Happy Friday, friends! Another Friday means another weigh-in. I was actually a little unsure if I would lose this week. I had a really good week of sticking to my plan & not overeating. I just woke up feeling bloated & heavy. Anyone else feel that way sometimes? Much to my surprise, I was down AGAIN!
Like is this real life? Not only have I lost 5 weeks in a row, but 3 of them have been pretty big (for me) losses. Just goes to show you, hard work pays off. Consistency. Showing up every day for yourself.
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I think we’ve been so conditioned to freak out whenever we even feel a slight tinge of hunger. Have you ever thought about why that is? Most of us have enough “extra” on our body that we can afford to get a little hungry sometimes. When you think back to your ancestors, do you think they had 3 hot meals & 2 snacks per day? Probably not. Also weren’t most of them within a healthy weight range? Probably. The food industry was nothing like it is today.
One reason I think we treat hunger as an emergency is because the food industry is trying to sell more food. So, if we are hungry that is bad. We can’t be hungry! How do we fix hunger? Buy more food. I am not saying you need to go hungry, BUT a little hunger isn’t gonna kill ya.
I make a choice to fast for 24 hours 3-4 times per week. So I know from experience that hunger really isn’t an emergency. I am letting my body dine-in on itself, so to speak. What’s the best thing you can eat to lose weight? Hmm, let your body use that fat it has stored up & that will cause you to lose weight.
When we realize that hunger isn’t an emergency, you won’t worry so much about food. It’s going to take the pressure off of possibly missing a meal or forgetting to pack all your snacks for the day. I’ve basically cut out all snacking. I wasn’t snacking because I was actually hungry, but because it was something to do. It gave me something to do on my way home from work or when I was watching tv. How many of us are guilty of that? Try going a few days without your snacks & see how your body reacts! I promise you won’t die or get pregnant if you are a little hungry.
Feeling overwhelmed at the thought of trying to lose weight or just need some accountability in the process? Join me over on Facebook! It’s a totally private & free group where we can share our struggles & learn from each other.
I’m going to share my food journal with y’all! After using many different things, I have settled on this way to track my food. I can say that I have faithfully tracked every single thing I’ve eaten all year! What is the point of not writing something down? Your body & mind knows you ate it, so you might as well be honest with yourself. Tracking takes me maybe 5 minutes a day.
First of all, I make my food plan on the notes app on my phone or I write it in pencil in my food journal. After I eat, I write it down in my planner.
The words that are highlighted represent an overeat or eating off plan or both.
I wanted to show this to y’all, so you know I am not perfect. Some weeks are better than others! This is a monthly view – I write all events on this page. I use smiley stickers to represent how my day went. I’ve also been writing what happened if I don’t give myself a smile that day. Pretty simple, right? Let me know if I can help you with this.
The planner I use is a medium-sized Recollections planner. I got it at Michael’s. The Happy Planner Classic sized is very similar, as well as, the Erin Condren planner.
Do you need some accountability with your food journal? I’d love to help! Contact me with any questions you have. Join my group over on Facebook! It’s private & free. No one is trying to sell ya a thing! Hope to see ya there. Stay golden! Abby
Here we go again!
Friday 4/6/18: 173.3
Friday 4/13/18: 169.7
This is a huge loss for me. I haven’t lost this much in one week in months.
I started a mini Whole30 reset Sunday which left me feeling like trash all day Monday. It is crazy what sugar does to your body! I plan to continue my Whole30 reset probably through next Tuesday.
What were the keys to my success this week?
- NO overeating
- Making a food plan & following through
- Lower carb breakfasts & lunches
Carbs make your body hold onto water. By eating lower carbs this week, my body released that excess water. I am in no way keto, but one of my April goals was to lower my carbs during the first 2 meals of the day!
How did your week go? Join me over in my Facebook group & let’s chat about it. Join me!
What happens when you overeat? You are trying so hard to stop at satisfied & then all of a sudden, you’ve overeaten 😳 it happens. In fact, it’s going to happen. It will probably happen more than you want it to because learning your body’s hunger signals takes some practice.
So what do you do next? Don’t panic. Don’t beat yourself up. Definitely don’t make this mean anything about you as a person! You are worthy & you are enough even if you feel like you are struggling. You are probably used to thinking, “here we go again, I’m a failure. I just can’t do anything right.” Quit listening to yourself & start talking to yourself – come up with a positive affirmation to combat those negative thoughts. This is my personal favorite & I have it as the background on my phone!
So you overate? Ok. Let’s assess why. Was it due to an emotion? Were you eating to make yourself feel better? To numb out? Because it was there & it looked good? Or were you simply eating distracted & ate too much because you weren’t actually aware?
If it was the latter, I challenge you to eat without distractions. I know this isn’t always possible during many seasons of life, but put up your phone & get away from the tv or computer to eat. Have you ever actually timed yourself eating? It may take you 10 minutes & then you are back doing whatever you need to do.
If your overeat is caused by an emotional response, let’s do some work around why that is. Grab a sheet of paper or use the notes app on your phone & just start writing about why you overate. What prompted it? Is overeating really solving the problem that caused you to eat?
