1. Consistency is everything. Try to eat the same amount of calories every single day. There is no such thing as balancing out at the end of the week. You can't eat 1000 calories on Monday and then 2000 on Friday and say it just all evens out in the wash. You are trying to retrain your metabolism and the ups and downs of calorie intake just jacks it up more. If you have to eat the same exact food every single day, then do it. I often do that and you will see as the days go by I don't vary too much. I still have the taste buds of an elementary school kid, someday I'll grow up... : )
2. Don't starve yourself. You have to eat, good foods, to keep your energy up for running, kids and life. Staying too low on calories does not do you any good nor those that have to live with you! Dietitians and nutritionists are not supposed to recommend eating lower than 1200 calories a day and I don't either. Doctors can recommend lower, they went to school for extra years for that privilege, so of course consult with them.
3. Variety is key. You want to try to get in as many nutrients as possible. Choose as many colors as you can when it comes to fruits and veggies. You can't overeat on any of these. Try to stay away from over processed foods - anything that comes in a bag. Those things are convenient and cheap but not necessarily nutritious.
4. Stick with it! It takes more than 2 weeks to see big changes. Give it at least 6 weeks before you judge what is working or not. Patience is hard, but key. Stay strong and don't be too hard on yourself if you slip up. Just make a better choice next time you walk in the kitchen! : )
So here is my yesterday (Wednesday):
10 a.m. Protein Shake with half a banana 250 calories
12:30 p.m. Ham sandwich on wheat 260 calories
apple 80 calories
blue tortilla chips 140 calories
4:15 p.m. Greek yogurt 130 calories
Granola 120 calories
5:30 p.m. Beef Jerky 80 calories
6:30 p.m. 2 C Romaine salad 40 calories
2 tbsp dressing 40 calories
1 serving chicken 130 calories
Total Calories 1270
So not the greatest, but better than the day before. All the tips from today are mostly for me to remember, the things I always to seem to fall short on. I'm going to keep my food intake posted everyday up in the 'Food Journal' tab so if you feel like checking up on me or calling me out on something you can check there to see how I'm doing! I'm going to keep it up at least through my marathon that is a week from Saturday. My calories will change up starting Wednesday of next week to get ready for the rac,e but I'm going to try to stay pretty consistent til then. I'm going to try to eat as clean as possible and see what kind of difference I feel! I'm going to miss my Dr. Pepper and my Wheat Thins... tears, tears, tears... but,
We can do this! Let me know how you're all doing too! It's no fun trying to be good all by myself! Any tips you want to share?