Saturday, December 21, 2013

Q & A: How I lost weight: How I gave up diets and started my journey to HEALTH!

Hope you are having a great weekend!
Thank you so much for your question and for stopping by and liking the blog.  I am so sorry it took this long for me to answer your question.  Firstly I would like to say that this answer is based on my personal journey and that we are all different, this is just what works for me.  I am not a nutritionist.

Please click HERE if would like to read my Eating Disorder Story.
Prior to embarking on this healthy journey like a lot of people, I went from diet to diet with the hope of making that diet the last one I would ever have to do, because this time I was dedicated and I was going to follow it to a T.   I went on this crazy diet that helped me loose weight because I was eating close to nothing. My mentality for a while was calories in - calories out while dieting, and then binge prior to starting the diet, "the last meal" and binge after I was done with the diet; "victory meal".  Like any other diet I have tried, the moment I stopped the diet, I gained all  the weight back with interest.
I was so sick of dieting, I felt I had dieted my entire life.  I was tired of it, and needed to make a change, ASAP!

 I said to my self; I am a smart girl, I can figure this out!!  So, the research began...  I read books, read blogs magazines, watched videos in order to educate myself on this subject.  At the end of my research, since I always give 110% to everything I do such as work, dieting and exercising I knew that if I followed what the experts in the subject matter say, I could be successful with weight loss too.

Change your attitude, be positive and confident that you could and will make a change.  It is never too late, you are never too old nor too young to start on your healthy path.

At first it was hard to accept that I needed to be comfortable with a 1-2 pound deficit a week in order to loose weight in a healthy way.  Honestly the toughest part was forgetting about all of those crazy diets that have screwed me up into thinking that eating less than 500 calories a day and loosing 5-8 pounds a week was a healthy and effective weight loss. Once I started giving my body enough calories and the right nutrients, I had weeks where I lost weight and other weeks where the number in the scale will go up.  Also, keep in mind that eating at a caloric deficit will help you loose weight, eating at a caloric surplus will make you gain weight and eating at balance will help you maintain weight.  With that said let's get started.

Find a support group, not a diet buddy.

Prior to starting this blog, I did tons of research with the help of a Facebook group I started over a 2 1/2 years ago.  I learned all about BMR calculators and how to speed up my metabolism.  Needless to say, at the time after years and years of yo-yo dieting my metabolism was a wreck.

Anyway, like many of you I had no idea where to start and sure I had heard about BMR, BMI and caloric deficit but I really did not understand it.  Upon my research I came across this YouTube video by Michael Kory.  I understood it, it made total sense to me.  Something clicked in me that day and I started the next day.  I highly encourage you to watch it!

