I have been running for just about 6 weeks now and drum roll....... I have GAINED 8 pounds, I weighed in yesterday. How did this make me feel? Well let me tell you, I could be mad and want to quit or be mad at the scale and blame it on anyone and everything. Instead I chose to investigate it and figure it all out. I think my eating has gotten a little out of control. I am working out so hard and thinking, I deserve to overeat or to not track my eating because I am doing so awesome working out. Well I have not been doing nearly as well as I thought. I thought back and realized I haven't lifted weights in over a week. Or for that matter even lifted regularly the past 4 weeks!!!! That is so unlike me, I love to lift and love the way my body feels during and after lifting. Am I using running as an excuse to get me out of my other workouts? Well whatever it is it has officially bitten me in the butt!!! Big time. Do I think I have 8 pounds of fat? NO, I don't. I know I have gained muscle, but not 8 pounds of muscle.
So I decided to revamp my fitness and nutrition goals. Not only to regain control but to teach me that I am not above tracking and planning. I think I had a power struggle with myself the past few week. I am proud to put that behind me and share my new goals :)
I know that losing weight is about 80% of what you eat. I know that I have been totally lax in my eating. I have never before cut out the high fructose syrups, so why now? I just don't think they are good for me. I am going to try it for a while and see how it goes. I already don't eat a lot of it processed food and that is usually where it is found so hopefully it won't be to hard. I don't eat a lot of pasta but decided that the pasta I do eat will only be whole grain. I decided I need to incorporate more veggies, I struggle in the veggies department. So if you have any yummy ways to enjoy veggies send them to my email. I am up for trying new things. Supplements I have been horrible at taking them if fact they have been non existent for a LONG time. So I know that getting back on taking them will be a HUGE help to my body.
On top of my goals I made a weekly workout schedule.
I can add to this schedule if my body feels up to it, however I CAN'T eliminate things :)
To top if all off my daily, weekly tracking calender.
I really feel like the planning session, I had with myself has helped me out a TON!!! I was able to dig deep down inside and find out what was missing, in my nutrition and exercise. I honestly think it is so important to spend some time with yourself and look at your goal and plans and see where you want to be. Yes I had a half schedule but that was about it, I threw everything else out for focusing on the half. When in reality I needed to incorporate the half into what I was already doing.
How do you plan your goals and nutrition?
Send your yummy veggie recipes to healthystride@gmail.com
37 comments:
Sounds like a good plan! When I increased my exercise, I gained as well, and some of that was due to the fact that I was just hungrier. It's a hard balance to get enough food to fuel yourself and not over eat.
Some of it is water retention from your muscles hanging on to it as they repair, so you will see that drop off probably more slowly than you would like as you continue to exercise, so don't let that bother you.
I've spent the past year trying to figure out what is best for me and my harder training schedule and it is definitely a work in progress!
This is a great realistic plan. I love roasted veggies. Water is key to me. I've found many times that I'm eating like a mad woman because I'm "hungry" when in fact I was thirsty not hungry! You're still doing great girl! :)
Can I make a suggestion?? The supplements are not necessary. Are you taking these (Chia and Flax and Vita E) via capsules? If so, get them through food instead! If you are taking fish oil you are wasting calories and money on the others. You should get your fat from food, and get your Omega-3 from fish oil, that's fine.
Other than that I LOVE your goals and I wish you the best of luck in sticking to them. For me, my goal is to not drink more than two beers when I go out this summer (parties, bars, weddings, etc). I have been drinking too much. Not getting drunk by any means, but still I feel like a lush sometimes! It's not helping with my toning goals.
Great idea! I know that you are going to be able to do this you have a plan and are in the right mind set. Good Luck!
Sounds like you have set up a great plan! It's awesome how organized you are. :) I gained weight when I started running 4 months ago, and it has just now come off, but I've lost inches and my body is completely different, even though at this point I weigh the same as when I had just started. Stick with it and listen to your body! :)
I use myfitnesspal.com to track my calories and workouts. So far, it has been working well. I can even add something I am thinking of eating to see how it will impact my nutrition for the day; this has helped me to eliminate bad stuff. You can have a look at my page: http://www.myfitnesspal.com/fitnessfoodtravel.
