As you (hopefully) know, I am really committed to losing weight and getting back to my goal weight, and have been back on track and focused for about a month now. One of the main “secrets” to my success with weight loss is having a plan of action. We do an exercise at the Weight Watchers PowerStart Session called PowerPlans for new members, and during it we take a look at our week and look at different events/things we have coming up. This way we know where to use our extra points (or calories) and also just have an idea of what our week is shaping up like. I do this for myself every single week, and it makes such a difference!
In terms of food, I’m sort of disappointed to say that I think the special formula for me personally to lose weight is for me to eat just SOME of the activity points that I earn, and none of the weeklies. Now, I earn a ton of activity points, so I’m getting somewhere between 50 and 60 per week, and when I have about 20 of those leftover, I tend to have the most success on the scale. This is new for me, because I used to be able to eat all my weeklies PLUS my activities and still lose, but that’s just not doing it for my body anymore.
This may have something to do with the free fruit, because I do eat A LOT of fruit – probably about 4 (and sometimes more) servings a day. I usually have 1-2 pieces with breakfast, one with lunch, one with my afternoon snack, and one serving after dinner. But I absolutely love fruit and know that it’s good for me and not something I abuse, so I don’t want to cut back on it for now.
All that said, here’s my menu plan for this week (though some changes are made below the plan):
|Monday||1 cup nonfat greek yogurt, 1/2 cup high fiber cereal, sliced banana||out to Nooshi – planning on sushi + seaweed salad*||cottage cheese + sliced green pepper, clementines||Grilled tofu, sauteed spinach, baked sweet potato**|
|Tuesday||Toasted english muffin w/cottage cheese + banana||Lentil + Feta Salad||String Cheese + green grapes||Homemade refried bean + cheese burrito|
|Wednesday||1 cup nonfat greek yogurt, 1/2 cup high fiber cereal, sliced banana||Homemade refried bean + cheese burrito||cottage cheese w/clementines||Making dinner w/ Erika|
|Thursday||Toasted english muffin w/cottage cheese + banana||Lentil + Feta Salad||string cheese w/clementines||Grilled Hamsteak w/veggies + brown rice|
|Friday||1 cup nonfat greek yogurt, 1/2 cup high fiber cereal, sliced banana||leftover grilled ham + veggies||cottage cheese w/red bell pepper||TBD – movie night!|
Just to be totally clear, in general, I do eat more than what is written above. I eat at least my 30 PointsPlus per day, and tend to shoot to have 5-7 for breakfast, 7-8 for lunch, 2-4 for an afternoon snack, and the rest (11 – 16) for dinner/dessert. I normally workout after work, so I’ll have a snack like a smoothie, a corn tortilla with turkey and cheese, or a glass of milk while I get dinner ready, but it just depends on how my evenings play out.
Also, these menu plans DO NOT always turn out as planned. Case in point – yesterday.
* = So that was the plan, but what did I end up getting instead? Grilled shrimp vermicelli, which is actually a pretty healthy option in general. But, it came with a fried spring roll (not written on the menu – weird) and about 2 cups of vermicelli noodles. I was planning to try to only eat about 1 cup of the noodles and for a second thought about not eating the fried spring roll, but it was just so delicious I kept eating and eating. In the end, I ate the entire plate, and calculated the PointsPlus value at 20! Twenty! Crazy, especially since I picked something on the healthy side. That said, I didn’t freak out about it, and really really enjoyed the meal, so in the end it was worth it.
** = Because of the point above, dinner ended up being a lot lighter since I was only working with 5 pts+. I had a smoothie when I first got home from work (4 pts+) and then two grilled 97% fat free Hebrew National Franks (2 pts+), a string cheese (1 pt+) plus some frozen mango after soccer. I only ended up going over my points by 2 for the day and even went to bed satisfied. Win!
With the PowerPlans session, we also look at our week in terms of where we can fit in activity, but this isn’t as much of problem for me. I’ve been really good about making time for exercise consistently for over 2 months, and am feeling REALLY good in that department. I’ve been working out about 5 times a week at the gym or outside, plus taking a 30ish minute walk over lunch to get a little more movement in during the day on weekdays. Also, I signed up for a recreation soccer league which will have games once a week that started last night (and was SO FUN and such a great workout!), so I am pretty excited to be doing something fun, social, AND active all at once.
Here’s a look at my plan of action for this week, activity wise:
- Sunday: Color Run 5k (more like 2.5 miles)
- Monday: Soccer (!!)
- Tuesday: 3.5 mile run outside + weights
- Wednesday: Speedwork (3 miles of intervals)
- Thursday: cross train
- Friday: rest
- Saturday: 6 mile run
Which would you say comes easier for you – being active or eating well?
For me at the moment, it’s definitely the activity that has been coming easier, but it hasn’t always been that way!