Tag: Calories

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General Weight Loss Tips

Mental Notes

I woke up yesterday and enjoyed a small slice of leftover quiche with a glass of orange juice. A total of 395 calories. For a mid-morning snack I had an orange juice frozen pop (Josh wanted me to mention that he made these all by himself- a tricky method of pouring orange juice in a popsicle mold) at 55 calories For lunch I had a whole wheat flat bread panini with three slices of center cut bacon, 1/2 oz. cheddar cheese, tomato and mixed greens stuffed inside. This was incredible! So satisfying and only 395 calories. Snack: 1 serving nut and rice crackers with one wedge of laughing cow cheese: 165 calories 1/2 serving cashews- 80 calories Bowl of Indian lentils (and chickpeas) with onion and a cup of rice- about 550-600 calories Another orange pop: 55 calories Glucosamine chews: 70 calories

Total calories for the day: 1,765

I’ve been making some mental notes this week for myself, for future reference.

– I’m still eating what I enjoy and love to eat. I’m full and satisfied with my choices. I’m not stuffed, uncomfortable or bloated- I’m just full.

– Do it anyway. I feel my mental crazies picking up and I hear myself thinking “what if I continue to eat like this and stop losing weight?” Obviously I have no clue as to how the body loses weight.  I’m reminding myself of this: I’m eating significantly less food which will result in weight loss, trust in the process and do it anyway. I guess deep down I’m afraid I will get to a point where I weigh a lot less and in order to maintain that weight I have to eat much less than I am now. That is a very long bridge from now and I will deal with it when I get there. I’m finding that this fear of hunger, future hunger is sabotaging. As crazy as it seems (after typing it out) I’ve noticed a pattern of thoughts where I think “I can never eat this little, forget it” and before I even give myself a chance I give up. I give up out of fear of what doesn’t exist. I’m acknowledging this and continuing.

– Getting by on less. I think the biggest part of losing weight for those of us who have been overeating or binging for so long is letting it go. Letting go of too much, letting go of stuffing, letting go of mindless eating. I think that is why Atkins is so appealing, you can eat as much meat and vegetables as you want. There is a safety net. I’m finding slowly (very slowly) that the desire to overeat is less appealing than the desire to feel healthy and comfortable. One feels good for about 10 minutes, and leaves me feeling like crap. The other causes about 10 minutes of being uncomfortable (putting the fork down) and hours, if not a lifetime of feeling much better.

– The scale is moving. Even after four days, I’m seeing results that I wasn’t seeing with exercise alone. This is very encouraging. I keep telling myself: you’re doing what you need to do to reach your goals. And I am, and I’m allowing myself to trust in that.

************ We’re headed off to DC tomorrow morning for a weekend extravaganza with the blog girls. Lots of food, sight seeing and other nutty things. I will still take photos of my food while I’m gone, eat what I enjoy, yet remain mindful of not over-stuffing myself.

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Weight Loss Exercise

10 Portion Control Tips for Fast Weight Loss

Portions are some of the hardest things to control. It is fairly simple to think, no cookies but when it comes to 2 cookies, what is 1 more cookie? Looking to use leftovers but do not want to eat them all? Here are some tips to control your portions and help you lose weight.

Portion Control Tips

1. Break down all leftovers into single serving meals and store them that way. This way when you pick them out of the refrigerator you are not tempted to eat more than one serving.

2. Salad, just the lettuce and vegetables, are very low in calories and very high in proteins and fibers. This will fill you up and limit the amount of other food you eat. Feel free to eat as much as you want, but use as little topping as possible.

3. Break up the snacks into individual sized bags and keep them out of reach. You are less likely to get up and eat multiple bags of chips than you are to clean out a single large bag that is right next to you.

4. Eat small snacks and meals throughout the day. To do this, break the food up into portions while making it and then eat one portion every few hours, as opposed to eating one large meal and being hungry later.

5. Do not place the food in front of you while you are eating. Instead, serve the food in a different room than you are eating. Eat in the living room but dish out the food in the kitchen. Out of sight, out of mind.

6. Use a vegetable as a main course and meat as a side dish. This will limit how much meat you eat and increase your intake in healthy vegetables. This is good for decreasing fat and calorie intakes.

7. When eating out, designate half of the food as take home before you even start to eat. This way it is off your plate and away from your fork. This will also limit the size of dinner, making it a great way to limit calories.

8. If possible, order off the senior or the kids menu. These foods are smaller in size and they are often cheaper. If that is not possible, consider ordering a half or lunch sized meal.

9. Indulge in a small amount of forbidden foods every now and again. This does not mean eat a whole box of girl scout cookies (my diet un-doer) but rather have just the serving size and hide the box after that.

10. Drink plenty of water with your meal or snack. Often times the water is what your body is really craving, but since thirst is ignored and hunger is satisfied, the body says it is hungry instead of thirsty. In addition, the water will make you feel more full.

Enjoy these little hints to help you maintain a healthy portion controlled diet. Remember, even if you do not follow a diet, simply by eating less you can lose weight. These hints can help you do just that.

Categories
General Weight Loss Tips

Pepper Steak Over Rice

Last night’s dinner is one of my favorites! I use the sauce from PW’s recipe and marinate with (ribbye) steak. I cook the peppers and onions in 1T sesame oil until tender. Remove from pan. Add steak + sauce to skillet with 1 C. chicken broth (low sodium) and let cook until meat is done. Add vegetables back in. Cook for about 5 minutes. Serve over rice. (Oh! I also use white wine instead of sherry.)

It tastes just like it’s from a chinese restaurant, but a lot better. I calculated the pepper steak alone at about 350 calories per serving (makes 4 total) plus 160 for 3/4 C rice. Served with salad and viniagrette dressing a a little feta; Total calories: 580

For the day: 1,690

I did not earn my sticker yesterday because I didn’t exercise. After dinner, I worked on more projects and just passed out in the bed. I know. Today I am going to exercise before dinner. I notice that exercise really helps me with depression, I feel so much better and clear after a workout.

I’m feeling dehydrated so far today and am working on lowering my sodium intake for the day. So far I’ve only had 1/2 a banana and 1 C of orange juice, plus lots of water.

I’ll be back this evening with my food post and exercise report. Have a wonderful day!

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