I think that sitting down every once and awhile and really taking a hard look at what you're doing can be so helpful. Good for you for taking control!
Good investigation :-P A lot of ppl gain weight when they start running. 1 reason is probably what you determined (you take liberties you otherwise wouldn't) but I also think your body adjusts in some way we can't see and in the short term, you gain weight as a result.
If you're lifting weights and doing yoga and other cardio, you may not need to run as much as your half schedule requires. You may want to check out some of the thoughts on this website-
http://www.crossfitendurance.com/
read the "About" section or the Forums.
Kelsalynn
Normally I dont really "plan" for my meals or my fitness. But seeing your weekly fitness routine makes me want to set up a Sunday goal of myself for the week & try to stick to it. Think it may help me with exercise a bit.
And I think you look wonderful. Youve done an amazing job on losing weight, congrats, you are beautiful :)
I made something similar to your goal charts on a recent post. I have to do it to keep me motivated. I use stickers! I feel like a little 4th grader! LOL
Try a crock pot pasta sauce - cooked lean ground beef or turkey, canned crushed tomatoes, canned diced tomatoes, onions, garlic, mushrooms, yellow squash, zucchini squash, carrots, and any other veggies you think would taste good - cook on low all day long. Mix your whole wheat pasta with spaghetti squash and put this sauce on top of it. Lots of veggies and it's a hearty sauce that tastes so yummy! Sprinkle with parmesan! =)
great! Sounds like a good plan!
Don't beat yourself up about the gain. Training for distance running will tend to make you gain a bit of weight unless you're incredibly vigilant about eating right.
Veggies are like a drug for me. I can't get enough. Here are some tricks I have.
-Spaghetti squash. Serve with a bolognese sauce. It doesn't taste just like pasta, but if what you're really after is the pasta sauce, this will do the trick in a pinch. And it's quite good.
-This roasted chicken recipe: http://idinealone.blogspot.com/2008/11/chicken-with-peas-and-mushrooms.html I make it all the time with whatever veggies are available. I've done it with brussels sprouts, broccoli, zucchini, asparagus... The list is endless.
-Salad. I make a big bowl of salad at the beginning of the week, being sure to include some sort of chicken or ham and scoop out servings to take to work for lunch every day. It's amazing how well that kills cravings.
Good luck, and have a great week!
Good job! Instead of going into a nosedive at seeing the gain--you dove into research and planning. Excellent! Deb
You're a planner like me, I like it! :) I need to see everything laid out on lists and graphs. It's sooo helpful!
I need to do this myself, it's been awhile since I've planned work outs and I can tell. I feel soft.
Meal planning is something I do every week, it helps me stay on track with my dinners and saves me time wondering what to cook in the evenings. I love it!
I have done the same thing with running--letting myself eat what I want, thinking that I am working hard enough to deserve it. And I do gain weight when I train hard (muscle), but when I am watching what I eat, I look leaner, even if the scale stays the same or goes up slightly. So, I know what you are talking about. I am tracking calories right now, hoping to lose 20 pounds by the end of September. I have lost 2 so far! ;-)
I like your plans and goals. They look healthy and realistic. You are doing awesome.
I like to eat salads with spinach and cabbage sliced very thin. I also make green smoothies with spinach and/or kale and dates, mixed berries (blueberries, raspberries, marion berries), bananas or whatever fruits I have on hand. I just add water and ice and blend it up. A quick, easy way to get in fruits/veggies and very filling.
Love your plan. You have a great positive reaction to something that COULD have been a little crushing. Weight is like that, isn't it? I'm like you though..I plan a lot. My workouts, my foods, my day..everything. I like to cross things off a list and see what I've done, but also see everything that has been accomplished. Instead of a 'to do' list, it's a "I did it" list. :D Keep up the great work.
Oh, and veggies..have you had baked zuccini fries? Um. YUM!!!
Great job on the planning. So smart of you to stop and rethink what's been different.
