Since starting my fitness quest, I’ve lost 40 pounds. That’s just straight up crazy! I feel better, look better, and I’m super amped to share my success with you!
Everyone has been SO encouraging on my weight loss journey and curious about how I’m dropping the pounds. So I’m going to share the secret! Drum roll please….
ddrddrddrddrddrddrddrddr (that is how you spell out a drum roll sound I’m pretty sure)
Exercise and eating right!
Wait…that’s not very shocking or new or exciting or audience grabbing…
Everyone knows that is how you lose weight. So why doesn’t everyone do it? Because it’s hard, it takes time, and it takes a lot of self control! It takes planning, calculating, and motivation. So I’m going to share my daily food and workout schedule with you so that you can see how I’ve been successful in maintaining a healthy lifestyle thus far.
At first, it was a little rough getting in the swing of things, and of course daily activities can change depending on the kids/me/unanticipated circumstances…but here is a glimpse of a day in the week and how I’m making it work for US!
**Disclosure: Some of the links below are affiliate links meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.**
Daily Food and Workout Schedule
6:00 am – Kids wake up, surprisingly at the same time usually…it’s a little strange. Drink coffee. Try to wake up more. Feed kids. I will usually eat breakfast at this time, too!
8:30 am – Put sister beans down for a nap. If the weather is bad or I don’t want to run outside, I will use this time to run on the treadmill while my son plays or eats what he didn’t eat at breakfast.
12:00 pm – Lunch for littles, and lunch for me.
12:30 pm – BOTH KIDDOS SLEEP (hopefully…maybe…please!!!) I can do my ab workout (or cardio if I didn’t get cardio in earlier), clean, blog, sit in silence for two seconds, or even nap if need be! I usually have a bit more coffee because I’m a little addicted to it.
3:00 pm – We walk dogs, or walk to the park. More WALKING! (Usually sister takes a small siesta during our walk or on the ride home).
5:00 pm – Kids eat dinner while I try to make dinner. I’ve read that it’s encouraged for babies to eat at the same time as adults…I haven’t quite gotten there with coordinating my day…but it’s something I’m working on.
6:30 pm – Put sister to bed, and eat dinner with my man!
Dinner: Marinated chicken, or stuffed peppers, or fajitas, or spaghetti squash, or seasoned salmon, and/or a delicious salad!
7:30 pm – Put bro to bed, time to relax…or do the ab workout I didn’t do!
(sometimes I’ll throw a snack in there somewhere if I get hungry…my go-to snacks are nuts/fruit/veggies))
Now this schedule is likely going to be COMPLETELY different from yours and where you’re at in the scheme of things. “So why did you share this you dummy?” said someone. Just hold your britches! Perhaps you work a full time job, maybe you have triplet infants, and maybe you have a super flexible schedule! Wherever you’re at in life, the important things to note are the activities you are doing and what you’re eating.
I like to get in one good cardio session per day. Generally, I consider 30 minutes good…and “good” means keeping your heart rate up and working up a sweat. They Mayo Clinic says to calculate your maximum heart rate subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise. If you want a moderate workout, aim to keep your heart rate at 50 – 70% of your max heart rate. If you want a harder workout you should aim for 70 – 80% of your max heart rate.
I plan my cardio for the morning, but I have a backup plans in case my day changes. If I don’t get any cardio in, then I watch what I eat with a lot more scrutiny (which is where food tracking apps come in handy!)
If you work a full time job, you may have to wake up earlier to get in your workout. When I worked full time, I used to work out during lunch because getting up early is the worst. I also incorporated stairs and walking into my day (it was a great energy boost when your day seems to last a year)!
There are a lot of quotes out there saying that weight loss is essentially made in the kitchen. This is definitely true! Cut out the fast food, cut out the high calorie coffee, and try some healthier options. I’ve found it’s a little bit fun to see what nasty veggie items I can make into a tasty meal…Pinterest has some great recipe ideas!
I used my food tracking app to calculate a daily calorie budget. Then it’s as simple as sticking to that budget! And ya know what? Sometimes I went over my budget.
It’s going to happen and it’s OK! As long as MOST of your days are focused on mindful eating!
SO….How did I lose 40 pounds in 4 months? No miracle pills, no crazy detox, no insane workout schedule. Just being active and eating well!
What things do you do to watch your weight and be healthier? Any tips I can incorporate into my workout schedule?!