My 2013 goal: go from 63.5kg to 60kg (i.e. 140 to 130lbs)
I haven't been 60kg since I was 20!
This is what happened: I gained 10lbs! With the post Christmas indulgence I hit an annual high of 68.4kg (151 lbs) just after Christmas.
The weight gain did not come as a shock - I've been tracking almost weekly using the Fat Creep app and I saw it coming but didn't particularly care.
This year, I decided to make the goal SMART and actually set out how I was going to lose the extra weight. Luckily, my husband got me the FitBit for our anniversary and just having the gadget made me realize how sedentary my life was. My two weekly 5km jogs were not enough to counteract my incessant nut scoffing and my passionate love affair with desserts.
Because I wanted to start the year at 67.5kg exactly, I started my weight loss regime on 30-Dec. By some stroke of luck my Fit Bit is sending me summaries that exactly match my diet cycle. As always I am not dieting but getting rid of the silly habits that I had started slipping into.
So, what changes have I made?
I have committed to at least 10,000 steps a day!
I never really considered walking exercise so I didn't do much, I thought it was so low impact and hence not worth the effort. What I have discovered with my FitBit is that I was only walking 3,000 to 5,000 steps a day which is as low-activity as a life gets. Not good enough!
I am still only doing my two 5km a week. The only difference in 2014 is that I'm doing it at a gym rather than outside - I couldn't take the cold anymore. With a treadmill I can increase the intensity of my jogs much more easily so I am enjoying it.
I am currently jogging on Tuesday and Thursdays.
3. WORK OUT IN THE MORNING
I always used to jog around midday but I have always known there is an extra benefit to doing it first thing in the morning - it gives your metabolism an all day boost. I decided to stop being lazy and just do it! I'm now up at 6.30 a.m. instead of 7.30 a.m. - it's not a huge change.
4. RESISTANCE TRAINING
Two thirty minute sessions a week.
I hate resistance training (!) but I can't deny that I do see much better weight loss and maintenance when I do it. To start off with I think two sessions a week is enough. I'm using a DVD to do it.
I am currently doing my strength and resistance training on Wednesday and Fridays.
5. PRE-WORKOUT FOOD
Research suggests you burn more fat if you have a shot of unsweetened black coffee 30 minutes before you work out. I am using green tea - I don't know if that is as good a substitute.
6. WEEKEND ACTIVITY
I have committed to either a swim, a long walk (2 hours) or a gym class once a week at the weekend...finally!
Weight loss is really just about what you eat; eating less is enough to lose weight even if you do no exercise at all. I am also exercising because I actually want to be fit. I've made the following changes:
What am I missing?
So, at the moment I am not doing anything drastic just what I should be doing anyway taking care of my health.
Five portions of cake completely destroyed week 4/5. What was meant to be an "I am feeling sorry for myself" cake turned out to be a big celebratory cake leading to a portion of cake per day for four days with two portions on the Sunday! Yikes!
Of course, weight loss = zero, I should just be happy I didn't gain!
|Heather Katsonga-Woodward: On Business, Life & Everything In-Between||
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