05/05/15- Paula's Helathy Living Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 6. May 2015 18:08

 

There are proven steps that can be taken for long-term healthy weight loss:

1. Weight Training: People who keep weight off and maintain a healthy weight reduce their sedentary activities and stoke their metabolism with regular weight training.  It has been proven that your metabolism keeps burning calories long after you leave the gym.

2. Tracking Calories *: You can do this by using a food and exercise diary, a calorie tracking app or internet application for your phone or I-pad.

*Tracking calories is considered controversial, but I find that it helps me focus on getting the most ‘value’ nutritionally for every calorie I stick in my mouth,  and educates me about the weight of different types of food which effects it’s density/calories, portion-,food choice priorities.

3. Clean Eating: Plan your meals over the week and make as many as you can from your own kitchen to control the ingredients and calorie/nutrition totals.

4. Weigh and measure foods- This ties into number 2 in regard to food knowledge and accountability.  It doesn’t have to be done forever, but I use it when portioning out salads ( which I make 3 at a time so my daily salads are ready on the go) to keep the portions consistent and help me stay on track with my fitness goals.

5. Track your weight or body measurements to measure progress. You can check once a month or every 6 months with my trainer.  I do this partially to keep track of what works for the blog, but also I consider my workouts/choices for those workouts, like a game.  This ‘competition’ with myself, keeps my training ideas fresh and fun for me.  I measure with a pinch-fat test in 12 zones, and a tape measure test.  The point of the test is to measure fat vs. muscle.  Muscle weighs more so a scale test isn’t accurate for muscle growth monitoring.

Avoid excuses and hold strong to a positive attitude and belief about your fitness goals and long-term health. You’re doing this for you.

 

05/05/12- Saturday Workout Diary:

Pure Barre class- 55 minutes

walk the street with my kids

05/05/12 - Saturday Food Diary:

Breakfast-

1 Ezekail toast (80 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries (70 cal)

A.M. Snack-

whey protein shake (125 cal)

Lunch- restaurant

grilled veggie open face sandwich (420 cal.) * I love that they post calorie counts on menu's now

small bowl of mixed fruit (55 cal)

1 glass fresh squeezed lemonaid (150 cal)

Dinner- dinner at restaurant with friends

2 glasses wine (200 cal)

1 lobster ( no butter)(310 cal)

1 piece proscutio, 1 piece salami appetisers (100 cal)

wilted spinach (no butter) (40 cal) 

TOTAL CALORIES-1903

 

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