You’ve heard the expression ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’. I have been doing things a little backwards. Breakfast like a pauper, lunch like a king and dinner like a prince. It’s been 7 weeks and not a single pound lost, or gained for that matter. I can’t possibly plateau again especially with so much weight to lose and the amount of exercise I’ve been doing.
Workouts have been consistent 3-4x a week of taekwondo for 2-3hours. Home workouts of weightlifting and yoga 2x a week. On top of twice a day dog walking.
Food is consistent:
Breakfast: Coffee + Oatmeal or Mini-Egg quiche
Lunch: Salad w/ pasta, or lentil soup, or some sort of veggie concoction with carbs; Veggie pita pizza, or roasted brussel sprouts and chicken with penne.
Snack: Orange or granola bar or banana or greek yogurt or pretzel and laughing cow or veggies and tzatziki
Dinner: Protein shake or meat + veggies. (chicken and asparagus, or steak and brussel sprouts etc..)
That is pretty much the variation of my diet. On the weekends I’m a little more lax and I tend to eat a lot less. Oddly enough, this week I had popcorn shrimp and a beer on Thursday, burger on Friday and burger on Sunday…and I lost one pound. I don’t understand it, but I sure did work out a lot this week.
My calories are where they are supposed to be between 1700-2100 per day (depending on workouts). Thanks to this sweet new free app I found called MyNetDiary , keeping things in check is super easy. You log all your food, work outs, weight, and measurements. And they analyze things for you at the end of the day and tell you what you did great with and where you need to improve. For example, I needed to eat a bigger breakfast and watch my sodium.
So, in remembrance of my Tweek Week not too long ago, I…. will eat breakfast at a reasonable hour at a reasonable size!
Here’s my flaw: I wake up around 5:30am, and I don’t eat breakfast till about 10:30-11am. All the buzz about breakfast is ‘eat within 2 hours of waking up’. But I’m never usually hungry when I open my eyes. If I had my way, I wouldn’t eat till 1pm. And I used to do that. Right up until I passed out on the train in downtown Boston and had to go to the ER. I certainly don’t starve myself, but life gets in the way and all of a sudden it’s 4pm and you haven’t as much finished your morning latte let alone eaten 3 times yet.
At this period of my life, I was going to school full time and working full time. I have devoted the last 2 years to undo the damage of stress and not eating properly. When my doctor came in and pumped me full of saline (which by the way, when you’re dehydrated, makes you feel AMAZING). It was around 6pm, and he asked me when the last time I ate. I certainly didn’t eat that day, or dinner the previous night. I remembered eating a slice of pizza around 1pm the previous day. He gave me a look like ‘c’mon, you know better than that’.
I waited for my scolding, but he was sympathetic. How could an ER doc not be? He must have been busier than I’ve ever known. He broke it down for me:
“You eat breakfast around 11am, right? Lunch around 3pm? Dinner maybe 7 or 8? Maybe a snack around 9? You go to bed, you wake up around 5 or 6, and you don’t eat breakfast again till around 11am. That means your body has gone at least 13 hours without food. This is not good for your metabolism. And even worse if you skip meals. This is why you passed out. You can’t go 18 hours without food. If you’re trying to lose weight, the most important thing to do is eat breakfast no later than 2 hours after you wake up.”
I did take heed, but my breakfast still wound up being pretty late.
So THIS week, I’m waking up earlier and eating breakfast BEFORE I leave the house! And it will be the biggest meal of the day.
While I’m becoming more toned, there is no way I shouldn’t be losing weight. Yes, yes, we all know replacing fat with lean muscle makes you weigh the same/more. But I’ve still got a long way to go.
Why all this focus on weight loss? Competition Sparring, that’s why. I’m not in it yet, but I’d like to be. It is very possible my first competition sparring match could be as early as 3 weeks away, and while us lower belts don’t really need to worry about weigh-ins, as a black belt competitor, you do! I’d like to know it is possible to lose the weight, when I need to. And nothing gets me motivated like a good competition! I’m years away from my black belt, but it’s just another goal to work towards. I do hate the scale, but it is a good way to keep yourself on track.
Today for breakfast, I ate at 6:45am! Almost 5 hours early than my normal eating schedule. I had egg with spinach, mushroom and goat cheese, one strip of bacon and toast with almond butter on it. I was SO full. I had to force myself to eat, and we’ll see how the rest of my days goes. Perhaps this just might be the trigger I need. When you go that long without food, your body goes into fat storage mode and hangs onto all those extra calories because it doesn’t know when the next time it will get fuel. Only makes sense to put gas in the car before I drive, right?