This is your drill for the 6th week of our Bikini Club:
Click here for previous weeks.
Girls, it's May! Which means June and then July. Not much time left to play around with this plan. It's time to really commit and make some serious changes (if you haven't already).
I've switched my breads to whole wheat, it's a bit painful but I've done it. I'm getting used to it, and even if I'm losing in taste, when I think about it, the whole wheat is just better for me, more natural, not processed like bleached flour... I can't find any reasons not to try and make the switch last permanently. I will have white bread occasionally, or if I really crave it, but I will shop for whole wheat when I am at the supermarket.
Speaking of supermarket, let me show you some items that I bought yesterday:
~ Whole Wheat English muffins
calories 120 (from fat 10) 1g fat - 5g protein - 2g sugar
~ Whole Wheat bread
calories 110 (from fat 15) 1g fat - 5g protein - 2g sugar
~ Chobani, non-fat, all natural Greek yogurt. It tastes great!
calories 140 (from fat 0) 0 fat - 14g protein - 19g sugar
~ Organic Salsa
calories 10 (from fat 0) 0 fat - 0g protein - 2g sugar
~ Orville 94% Fat Free Butter popcorn
calories 100 (from fat 15) 1.5g fat - 3g protein - 0g sugar
As you can see, I am trying to buy things that have a low amount of fat, low sugar and low calories. I am not banning anything from my diet, I am just planning on having the right fat/carb/protein balance while keeping my caloric intake under supervision. When counting calories, I also keep an eye where the calories are coming from (if most of them are coming from fat, that food is probably bad for me).
Do you have an idea of how many calories you need to eat every day? Do you know how much you need to reduce those calories by if you want to lose weight? Here is a tool to help you: Calorie Calculator.
If you enter your data, your height, weight/ideal weight, and age, it will give you a general idea of how you need to adjust your calories to lose weight. As an example, I've used Sunflower's weight (139) and her goal weight (119) as reference, but since I don't know her age/height I guessed those at 45 and 5'4" and these are the results from the calculator:
1814.6 calories per day to maintain the weight.
1729.5 calories per day to reach goal weight slowly and without exercise.
reduce to 1314.6 calories per day you will lose one pound per week without exercise.
exercise for 30 minutes each day and you'll reach your goal weight with 1931.9 calories per day.
exercise for 60 minutes each day and you'll reach your goal weight with 2184.9 calories per day.
I understand these numbers are not set in stone, and there are many variables, but at least you get an idea how what you need to do, and how much you should change your current diet. You also notice that the more you exercise the less you need to cut calories.
Knowing your caloric needs will also help you with every day's decisions, like if you know that you need to eat around 1700 calories per day and you wonder if you should have a Burger King sandwich, it helps to know that their Triple Whopper with Cheese is 1230 calories! ;)
As for sample meals, this is what I usually eat:
Breakfast - 1 whole wheat english muffin with low fat cream cheese
Snack - A fistful of almonds or walnuts or yogurt
Lunch - general tso tofu w/brown rice or a tuna wrap or two eggs with salsa and baked beans or a burger
Snack - a fruit or yogurt or nuts
Dinner - pasta with tomato sauce or two eggs or a soup or some meat
Snack - 3 pretzel sticks or yogurt or cheese or popcorn
I try to keep my portions small and enjoy a lot of the foods I love.
And I have been losing weight (because I've introduced healthier foods and I've been exercising regularly) which I've already said it is not my goal, so now I actually need to eat more to keep my weight at the desired level.
Hopefully this will give you a better idea of what you need to do to lose those pounds that are not coming off.
Nothing new here, well except we are going up to 30 minutes 4 times a week. Keep up the good work, and focus on those abs more. Three of the four session should include abs workouts. Remember, the more you exercise the more you can eat!!!
Spend some precious time with your beautiful hair. Give yourself a scalp treatment. While in the shower, shampoo your hair and massage the scalp for at least 20 minutes, alternating relaxing strokes with more vigorous ones. Try to cover the whole head, work it in sections, the front, the back, the sides. Rinse and repeat. Think of it as if your hair got caught in something dirty and smelly (mud, bird poop?) and you want to make sure you scrub all of it off.
Next give yourself another relaxing beauty mask. Try to do it the "proper" way. Put the mask on and lay down on the couch or in bed, close your eyes and take a 20 minutes break while listening to some relaxing music. Wake up and rinse off. :)
Finally, get ready for the weekend with one of those energizing body scrubs we've been giving ourselves!
So, where are the pictures of the manicure you got this past Friday???