5 months of weight loss progress and how I’ve done it- AXE

January 14, 2020
Progress
Categories: 

August 19th, 2019 was the day I made my diet and exercise plan and with a few exceptions, I’ve followed it closely and have lost 40 lbs (I’m not quite ready for a “before and after” pic yet but when I hit my first major goal, you can be sure I will). I know a lot of people decide to get healthier as a new year resolution, so I thought I’d share what I’ve been doing in the gym and what I’ve been eating to give you some motivation.

When It came to working out, I knew from past experiences that too much too soon was a recipe for failure so I decided to start slow with 3o minutes a day on the treadmill

Treadmills

After a couple of weeks, my stamina was greatly improved and I felt I was ready to start lifting

Free Weights

I try and do upper body twice a week, lower body once to twice a week and 2 days exclusively cardio (I do at least 30 minutes of cardio of day I work out)

A typical week would look something like this: Monday- upper body, Tuesday- cardio, Wednesday- legs, Thursday- upper body, Friday- cardio, Saturday- legs

An exercise I’ve really gotten into the last several weeks has been the water rower

Water Rower

It works the whole body so well in addition to being great cardio exercise

Exercise is just one aspect of the equation. As the old saying goes, “You can’t out work a bad diet”.

I started tracking my calorie intake using the myfitnesspal app. The app is amazing for several reasons. First, it syncs with my FitBit so it allows me to adjust my calorie goals to include my exercise activity. Second, it also allows you to log your weight so you can track it easily. How often you weigh yourself really comes down to preference. I like to weigh myself every day. Other people may like to weight themselves once a week. What I have learned from weighing myself daily is that weight loss is not linear. Let me say that one more time. WEIGHT LOSS IS NOT LINEAR!

weight loss is not linear

You can see from my daily weigh in that the weight will jump up and down from day to day but the cool thing about the graph is you can see the overall downward trend which is what counts!

Third, you can scan food item barcodes to find them in the myfitnesspal database for easy logging. To wrap up, I’ll give you a brief rundown of the foods my diet consists of. While the following are my main food items, remember that moderation is key. I still have chicken wings, Wegmans subs, fast food and other calorie dense foods. I just make sure they fit within my calorie goals or some days I don’t worry about going over, as long as going over my calorie goal is the exception, not the norm.

Food prepping meals has been a huge factor in my success so far. I make three different types. White Rice with Rotisserie Chicken and Wegmans Cheese sauce, White Rice with Italian Style Frozen Meatballs and Amy’s Organic Cream of Mushroom and Chik Pea Angel Hair Pasta with Rotisserie Chicken and Wegmand Cheese Sauce

ingredients

meals uncovered

meals covered

The following foods round out my diet and I simply mix and match based on my mood and my calorie goals. I’ve included the nutrition info incase you’re interested in adding any of the foods to your diet and want to know the nutrition content. (I ALWAYS check food labels now before buying new items)

Progresso Southwest Style Black Bean and Vegetable Soup

Soup Front
Soup Back

Wegmans Romaine Salad

Salad Front
Salad Back

I alternate between salad dressing but go with the Light Italian if I’m looking for a lower calorie option… I do love Blue Cheese Dressing though lol

Italian Dressing Front
Italian Dressing Back

Blue Cheese Dressing Front
Blue Cheese Dressing Back

Oikos Strawberry Yogurt (I also like the Oikos Mixed Berry and Cherry flavors0

Yogurt Front
Yogurt Back

Wegmans No Sugar Added Applesauce

Applesauce Front
Applesauce Back

Blackberries

Blackberries

Protein shakes (Unsweetened Almond Milk and Muscle Milk Protein Power). I usually use 1 cup milk per scoop of powder

Almond Milk Front
Almond Milk Back

Protein Front
Protein Back

Wegmans High Fiber Oatmeal

Oatmeal Front.
Oatmeal Back.

Wegmans Thin Crust Cheese Pizza (all their thin crust styles/flavors are amazing)

Pizza Front
Pizza Back.

Michelina’s Vegetable Burrito Bowl

Veggie Burrito Bowl Front
Veggie Burrito Bowl Back

 

I hope this is helpful if you need some ideas for how to begin a eating better and exercising. Start slow and be consistent. Consistency doesn’t mean perfection. You can have a bad diet day. You can have a day where you skip the gym as long as the days you follow your diet and exercise plan out number the days you don’t follow it. Good luck! I’m rooting for you and if you ever have questions, I’m always up for helping if I can!