Post by autumnfire on Aug 27, 2014 14:42:39 GMT -5
So I'm down 9lbs. A far cry from where I want to be, but success right? Right now I'm getting into the Beachbody workouts. I think the one I'm doing is called T25? And I have to say, my body hasn't ached like this since my hockey training days. Not even when I'd run 2 miles. But I embrace the ache, tells me I got in a good workout
One thing I've been noticing though is my energy. I've been eating better, cut out the junk, still slacking on the water intake. This lack of energy is in some respects crippling my resolve to get these workouts done. Any advice on what I can eat more of or do to help with this exhaustion. It feels like I'm pregnant again (which I'm not). I just don't want to hinder the progress I've made and I really want to stick to it.
Also what kind of things are you eating? Making sure you are fueled properly makes all the difference. How often are you eating? I personally have much more energy when I eat smaller, more frequent meals rather than 3 larger ones. And you mentioned water. Proper hydration is a huge component of a successful workout. If I get dehydrated I feel like I am going to keel over.
Also what kind of things are you eating? Making sure you are fueled properly makes all the difference. How often are you eating? I personally have much more energy when I eat smaller, more frequent meals rather than 3 larger ones. And you mentioned water. Proper hydration is a huge component of a successful workout. If I get dehydrated I feel like I am going to keel over.
Congrats on the 9 lbs
Thank you for the congrats on the 9lbs.
Just a quick background to explain my food choices. I've cut out carbs and am trying to stick to a Glycemix index due to PCOS (managing it also by taking Metformin). I also am mildly anemic so I try to get at least a few bouts of red meat or some kind of beans per day.
So yesterday consisted of: Breakfast - Shakeology Snack - Yogurt (Greek 100 calories Plain) Lunch - Grapes (likely 20) 1 cup Cannellini salad (red wine vinegar, cucumbers, tomatoes, and Cannellini beans) Snack - 10 peanuts Dinner - Sauted Yellow squash with a red meat sauce over top. 1 glass of red wine.
2 - 16 oz cups of water (total) with lemon juice added for taste.
First, stop with the shakes. They're mostly sugar iirc. You're not getting enough protein, and you need to drop the wine. (I'm sure someone else will give you more details.)
First, stop with the shakes. They're mostly sugar iirc. You're not getting enough protein, and you need to drop the wine. (I'm sure someone else will give you more details.)
Yeah I figured with the wine. sad face lol But do what I gotta do right? Thanks. I'll have to give them to someone else I guess. They came with my workout packet free. I've stopped them from sending future shipments.
Before the shakes I'd have scrambled eggs.
1 egg and 1/2 cup of egg whites. Sometimes I'd throw in veggies, tomatoes or spinach.
Also what kind of things are you eating? Making sure you are fueled properly makes all the difference. How often are you eating? I personally have much more energy when I eat smaller, more frequent meals rather than 3 larger ones. And you mentioned water. Proper hydration is a huge component of a successful workout. If I get dehydrated I feel like I am going to keel over.
Congrats on the 9 lbs
Thank you for the congrats on the 9lbs.
Just a quick background to explain my food choices. I've cut out carbs and am trying to stick to a Glycemix index due to PCOS (managing it also by taking Metformin). I also am mildly anemic so I try to get at least a few bouts of red meat or some kind of beans per day.
So yesterday consisted of: Breakfast - Shakeology Snack - Yogurt (Greek 100 calories Plain) Lunch - Grapes (likely 20) 1 cup Cannellini salad (red wine vinegar, cucumbers, tomatoes, and Cannellini beans) Snack - 10 peanuts Dinner - Sauted Yellow squash with a red meat sauce over top. 1 glass of red wine.
2 - 16 oz cups of water (total) with lemon juice added for taste.
I eat lower carb too most of the time since I carb cycle. That being said you still have a good amount of carbs in the diet with the dairy and produce and beans and not enough protein and fat! You need both to keep you satiated and fuel your body, as they a re digested more slowly.
I'd throw in some PB with the Shakeology or pair it with 2 HB eggs, and eat a yogurt with fat in it or even a full fat one. Add some oil and some chopped meat to the salad. That would give you a few hundred extra calories and probably make you feel a lot better
Just a quick background to explain my food choices. I've cut out carbs and am trying to stick to a Glycemix index due to PCOS (managing it also by taking Metformin). I also am mildly anemic so I try to get at least a few bouts of red meat or some kind of beans per day.
