The 5kg mission: Week 5 & 6

It's been six weeks of The 5kg mission.  

Follow the mission here:
The 5kg mission: The 5 step plan
The 5kg mission: Weeks 1 & 2
The 5kg mission: Weeks 3 & 4

Week 5, I lost 1.3kg

Week 6, I lost 300g

GOOD STUFF

I've really got into a rhythm this last two weeks and am feeling pretty happy with the results.  I know the equation - Calories in less than calories out.  It's working and I am sticking to it.

I have dropped a size and I bought a new pair of pants to celebrate.  Felt good about buying pants for the first time in a couple of years.

CHALLENGES

The results are directly correlated to the kind of week I have food wise.  There doesn't seem to be much give and take.  Calorie blowout = butt blowout.

For example:

Week 5 was really low key.  I ate at home every day and my exercise was great.  I saw the results.

Week 6 my parents arrived from Australia and it was Christmas.  I ate out more, had more nibbles, more alcohol, dessert and bigger portions.  The results were less.

I am finding the balance of achieving my goal and just living and enjoying my food really conflicting.

Poor Mr Jones.  I know he is finding my constant "Do you know how many calories are in that?", just before he enjoys his mouthful of blueberry muffin, really annoying.

I don't blame him.

That is annoying.

Note to self: try not to annoy husband with stupid calorie references.

Anyway, gotta focus on the positives right?

Boy, this process is a roller coaster ride!

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Image courtesy of www.stockfreeimages.com

The 5kg mission: Weeks 3 & 4

It's been four weeks of The 5kg mission.  

Follow the mission here:
The 5kg mission: The 5 step plan
The 5kg mission: Weeks 1 & 2

Week 3, I lost 1.8kg

Week 4, I put on 500g

So I am still ahead.

Four days of Week 4 were spent in New York City on a long weekend away with friends.  I found it difficult to maintain a low calorie regime while eating out for lunch and dinner.  Luckily in the US, many places list the amount of calories in each menu choice which I am finding really useful (and insightful).  Lucky we walked and walked and walked while we were there.

One thing that working in the health and fitness industry for five years has taught me is that the equation for successful weight loss is pretty simple - burn more calories than you consume.  Yes, there are sometimes genetic and medical factors that prohibit this from happening but for the majority of people there are two choices 1. Consume less calories or 2. Move more.

I know that I could lose weight quicker by taking up running or completely cutting out skinny latte's but the truth is - I don't wanna!

For me, this process needs to be realistic and sustainable.  Something I can follow and maintain.  I have already learnt things about this process just from keeping a food and exercise journal:

• The amount of cheese I was eating was a contributing factor to not being able to budge weight
• A couple of vodka and diet coke's on a Friday night is better than half a bottle of red wine
• Just get a coffee - don't get that muffin aswell - even if it is banana and blueberry (which sounds healthy but is full of calories)
• I love walking (and it does count as exercise)

These 5kg are annoying and I knew they were going to be. But, they will come off and I know that by doing it this way, they will STAY OFF and that is the shining beacon that keeps motivating me.

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Image courtesy of www.stockfreeimages.com

The 5kg mission: Weeks 1 & 2

It has been two weeks of the 5kg mission.

I have been sticking to my plan - The 5kg mission: The 5 step plan

Week 1, I lost 1.5 kg - YAY!

Week 2, I put on 1.5 kg - BOO!

Right now, I feel very pissed off frustrated.

I have been meticulously recording every morsel of food consumed and exercise completed.  I have kept within my daily calorie allowance for losing a healthy 500g per week.  I have increased my water intake and I have been adhering to my regular weekly exercise.

Week 1 was great.  After weigh in day, I was excited and proud that my will power and determination was working and my hard work was paying off.

What happened in Week 2, I hear you ask?  Well, I don't want to make excuses but there was Thanksgiving (aka food induced coma) and our 10 year wedding anniversary meaning there was a calorie blowout.  Weigh in day was also two days before my period was due (sorry for the detail but I blow up like a puffer fish with water retention around that time, so I think its relevant!).

So, I guess, that is what happened.

There is one thing that I am finding the hardest - no/limited cheese.

