The weight loss program I’m doing lasts for three more months, so we talked this week about what we want to do to finish strong.
I’m going to aim for losing one pound a week. To do that, I need to have a deficit of 500 calories per day below my adjusted base metabolic rate. On days that I exercise (and burn 250-300 calories), I can eat ~1,500 calories; on days I skip exercise, I need to come in closer to 1,300 calories.
I’m going to have to focus on being more disciplined in three areas:
- Logging my food more consistently so I don’t have calorie creep.
- Not snacking on chocolate, even dark chocolate, because I’m rationalizing myself into bigger and bigger servings of it.
- Avoiding trigger carbs—tortillas, chips, and bread—because I’m doing a bad job of sticking to a single serving size in any of those.
I also need to be sure to incorporate strength training into more of my workouts, even if it is only adding sit-ups, push-ups, planks, and squats into my day. The more lean muscle mass I have, the easier it will be to burn calories, and lean muscle mass only comes from strength training.
So, that’s the plan.
A pound a week seems slow, but that’s just in comparison to what I’ve been doing. Realistically, in the scope of getting to a goal weight I plan to remain at for a long time, it seems reasonable.
I’m totally grooving to this comment from Texas Cowboy Dancer, who really put my plateau whining into perspective:
We’ve all been at spots where our progress slows to a crawl. The trick is to not let a plateau turn into a decline. After all, the ultimate goal is indeed, drum roll please.. a plateau! One where we’ve met our goal and we maintain it. Those intermediary plateaus are “recharging stations” where we rest and get ready for the next push toward our final goals.
So, I’ve just been recharging, getting ready for the next push.