I blew it! Have you?

 Yup, I did!

It started out with breakfast.

  • two ham and cheese croissants
  • one scone
  • one egg

Which lead to lunch.

  • Indian Buffet (multiple trips)

Then came dinner.

  • Stuffed Shells

Then came the snacking.

  • Entire LARGE bag of Maltesers!

I was over calories by 1,390. Which means I basically ate double the amount of food I should eat in order to lose the 15 lbs I wanted to lose. I gained the weight I lost and then some back. I was starting from below zero.

I was mad at myself. I was frustrated. I was starting to talk myself into giving up.

Sound familiar?

What I forgot to do

To be honest, I did leave 5 malteser balls behind. Many dieters would throw them out. I couldn’t since it’s my favorite candy (the british version).

That’s my recommendation … Do NOT throw out food you REALLY enjoy. You will regret it. You will eventually go out and buy another and eat the entire treat when you could have just had a small piece to end the craving.

We are not on a starvation diet. We are on a new way of eating and living. And … eating a treat is part of living.

My problem this time was that I didn’t allow any cheats for a long time. I then went NUTS when I “cheated”. This is the problem with many diets. No cheating leads to gorging.

Earn that treat

I remember meeting this lovely woman who was much older than I at the time. Clare was in excellent shape. She would go to the gym 5 times a week. One of the days was on the weekend. That’s when I would see her.

At this particular gym, they had snack bar. Ironically, not all items were “healthy.” As I sat with her over a lemon water, she looked at the cakes. She selected a deep chocolate cake with cream cheese icing about 1/2″ thick. As I looked in envy and shock, she told me “I’ve been planning for this all week.”

That’s it!

To avoid craving and gorging, plan for a “treat” once a week. Or, plan on a treat after you lose 3 pounds. Either way, you should be able to treat yourself at least once a month. It’s not a cheat if you plan for it.

Clare said she would pick her “treat” at the beginning of the week. With every step, every meal, every day at the gym, Clare would tell herself she was working to earn that treat. This prevented cravings because she knew she would have it. She didn’t gorge because she knew she would have another treat next week. It wasn’t a “cheat” because she was disciplined through the week.

What to do next

I forgot Clare’s story on the day I blew it. If I had remembered, I wouldn’t have beaten myself up about it. I wouldn’t have almost given up. I probably would have stopped “cheating” after breakfast.

When I remembered Clare’s story the next day, I put the 5 malteser balls in a bag and put it away. I told myself, next Sunday! I then made sure I walked my 6 miles (about 13,000 steps). I went to the gym and did my:

  • 20 minutes of light calisthenics,
  • 20 minutes of elliptical, and
  • 20 minutes of weightlifting.

I planned my exercise routine for the week. I planned my diet to be within budget each day.

What I did was to get back on track; telling myself I’m not on a diet. I’m on a new life path to get in shape.

Plan your treat

Planning your treat is not only selecting the treat but the conditions for earning them. Even if you went off the rails before, now start planning for it. You will be able to limit the damage and control your cravings.

  1. What will be your treat?
  2. What foods will you eat this week to earn that treat?
  3. What exercises must you do to earn that treat?
  4. How many miles will you have walked to earn that treat?
  5. How much weight must you lose to earn that treat?

If you meet all the REASONABLE goals, you earned your treat. If you didn’t, then leave the treat for next week. For if you have it without meeting your goals, it is a cheat. Enough cheats will prevent you from getting back in shape.

Earn your treat!

Get Back In Shape To Do List

  1. Weigh In DAILY (recording the date/weight)
  2. Increase your steps every day by 250.
  3. Eat your meals within 12 hours.
  4. Drink 64 oz of water a day.
  5. Record what you eat.
  6. Know your meal-calorie guidelines
  7. Know what foods will heal health issues
  8. Snack on purpose
  9. Add aerobic exercise to your schedule
  10. Burn daily to earn daily
  11. Don’t cheat, earn your treat

Motivational Reminders:

  • Healthy habits help you lose and maintain a good weight and health.
  • A scale is just the provider of information to help you make healthier choices.
  • Don’t just eat more calories; earn them!
  • Flush out the bloat.
  • Know your calorie boundaries.
  • Consistency matters.
  • Eat your way to better health
  • Exercise your heart
  • Over estimate what you eat; underestimate what you burned
  • Underestimate what you burned to record what you’ve earned.
  • Carrying over excess calories leads to weight gain.
  • Earn your treats.

Welcome to the journey to better health! You can do it!

Earning calories

How is your walking going?

We’ve been working on developing a “go to” cheap calorie day. We talked about breakfast, lunch, and snacks. Before determining your best dinner option, let’s see if you have earned yourself more daily calories.

