#30dayeatinghealthy

If you follow my Facebook page you saw a little over a month ago that I decided to start holding myself more accountable with my eating by taking a picture of everything I ate and drank for the next 30 days.  Part of this was a challenge with my running group Run Grrrls Run.  I was inspired by having a night of over indulgence and feeling very sick afterwards because of over eating and drinking too much.  I was already struggling with having gained weight with my marathon training and feeling like my appetite was out of control.  I used my Instagram account Formerlyfatgirlrunning to document my journey.  It’s been more than a month now and I plan to keep doing it on occasion, but I won’t flood it completely with food and drink pictures now.  I admit that I stopped doing pictures of water, but the other calorie laden drinks I kept doing (read mostly coffee, smoothies, and alcohol).

30daysofinstagram

Today I looked over my photos and made a few observations and I had a few surprising results as well that I thought I might share with you.  First I want to ask you: have you ever tracked your food?  I know that many people working to get fit and be healthy start tracking their food along the way.  In fact it is sometimes a necessity so that we can really see where we are starting from.  It was a valuable tool when I started my journey because over the years as I got bigger my ability to eat more and more grew as well; my stomach inside and out grew.  So in order to really make changes I had to start with weighing and measuring.  One of my friends shared some articles recently about the-art-of-food-tracking, she had some great tips in it and shared that she does it a few times a year to figure out where she is at, a mini self assessment.  I see now why she suggests to keep doing it every once and awhile.

One of the things I noticed is that doing this in general made me much more mindful of how much I was eating.  I had this accountability whether real or imagined that people would suddenly see how I ate.  More than that if I really want to get back to a healthier weight for myself and have the fuel I need to do the activities I want then I had to start making some better choices.

The second thing that happened was I stopped taking little sneaks here and there of food during the day and while making meals.  I had gotten to where I was finishing little bits of the meal if there wasn’t much left or I was eating the “occasional” treat but it was slowly becoming more than occasional.  It was becoming a habit to eat a tiny piece of chocolate daily and sneak some chips daily.  I had clearly started slipping back into old behaviors and this made me stop and think before making that choice.

I also got more creative in dealing with meals that weren’t my choice to make.  I live in a large family situation and what I would eat that would be healthier isn’t always what others would eat so I had to take a look at how to improve it.  I literally pealed the breading off of fish one night in an effort to make it a healthier meal.  I ate smaller portions when the meal wasn’t that healthy too.

Finally it helped to continue my transformation in my relationship with food.  In the past food has been my comfort, my friend, and the thing I looked to when I wanted to change my mood.  Doing this experiment really helped me to shift my focus on eating to make myself stronger and satisfy hunger.  I started to slow down and recognize cravings verses true hunger better like I mentioned in a recent post.  In fact today did not start off in the most stellar way, actually it started with having a really rough night.  One thing after another seemed to pile up, all little things, but frustrating either way.  I had one last errand to run and as I walked around the store to get what I needed I strongly considered getting a candy bar.  The occasional treat is okay, but I was clearly considering it to reward myself for putting up with people and to improve my mood.  For the first time I thought to myself, “I’m really tired of allowing food to rule my moods”.  Never before would that thought have resonated so clearly in my mind.

What started off as an effort to get increased accountability ended up with an increase in mindfulness and *drum roll please* a surprising loss of 4lbs and 2 inches off of my stomach.  Yep, I managed to lose weight without doing the weighing and measuring.  I am so pleased with this.  I know that the increase of weight lifting has also played a good part of the loss, but I can’t help and wonder if I would have achieved it had I not gotten my eating habits under better control.  I’m not going to continue to post it on a regular basis now, but will probably use this as a spot check in the future.  I also plan to share some of my creative and new meals with my Instagram followers.

The Fueling and Weight Seesaw

I am all to familiar with it and maybe you are too; that struggle to fuel your body enough while training/working out and trying to maintain or lose weight.  It’s such a hard thing to wrap your head around especially when like me, you used to be or you are overweight.  I won’t get into the psychology of it in this post, but that relationship with food can really be a roadblock in your journey.  I feel like I am just now maintaining a healthier view of that relationship and I lost my weight about 2 1/2 years ago.  Regardless of that, while you work through some of those issues it’s a common struggle and definitely worth a discussion here.

Here are 4 things to look at while trying to keep this balance, these are things I consider when fueling my body through out the day and maybe they will assist you as well.

