When I committed to losing 10 pounds, I didn’t exactly have a plan on how to do it. This was really unlike me since I have been a planner for as long as I can remember. I love scheduling out my days, planning my meals, and organizing my workouts. To me, planning these things helps me to be more efficient. As they say,”failing to prepare is preparing to fail.” Right?
While planning can definitely make life easier, my past has told me that living to a regimented food and exercise plan can be very detrimental. In fact, planning was a big factor in my struggles with weight and Binge Eating Disorder during my early twenties. I couldn’t seem to allow myself the flexibility to enjoy life while also maintaining a healthy lifestyle. The two were mutually exclusive.
I believe my approach to losing the weight this time was much healthier than in years past which tells me I have come a long way from where I was. I am really proud of that.
How I lost 10 pounds in 8 weeks:
I always hated the concept of restricting portion sizes in the past, and now I am not entirely sure why I did. Maybe it’s because I grew up with four brothers who could eat entire pizzas and still maintain 8% body fat. Yep, that was definitely it.
I made one small change to portion sizes that I believe made a huge difference. It’s nothing revolutionary so don’t get your hopes up.
I would always prepare Jack’s meal first. Since the boy couldn’t keep weight on, I gave him enough food that I knew he would be full but didn’t limit his portions. Then, with his plate next to mine, I would serve myself half the amount he was eating. Boom – there it is. For me, preparing the plates in that sequence taught me to consciously pay attention to portion sizes.
The second change I made to help me lose ten pounds was to pay attention to my macronutrients (you know – carbs, proteins, and fats). The key phrase in that last sentence was “pay attention to.” I did not track macros at all during this time. In fact, at that time I wouldn’t have been able to set up a proper plan based on macronutrients since I had always been brain-washed by the low-carb craze. Instead, I paid attention to them.
If I had avocado (fat) for breakfast, I would consciously skip the peanut butter later in the day. Or if I wanted extra rice in my stir-fry for dinner, I would have a salad for lunch to give myself room to enjoy more carbohydrates.
The third concept that helped me lose the extra weight might be a bit controversial, but it worked for me so I will share it with you.
I switched from lifting heavy weight at low reps to lighter weight at higher reps in my workouts.
Don’t get me wrong – I love to lift heavy weights and I think it can be extremely beneficial (when done with proper form). But for me, lifting super heavy weights only aided my weight gain since I wasn’t controlling my portion sizes. Hello unwanted bulk! I also found that more reps allowed my workouts to be more cardiovascular which assisted in dropping the last few pounds.
I did it. Not a lot and not all at one time. I incorporated about 15 minutes into my workout each day. And let me tell you what…it helped.
So there you have it! How I lost 10 pounds in about 8 weeks.