What Works

Finally sticking to a plan and being consistent for more than a week, and guess what? It's working!

Since Christmas I have dropped 9 pounds! Honestly I'm not doing things too differently than I was before. Just a few little tweaks made all the difference.

If you look at the chart below you can see my average calorie intake for the last 90 days. Obviously the last 30 days have been much more focused and consistent than the 60 days prior. There were days I didn't keep an accurate log and days I didn't log at all. I definitely had days where I ate much more, and days where I ate way less. But just looking at the report it seems that consistency is really key. It is important to note, that aside from the time between Thanksgiving and Christmas I was maintaining my weight.

I stick to a calorie count of between 1800-2100 almost every day, and then every 3 or 4 days I increase to about 2400. But I think equally important to the calorie count is what I eat. I increased my protein consumption quite a bit and again I have been fairly consitent. The research says more protein will help you lose weight and build muscle... so far that is proving to be 100% accurate.

I also want to point out my activity level. I really dropped it quite a bit in November, and I wasn't keeping an accurate log. But you can see in the last 30 days I have been more consistent and more active. I have added weight training into my routine, and some HIIT. I think my body is really responding to the changes. I work out 4-6 times per week. 

Last thing I want to point out is that I have increased my water intake as well and I am really pushing myself to get 8-9 cups a day. 

An average day for me looks like this.... 

Breakfast

2 eggs and 1 eggs white scrambled with a whole wheat english muffin and a tsp of butter

coffee and creamer

or 

Oatmeal with brown sugar, cinnamon, and pecans

or 

Quinoa porridge with brown sugar and cinnamon

Snack

Avocado egg salad

or

Cottage cheese and fruit

or

Plain greek yogurt and fruit

Lunch

Varies, but usually some form of meat and a veggie

Snack

Protein Shake and a banana or an orange

Dinner

Varies 

Snack

Cottage cheese

or 

Greek Yogurt

or 

Terra Chips 

or 

Fruit

I don't always snack after dinner, sometimes I snack before dinner or eliminate that last snack altogether. I try to listen to my body and eat when I am hungry. Like I said I stick to 1800-2100 calories per day.

So lesson... eat more protein!! Be consistent about calories, and exercise, and drink more water.