Time for an update and the update is positive.
Since New Year, I have lost just over a stone. Even better, I find myself fitting into clothes a size smaller. This is the first time I have been a size 12 in many, many years.
Yay for me. I feel great and I feel positive about maintaining my new weight.
The remarkable thing is that I’ve not really found it that tough to lose the weight this time. I’ve not been hungry and I’ve not gone without my red wine and chocolate at the weekend.
So I thought I’d share what I’ve been doing.
I discovered the myfitnesspal app when I first started losing the ‘baby weight’. I think it’s a fantastic tool. But, like any tool, how well it works depends on how well you use it. I have used it well and I have used it badly. More about that in a future post.
Here is why I think I might just of got it right this time:
- Accurately measuring calories out:
I got a new Garmin (I am a bit of a Garmin gadget addict). My lovely husband bought me a Garmin Vivoactive HR for my birthday. I have tried all sorts of heart rate monitors over the years. All of these used chest straps to measure heart rate. All of them have ended up flung across rooms in disgust. I came to the conclusion that I am simply not the right build for chest straps.
My new Garmin is a watch which measures heart rate at the wrist. I have found it to be reliable and accurate. It uses the heart rate measurements to calculate calories burned, so the calorie count is pretty accurate. The Garmin Connect app talks to the myfitnesspal app so the calories I burn are added onto my daily allowance. It also counts steps so I don’t have to tell myfitnesspal how active I am (since this varies every day anyway).
- Thinking about the quality of everything I eat
I have had my daily calorie ‘allowance’ set at around 1500. This is fairly low, but because I am on the bike pretty much every day for transport or fun, I generally have another 500 calories added to this to make up for calories burned. I have found that this level is perfectly achievable without feeling hungry as long as I think about the quality of everything I eat. For me this has meant lots of fruit and veg, and lots of malt loaf. I look for what I can eat which will make me feel the most full, for the least calories.
Sadly, if I consume 685 calories with a slice of tiffin and a medium latte from Costa (I love tiffin and latte from Costa) that is a huge dent in my allowance and it doesn’t really keep hunger at bay for long. That said, a small skinny latte from Costa comes in at 70 calories and, because milk is largely protein, this is actually not a bad high quality, low calorie snack.
- Eating enough and eating often
Eating enough and timing when I eat has been a tricky one for me. I now never go out without snacks (for me, as well as the children). I would no more leave the house without bananas and malt loaf bars, than I would leave without a packet of wipes (Once you have had children, it is almost impossible to contemplate not having wipes on hand at all times, even once the children are out of nappies). I have realised that, if I actually let myself feel more than slightly hungry, I overeat.
Mid-morning and evening are the important times for me. We have breakfast pretty early, then the nursery and playgroup run is on the cargo bike. By the time I have done that, I always eat something. I often don’t feel hungry, but if I don’t eat something around 100 calories, I will find myself eating closer to 500 calories later.
I now try to keep meals under 500 calories, but I kind of count snacks as a meal – especially evening snacks. I eat with my children at around 5pm and I go to bed around 10pm. That leaves a huge stretch of time without eating if I don’t have enough calories to eat in the evening. So, I make sure I have enough calories to eat something in the evening. This is usually the calories I have burned through cycling, especially if I have been on the bike in the evening.
Some days, I find it hard to get my head around eating enough in the evening. It is hard to see that you have 800 calories left because it has been an active day and not to think that that is an achievement, especially if I’m not actually feeling all that hungry. I have done this in the past and have found that the next day, or even the day after, I go on a bit of an eating rampage. Bring on the Costa tiffin and unlimited home baking! So now, if I have 800 calories left at the end of the day, I use those calories before I go to bed.
- Minor changes in family meals
I recently watched the ‘Hairy Dieters’ programmes and thought they had lots of good ideas for cutting calories without sacrificing enjoyment. I bought the cook book too and have found it really helpful. It has some good, simple, tasty recipes which have been acceptable to everyone in my family (Husband: larger portions, 4 year old: happy to eat most things, 2 year old: put bread with it).
I have taken the hairy biker idea of little swaps and used that with other meals too. So, if I make pasta and pasta sauce, for me I swap the pasta for baked sweet potato (5 minutes in the microwave so not a separate meal to my mind) – just as filling, half the calories. My family loves chilli and quesadillas – I make the chilli with quorn mince, use the food processor to add in loads of peppers in disguise, and I have baked potato instead of quesadillas. Lunches have been the same minor changes – one slice of toast with extra baked beans or scrambled egg is more filling for less calories.
- Chilling out about going over my daily ‘allowance’
I no longer panic when I go over my daily allowance. I regularly do go over it and I am still losing weight. My reasoning it that I have my allowance set fairly low and that leaves a nice ‘margin of error’. According to the NHS, a woman should consume around 2000 calories a day to maintain her weight. So, even if I go over by 500 calories every day for a week, it’s really no disaster. I probably won’t lose any weight that week, but I probably won’t gain any either, and that is fine.
I am not en elite athlete and I never will be. It is not vital that I keep my weight low, it never will be. I just want it a little bit lower. I always go over my allowance on Fridays and Saturdays. Wine and chocolate. It is worth appreciating just how easy it is to consume a couple of thousand calories through wine and chocolate. This allows me to be moderate in my indulgences and to be aware of them, without giving them up entirely. If I have kept more or less within the limits I have set throughout the week, although I go over at the weekends, my average daily calorie consumption for the week is still under 2000 calories so I should still lose weight.
So, these little revelations have meant that for now I have found a ‘diet’ that I can keep to and not feel deprived. I also feel that I am not demonstrating an obsession with dieting to my children. I am perhaps demonstrating an obsession with healthy eating and moderation to my children. To me that is ok. I want to bring my children up to be active and to eat healthily, not to diet. I find that if I stay active and eat healthily (not Costa tiffin, or at least not too often), then I don’t need to diet.