Welcome to Weigh-In Wednesday — when I am accountable on the scale for the decisions that I made in the past week.
And here is what the scale is saying to me this week:
This isn’t entirely true — I did work out four times like I set out to do. But I was definitely more lax in my food choices, and it showed on the scale.
I’m only down 0.2 pounds. Thankfully, though, I did not gain, like I was fearing.
Some things that I’ve realized:
1. Cutting out sweets has helped immensely, but it is not the only “food group” of which I need to be aware.
2. What I eat matters, even when I am conscious of how much I eat. I heard somewhere — maybe it was back in Weight Watchers — that weight loss is 70% what you eat and 30% exercise. I’ve also heard that you can’t out-exercise a bad diet. My experience this week is a testament to both of these things. I probably staved off weight gain because of how much I exercised, but my food choices were too high in calories for me to lose anything.
3. I need to re-incorporate lean proteins in my diet. I ate quite a bit of chuck roast and short ribs this past week — two very delicious but not very lean cuts of beef — and when I was really losing a few weeks ago, I was eating more fish and hardly any beef.
4. MyFitnessPal’s and FitBit’s calculations are pretty accurate. Not that I ever doubted them, per say, but I have wondered how they come up with their formulas. However they do it, following their parameters works. Case in point: I did not stay within my daily calorie goal at all this past week, with the exception of 1 day, and I really didn’t lose any weight.
5. I love food. I’ve always known this about myself. The goal now is to love it in a healthy way — enjoying what I eat but not overeating, and making more healthful choices overall.
6. Healthy eating is harder when going out to eat. (That’s a no-brainer, right?) It’s not impossible, but preparation and commitment are necessary. I love it, though, and sometimes I just need to take the easy way out — like tonight, when my husband wanted to go out and I obliged, because making the effort to cook just wasn’t happening. Going out for a meal with friends and family is also my primary means of socialization.
Progress toward last week’s goals:
- Goal: Lose 1 pound. Status: Did not achieve. I’m not surprised, though.
- Goal: Try 1 new recipe. Status: Achieved! I made Mushroom-Stuffed Chicken from Cooking Light on Monday night, and it was great! Bonus points for my hubby loving it and calling it “another winner.”
- Goal: Work out 4 times and continue with the C25k plan. Status: Achieved — and it felt great! (See my Workout Log for what I did.)
Goals for the next week:
- Goal: Maintain my current weight. I’m moderating expectations here: we went out for dinner tonight, and I know I am going out for lunch on Thursday, dinner on Friday, lunch on Saturday, and probably dinner on Saturday. (My parents are coming into town this weekend for the Cherry Blossom Festival.) I want to make wise choices — like more fish and less beef — but I also want to be realistic.
- Goal: Work out 4 times and continue with the C25k plan.
One parting thought:
My new mac and cheese cookbook arrived a day early! (Amazon is the best.)
I can’t wait to try one or two of these recipes for Easter — a day when all bets are off.
Thanks, as always, for your support, friends!
Do you find it easy or difficult to make healthy choices when you go out to dinner? I think the nature of dining out just lends itself to eating more — especially when soup and/or salad and the bread basket are complimentary.