Sweet Disposition

How did I achieve my weight loss?

EXERCISE:

I started by going to the gym at least 3 days a week, then gradually worked up to 4-5 days. I started out with at least 30 minutes of cardio and then worked up to 45-60 min. I made sure to vary my workouts between the treadmill, elliptical and bicycle.

When I used the treadmill I did HIIT (High Intensity Interval Training) where I would do a sprint for 1 minute followed by 2 minutes of jogging. This is a REALLY great workout and burns fat like no other! 

I also did weight lifting after my cardio.

For my weight lifting I used machines but also free weights. Free weights are really great because they activate smaller stabilizing muscle groups to control the exercise. I used free weights with squats, lunges, sit ups, Russian twists, lateral raises, front raises, bent over rows, etc. The key is LESS weight but MORE reps. 

I also started attending a Total Body Conditioning class at least once a week that combined cardio and weight lifting. It was really tough - lots of circuit training and SO MANY burpees, but it really worked my body. 

Make sure to vary your workouts so you don’t hit a plateau - the type of workout, the length and even the time of day that you go. I would go at night a lot but then shifted to mornings and noticed that it made a big difference! 

I am a fan of POP pilates on youtube - great workouts that don’t require a lot of equipment and work lots of muscle groups. Check them out! 

Always remember - The most important thing is CARDIO. CARDIO. CARDIO.You can work your muscles but you’ll never see them unless you burn off that layer of fat first!

Now onto DIET…the most important part! 

You can work out all you want but it’s never going to do anything for you unless you maintain a good diet. 

I had a lot to change in this department. I started logging my calories which is actually a really great way to keep track of what you eat, but it doesn’t work for everyone. I used myfitnesspal.com, but there are lots of others. 

I cut down my calories to somewhere between 1200-1400 cals a day. I made sure to vary the amount of calories I consumed every once in a while so that I wouldn’t hit a plateau.

Making substitutions here and there really makes a big difference overall:

I cut out any liquids other than water or green tea. I made sure to drink LOTS of water every day - putting a lemon or a lime in it really helped to make it more interesting (it’s also great for you!) Water helps in weight loss because it helps flush out the by-products of fat breakdown. 

Green Tea helps to burn fat, so that’s also a great alternative…I drank lots of green tea. Not drinking alcohol for a while also helps (every once in a while is okay, but mixed drinks are filled with an unbelievable amount of sugar).

I cut out white flour completely - I no longer eat it unless I absolutely have to. I make sure to get whole grain bread, brown rice, whole grain tortillas, etc. 

I majorly cut down on sugar and when I had to use sugar I used Truvia, a NATURAL non calorie sweetener. That means no more sugary drinks, coffee or other sweets. 

I cut out normal lunch meats, these have way too much sodium. I used reduced sodium lunch meat when I made sandwiches and low fat cheeses. 

I cut out 1 or 2% milk (I didn’t really use this that much anyway) and only used Skim or Unsweetened Vanilla Almond milk. 

I cut out normal yogurts that don’t really have a lot of nutritional value and too much sugar and replaced them with non fat Greek yogurt - I LOVE CHOBANI. These are a great source of protein!

What did I eat more of?

Fruit (all of it is great! oranges, bananas, berries, grapes, watermelon, etc)

Vegetables (spinach, tomatoes, cucumbers and red peppers are all particularly metabolism boosting)

Nuts (almonds, walnuts), Peanut Butter, Avocados - contain unsaturated fats, the good kind. It also keeps you full longer. 

Oatmeal (PLAIN) - really good for burning fat! I ate this a lot in the morning before working out with fresh berries and cinnamon. 

Egg whites 

Hummus

Lightly Salted Rice cakes- I just love these.. really great for a quick snack with Peanut Butter or reduced sugar jam

Light Laughing Cow Cheese wedges - only 35 cals a wedge and great for a snack with veggies

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Another important thing to remember when trying to eat healthy is that it’s about MODERATION. It’s not about restricting, just eating healthy…so you have to allow yourself a treat every once in a while. I would usually allow myself something I really really wanted a couple times a week so that I wouldn’t crave it and be eating more of it in the end. 

I used different techniques to satisfy a sweet craving through sugar free chocolate pudding, small amounts of dark chocolate, reduced sugar jam, frozen fruit pops or smoothies I made myself with some unsweetened cocoa powder and honey, etc. 

I hope I have provided you with a lot of information that will be helpful during your weight loss. Best of luck! :)