Category Archives: Weight Maintenance

Getting Back on the Healthy Track

When holiday weekends or vacations arrive sometimes my healthy habits can go out the window. For instance, when my girlfriends came over for a visit on Friday night I felt myself reverting back to the 21-year old me and stayed up late partying, bar hopping, and drinking way too much.  And when attending the 4th of July picnic at Andy’s parent’s house, I just about ate my weight in chips and salsa amongst other things.

And while I think this is completely healthy and fine for me to indulge often and let go of the reigns so to speak, I also feel it’s equally important to know when to get back on track and make healthier decisions.  What helps me from not totally giving up on my healthy lifestyle is getting right back on the healthy track after my vacation or holiday weekend.

Planning

For me, it all starts with planning.  For instance, on Monday night after the 4th of July picnic I made sure to pack my workout clothes to take to work the following day to get an exercise session in on my lunch break.


While at work, I completed this 30-minute interval treadmill run:

This workout was just what I needed to feel back on track with exercise.  Plus, with taking a couple of days off from working out on the weekend I felt that I had tons of energy.  The extra rest can certainly make a difference!

Along with packing my workout attire and getting right back on track with workouts, I also packed my lunch and snacks for the day and made sure to have a wholesome breakfast to start my day off on the right foot.

By taking these steps I seem to fall right back on track with my healthy lifestyle. Plus, I just feel so much better when I am exercising regularly and eating wholesome foods that it makes it easy to keep up with.

My Healthy Lifestyle

Everyone’s definition of a healthy lifestyle is different, but what I’ve come to learn is that for me I need to not feel like I have two different lives: A healthy one and a non-healthy one.   I have just one lifestyle and I consider it a healthy one.

For example, I don’t swear of ice cream or sweets during the week and eat myself into a coma come Saturday.   I’ve done this before (with the so-called cheat day) and it doesn’t work for me.  I still incorporate treats into my week no matter what day it is.  In fact, Andy and I enjoyed our beloved Dairy Queen hot fudge sundaes last night after dinner:

By “getting back on track” I mean that sometimes during a holiday or vacation I indulge a lot more than I typically do (like eating Taco Bell at midnight), but it’s OK! I find it all balances out if you have an easy going approach to food and exercise and you don’t totally abandon your exercise and nutrition habits after vacation. Trust in your self!

Question:

How do you get back on track after a vacation or holiday? Or do you stick to the same type of eating and exercise schedule?

What's in a Number?

Good Morning!

There is a new addition to Andy’s family: His sister-in-law (also named Lindsay) had a baby last night! She had a little girl! I am going to see her today after work! Can’t wait!

She thought for sure she was having a boy (they didn’t want to know the sex before hand) and so I figured her intuition would be right so I was really surprised to find out it was a girl (I was secretly hoping for a girl though! I can’t wait to spoil her!)  They named her Clair.  I think that name is so cute! I’ll be sure to take some pictures of the new bundle of joy 🙂

Simple Recipes

I have two simple, simple recipes to share with you all.  First, Tuna Salad, which is one of my favorites.

This made approximately 3 servings for me:

  • 2 5oz cans of chunk light tuna in water, drained
  • 3 tablespoons light mayo (roughly measured)
  • 2-3 stalks of celery, chopped
  • 1/4 onion, chopped
  • 1 tbsp (roughly measured) dijon mustard
  • Salt
  • Pepper

Mix all together until blended.  I had this tuna salad on a wrap and today I have it with 1/2 of a chopped yellow pepper and one chopped tomato for lunch.

Tuna Salad

On the side I have some Greek Yogurt and an orange.

The next simple recipe to share is a chicken dish made in the crock pot.

I call it Tomato and Corn Chicken:

  • Raw Chicken Breasts
  • 1/2 bag frozen corn
  • 1 can no salt added diced tomatoes
  • splash of chicken stock, about 1/4 cup to cover the chicken
  • Salt
  • Pepper
  • Garlic Powder

Place everything in a crock pot and cook on low for 7-8 hours.  I’m using this tonight for chicken tacos! Yum!

Tomato and Corn Chicken

Super simple, right? That’s what I am all about!

What’s in a Number?

I know I’ve shared my weight on my blog because I don’t particularly care if people know.  It doesn’t define me.  It’s a number. I have also seen plenty of bloggers share their weight, which I don’t mind reading.  I’m just as curious as the next person!