Cheese is the thorn in my side.  I LOVE IT!  Especially around that 5-7pm time.  All I want is cheese.  I could eat slabs and slabs of it.  I could give or take chocolate, biscuits, ice-cream or anything else sweet but cheese gets me every time.

The 5kg cheese monster has knocked me down but I am picking myself up again and getting back on track.  Still, weight gain is a blow to the motivation.  Having said all this, its not just about the scales.  My pants are feeling looser and that is always a good sign, right? Hang on, these are actually my stretchy, bloated, period pants.

Oh well, I am determined that next weigh in day will be different...
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Image courtesy of www.stockfreeimages.com

The 5kg mission: The 5 step plan

I am on a mission.

A mission to lose 5kg.

And I have a plan... you always need a plan.

Since I had Master 1, I have struggled to lose the last pesky 5kg's to get me back to my pre-baby weight.  Master 1 is now 18 months old so no more excuses.  I have officially put my big girl pants on and am getting on with it.

Right.

This is my 5 step plan to successfully complete the 5kg mission:

Step 1 - Decide my goal weight and have a plan (TICK)

This is it.  I have my goal weight and this blog post is my plan.  Rather than just saying "I want to lose weight", I believe its better to make your goal specific, even if its just small steps at the start or 2-3 kilos at a time.  This makes it achievable and realistic.

Step 2 - Keep a food and exercise diary 

According to MyFoodDiary - a study published in the American Journal of Preventative Medicine found that people who keep a food journal lose twice the weight of those who rely on dieting and exercising alone.  

I have kept a food journal before and it really works.  For me, it keeps me accountable.  Last time I just jotted everything down in a notebook.  This time, I am using myfitnesspal.  

This fantastic website has a comprehensive database of food and exercise and with the click of a button, I can add the exact food I have eaten and it will record the calories, carbs, fat and protein of that food.  It then tracks your progress against your weight loss goal.  Its really easy and I can manage my calories throughout each day to eat healthy and still have that Friday night glass of wine! NOTE: I have not been endorsed by myfitnesspal to write this, I just like sharing!

Step 3 - Eat regularly

I am generally pretty good at eating three solid, healthy meals a day.  It's really the snacks and incidentals that are letting me down.  Most days I won't have afternoon tea and then I will eat waaaayyy too much cheese and crackers before dinner because I am starving and it is the most stressful and hectic part of the day (kids - witching hour).  So instead, I am going to eat a healthy morning tea and afternoon tea and no pigging out before dinner.

Step 4 - Drink more water

My new years resolution was actually to "Drink more water".  And you know how that went right?  The same way as almost all New Year's Resolutions - forgotten about by mid February!  More water does make me feel better.  When I have a glass, I forget that I am hungry (which often means I was actually thirsty).  I know my skin is clearer and I feel less bloated.  I just need to make myself remember to drink more!

"Water does have a role to play in weight loss. It is often said that the majority of the population does not drink enough water. For those who maybe carrying excess water weight, an increase in water intake will help flush out the excess water from their bodies. Also, often we confuse thirst with hunger and thus end up eating more food when we probably just needed some water, so with a proper intake of water we can manage hunger better. An extra tip, drink a glass or two of water before you start your meals. This will make you feel fuller and help you eat lesser at the table, thus contributing to fat loss indirectly". According to healthmeup.com 

Step 5 - Continue with my regular exercise (including strength training)

I know that my problem is not in my exercise - it is in my food.  Exercise is a habit I forged long ago.  Its just part of what I do - my sanity time.  Without it I get cranky!  I currently do a combination of walking, aerobics classes, pilates and strength training and am a generally active person.  

In my opinion, strength training is one of the most effective weight management tools women can use.  To put it simply, muscle burns more calories upon rest than fat.  So, the more muscle mass you have in your body, the more calories you will burn.  I'm all up for burning more calories. So forget hours and hours on the treadmill for weight loss - get on the weights!  (Just so you don't think I am just making all this up(!), my credentials are: I have worked in the health and fitness industry for five years, owned and operated a women's health club for three years and am a Certificate III qualified fitness professional).

So that's my plan.  

Now that I have put the plan in the public space, I am even more accountable. Eeeekk!

Wish me luck!