How to Lose Thirty Pounds in 3 Weeks

Yesterday while swimming with two of my children I decided I was going to get serious about losing my “baby fat”. I successfully trimmed down and looked better than ever after the birth of my second child so I know it can be done. I’ve just been putting it off. In the changing room I weighed myself. I’m coming in at 138 pounds, which is bigger than ever for me. I like to maintain a weight of 105 pounds for my frame and height.

While working online this morning, I got the great idea to create an online diary of my weight loss in 3 weeks. Not only will it show people how I did it, but it will also keep me motivated and on top of things. So here it goes.

My Weight Loss Progress to Date

How Far Have I Come Since I Started My Weight Loss Program?

I thought it would be a quick reminder of how far I’ve come to visually make a chart to track my progress. Hopefully this will give me encouragement if I start to lose enthusiasm!!

All the different tools I’m using to lose weight

And how I’m using them

In order to lose weight I’ll be eating less calories according to Biofit Probiotics reviews. I won’t obsessively count them, I’ll just keep a rough idea of what I’m eating and make decisions based on that. I’ll also be exercising. The daily caloric limits I’ll aim for are influenced by: my age, my sex, my height, my current weight and my level of activity. These figures will obviously change as I lose weight, so I’ll need to reevaluate my diet and exercise program from time to time.

Keeping a Food Log Helps Keep You From Snacking

Be aware of what you eat and you can control it

The food log I’m keeping is not meant to be a diet plan or even an ideal way to eat. I’m simply keeping track of what I eat and writing it down (very publicly!). Writing down EVERYTHING that you eat makes you aware of exactly what and how much you’re eating. Particularly in regards to snacking. If you work in an office where people keep lots of candy jars or bring in fattening snacks, you will definitely be surprised at how much you eat if you write down every time you grab a handful of M&Ms or a donut hole.

How many calories do I need to eat to obtain my ideal weight?

Online tools available to show you how many calories it takes to maintain your ideal weight.

I have never been a calorie counter and I never will be. I also don’t count fat grams or transfats or anything else like that. I have a general idea about what foods are fatty (french fries, potato chips, etc.) and what foods are high in calories (soda pop, cheesecake, chocolate, etc.). Frying anything adds fat grams to it, so I generally choose grilled, sauteed or steamed foods. Occasionally I really enjoy deep-fried food though and will indulge. I also LOVE a good piece of cheesecake with a sugary cappuccino from time to time.

Dieting is temporary, so it stands to reason that any weight loss will also be temporary. You need to change your eating habits in order to maintain whatever weight loss you accomplish. I find it helpful however to see how many calories would maintain your desired weight and see how you currently compare to that.

With that in mind, I visited an online calorie calculator to see how many calories would maintain a weight of 105 pounds. For a women of my age and height (and provided that I exercise 3 times weekly), a diet of 1,541 calories per day would maintain a weight of 105 pounds. With my current weight and an exercise regimen of 3 times per week, I would need to limit myself to 1,398 calories per day for fat loss or 1,104 calories per day for extreme weight loss.

The online calorie calculator I used takes into account your height, weight, sex, age and activity level.

New Things I’ve Learned

How I’ll keep the weight off

Keeping a food diary and counting the calories I eat is opening my eyes a little as to how I got this extra 30 pounds. There are lots of little things I can do to keep the weight off (no croutons or cheese on salad) and different decisions I can make when going to a restaurant (no more huevos a la mexicana!). I’ve always been fairly well-educated and informed on health matters, but maybe didn’t realize some of the silly mistakes I was making when eating. Here are a few of the things I’ve learned while losing my “baby fat”.

  • Leaving off croutons and cheese makes a big difference when eating salad.
  • I really like salad with just lemon juice and balsalmic vinegar instead of dressing!
  • The best bet when eating breakfast out is poached eggs and dry toast.
  • Two glasses of wine is 25% of my allowed caloric intake during dieting – I can do without that!
  • I really need to drink more water!
  • Hummus makes a good alternative to mayonnaise as a sandwich spread. Mayo is 90 calories per tablespoon: hummus is only 25 calories per tablespoon!
  • I should make a point to eat earlier in the day. Maybe I’ll start adding times to my log.

How many calories are the foods that I am eating

Online resources to help you count calories

Again – I am not a calorie counter!! I want to check out that the food choices I’m making are in line with the goals I’ve made and my plans to get there. I’m not counting the calories before eating or making meal plans around calories. I’m checking out what I’ve ate and seeing if I’m making smart choices or not for weight loss.

I’m using Mike’s Calorie and Fat Gram Chart to get my numbers.

How Many Calories Am I Eating

Translating my food log into black and white numbers

I’m aiming to eat no more than 1,394 calories daily.

If I follow my Biofit supplement plan by Natures formulas, I’ll lose weight. There is no mystery to weight loss. You just need to exercise more and eat less. OK – you could eat more things like raw veggies and fresh fruit. The eating less part pertains mostly to fats, sugars, carbs, etc. I don’t really follow any ‘diets’ though, as I firmly believe that weight loss is not a temporary program. Weight loss involves changing your habits. No one has time to count calories, fat grams, whatever, on a daily basis. I’d like to have an idea of how many calories I’m consuming in order to ensure success. When estimating portions and caloric values, I’m going to be generous. I’d rather think I’m eating more than I am and still see result than think I’m eating less than I actually am and be disappointed.

After the fact, I’ll be roughly translating my food log into the number of calories consumed. I’ll also make notes where I could reduce calories by leaving out certain items.

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