Grilled chicken and salad
Posts tagged ‘weight-loss’
I was thrilled to see the scale move down in the right direction Woohoo!!!
Starting Weight: April 12, 2016 179.0 —— Current Weight: May 3, 2016 176.0
Hello beautiful people,
I’ve been doing IIFYM for the past 3 weeks and I’m loving it.
What’s IIFYM??? (“If It Fits Your Macros”) which simply means eating in a way to fulfill your macronutrient requirements that are calculated just for you.
Macronutrients are protein, carbohydrates, and fats. Every type of food is made up of these three macronutrients. Below is a chart of how your body breaks down all food into these three macros.
To label food as “Clean” Or “Dirty” makes people fear food and as we all know a calorie is a calorie but what most people don’t know is that our body doesn’t distinguish whether the protein we just consumed came from a steak or from a cheeseburger. Food is fuel for our body, we all need a certain amount of protein, carbs and fat in our daily food consumption. Tracking your macronutrients (macros) for your own daily needs is IIFYM.
Now it may seem daunting at first but it does get easier, but put in the effort and you’ll be rewarded with results. Also you’re worth the time so put yourself first. I’m eating so much better and healthier. I can really see myself doing this as a lifestyle and not a fad diet. Once I get the hang of planning my meals ahead of time and meal prepping on the weekend then this will come so much easier.
Nothing in life comes easy so if you want it then it’s going to take some effort.
Keep your eyes on the prize.
Here’s just a few tips that can help you get started on IIFYM,
1. Plan your meals for the night before.
This might sounds obscured because you have much better things to do with your time than to think about what you’re having for lunch tomorrow. Ok well look at it this way, if you had a $100 gift certificate to spend at your favorite clothing store, do you just pick up a pair of pants, a skirt and a blouse , walk up to the register with fingers crossed, hoping you didn’t spend more than $100?
What, no! Does that seem logical? Of course not! You’re checking the price tag of each piece, and mentally adding everything up so that you can stay within your budget.
IIFYM is exactly the same scenario. Budgeting your macros so that at the end of the day, your check book balances. No only will you love to shop for new clothes but you’ll have better energy, better performance in the gym, and fat loss all over (abs, anyone?)
Meal planning the night before is easy to do. For instance when you’re relaxing watching tv or laying in bed, open up your food tracking app and add food for tomorrow. Enter in everything you need for breakfast, pre-workout snack, post-workout snack, lunch, dinner, etc., adjusting as necessary, to hit your goals.
Tomorrow, if you need to adjust a little bit here and there, that’s ok. What you have set up is a beautiful plan, and now all you have to do is follow it
2. Log it before you eat it.
If you can’t log your whole day in advance and follow your own journal, then at least follow one rule: log it before you eat it. I bet if you log it before you eat it, you will be very successful in hitting your macros!
Here’s just a few meals that I’ve been enjoying.
Breakfast is either protein oatmeal & raspberries
Snacks: Greek yogurt with vanilla protein powder & cinnamon.
Green apple and peanut butter
Or a banana with 10 raw almonds.
Dinner: Grilled chicken, broccoli and salad
At the end of the night when I have a few macros leftover, well that’s where the interesting combinations are created. There’s been times where I had a bunch of calories & carbs and zero protein. So that’s where the famous pop tarts come in handy.. LOL
Hope you’re all doing well. I went to work today and I thought I’d show you what I brought with me. Yesterday I bought some new thermos containers that are stack-able and I also bought collapsible cutlery…LOL They were too cute and I got them in my favorite color…purple.
I’m sick with a cold & dry cough, so for lunch I made lentil soup and I had some canned sliced peaches that are packed in water.
Dinner: Is grilled chicken, feta, cucumbers, olives, grape tomatoes, celery & for dressing I have just balsamic vinegar.
What do you take for lunch ? & dinner?
I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
Around the world
(keep your core tight)
Bridge Triceps Pullover
Double Rack Squat
Pass Through Lunge
Single Arm Swing
(side to side)
Single Leg Deadlift
Figure 8 + Squat
(Keep core tight, back straight)
Clean & Press
I’ve been a stay at home mom for the last 16 years and now that both my kids are going to be in high school this year I decided it was time for me to get back into the workforce. Well I got a part-time job working as a supervisor of a retail store, it’s been an adjustment at home since my kids are so use to having me around, also I’ve been trying to plan out my meals for when I go to work and to cook dinner for my family. Ideally I’d like to use the slow cooker daily but I just don’t have a lot of slow cooker recipes that are low carb friendly, but I’m working on it 🙂
Below are just some of my meals and snacks that I’ve made for myself to take to work.
P. S. I just love my “on the go” plastic container, it’s got everything I need all in one.
Please share in the comments below if you have any suggestions or advice. Thanks 🙂