Category Archives: Fat Loss

My Typical Day’s Meals

Many people want to know what I eat on a typical day, so I figured I’d share it with all of you.  All meals are eaten within 2 1/2 to 3 hours apart

Breakfast (eaten within 30 minutes of waking): egg whites with rolled oats made as a pancake with organic honey, cinnamon, and sea salt

Meal 2: whole eggs, boiled ham and shredded cheese

hormone free, anti-biotic free, arificial sweetener free, delicious, protein
Best Protein

Meal 3: one source of lean protein (chix, steak, fish, turkey) with grilled veggies, mozz cheese and avocado

Meal 4: post workout shake (or regular shake), I use BioTrust Protein because it’s free of antibiotics, hormones, and artificial sweeteners!  And it tastes delicious!!!

Meal 5: once source of lean protein over salad with lots of veggies, avocado, shredded cheese, balsamic vinegar

Meal 6: before bed, another BioTrust shake

There you have it!  A day in the life of Gayle’s eating!

Test of willpower…but not recommended!

So, I recently cut back on some daily calories and I was absolutely hungry for most of my day.  What’s worse is that I had to go food shopping and do several errands.  Now, for the average person, this would have been torture and most likely a stick to your plan failure!  Fortunately for me, it didn’t have to be.  First off, I always eat every 2-3 hours and have my food planned and ready to go.  I didn’t leave the house hungry and new I’d be back before my next meal.  However, because I cut back on my calories I was definitely feeling hungry within my meal times.  I went food shopping and the devil had his loudspeaker right up to my ear the entire time!  So what did I do?  First, I stuck a piece of gum in my mouth.  That helped a lot.  However, going up and down the isles was definitely a test of my willpower.  I was very aware of my thoughts.  They kept saying things like, F- it, it’s not like you’re overweight.  You can have a little something,  You’ve been good for 3 days now, you should be able to have whatever you want,  and you only live once dammit.  BUT, I kept shouting back at that voice that I didn’t really want to do that!  I’m sticking strictly to this meal plan I created and will not cheat until it’s my scheduled cheat time.  I made it out of the supermarket by telling myself that lunch was waiting at home and it’s the fuel my body really needs.  The good food that will make me feel great!  By this time my gum had been chewed so incessantly that it had no more flavor and was not as chewy as before so I threw it out and started sucking down some water.  As I drove home, all the wafting smells of the restaurants were overwhelming.  But I was determined to make it home.  AND I DID!  I made it through another day without caving into the instant gratification and I feel incredible which is definitely the opposite of what I would have felt if I caved!  I write this to give you hope…I, too, struggle with that voice that wants what it wants and it’s usually not good for me!  However, as long as I have a few tips and tricks to rely on, I will come out successful and happier!

THROW YOUR SCALE AWAY!

It still boggles my mind that people are still hung up on the number the scale represents!

picture of scale
your enemy

The simple number of how much you weigh doesn’t tell you the information you really want to know!  It doesn’t tell you how much of your weight is body fat or lean muscle.  It simply tells you how much of everything that makes up your body weighs.

                                  picture of body composition

 

Let me explain:

I could weigh 130lbs and 32.5 of those pounds could be pure fat.  That would put me in the overweight category at 25% body fat.  Or…

I could weigh the same weight of 130lbs and 23.4 of those pounds could be pure fat.  In this instance I would be considered lean at 18% body fat.

That’s almost 10 lbs of fat difference…but the scale doesn’t represent this!

picture of 10lbs of body fat

From a previous post, I mentioned that 3500 calories = 1lb of fat.  And how many calories a day does the average American consume?  Check out this graph…

graph of calories consumed by Americans
taken from FAO

 

Bear in mind that the latest years is over a decade ago and things have gotten worse!

For my example, let’s just take an easy average of 3500 calories consumed per day.  And we will estimate that the recommended calorie intake should be 2000 (probably high for the average woman but about right for the average man).  This means an average person is consuming 1500 calories above what the body can use.  It will only take a little of 2 days to gain a pound of body fat and less than 1 month to gain 10 lbs of body fat!  WOW!!!

What’s even more troubling is how hard it is to get rid of that fat!

So, what does this all mean?  If you need a scale, get one that shows body fat percentage.  At least you can gauge your weight loss off of something that is relevant and telling.  And most important, be mindful of all the calories you are actually consuming.