I hear allllll the time “well, *insert emotional experience here* so today is just out the window for being on track” like how does that make any sense??? If you truly want freedom from food, you’ve got to address your emotional eats & reliance on food. It is very sad that your grandparent died or sibling got in a car accident, but how is overeating or breaking your food plan helping them? Spoiler Alert: IT’S NOT.
Stop being a victim to your circumstances. Even if you have control over nothing else, you have control over what & how much you put in your mouth. I can’t think of one time (other than being an infant) when someone shoved food into my mouth & forced me to eat it. I am overweight because of my choices. Period.
Overeating is going to happen. Don’t let it be anything other than an opportunity to learn & move foreword in your journey. But- don’t let it become a habit again. That’s why we are overweight because we are overeating, plain & simple. Do you need help or support in this area? Come check out my private & totally free group over on Facebook! I promise no one is trying to sell you anything. Stay golden! Abby
Yesterday, I said that a key to losing weight is to make a food plan. I wanted to elaborate on what exactly that looks like. Literally, all you need to do is grab a sheet of paper or your phone & write out what you plan to eat for B/L/D + any snacks or alcoholic beverages you plan to drink. Make your plan very simple & very realistic. The key to sticking to your plan is to make it realistic. If you normally eat out 2-3 meals every day, write that down. There is no right or wrong thing to plan, the important thing is committing to your plan once you make it.
How do I plan if I don’t know what is going to be available? Inevitably, there will be times when you won’t be able to actually plan what food you are going to eat. Whether you are at a work event, shower, party, etc- so what do you do? Well, #1 plan to eat only when you are physically hungry & stop at satisfied. That cuts out a lot of the drama right there. #2- make the best choice possible- if there is nothing that you want to eat or that aligns with your goals, you can always skip the meal. I promise no one will look at you weird or think anything about it (if they do, that’s on them & means nothing about you). I promise you will not starve from missing one meal, especially if there is nothing there that you actually want to eat.
Making a plan is all well & good, but the key is actually sticking to it. That is why it’s so important to make a realistic plan. If you don’t normally eat super “healthy” (it’s all relative, what is healthy is different for everyone at different stages during their journey), don’t plan a bunch of meals of kale & sweet potatoes & wonder why you can’t stick to your plan. You will break your plan at some point. Don’t. freak. out. Use that time to assess why you didn’t stick to plan today.
What if someone brings in donuts to the office or a coworker asks you out for drinks after work? If it’s not on your plan, there isn’t a negotiation. You don’t eat the donuts. You don’t have the drinks. You can still go out with your coworkers, but have some club soda & lime. Will it feel good to pass on those delicious donuts? In the moment, probably not- but when you are assessing your day, it will. You will be so proud of yourself for sticking to the plan.
Do you need some help making a plan or figuring out why you aren’t sticking to the plan you’ve made? I would love to help you! I have a totally private & free (seriously, no one is selling a thing) group on Facebook that I would love for you to join! All I ask is that you invite your friends & family if you like it. Email me or contact me here or on Facebook or Instagram (@abalancedblonde) & I am happy to chat with you!
In keeping with my April goals, I thought I’d do a quick post on what I’m eating. One of those goals was to have a lower carb breakfast & lunch, so here’s what we’ve got for today—
Lunch is leftover Whole30 compliant Hibachi Chicken from Alex at The Defined Dish — the sauce is everything, y’all!
I drink a ton of water + cold brew coffee with collagen peptides. I also had 2 cans of sparkling water for a little something different just to break up the day. I just tried my first can of bubly sparkling water. What is your favorite brand? I’m really loving the Kroger brand- blackberry citrus flavor.
This was my dinner: a chocolate sea salt RX bar with compliant nut butter. Is it a perfect meal that fits the Whole30 template? Sure isn’t, but it’s still compliant. Let good enough be good enough! I also had some gingerberry kombucha. Have you tried kombucha? I love it!
So there ya go! A day of meals for me – easy peasy. I’d love to hear what you’re eating! Tomorrow is a fasting day for me, so I won’t eat until dinner. Lots of water, some coffee, & a little booch to get me through.
Wanting to lose weight can be so overwhelming, especially if you have a lot of weight to lose. Today, I want to share with you 4 simple things you can start doing to jump start your weight loss.
- MAKING A FOOD PLAN
The first key to losing weight is planning out your meals the night before. This is so easy, y’all. Simply get a sheet of paper or use the notes app on your phone & write down exactly what you plan to eat the next day. Don’t try to complicate it by changing anything- literally just write down what you plan on eating AND follow through with your plan. Following through on your plan is where the rubber meets the road when it comes to weight loss. Every night, assess your plan. Did you stick to it? Do you need to make a more realistic plan for the next day? I will share my planning method with y’all in a future post.
