Certain events pop up in our lives and may slightly derail our best intentions. Things like holidays, birthdays, or even breakups and worse deaths can and will cause us to forget why we chose to live healthier lifestyles. No one has ever become thin by accident. If they say they did, they are lying. Trust me. These events start with a treat and end in a binge. Don’t continue down this path. Pick your head up and get back on track. You’re ok, I promise. You’re normal.
I admit, from my trip to Australia to then my birthday week, I have taken a slight vacation from my normal eating behaviors.
It first started with a yoga experiment. I wanted to find out if doing yoga 3-5 times a week would be sufficient to maintain my weight.
My Theory: Less calories burned during exercise might drive down my appetite and yoga would allow me to better connect with my body and hunger levels – control portions and snacking.
I first noticed a little bit of a belly (something most of you know I normally do not have). Then the scale began to creep up. I love yoga and continue to do it but when it comes to weight maintenance and weight loss, cardio and weights are the most important. My yoga experiment would have worked better had I been more careful about my eating but blame it on my vacation attitude. So now, it’s time to get back on track. This happens to me at least 3x a year, and here is what I do to prevent a downward spiral.
Make a Plan. Specifically a diet plan. For example, write out all your meals ahead of time to avoid making poor decisions and getting crazy hungry. Here is my Monday meal plan:
- Breakfast: 3/4 cup of plain Nonfat Greek Yogurt w/ 1/4 cup of Ezekial Flax Cereal with 1/2 grapefruit (250 calories)
- Lunch: Grilled chicken on bed of spring mix with veggies, almonds, and champagne vinaigrette. (300 calories)
- Snack: Apple with Mini Babybel Light© and 15 almonds (250 calories)
- Dinner: Grilled chicken with roasted veggies (EVOO) and brussel sprouts (400 calories)
- Dessert: Peppermint Tea with stevia
I was sent a package of food from The Meal Movement, which I’ll post about this week so I have tons of frozen veggies and chicken. I choose to reduce carbs as it gets later in the day. I also am only opting to have one snack. I find that having 2 messes with my natural ability to tell when I’m hungry. My apple and Mini Babybel Light© are already portion controlled and together balance your blood sugar which helps you feel more full longer. I also try to drink at least 90 oz of water per day.
I also usually plan out my workouts for the week so here is my workout plan is as follows as well:
- Monday: Long run 5-7 miles
- Tuesday: Hip Hop Yoga – 1 hour
- Wednesday: 30 minute Strength Training Routine, 30 minute run
- Thursday: Rock Your Asana Yoga – 1 hour
- Friday: 5 mile run plus 30 minute Strength Training Routine
- Saturday: Hip Hop Yoga – 1 hour
- Sunday: Rest
I love yoga because it helps me get in tune with my body. It’s my therapy and helps increase my flexibility. I love Yoga but it does not keep my body from gaining weight alone. I like to eat food, and if you have an appetite like me, you need to move more.
How do you get back on track?
Discalimer: I’ve partnered with The Laughing Cow. Click here for more info and click here to see all my ideas using the Laughing Cow.