Weight Control- Part 2
Yesterday, we talked about how to maintain weight loss that you worked so hard to achieve. Read that blog and let’s talk about some more maintenance ideas:
3-Continue utilizing a workout and food diary. It helps monitor your progress, and if your patterns change, it will be easier to catch the change before it ruins your progress.
4-Keep clean eating and try new foods such as wheat berries on your salad, bison meat vs. sirloin steak, kiwi or kale (look up the proper way to cook it).
5-It is controversial, but I recommend weighing yourself once a week. Do it on the same day, in the same weight clothes (or none, if you’re at home). Ladies, take into account where you are in your cycle, or if you’ve entered any menopausal symptoms.
Keep a positive outlook about your new shape, but remember, you have to keep working at this. As years progress, your body evolves and what worked before may be changing as well.
Sunday 02/06/11- Workout Diary-
P90X DVD- Kenpo X ( kick boxing)- my 9 year old woke up at 5:30 because he wanted to come down and workout with me. It was fun. He lasted through stretch and 20 minutes of Kenpo ( I fully explained the safe way to kick without hyper extending ). I love that kid. This child doesnt eat fries or hot dogs, orders grilled chicken breast because he likes the taste better and wants to eat healthy. Dont get me wrong, yesterday we went to an old fashioned ice cream store for one-on-one time, and he devoured his root beer float!
Sunday 02/06/11- Food Diary:
Breakfast-
Organic steel cut oats (150 cal)
1 small banana (90 cal)
cup egg whites (120 cal)
A.M. Snack
1/2 cup non fat cottage cheese (80 cal)
1/2 cup non fat vanilla yogurt ( 55 cal)
3/4 cup mixed berries (40 cal)
Lunch-
5 oz organic chicken, baked with spices( 230 cal)
salad- 2 cups organic spinach, 1/4 cup garbanzo beans, 1/4 cup broccoli, 1/4 cup beets, 2 tbls edamame(thawed), 1 tbls sunflower seeds (110 cal)
P.M. Snack-
whole wheat tortilla, 1 tbls organic almond butter, 4 apple slices (200 cal)
Dinner-
5.5 oz Salmon (210 cal)
1 cup steamed broccoli, squirt of lemon (26 cal)
1/2 cup brown rice/peas/ onions (160 cal)
8pm food-
1 cup organic spinach, 1/2 cup zuchinni, shredded carotts (120 cal)
TOTAL CALORIES:1597
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