You may have heard me talk about consistency one or two times before, but I’ve read that it takes some people 3, 4, or even 5 times to really hear what you’re saying….. I personally think I’m a 4 or 5 timer, and I’m sure my husband would agree 
So – I have to share… Coming off of vacation I was up a little, but then I ended up kinda staying on vacation if you know what I mean, and suddenly saw 136 point something! Yikes! There I was AGAIN creeping back toward the 140’s… Why – hmmm … could it have been the afternoon raid on the vending machine, the nightly glasses of wine – or perhaps Sully’s Peanut Butter cup ice cream? …. Well ya! You can’t eat 60/40 or even 70/30 and expect to lose / maintain your weight… and I know this… good grief!
So I joined my girls Jenny and Amanda and decided to try for a 1 lb weight loss this week – 1 lb is nothing really, you simply have to reduce your caloric intake by 3500 calories which can be done through food and exercises quite easily…. So what did I do first – you guessed it – created a plan for the week, which included 4 workouts – two boot camp and two resistance training, and a food plan. My food plan included cutting out the wine, ice cream and afternoon vending machine raids right off the bat.
So here was an eye opener…
1 glass of wine is 3.5 oz / 85 calories – ok how many of us honestly have just 3.5 oz of wine? I’d say double that which is 170. Now and let’s multiply that by 5 – which is 850 calories in wine… 1 candy bar from the vending machine – average of 270 calories per bar – again, multiply that by 5 – which is 1,350 calories! and lastly the ice cream – so for peanut butter cup it’s about 300 cals per half cup – and I get a small so that may be about 1 cup (I’m sure I’m short handing it here) and I went two times – OMG – that is 1,000 calories – yikes!! Wow – just by cutting the obvious junk out – I cut my calories by 3400……. just shy of 1 lb weight loss!
Now let’s add in my exercises – boot camp is probably the same as high intensity aerobic – and we go about 35 minute after deleting breaks, the warm up and cool down. This would give me about 350 calorie burn, twice a week (700 cals). I also try to walk two times a week at lunch for about an hour – which is about 200 calories per walk (400 cals), and lastly – I do about two weight resistant workouts (done in circuit form) for about 40 mins, I’ll give that 250 calories per workout (500 cals) … Adding all that up it comes to about 1600 or so calories burned in activities…. not too bad.
So I know logically that I could be down at least 1.5 lbs….. Alright – let’s do this – I’m stepping on the scale ….. drum roll please………. My current weight is ….. 132.8 !!!
Woo hoo and WOW! Down 2.2 lbs from 135 lbs in one week, and all I had to do was make a plan, cut out the obvious junk, and be consistent with my workouts and following my food plan…. I did not change anything else, honest – Oh I have to share one more thing – My husband Mark has jumped on the weight loss bandwagon and in one week, by being consistent, and cutting out his obvious “junk”, and adding some tabata’s in at the end of his planned work outs, he is down 7 lbs!!! Super proud of you honey!!
Hey, if we can do it, there is no reason you can’t do it too… So let me ask you this – are you ready to write your plan?
If you don’t know where to start or how to get a plan – drop me a line and I’ll be happy to help….
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