Glory glory! Visited @glory_doughnuts this morning and I ordered 3 but they gave me the wrong one by accident so I got 4. Donuts are definitely a weakness of mine so of course I ended up eating them all 😅
This ended up being around 1220 calories, out of the 1300 I have for the day. ..
Enjoying yourself is important 😊 And this is all about calorie control. I will be sticking to raw veggies and low cal choices for the rest of the day 💪🏻🥕🥒
WHY IT’S HARDER FOR PETITE FEMALES TO LOSE WEIGHT - PART 1
I’ve been threatening to do a series of posts specific to female weight loss for some time now.
Here, I’m basically pointing out the simple fact that on average women are smaller than men, and in particular, it’s very challenging for petite females to lose weight. This is
partly due to physiology and in part due to social norms. .
Take McD’s for instance, a Big Mac Value meal is the same 1100 calories for a tall, strapping guy as it is for a wee lady.
The portion sizes of restaurants when dining out usually come in 2 sizes only, either one size fits all or kiddy meal size. .
As you can see, this means that the 1100 Kcal in a Big Mac Value meal is going to have a far greater negative impact on the petite female's weight loss efforts than it would on a man.
It’s just a simple fact that the smaller you are the less energy you use. .
Now imagine the difference between someone who’s 6’/182cm, weighing 185lbs/84kg vs. someone who’s 5’2”/157.5cm, weighing 125lbs/56.8kg
Thankfully you don’t have to since I’ve already illustrated it for you.
Simply put, you have much less of a margin of error.
You won’t get away with having that cheat meal like a guy does and unfortunately you have to be extra diligent and controlled with your portion sizes overall.
It’s not all doom and gloom. At least now you have this awareness and distinction. Here’s a few quick tips (or reminders) that may help you.
- Don’t go too strict to the point that you crave cheat meals
- As you may know now that especially when dining out, portion sizes are not designed for you, so either only eat 2/3’s or even little less
- Wherever possible, try and prepare your own meals to your calorie and portion size requirements
- Eat lots of quality protein
- And lots of non-starchy veggies.
Look out for part 2 and if you’re interested let me know by commenting: "I’m reet petite!"
So today's workout was principally focused on cardio, calves, abs, pectoralis, biceps and triceps.
Remember that it's a clean diet and a clean and structured workout.
Did I add that I am actually feeling very clean in both body and mind?
So Calories In Vs Calories Out.
Go hard! Or go home!
Now, to find a running partner.
ADVICE WELCOME! Getting back on track after the holidays for me isn’t just about the calorie intake, it is certainly the quality of my food as well. I didn’t lose any weight this past month, but I didn’t gain either, and I continued to track all my food. I’m pretty proud of myself for both of these points with the amount of stress i had this holiday season.
I usually have a daily goal of eating 500-800 grams of fruits/veggies a day. That went out the window. Also, tracking macros hasn’t been happening either. No more! I am getting back on track.
I only have 3 pounds until I hit my first goal weight (127lbs) which will put me at the high end of the healthy range for my height (5’0”). Only another 7 more after that to be at my second goal weight which is really just an arbitrary number that I picked a long time ago thinking it was an impossible goal and now it’s so close. It doesn’t seem like much, but my god, these last 10 pounds are the hardest.
Now that I’ve been nearing the end of my weight loss it has been so much harder to stay on track. For one thing, eating in a deficit for my frame is really hard. Only time in my entire life where I wish I was a little or a lot taller. I have to be very active to get myself more calories and it’s so hard to do in the middle of winter.
Something else that makes it a lot harder to eat at a deficit...I really love the way I look now, I love the way my clothing fits, I like what I see in the mirror.
But from the beginning I had decided that my goal was to be a healthy weight for my height. This isn’t about looks, this is about my health and my future for me and my family. I have to keep remembering that.
Making these before and after a helps quite a bit too. Nothing like actually seeing your progress to push you in the right direction.
We’re talking about the C word this week and breaking apart some of these misunderstood concepts. If you feel like you do “everything right” and still can’t lose weight...this show is for you!!
Search for Funk’tional Nutrition Podcast on iTunes or Stitcher. Or grab the link in @erinholthealth linktree!
Trying the Keto way of life!
I started monday and did 2 days Egg Fast to kick start me into ketosis and today is my first day on a Normal Keto Diet.
I have lost 1.4kg already.
Yesturday was an off day feeling quite sickish. But today im feeling quite good and with alot of energy 🤗 And not craving or feeling very hungry at all. 😁
Breakfast - 2 eggs fried in butter🍳 2 strips bacon🥓
Lunch - 1/2 chicken breast pan seared🍗 1 handful of mixed lettuce 🥗 Evoo mayo with garlic
Dinner - Grillmates Bbq beef with cheese Oven roasted broccoli🍜
This is the amount of water I consumed in 1 evening at my 2nd job. I host trivia events 3 nights a week so I'm not able to fit in exercise and home cooking as much as I'd like. But, I always order the healthiest thing on the menu, and you can sure bet i get my water in! #reallifebalance
“Yes, I’d like a salad but please hold the croutons, the dressing, and the cheese. Oh yeah and no sour cream on my potato and you might as well take these rolls back as I will be avoiding them at all costs...” Sound familiar? This was my lifffeeee 🤦🏼♀️ I’d avoid the foods on this list like the plague, thinking that surely they were the cause of any unwanted weight gain.
However, as I continued to binge (only on ‘healthy’ food this time) I noticed I was STILL gaining weight!
I thought what I perceived as healthy food, was also ‘free food’ meaning I could eat as much of it as I wanted without gaining weight...I was wrong. And also very frustrated and totally neurotic when it came to food.
When I was introduced to some very basic nutritional science, I understood that what was really making me gain weight was *NOT* the type of food I was eating but rather the *quantity*
This relieved so much anxiety I had developed with food & helped me transition my mindset from, ‘I have to eat healthy or ill gain weight’ to ‘I want to eat healthy but still occasionally enjoy some chocolate, full fat salad dressing and a fully loaded potato.”
My friends, I’m *not* trying to make a case as to why you should eat fast food (although someone will likely say it in the comments 😅), but rather trying I’m to illustrate the FREEDOM you can experience when you release yourself from labeling certain foods as ‘bad’ or off limits.
My hope is that every woman (and man) out there can obtain the same freedom and peace with food that I, for so long thought, was totally impossible. #itsnot#ificandoityoucandoit