I said to myself: Just do it, get started, you've tried everything else so why not give the healthy weigh-loss way a try!
  • As I mentioned above, I started with research, I bought books, a blender and a juicer.  I watched a bunch of videos, documentaries, read a ton of articles and joined a few blogs.  There is no secret to weigh-loss, everything you need is out there, you just need to look!   Find what works for you!
  • I went here to find out what my BMR was.  
  •  Find out what your activity level is and do the calculation to find out what YOUR caloric deficit is in order to loose weight.  For example: at the time my lifestyle was somewhat sedentary so I multiplied my BMR calories by 1.55 to find out what my caloric intake should be to maintain that weight.  Then I subtracted 500 calories from that, because my goal was obviously to loose weight.  I never ate less than my BMR calories.
  • Find a way to stay active, with activities you enjoy: I started working out 4 times a week.  I did spin class and walked for at least 60 minutes those 4 days.
  • At the time I did not know that MyFitmessPal existed however, I started keeping a journal of what I ate daily in an Excel spreadsheet (the accountant in me.)  I was only tracking calories at the time not macro-nutrients (not tracking carbs, protein, fats, sugars.)
  • Although I did not keep track of macros I did change my eating habits to healthier ones.  I started incorporating fruits, veggies and juicing.  I also was very sensitive to red meat at the time, so I ate pretty lean protein and more less a plant based diet.  I ate whole foods, whole grains, legumes and eliminated processed foods. 
  • Get creative in the kitchen: I still cook meals I enjoy but change ingredients to healthier ones (ex. from pasta to spiralized zucchini).
  •  I no longer do this but, at the time I would do weigh-ins once a week (Sundays) and entered my new weight into the BMR calculator to do the formula all over again and adjusted my calories for the week accordingly. In other words, as I kept loosing weight my caloric intake was reduced each the week.
  • Switch it up.  After I got to a comfortable weight, I started going to the gym, playing volleyball and running.  Again activities that were enjoyable to me. Shortly after that I discovered Insanity, which if you have been a reader for a while you know I have done 3 rounds of it.  So I went from 1 hour workouts 4 days a week to insane 1 hour workouts 6 days a week.  Again, as I kept loosing I kept adjusting calories. 
I have to say that Insanity kinda messed up my scale routine as I was gaining muscle and loosing inches but these were not reflecting on the scale.  That's when I decided to stop depending on the scale and just keep on trucking with the visible results and inches lost.  In the process I fell in-love with fitness again and did 2 more rounds of it. I have also experimented with other workout such as: The Asylum, P90X, ToneItUp routines, TapoutXT, Zuzkalight.  
As I have said many times, weight loss and fitness are such a personal thing.  You need to find what works for you.  Some people do great with Weight Watchers or just simply tracking their food on MyFitnessPal.  I was becoming sensitive to foods and was getting sick from eating crap. I had to change my eating habits to be healthier, not learn how to eat less processed foods.  I needed to change and make this healthy eating a lifestyle.

Well, this is how I did it!  Things have changed a bit now, I am more self aware of what works for me and my workouts have changed.  However, I would still recommend the tips above if you want to make a permanent change.

I hope this answers your question Alley and anyone who had the same concern.

Should you have any additional questions feel free to email me at: ahealthierfitterme@gmail.com.

Here's today's vlog:
It is not a diet, it is a lifestyle

Yesterday's vlog: Finding Motivation to workout

 Hope you have a wonderful day!

22 comments:

  1. Good advice. I need to try to figure out which exercise works best for me. I need to add some to my life.

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    1. Yes trial and error in finding what works for you.. ;o)

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  2. This is great advice. I've never heard of BMR calories so I learned something new, thank you!

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  3. Some really sound advice! Thanks for sharing!

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  4. What wonderful advice! i'm going to have to check out BMR, i've never heard of it!

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  5. Great advice!! I just bought a Groupon for a few Zumba/Barre classes in hopes I can get my fitness back after this overly indulgent holiday season!

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    1. I have found some great deals on Groupon for fitness classes.. hope you find something you love Kayli ;o)

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  6. I love Bethenny Frankels advice on a healthy lifestyle. And The Body Book. Thinking of your body like a machine is key. If you give it what it needs, it can run at capacity. Otherwise theres issues.

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    1. Agreed! Very true, no need for deprivation, just more nutritious foods to fuel the body.. Thanks Candace!

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  7. Very inspiring! I am trying to figure out my fitness plan and loved some of the tips and tools you recommended!

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    1. Thank you Andi! I am so glad you found this helpful! Keep me posted on your journey..;o)

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  8. This is so inspiring and informative. Thanks for sharing, I'll be poking around your blog for a bit now :)

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  9. Very inspiring for sure. I have never had an issue with my weight, but so many of my friends struggle with this issue and I always feel helpless. I will definitely be checking out this blog. Thank you for sharing.

    Thrifting Diva
    www.thriftingdiva.com

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  10. Thanks for sharing specifics!! It's so easy to fall off the wagon, and consistency really is key!

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  11. Your story will encourage many others

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  12. Beautiful blog. By the way, whatsapp tracking app is becoming more and more widespread. Try it out!

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  14. and incorporate as lots of different types of fruit, vegetables, meat, fish and the grains so that you can enjoy it, and not get bored by eating the same things week after week. Lots of dieters fail, because they get worn out of what they are eating, so they fall back in to the bad habits. ComoPerderPeso.pt

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Thanks for stopping by!