not, it needed to be done.
But, also, now that I think about it, it’s one of those things that I need to do because if I don’t I know I will feel worse. Physically, yes, because my body starts in with the aches and pains pretty quickly if I neglect regular exercise. But mentally as well, and that’s a big part of the conditioning that keeps me at it. I know that if I don’t exercise regularly I will be disappointed in myself, and I will probably have a soundtrack that will start to berate me for my neglect, and that’s no fun. I tend toward depression, so work pretty hard at keeping a positive mental space and so if one of the things I have to do to keep things positive in my head is exercise regularly, it’s worth it.
Three more of my little articles on maintaining a weight loss got posted this week over on GYFT. I hope you enjoy them:
Last three are coming up next week and then I’d better think of some new article ideas!
So, back to my original topic: if you’ve been maintaining a loss, do you like exercising? Is it something you’ve discovered a passion for, or something you do to get it done and get on with your day?
My second series of articles is starting to go up over on GYFT, 10 Things I Do To Maintain a Weight Loss. Check ‘em out:
I’ve got four more in the pipeline to come out over the next few days, and I’m going to write the last 3 real soon now. I’ll cross-post the next few as they come up. I hope you are enjoying them!
I wrote a series of 10 articles to kick off my tenure at GYFT, “10 Things I Did to Lose 200 Pounds,” a collection of ideas and skills I used to drop a whole lot of weight:
It’s not a comprehensive list, obviously, but a good start. I’m working on my next 10-article series now, 10 Things I Do to Keep It Off. I hope I don’t start sounding like a broken record! Let me know if you like them, and which ones you think resonate the most with you and your experiences!
I posted a couple weeks ago about how I’ve stepped back a bit on weighing myself. I decided to weigh myself once a week on Fridays. Except last week I just didn’t feel like it, so I didn’t. This week, when I got on the scale I was amazed. Yet again, without constant daily vigilance, nothing catastrophic happened! Amazing! I’m really liking this new freedom from scale tyranny! I was even down a pound and a half this morning, which may have been attributable to…
I signed up to try an online food tracking web site. I’ve decided that doing reviews of the various sites might be a fun few articles for GYFT, since my editor there has been hinting lately that he’d like some more product reviews. So this week I’m trying out MyFitnessPal. So far I have some thoughts, which I’ll expand upon later, but what it boils down to is, when you’re used to writing down with pencil and paper what you’ve eaten it’s a bit of a hassle to have to search for it in their database, try to figure out what the right one is among the result set, then try to figure out what the portion you ate was when all they have are options like “100 grams.” WTF is that in the real world, please?? I imagine that will probably be the case with any food tracking site though. Welcome to the 21st Century!
Also the interface has a relentless focus on weight loss, which is a little off-puting to me. Not everybody who is tracking needs to lose weight. I’m just trying to maintain here, so daily summaries that tell me how if I ate like this every day, in 4 weeks I’d weigh (X which represents a several pound loss) are kind of annoying.
On the plus side, seeing my running total through the day and how much I have left at any point is nice and triggers a bit of a game instinct in me, causing me to try to stay under my target for the day. Never really get that with pen and paper tracking.
Have a great weekend everyone!
The website I’ve been writing for is live today. Here’s the link if you want to check it out:
I’m really impressed with how great the site looks, and how interesting so many of the articles seem to be. I’ll definitely be binge-reading later today!
All of my articles can all be found here: http://www.getyourfittogether.org/author/laina-w/
My first set is “10 Things I Did to Lose 200 Pounds.” Plus a couple of product reviews of things I like to use.
I send them new articles regularly so there should be new stuff showing up all the time. I’m actually pretty impressed with how the site looks, and I want to read a lot of the articles the other writers have written. I’m definitely bookmarking it!
I’ll also link some of the good ones here so even if you don’t want to start following that site you can still see the stuff I’m proud of here.
I constantly struggle with getting enough protein in my diet. I know that I don’t really get enough and I should be including more, but it’s just not something that’s easy for me to add. In addition, meat just isn’t something I crave, so I have to find other ways to get it and I’m coming up short on ways to do that.
Most days I have oatmeal for breakfast, then a snack mid-morning, a big salad from the salad bar at work (and I’ve recently started adding some of the chicken breast and sliced hard boiled eggs to my salad) a mid-afternoon snack, dinner, and sometimes an after-dinner snack.
Usually, for the last 10 years, each of those non-meal snacks for me has been fruit. Fruit is easy, it’s readily available, it’s portable and packs into a lunch box with no fuss, and it doesn’t require any utensils. Downside: fruit doesn’t generally include any protein. So that’s three “meals” in my day with no protein. The more I read the more I have started thinking that as my body ages (I’m 40 now), the more it needs small amounts of protein with every meal, including snacks.
But figuring out how has been a real struggle. Yogurt or cottage cheese in my lunch box for two of those snacks is a possibility, but it requires little tupperware containers, so that’s a hassle. String cheese might be an option but it seems to defy my simple, non-processed foods guideline. Actually, I’m not sure on that one, as I don’t know much about the relative processing necessary to create it. Nuts are…problematic. I love nuts – almonds, peanuts, cashews, pecans, really, any kind of nuts are great – bring it on! But…nuts are very high in calories so I have to extremely careful about how many I eat. A very small handful is the limit for a snack, but you know my problem is and always has been portion size. I’m not good with foods that you have to portion out strictly (part of why I love fruits and veggies so much – it’s hard to go overboard with them, they’re mostly water!), because I always want to add just a little bit more to my portion. I can’t be trusted with that, and it’s not like you can buy them in single-serving portions. Same thing with regular cheese – it’s got a high caloric density so I would have to work really hard on making very small portions for me, and I think that I’d be left feeling deprived, because I love cheese so much and just eating a “serving” – a cube one inch on a side – seems so measly.
So this week it’s been little containers of yogurt or cottage cheese. Maybe I’ll look into a few strips of jerky. I’m open to other ideas on how to get more protein into my workday. New ways to look at these small portions of the protein forms I’ve mentioned would also be great. How do you get protein into your meals and snacks? Which forms am I overlooking?