However, I find it a problem when others begin to compare their own bodies to someone else.

The Comparison Game

We have NO idea what exactly someone’s particular body is made up of.  And what I mean by that is the percentage of body fat to lean mass.  This is more important than the actual number that the scale spits back at you.

The Scale...

Note: this is not my scale or weight

Take someone who has a lot of muscle mass (lean mass) and little body fat.  They may step on the scale and the number may appear higher then you would think. But it’s because they are made up of more lean mass than fat mass.  Lean mass is more dense and takes up less room.  So if someone has more lean mass than fat mass, they will weigh more on the scale.

A woman weighing 145 pounds with 18% fat will look much smaller than a woman at 145 pounds with 30% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat the person with less fat and more muscle will look smaller.

A BMI scale might actually place them in the “over weight” or “obese” category because it’s simply just comparing weight and height.  This is not an accurate picture of how healthy they are.  It’s important to know what exactly your body is made up of by getting your body fat tested

*Side note on BF% Tests: I recommend getting tested with skin calipers if you want something affordable and quick.  I wouldn’t trust the scales that tell you your BF%, many things can throw that off.  If you have access to other tests through your University, such as a DEXA scan or the Bod Pod, that’s even better and more accurate than skin calipers.

So when you see a blogger post their weight or read about a celebrity’s weight, stop playing the comparison game. We are all different and our bodies are all unique.  Our body composition is different.  Even if you see a blogger, celebrity, or have a friend who is your same height and your weight is different don’t worry about it!  One weight may be fine for someone’s body but be completely unattainable for someone else.

Question:

Have you had your body fat tested?

What’s in a Number?

Good Morning!

There is a new addition to Andy’s family: His sister-in-law (also named Lindsay) had a baby last night! She had a little girl! I am going to see her today after work! Can’t wait!

She thought for sure she was having a boy (they didn’t want to know the sex before hand) and so I figured her intuition would be right so I was really surprised to find out it was a girl (I was secretly hoping for a girl though! I can’t wait to spoil her!)  They named her Clair.  I think that name is so cute! I’ll be sure to take some pictures of the new bundle of joy 🙂

Simple Recipes

I have two simple, simple recipes to share with you all.  First, Tuna Salad, which is one of my favorites.

This made approximately 3 servings for me:

  • 2 5oz cans of chunk light tuna in water, drained
  • 3 tablespoons light mayo (roughly measured)
  • 2-3 stalks of celery, chopped
  • 1/4 onion, chopped
  • 1 tbsp (roughly measured) dijon mustard
  • Salt
  • Pepper

Mix all together until blended.  I had this tuna salad on a wrap and today I have it with 1/2 of a chopped yellow pepper and one chopped tomato for lunch.

Tuna Salad

On the side I have some Greek Yogurt and an orange.

The next simple recipe to share is a chicken dish made in the crock pot.

I call it Tomato and Corn Chicken:

  • Raw Chicken Breasts
  • 1/2 bag frozen corn
  • 1 can no salt added diced tomatoes
  • splash of chicken stock, about 1/4 cup to cover the chicken
  • Salt
  • Pepper
  • Garlic Powder

Place everything in a crock pot and cook on low for 7-8 hours.  I’m using this tonight for chicken tacos! Yum!

Tomato and Corn Chicken

Super simple, right? That’s what I am all about!

What’s in a Number?

I know I’ve shared my weight on my blog because I don’t particularly care if people know.  It doesn’t define me.  It’s a number. I have also seen plenty of bloggers share their weight, which I don’t mind reading.  I’m just as curious as the next person!

However, I find it a problem when others begin to compare their own bodies to someone else.

The Comparison Game

We have NO idea what exactly someone’s particular body is made up of.  And what I mean by that is the percentage of body fat to lean mass.  This is more important than the actual number that the scale spits back at you.

The Scale...

Note: this is not my scale or weight

Take someone who has a lot of muscle mass (lean mass) and little body fat.  They may step on the scale and the number may appear higher then you would think. But it’s because they are made up of more lean mass than fat mass.  Lean mass is more dense and takes up less room.  So if someone has more lean mass than fat mass, they will weigh more on the scale.

A woman weighing 145 pounds with 18% fat will look much smaller than a woman at 145 pounds with 30% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat the person with less fat and more muscle will look smaller.

