Welcome to my eat less, exercise more weight loss plan.
Because we are still at the beginning of the year everywhere and anywhere is talking about weight loss programmes and how you must do a certain thing to lose weight.
It will often be plugged that you must eat less carbs, others will tell you to have no dairy and others will tell you to stay clear of meat. On the other hand you’ll have others telling you to use meal replacement drinks, eat more protein and avoid certain drinks.
Then all these different options will be displayed in blogs and online newspapers. Then someone that is naturally thin will give out the typical slim person’s version of weight loss and tell us that the world’s obesity problems would be over if we just eat less and exercised more. It makes you mad because quite often it is not as simple as that?
Or do they have a point?
After all how often do we gain weight due to the following reasons:
- Leaving home and going to university
- Holidays abroad
- Giving up smoking
Each of those three examples above are the reason for a lot of people being fat (myself included) and if you examine the reasons for the weight gain its due to an increased amount of food, or food that is bad for you. Or like the university example no longer getting the same level of exercise.-
My Grandad many years ago gained a few extra tyres around his middle area. He had always been slim and suddenly he was carrying about an extra 3 stone of weight that he shouldn’t have had. I didn’t seem him that often because he didn’t live locally at the time, but next time I saw him which was about 4 months later he had lost it all!
He commented that he had just been greedy and got fat and by stopping his cream cakes the weight just fell off. My Grandma was addicted to them and they used to buy loads of them when they did their weekly supermarket shop, so it was nice to see them doing something about it.
Also, my Grandma had a better metabolism than him and moved a lot more, so she never gained anything and I suppose he thought that the same applied to him.
So what if I followed the examples of my Grandad and all these anti-diet programme bloggers?
Well this is EXACTLY what I have decided to do this week and the result is further down.
Here is how I plan to eat less on this plan:
For 7 days I will make sure I have a medium portion size, that is healthy and not high in fats and sugars, just like slim people do. If I have a burger it won’t be with endless side dishes and I will stay clear of buffets as this is my weak point.
I will also get myself hypnotised again for lower portion sizes so that I can tell my brain when it’s full much sooner. This will be in the form of a hypnosis book followed by hypnosis discs.
Now for the exercise I plan to:
Match the calories that I am burning through breastfeeding via other exercise. That way I am doubling the calories that I am burning and this will (hopefully) lead to better weight loss over the next 7 days.
I have worked out my breastfeeding calories as follows:
I do six breastfeeds a day, averaging 45 minutes a feed. Each feed works out at about 2.5 oz and each oz is 20 calories burned. This means that each feed is 50 calories and over the cause of 24 hours I am currently burning 300 calories.
Therefore each day I plan to burn 300 calories a day via planned exercise. I will aim for things that burn calories relatively quickly such as dancing, power walking and step aerobics and then reach my targets each day.
So here goes!!!
Hello day 1 and welcome to the first day of my eat less, exercise more weight loss plan. As I mentioned earlier on in this post it’s all about me getting back into calorie burning at the same time as eating less.
When I first started breastfeeding I wanted to eat all the time, but now the urge has become less and less. So I can now return to the simple three meals a day.
It is now day 2 and also the day that I am due to go out to a favourite restaurant of mine with my parents, our family and with some of my parents friends. I am dreading this because I often struggle to say no and end up eating huge portions when I go there.
But I don’t have to worry – as the food is horrible this time so I eat even less than I planned to! I would normally have some lovely beef steak but they send me another order instead and I never see it. So I have some potatoes and that is about it. Even my pudding that I always have is out of stock!!!!
It is Sunday and also our wedding anniversary and as I hardly ate anything bad yesterday I opt for everything naughty today and don’t over eat. There is pastry, more pastry, white bread and lots of Piri Piri Chicken and it’s all yummy!
I also have loads of chocolate too and its very nice indeed.
It is Monday and after yesterday and all the pastry I decide to opt for a healthy lunch and have homemade pasta with vegetables in a tomato sauce. You wouldn’t think I was following a “eat less” policy as I seriously over cater for lunch. Thankfully we have a teenage boy with a low BMI that is always on hand to mop up any pasta that is available!
With it being our wedding anniversary yesterday Dominic has bought me some chocolate and I am so grateful I eat it all – I keep telling him not to bring chocolate home BUT he does anyway!
So day 5 came and I had the headache/migraine from hell! I recall getting up, giving Sofia her first breastfeed of the day, attempting to answer my emails, giving Sofia her second feed, then next thing I remember is waking up late afternoon from Kyle coming home from school.
As you can imagine exercise was the last thing on my mind!
But as I slept through lunch it did mean that my calories were a lot less than what they usually are and I did eventually manage some exercise. Thanks (mainly) to my trusted friend the paracetamol.
So I ended up doing just short of an hour of the Wii Fit sticking to the exercises that burn the most calories. Sofia started crying for the last five minutes, so I found a new way to exercise and that was to do the jogging on the spot with her in my arms. It was amazing how heavy and hard it felt jogging with a nine pound weight!
In the end I came close to my 300 calories that I wanted to burn, but as I missed a meal, I probably still came out as less calories than I had the day before.
We’re out quite a lot today, so food and exercise are not high up my list of priorities. We are exchanging contracts on the house we are buying and Sofia is at the doctors. So I am not sure yet when we will be fitting in the exercise or what we are eating today!
I actually do better than I thought I would and manage over 300 calories burned and this makes up for the day before when we had less than usual.
I always say plan X amount of calories to burn per week and then it will level itself out over the week.
It is the last day and why is it on the last day and just before weigh in that I always pig out?
We head to Burger Ranch (the Portuguese version of Burger King) and have burger, chips, onion rings and a sundae. Really not good but I did burn the calories of my chips and sauce before I ate!
I manage some walking and some exercise bike work in the park and its rather pleasant enjoying the exercise before dinner.
So there I am back on the scales and I can’t believe it has been a week since I last stood on them and gained 0.2 kilos. And guess what I have gained again!!!!
I put on 0.6 kilos this morning and when this is rounded off it means that my weight currently stands at 12 stone 10 pounds giving me a one pound weight gain.
This then puts my weight as follows:
You are probably wondering why this week ended with a weight gain considering that I have consumed just 8350 over the week after calories burned. This worked out at 1192 calories per day.
And this didn’t even take into account the amount of calories burned from breast feeding. So if you take them into account my daily calorie average was probably averaging 800 calories a day, if not less.
I do put it down to the following reasons though:
- If you are following a eat less, exercise more regime you need a big drop in calories and I only had a slight drop because even though I wasn’t exercising I didn’t eat that much anyway.
- I had started power walking this week and as such its normal to gain muscle when you first start doing this.
- I am breastfeeding and this morning my breasts were much heavier than usual and probably weighed about 3 pounds.
- I had eaten fast food yesterday and this can often have a negative impact on your weight.
I must admit I was surprised by the weight gain and often when you have a weight gain when you don’t expect it, you then end up losing a lot more the week after, so here is to next week.