So yesterday consisted of: Breakfast - Shakeology Snack - Yogurt (Greek 100 calories Plain) Lunch - Grapes (likely 20) 1 cup Cannellini salad (red wine vinegar, cucumbers, tomatoes, and Cannellini beans) Snack - 10 peanuts Dinner - Sauted Yellow squash with a red meat sauce over top. 1 glass of red wine.
2 - 16 oz cups of water (total) with lemon juice added for taste.
I eat lower carb too most of the time since I carb cycle. That being said you still have a good amount of carbs in the diet with the dairy and produce and beans and not enough protein and fat! You need both to keep you satiated and fuel your body, as they a re digested more slowly.
I'd throw in some PB with the Shakeology or pair it with 2 HB eggs, and eat a yogurt with fat in it or even a full fat one. Add some oil and some chopped meat to the salad. That would give you a few hundred extra calories and probably make you feel a lot better
1 egg and 1/2 cup of egg whites. Sometimes I'd throw in veggies, tomatoes or spinach.
This is a *much* better breakfast.
Don't get discouraged! I don't know if you are or not, but wanted to add that anyway. Every time I start a new activity, or change my eating habits I tank. It takes a while to fine tune things. You're off to a good start!
1 egg and 1/2 cup of egg whites. Sometimes I'd throw in veggies, tomatoes or spinach.
This is a *much* better breakfast.
Don't get discouraged! I don't know if you are or not, but wanted to add that anyway. Every time I start a new activity, or change my eating habits I tank. It takes a while to fine tune things. You're off to a good start!
Thanks a lot, truly appreciate the advice and support! I am feeling mildly discouraged mainly because of my energy levels. Something about wanting to sleep my life away keeps me from maintaining my motivation when I get home from work. Hopefully with some suggested tweaks I'll be back to the energy I had a few weeks ago! Which if I'm honest is around the time I started this shake regime. Back to the eggs I go
Yes go back to eggs! And I'd drop the grapes and pickup a piece of fruit like an apple or stone fruit. More fiber, less sugar/water. Grapes are very empty nutritionally, and high in sugar. I mean, still better than a cookie, but you could even improve that a bit.
Look at other high protein snacks. Your overall calories are definitely low, but you've gotten some great guidance on that.
Good luck! I always did the best when I was eating higher protein, less carbs/sugar and strength training.
Shakes can have their place in a healthy diet but not as a meal replacement IMO! If you have Shakeology left over it can be great to get your protein in but not in place of a meal. I am taking a wild guess here but I bet Beachbody sells some sort of energy vitamin that is the "perfect" companion to their shake program.
I eat eggs every morning with ezekial bread and it keeps me satiated and fueled for my morning workout. I drink a shake afterwards.
Any suggestions? I know that may seem like a face-palm question.
Breakfast The breakfast you suggested and maybe add in some avocados, meat and/or cheese
Snacks Don't be afraid of yogurt with fat in it, you will feel full longer I love fruit, but it doesn't keep me full. Right now I'm eating a lot because we get it in our farmer's basket, but things like nuts, nut butter on toast or celery if you are avoiding carbs, cottage cheese, string cheese, or a boiled egg help me fight off hunger
Lunch/Dinner Maybe add some meat to your salad or an extra veggie at dinner.
You have had good success with the weight loss so maybe start tweaking a meal or snack and see how you feel. I also find that drinking more water helps me figure out when I am hungry and when I am bored. Good luck, you are doing great.
Yes go back to eggs! And I'd drop the grapes and pickup a piece of fruit like an apple or stone fruit. More fiber, less sugar/water. Grapes are very empty nutritionally, and high in sugar. I mean, still better than a cookie, but you could even improve that a bit.
Look at other high protein snacks. Your overall calories are definitely low, but you've gotten some great guidance on that.
Good luck! I always did the best when I was eating higher protein, less carbs/sugar and strength training.
Yes go back to eggs! And I'd drop the grapes and pickup a piece of fruit like an apple or stone fruit. More fiber, less sugar/water. Grapes are very empty nutritionally, and high in sugar. I mean, still better than a cookie, but you could even improve that a bit.
Look at other high protein snacks. Your overall calories are definitely low, but you've gotten some great guidance on that.
Good luck! I always did the best when I was eating higher protein, less carbs/sugar and strength training.
Pefect! Thank you so much.
