1 lb.
3500 calories.
3500 calories over means I gain a pound; 3500 calories under means that I lose a pound. That means that I need to cut 500 calories per day on average to lose one pound that week, whether by cutting calories from food or exercising it off.
It’s that simple. (& that difficult)
As my good pal Andrea put last week in an email to our weight loss challenge group:
How long does it take you to burn 500 calories? On a good day – 50 minutes. But how long does it take you to inadvertently eat 500 calories? If queso, chocolate, beer, or any of our other favorites are involved – about 5 seconds.
Truth, IN YOUR FACE.
This past week, I maintained my weight. I pretty much expected that to happen because of the amount of eating out that occurred – business lunches, lunch with friends. I made better decisions than I typically would – by ordering a salad rather than chicken salad on a butter croissant. Skipping the appetizer & bread at work lunch. Or ordering a vegetarian burrito, hold the guacamole & cheese sauce. It was a really good week as far as consciously making choices – how every 24 hours, I can handle it. Yep, I would have preferred that butter croissant but you know what? It’s one meal. I really wanted to stay in my jammies on Monday night, but it was one hour at Zumba class that in the end, made me feel amazing.
& I’d really like to go eat my weight in cake at the new Whole Foods that just opened nearby, but there will be plenty of time for cake later.
On the menu this week: only one business lunch! woot! & the rest is eating in, which really helps. Thinking about dusting off my kicks, too, because it’s light outside after Harry goes to bed these days.
What about you?
Good job, dear! Temptation after temptation is hard to resist…and you did it! Maintaining in a week like that is a true testiment to your determination to get healthy and stay healthy!
Have an amazing week!
Thanks!
yep, I figure it’s time to more focus on how to make it work for the rest of my life, which includes weeks like last week!
It’s one of my hardest things. With the kids, I see them for a few hours of morning rush time in the am, then for a few hours of homework/dinner/baths on nights I’m NOT working late in the pm. I want to spend that time with them not going to the gym. I’ve been trying to make a healthy lunch and doing some yoga at home at night before going to bed, as well as trying to work out at the gym in my office building.
Working full time sucks on a mama’s health!
yeah, I’ve REALLY struggled with that. Work lunches where the menu is set, no time for the gym, etc. I tried to finagle a few things at my office to make it easier for me to go to the gym, but no dice. I’m still trying to find a way to work it in.
Holy shit it takes 50 min to burn 500 calories?! I had no idea. NO IDEA!
yep. I remember from my gym-going days that if I busted ass on the elliptical for 30 minutes, I could usually burn around 350ish calories? So 50 for 500 sounds about right.
I would love to hear more about Zumba. I’m contemplating it.
FIND A CLASS!! Seriously.
It’s basically dancing for an hour. But not choreographed. Like…we’ll do a “Mambo” theme & lots of ball changes in a row, then switch feet. It really makes your calves burn. Or there’s this crazy move where you go forward on your left food & turn your body sideways, then cut your arm down, then back to center, then step back with your arm raised. It sounds wonky & easy, but then you double-time it & do it 20 times in a row & you are BEGGING for mercy.
Or we’ll “Supermodel” sexy walk to the mirror (which always makes me laugh & feel ridiculous) & then we hop/slide back into place. Rinse & repeat for roughly two minutes & your outer thighs are on fire.
Is there anywhere near you that does a free trial? Maybe check a dance studio – I pay $5.00 per class.
Sometimes staying the same is a Victory. We need to celebrate those moments as well as the losses. It means we’ve adjusted and things are starting to groove.
This week was less than stellar for me as my Gramps fell and broke his hip and required surgery while my parents were out of time so I’m in charge. This is bad for food. I’m listening to your mantra though – Every 24 hours. I can do this!
oh, I’m so sorry about your grandfather! Hang in there & take 24 hours at a time for everything this week throws at you – you can do it!
Great job on turning away the fattening food! I didn’t do so well in that area. I should really not do Girls’ Night Out at tapas places anymore…I just can’t let those little plates go away without being emptied. I am so envious of your will power!
Good luck this week!
I realized this week that I can make healthy recipes at home, but that I CANNOT make healthy choices when out at restaurants. It was a tough week, but now I’m back to the 24 hour mentality!
I cooked one night all week long due to so many things going on so fast food was a regular occurance this week in our house. I did like you and made very healthy & conscious choices even if they weren’t the choices I would have made a few months ago. I try to keep in the mindset that although I love food, it’s for nourishment ultimately. Such a hard way to think when those waffle fries at Chick-fil-a are staring you in the face!
It’s always motivating to read these. Right now I’m in a rut. I’m bored, I’m lonely, really meals are like the only thing to look forward to. I eat healthy – but I eat too much.
Cause I <3 food.
There has got to be a way to get motivation to exercise. I think that's the problem.
Love that quote about 500 calories.
Water Water Water, That is how I cut out the extra calories.
You should definitely pull out your sneakers and go tonight. I hope you have nice weather to motivate you.
New to your blog via Mannly Mama.
I had that lightbulb moment earlier this year when I realized I was working so hard to run so much then eating ALL of those calories right back. With swimsuit season so close it’s been easier to watch what I eat.
This is my first time on your blog- it came highly recommended by a close friend and I can see why. I am hooked already! I am excited to go back and read some of your other posts. You have a great sense of humor and an honesty to your writing that makes me want to read more. Thanks!
I keep thinking about what you said last week and how you just need to make it 24 hours. We can do this! Some days are harder than others (with work lunches and eating out, etc.) but I am VERY happy with my progress this week… I LOST 4 LBS! w00t!
I have a few challenges this week: Work lunch at Bobby Flay’s Burger Palace (shoot me NOW) my mom’s birthday dinner on Friday, and my nephew’s party on Saturday. I’m hoping to fight temptations as best I can. But it will take everything I have to step away from that cheese burger.
Sigh.
“Truth, IN YOUR FACE,” is one of my new favorite phrases.
I’m so glad I just read this. After I just wallowed and ate mac and cheese and a gigantic cookie (and wine) for dinner. So, thank you. I feel even fatter.
I could eat 3500 calories a day in Reese’s eggs and Sonic’s new hot dogs alone. Must try harder.
Work food is like kryptonite to my skinny jeans. Trust.
Love this post. A lot. Love.
They opened a Whole Foods in WF? Sorry…that was just the first thing that popped in my mind. Ha!
Anyway, you are doing GREAT my friend! I’m proud of you for going to Zumba! Woo Hoo! I SO wish I could go to GBO this weekend for the auction. I can’t though, b/c of a family thing. I’ll miss you!
::mwah::
Amy
Hey girl! So honored to be quoted
And so sorry I’ve been MIA… This lack of Internet access is KILLING ME!!!
PS: I just walked in to see my husband and son and was all “Holla!” because I’m on your blog, and my husband was like “challah?” (this was clarified with words). Apparently hunger runs in the family…
XOXO,
AB