I struggle with not drinking enough water. I forget to keep it near me. When that happens, I usually eat thinking that I'm hungry when in reality, I'm thirsty.
dude, you are super organized. I only dream of charts like that! You are brave and I am in awe of your honesty with yourself. I am still working on the eating part. It is a tough balance. Can't wait to hear how it goes. you can do it. Let me know what multi vitamin you take?
I work much better when I have a specific goal to work towards. My new goal is training for the Hood to Coast relay race this August.
Great plan!! Having a workout plan makes all the difference for me. I really like your goals; what a great way to break them up and categorize them!
Wow! Love this! I like the accountability you have taken for yourself. I can't tell you how many times I have been talking with people about nutrition, weights, and cardio and they say something like, "Well... I'm doing all this and I can't seem to lose." I even been guilty of it.
Personal accountability and knowledge for where you are at, what you are doing at the gym and what you are eating is key. Thanks for sharing all your plans and schedules. I love new ideas and by reading all of your thoughts and goals, it has made me rethink where I am too. Keep up the great work!!!
A great plan! I use nutrimirror.com to track all of my eating, and it tells me EVERYTHING I need to know.
As for veggies? I love my green smoothies. Spinach, carrots and the good stuff for flavor - berries, peaches, banana, orange, ANY of those depending on my mood (and my fridge...) Especially now that it's hot, I love the smoothies.
Your plan looks great! I have put on 3 mystery pounds this week, and have no clue where they came from?? Here's to tracking down the source, and moving forward!
I am blown away by how organized you are. I always plan my meals for the week, but I've never done such a detailed exercise plan. Me likey!! I'm sending you good stick-to-it'ness vibes. ;P
Rae
xo
Oh geez! I feel embarrased about my stupid habits now! In a good way I might add. Reading this post my cheeks got all pink but I feel some "embarrasment" energy kicking in :)
Good luck!
Lindsey,
If you own a steamer, try slicing up zucchini and yellow squash with onions and steaming them. Then sprinkle with fresh grated parmesan. ( just a little )
You might also want to try broiling asparagus with a little olive oil and dill at 425 for ten minutes, Both of these vegetable dishes are super yummm!
Good call... most things that contain h.f.c.s are complete rubbish!!! I find it harder to control my appetite when my running starts to hit high mileage... then again the other thing to remember is that there's more to being healthy than what the scale says.
I am working on my summer plan now! Yours looks so awesome!!
I love how positive you are:) Just so you know I always gain a few pounds when I start to workout. The same thing happened to me. Lindsay, I am telling you that some of it is most certainly muscle...I promise! It just will take a bit for everything to balance. I hope that you have a wonderful week:)
love the organization !!!
i am so bad about sweets, i don't know how to stop and then i convince myself that i work out therefore i can have it. i am good if i prep and plan. right out meals and shop with a list, but i have been NOT doing this and then i resort to bad choices.
When I first starting training/running I gained weight too. And NOT all muscle. But I was just so hungry that I ate all the time. All the wrong foods! Making a plan is a great idea. Sounds like you already have the knowledge to make good choices. Good luck!
Thai food is great! There are lots of fresh veggies, and you can make it at home. Stirfry veggies with some chicken, shrimp, pork, or beef. They're so good and healthy.
Thank you for this! It will make it easier for me to start my journey!
Great plan in place. Very comprehensive. You are an inspiration!
I LOVE your attitude and your determination! ( :
Such a great plan. I have a few ideas for veggies as I really struggle with them too. I like to 'hide' them when I can. Cut up Capsicum peppers, carrot, celery, Zucchini and tomaotes and roast them in a medium oven until they're soft, then throw them into a blender with a bit of vegetable stock and you have a fab sauce for pasta.
Another favourite of mine is Stir fried veg in chilli sauce. Slice up whatever veg you like into strips. Peppers, Zucchini, carrots and mushrooms are great. On a non stick pan heat 2tsp of garlic paste and 2tsp of ginder paste. Add one diced red and one diced green finger chilli and two tbsp of soy sauce. Pour in 50 ml of Veg or chicken stock and add tbsp of honey. Throw in your vegetables and stir until the sauce thickens. You can leave out the honey if you don't want the extra calories. This can be served as a side dish or as a main with wholewheat noodels or rice. Enjoy.
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