And FWIW, I was 230lbs at 5'1" when I started trying to lose weight. It absolutely can be done. Be patient, try new things, change it up, and then be patient some more.
Shakes can have their place in a healthy diet but not as a meal replacement IMO! If you have Shakeology left over it can be great to get your protein in but not in place of a meal. I am taking a wild guess here but I bet Beachbody sells some sort of energy vitamin that is the "perfect" companion to their shake program.
I eat eggs every morning with ezekial bread and it keeps me satiated and fueled for my morning workout. I drink a shake afterwards.
I'm not sure about what they sell next to the vitamins. I was more or less looking at getting into their program for working out so haven't checked out their entire line of products. But I'd put bets on that they do.
I have only been doing the shakes for 5 days so have plenty left over. I may take your advice on using it as a conjunction with other meals instead of a replacement.
I always hesitate to jump in on these posts because I am no expert, but I thought of a few things that might be helpful...
First, it looks like you are working hard to make healthy choices in food & exercise and that's AWESOME! I do think you're not getting enough food though --especially fat, protein. I would be starving.
If you're anemic I think red meat is absolutely your friend, and I'd say maybe go for a serving of lean beef like skirt, flank, or round steak for supper. It's super tasty in a mexican-style marinade, and you could eat it over a big salad with salsa, avacado, beans, and add some cheese or full-fat Greek yogurt for more fat/protein depending.
Also --if you find yourself truly hungry, try to add in more healthy snacks. Do you like raw veggies with humus? Celery & peanut butter? Avacado with fresh pico de gallo and few whole wheat crackers? With your diet goals it sounds like low cal fruits and veggies with a little added protein/fat would be best snack choices.
I don't know anything about shakeology, but if you like a breakfast smoothie, make your own with fresh fruit, yogurt, ice cubes, milk, protein powder. I bet it will taste better & be healthier!
As for the wine, I also love a drink in the evening. But, I try not to have one all the time because wine can really zap my energy. If I want something extra to drink at night that's not alcohol, I'll do plain sparkling water mixed with a few ounces of dark 100% juice like cranberry or pomegranate. I know juice is high calorie & sugar, but if I do just a little but with the sparkling water in summer it really hits the spot.
Good luck to you. Hope some of these ideas are helpful.
I'm also anemic, and I find that whenever I'm slacking on getting iron-rich foods in, all I want to do is nap. So the first thing is to make sure you're solid in that area. I'm not a huge red meat lover, but I'll do easy little things like add spinach and/or broccoli to my eggs in the morning (I second switching out the shake!) or chicken and black beans to a salad. For snacks I'll do almonds in the morning and almond butter on crackers in the afternoon.
Regarding diet, I also have to make sure there's enough fat in there. Good fats, like avocados, almonds, etc. are your friend. I can't eat fruits for snacks because I always end up feeling even more hungry, so even though it's lower in calories, I end up having to eat more so that's kind of a moot point.
In my non-expert opinion, those are the two main factors that determine my energy level. Definitely don't be afraid to eat, but just keep the portions controlled and the choices healthy.
And because I know sessalee feels me on this: fuck egg whites. Just eat the eggs. All the eggs.
A 2- or 3-egg cheese omelet, for example, would be lots of protein and fat.
Also: how much are you sleeping? When I ramp up my workouts, increasing my sleep is imperative to energy levels. Your muscles need time to repair themselves.
And because I know sessalee feels me on this: fuck egg whites. Just eat the eggs. All the eggs.
A 2- or 3-egg cheese omelet, for example, would be lots of protein and fat.
Also: how much are you sleeping? When I ramp up my workouts, increasing my sleep is imperative to energy levels. Your muscles need time to repair themselves.
You got me
I eat 2 eggs for breakfast daily. With cheese. The whole egg. My breakfast is delicious and full of protein and good fat. On weekends I eat 3 sometimes. No shame.
And because I know sessalee feels me on this: fuck egg whites. Just eat the eggs. All the eggs.
A 2- or 3-egg cheese omelet, for example, would be lots of protein and fat.
Also: how much are you sleeping? When I ramp up my workouts, increasing my sleep is imperative to energy levels. Your muscles need time to repair themselves.
You got me
I eat 2 eggs for breakfast daily. With cheese. The whole egg. My breakfast is delicious and full of protein and good fat. On weekends I eat 3 sometimes. No shame.
If I am doing a real low-carb breakfast, I will do 3 eggs and 3 strips of bacon.