2. EAT WHEN YOU ARE ACTUALLY HUNGRY & STOP AT SATISFIED
I promise that if you only eat when you are actually hungry & stop at satisfied, you will lose weight. Satisfied is before full. It will probably take some trial & error to find that sweet spot, a helpful hint is to listen/look for the ‘sigh.’ Your body will naturally sigh when it is getting to the point of having enough food. Even if you are eating clean or very healthy, you can still be overeating. Trust me, I’ve been there. I’ve done several rounds of Whole30 & I now know I was overeating a lot of meals.
You should be drinking enough water so that your urine is a pale yellow. That amount will be different for everyone, but let’s start with a minimum of 64 oz/day of water. There really isn’t any pretty way to say it, but until you are serious about being hydrated, you won’t lose weight. Your body craves water, not cokes or other sugary drinks. Commit to drinking a few glasses of water before you have anything else. The first thing I do every morning is drink a bottle of water. Get a new water bottle or cup that you love – one with a straw or sport top works best for me.
Again, another boring, but crucial part in losing weight is getting enough sleep. Aim for 7-9 hours/night. I understand that sometimes that just isn’t possible. You may have a child who doesn’t sleep, or you may work nights & have to catch sleep where you can in between other things, or you might be a caretaker for someone who needs around-the-clock care, but try to fit in sleep when you can. This may mean saying no to invitations that require you to be out late or not watching the next episode of that show on Netflix, or getting off your phone earlier. Giving yourself a standard nighttime routine will also help you fall asleep easier. We do it with our kids, why does it have to stop just because we get older? Most people, myself included, thrive from having a routine.
Seems pretty simple, right? Notice I didn’t mention a thing about counting calories, points, macros, etc. Listen to your body, it is SMART!
If you want to learn more about this no calorie counting approach or need some accountability, join me over on Facebook or Instagram – @abalancedblonde. I have a totally free private accountability group on Facebook & I promise no one will try to sell you a thing! Email me or fill out the form below for more information.
I am going to start posting my weekly weigh-ins here! Once I am at goal, I will plan on doing a monthly update. I actually do weigh myself every morning. I have conditioned myself to look at the scale as a tool. It’s just data. It does not mean anything about me. I don’t let it control my emotions. I weigh mostly to see my trends. The app I use to track this is called Happy Scale.
Friday 3/30/18: 174.4
Friday 4/6/18: 173.3
Difference: -1.1 pounds
I stuck to my fasting this week & had lower carb meals. Carbs hang on to water, so by reducing carbs I reduced how much water my body was holding onto- this may be the reason for a bigger loss this week. My last two weeks have been -0.6 & -0.7 losses, respectively. Either way, I am moving in the right direction.
I am going to start a mini Whole30 reset on Sunday. I am committing to 9 days. I love the Whole30 program & attribute it to a lot of my success in overcoming emotional eating. I just don’t need 30 days right now. I am going to continue my fasts and lower carb meals while on this mini Whole30. So, we will see how that effects me over the next couple of weeks.
Do you weigh in every week? If you need some tips on how to master the scale, I would love to help you! Leave me a comment, email me, or find me over on Facebook or Instagram at @abalancedblonde.
Growing up, I was always overweight. Not morbidly obese, but always just a little bigger than most of my friends. I honestly remember being in preschool & hoping that my teacher could pick me up to carry me to the bus one day when it was raining. What 4 or 5 year old has those thoughts? Me, apparently.
The summer before my 21st birthday was my first experience trying to lose weight. And I did. I lost 25lbs, but I didn’t keep it off. Over the next 9 years, I tried it all. Weight watchers (many times), keto, not eating, prescription weight loss pills, “clean” eating, Whole30 (for weight loss which is not how the program is intended to be used). I also ballooned to my highest weight of 208lbs, 49lbs up from my lowest. I was so miserable.
While I am currently still 15lbs up from my lowest, I am heading in the right direction. The journey has been up & down & all over the place, but I have finally found what works and guess what?! I haven’t counted a calorie, macro, point, weighed or measured a thing in MONTHS. Excuse me? That’s right- stop paying someone to tell you what to eat, when to eat, & how to eat. How can I do that & lose weight? Well, let’s start by listening to our own body. These dang bodies are SMART. Why are we letting someone else tell us what works best for our own body?
The key to losing weight, keeping it off (for good), & not being miserable is getting to the root of why we eat. Until I started dealing with all the chatter in my head, I was miserable. I could not imagine having to count/track/weigh food for the rest of my life. Ugh. Anyone else feel me? Once I started really dealing with my own thoughts & feelings, I uncovered the key to weight loss. Not only weight loss, but keeping it off.
My passion is to teach other women how to lose weight for good & not be miserable while doing it. I literally always had the mindset of “I’ll lose the weight and then I’ll deal with all the mental stuff.” I know I can’t be alone in this.
If any of this is ringing true, I would love to help you! Find me over on Instagram as @abalancedblonde where I share my journey daily. I also have a completely free private group on Facebook with other like-minded women. Seriously, this group is FREE & no one is trying to sell you a thing. All I ask is that you invite your friends if you like what you hear. Fair enough, right?
Contact me: email@example.com & I will send ya a link to the Facebook group.