If you are walking AT LEAST 5,000 steps a day, you can begin recording your walks in your diet app. If you are not up to 5,000 steps a day, you will be soon. Now you have something to encourage you to reach that 5,000 (and soon 10,000) step guideline.

Walking 5,000 is about 2.5 miles and about 185 calories burned. Once you reach the 10,000 steps, you will have burned about 370 calories. Hopefully that encourages you to want to walk more. More, the better!

STOP! Before you add those calories into your daily calorie allowance … you need to adopt another rule towards better health.

Over/under rule

This new rule will help you actually lose the weight and keep it off. The rule is called: the over/under rule. This will balance out your eyes versus your heart.

Overestimate what you eat / underestimate what you do

Our eyes tend to believe our servings are smaller than they actually are. For example, you think you have a 4 ounce piece of chicken when it is probably more like 5.5 ounces. Do that with every item for every meal and the scale goes in the wrong direction. Especially dangerous is the number of calories in dessert.

The same is true for exercise. We tend to think we worked out harder, walked longer, or did more than reality.

This is why you’ll need to adopt and adhere to the over/under rule.

Your deceiving eyes and heart

To compensate for the “over” part of the rule, “overestimate” to what you eat.

  • If you ate 4.3 ounces … record 4.5 ounces.
  • If you ate 4.1 ounces … record 4.5 ounces.
  • If you ate 4.6 ounces … record 5 ounces.

This does dwindle the amount of calories you eat but that isn’t a bad thing. Especially since you are now going to start recording calories you EARN.

This brings us to the other side of the scale: recording  exercise.

We are sure we walked more than what is registering. We are sure we should be burning more calories than what your fitbit says (more on this device in a future post). Our heart says so … so it must be true.

Recording calories burned and earned

Your fitness app will help you calculate the actual calories burned/earned. You will notice that what you burn will always be higher than the calories the app will allow you to earn. That’s okay. Your goal is to lose the weight and get back in shape (#getbackinshape).

Sorry, just as our eyes think we are eating less than we actually are; our hearts say we are burning more calories than we actually do.

  • If you walked 3.4 miles … record 3 miles.
  • If you walked 3.95 miles … record 3.5 miles.
  • If you walked 2.3 miles … record 0 miles.

To record your daily walks (we will discuss apps like fitbit in a future post):

  1. You must walk at least 2.5 miles to record anything.
  2. You adjust downward to the nearest .5 miles (even if you are very close to the next level).

For all other type of exercises (hopefully you are up to 3x per week), time is the measurement. For me, when I lift weights or row, I adjust the time downwards.

  • 23 minutes … record 20 minutes.
  • 39 minutes … record 35 minutes.
  • 19 minutes … record 0.

To record timed exercises:

  1. You must work out for at least 20 minutes to record anything.
  2. You adjust downward to the nearest 5 minutes (even if you are very close to the next level).

If you are using the noom app, the exercise section asks for strength. Be honest with yourself, you are only starting out. You are not exercising at the maximum … yet. That means when you record timed exercise, you did it at low or medium strength.

If you haven’t downloaded an app for your phone or computer, you will have a difficult time recording calories earned. I did find this website to help you estimate how many calories you burned. BUT, always downsize the number they provide. Remember:

You need to underestimate what you burned to record what you’ve earned.

One day to the next

Some days you may not be up to all the exercise you planned. That’s okay. That day you didn’t earn extra calories. However, the next day you can earn them through exercise. Because calories earned are on a day-by-day basis.

That also means if you did lot’s of exercise on Monday and didn’t eat all the allotted calories, they are lost. You can not carry over to the next day (or a future day) any uneaten calories! That’s a slippery slope you do not want to start.

Carrying over excess calories leads to weight gain.

Have a great week! Enjoy the earned calories!

Get Back In Shape To Do List

  1. Weigh In DAILY (recording the date/weight)
  2. Increase your steps every day by 250.
  3. Eat your meals within 12 hours.
  4. Drink 64 oz of water a day.
  5. Record what you eat.
  6. Know your meal-calorie guidelines
  7. Know what foods will heal health issues
  8. Snack on purpose
  9. Add aerobic exercise to your schedule
  10. Burn daily to earn daily.

Motivational Reminders:

  • Healthy habits help you lose and maintain a good weight and health.
  • A scale is just the provider of information to help you make healthier choices.
  • Don’t just eat more calories; earn them!
  • Flush out the bloat.
  • Know your calorie boundaries.
  • Consistency matters.
  • Eat your way to better health
  • Exercise your heart
  • Over estimate what you eat; underestimate what you burned
  • Underestimate what you burned to record what you’ve earned.
  • Carrying over excess calories leads to weight gain.

Welcome to the journey to better health! You can do it!

Viditude! Montclair NJ 973.619.9353 Talk2Me@PatFerdinandi.com