A BMI scale might actually place them in the “over weight” or “obese” category because it’s simply just comparing weight and height.  This is not an accurate picture of how healthy they are.  It’s important to know what exactly your body is made up of by getting your body fat tested

*Side note on BF% Tests: I recommend getting tested with skin calipers if you want something affordable and quick.  I wouldn’t trust the scales that tell you your BF%, many things can throw that off.  If you have access to other tests through your University, such as a DEXA scan or the Bod Pod, that’s even better and more accurate than skin calipers.

So when you see a blogger post their weight or read about a celebrity’s weight, stop playing the comparison game. We are all different and our bodies are all unique.  Our body composition is different.  Even if you see a blogger, celebrity, or have a friend who is your same height and your weight is different don’t worry about it!  One weight may be fine for someone’s body but be completely unattainable for someone else.

Question:

Have you had your body fat tested?

Consistency is Key

Typically on Wednesdays, I weigh myself.  It keeps me in check.  Sometimes I’ll skip a week every so often, but generally, I am consistent with my weekly weigh ins.

Before I go into why weekly weigh-ins particularly work for me, I need to say this first: This is what works for me.  If you have or have had an eating disorder and the scale is something you can not use, then DON’T.  This is not a one-size-fits-all method to weight maintenance.  It’s just something that I have found to work for me and I would like to share it with the general, healthy public.  If scales and numbers are something you don’t like to read about, then skip this post please.

Consistency is Key

It started at the end of my sophomore year of college.  I was 20 years old. I was always a generally thin person and never really was concerned of my weight.  I figured, “I workout, I can eat anything and everything”. And I did!

Sophomore Year

Sorority Days = FOOD OVERLOAD

At this time I lived in a sorority house and had an abundance of food available to me.  We had a cook who grocery shopped and cooked for us daily.  It was great! But I was eating way to many brownies and took to many late night trips down to the kitchen (especially after a night of drinking).

Sorority Days

Reality

That summer after college I had a doctor’s appointment.  I was asked to step on the scale to get my weight.  So I did.  And the number 146lbs popped up.  I had never seen that high of a number and the last time I had checked (probably a good year!) I was 138lbs.  That was an 8lb difference and I was shocked.  I didn’t feel heavier.

But then I began to look back at my year and realized all the changes I made, especially when it came to my diet and drinking habits.  I was plain overdoing it and logically, that equals weight gain.  I just didn’t think it could happen to me.

Overdoing it? Who me?! 😉

Healthy Habits

That summer, I lived in North Carolina with my mom (the glorious Summer of 2005).   I was able to detox, for lack of a better term.  No, I didn’t do anything crazy, but I literally detoxed from alcohol and too much junk food.

I was eating more fresh food and just more nutrients.  I was working out and began hitting the weights (I believe heavy lifting really shaped my body for the better).  My body was normalizing again. I lost the extra weight I had gained during my sophomore year and from there on out, my body weight stays right around 140lbs (+ or – 3lbs, as I do fluctuate during the month).

I was even able to still enjoy college for the next two years, but was just a bit more mindful of my eating habits.

Junior Year

Since then, I have always weighed myself at least weekly.  Sometimes more, but really once or twice a week is all you need.   Ever since picking up this habit, my weight is never a surprise when I step on the scale.

Reining Myself In

There are times when I step on the scale and I am either at the high end of my healthy weight or just outside of it.  And it’s usually after a good few days of eating crappy.

Today is one of those times. I stepped on the scale and I am at my higher end (And I am not during that ‘time of the month’, so it’s not that!)

What does this mean? It means I have to rein myself in. And I admit, since Friday, I’ve been eating too much junky food.  The food itself is not bad, but it’s the amount I’ve been eating and I know this.

Seeing the number on the scale is just more proof that I need to be more mindful of what I am eating.  Within a day or two, my body will normalize.  It was always does.  But only because I am deciding to stop the pattern of overeating.

To be  honest,  I don’t feel any heavier (sometimes I can feel it), so I could have just decided not to weigh myself and this could keep going on.  And this is how significant weight gain could happen.  It’s when we ignore our bodies.

It Works for Me

Now, some of us can naturally regulate our body weight without a scale.  I have gone more than a couple of weeks without weighing myself, so I know I probably could too.  But I still like to use it simply as a tool and a reminder each week. I’m not a slave to it and it doesn’t dictate how I feel about myself. I am not in a sour mood today just because my weight is on the higher end of my happy weight.  So this method works for me.

Question:

What are your thoughts on the scale?