Monday! So happy it is Monday, the holiday break is over and days that include work are here again. Uh Huh I am, probably not a notion shared by many, but I am at my best when it comes to ME when not in holiday mode.
This is day-three of the new year, not that I am really counting. But I'll use the neatness of the new calendar for a mini-reflection of my most recent healthy living performance...
Saturday Jan 1, Consuming 1,900+ calories is more than I should consume when leading my life in a healthy manner. Even on days where I bust out some meaningful exercise 1,900+ is not likely to result in a day of weight loss. I performed no exercise this day however. I'd like to keep it closer to a range between 1,500 & 1,800 daily. Looking at the nutrient breakdown my days intake was 50% carbs and 25% each fat & protein. Ideally I will cut the carbs in half and replace those calories primarily with lean proteins.
Sunday Jan 2, I did exercise today giving the elliptical a furious thrashing after finally fixing the thing. Ok, it thrashed me; I just didn't feel like walking out in the cold today. A better eating day than yesterday... At 1,800 calories and carbs closer to 40%, just a bit better not allot. We'll take it though and onward we go to the next day where the opportunity exists to be even better.
Monday Jan 3, TBD...
Yesterday I received many great comments on my weigh-in post; Thank You all who chimed in with encouraging words and thoughts. I would like to give a shout out to contributor who set my mind to thinking a bit deeper about all of this than I was.
Christine played this role of mentor for me this day and if you did not read her comments then today is your lucky day as I am copy/pasting them here for you to ponder too...
Okay Patrick. Remember the weight loss fundamentals that I think maybe you lost track of:
1.) Exercise does not equal weight loss. You can't exercise your way down the scale. Exercise is good and you should keep doing it, but it won't make you skinny.
2.) Watch your "empty carbs." If you are going to eat carbs, make sure they are from a real plant, such as a baked potato. Bread is not a plant.
3.) Watch your sugar intake.
4.) Eat lots of protein. If you get hungry, EAT! But eat protein.
5.) Don't shy away from "healthy fats" like nuts, avocado, fish, cheese. Just eat them in small portions (after all, they are high in calories). Just supplement these items with high-protein foods.
6.) EAT! Don't starve yourself because the scale is being mean to you. Eat regularly, just eat small meals.
I know that sounds like a lot, but it's all basic, fundamental stuff that you already know. Just re-evaluate what you're doing and get back on track! You can do this!!
All good stuff there, all I've heard before and agree with; Thanks Christine! I admit to not always keeping the basics in the forefront of my mind and adhering to them, obviously I have not over the holidays.
Hmm, what would happen if I did? I KNOW, I would get to create a post like THIS ONE and share it with all of you!
If you didn't 'watch' that post I linked in the last paragraph you are doing yourself an injustice; please watch it. And when you have and come back here and tell me...
Where are the basics at in your mind today?
Responsibility 199 - Gotta Do It!!