  • Your post work out meal will look different than your pre workout meals– The preferred fueling source for your body is carbohydrates, it is one of the many reasons runners “carb load”.  Now it’s true that all carbs are not created equal so when we carb load or just eat carbs in general we really should be pickier about what we use.  For instance the pasta buffet the night before the race is more likely to leave you feeling bloated than energized.  However if I eat a nice solid meal with complex carbohydrates such as whole grain or whole wheat pasta and a nice big salad I can get full, but not bloated.  A bonus of that is they generally have fewer calories so I can fill up and not break the bank with calories.  The post work out meal should have more protein in it because it helps to satisfy my hunger, will stay with me longer, and the protein helps with rebuilding my muscles.  Options like chocolate milk (a runners favorite), eggs, and protein drinks will help with this and also won’t break the calorie bank.
  • You’ve eaten, but are you still hungry– I know how this sounds, but hear me out.  I am one of those people that can down a ridiculous amount of food in 5.2 seconds, okay not literally but I eat really fast.  I try to slow myself down, but when I feel starved it is sometimes more restraint than I have.  Out of that I learned that after I scarf it down I need to stop and back away from the plate.  I sit and enjoy the company or distract myself, anything to allow time for my body to decide if it is still hungry. After 20 minutes or so if I still feel hungry I will find a little bit more to eat and that typically does it for me.  The old saying about it taking time for your body to feel full is true so slow it down while you eat and enjoy the tastes.  Or sit back and relax after you clean your plate, but before you load up the plate again.  Either way, wait!
  • Is it hunger or a craving– Again there is a difference to these and if I don’t listen to my body I may not make the best choices.  A good general rule is if the sensation is based below my body I am hungry, but if it is in my head it’s probably not hunger.  Hunger is a physical sensation not a thought and if I am focused on one particular type of food then it is probably just a good old craving.  For instance since last week I have been craving onion rings, I have chosen not to eat them because of the calories and fried fatty goodness involved.  I know that although it would be nice I will live without them.  This doesn’t mean I won’t eat some again someday, but just not now.  It’s okay to spurge or treat yourself here and there, but if you want lose weight or maintain it you have to consider if it fits where you want to go.
  • The most important one– IF YOU ARE HUNGRY YOU NEED TO EAT!  Seriously if you have done the things up above it could very well be that you are physically hungry and you need to fuel your body.  If you are working out like a fiend several times a day then you do need to eat.  Food is about fueling your body to do those awesome kicka@# things like burpees, marathons, lifting 2x’s your own body weight, etc.  If you want to do those things you have to keep up the energy in your body.  One of THE BIGGEST mistakes that people make when trying to lose weight is going overboard with calorie restrictions.  It may take some experimenting to get the calorie deficit right, but doing things like eating only one meal a day or having an all liquid diet for instance will actually cause your body to slow it’s metabolism down. This is where getting past calorie counting and using mindfulness can really help you.  If you aren’t there yet then you might start working towards it.  I know that counting my calories really helped me in the beginning, but it wasn’t a long term lifestyle that I wanted to keep (it’s a real pain in the rear).

When all is said and done you have to look at what your goals are because that should help shape your habits.  My overall goal is to maintain a healthy weight and a healthy body so that I can be that 90 year old runner/weight lifter you hear about in the news.  I love being active and fit; it makes me feel good both physically and mentally so all of my choices should head that way.  It’s possible to get that perfect equilibrium that we strove for as kids when we played on the seesaw or as my part of the country calls it a teeter totter.  However just like a see saw we may have to reposition ourselves and adapt based on life changes just keep working towards your goals.  I also suggest finding a dietitian or a personal trainer to help you with specifics, they are there to guide you when you are feeling a bit lost.

Do you have tips to find the balance between fueling your body and weight loss/maintenance?

 

Checking in

I realize I haven’t posted for awhile, call it writers block and life block; I apologize and hope to get going again.  I would love to report that I was up and running with no problems, but today’s run stopped at 6 miles because it started hurting so bad.  I’m not sure what I have done, but I am frustrated.  I am going to have a self imposed hiatus from running for a week to see if this helps.  If it doesn’t seem to be helping I will start the process to go see a specialist.  I believe that I may need some new shoes as well so I will be looking for some new ones.  I hope your summer is going well so far and you are finding some great ways for yourself and your kids to stay active.  I know the kids in my house would be happy sitting on their electronics all summer, but there are a lot of draw backs to that plan.  Anyway, for now I will say goodnight and I should have a post or two for you soon.  Jenn

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