Tag: diet

In 2018, I had a goal to lose 18 pounds. It matched the year well, but also with the amount of weight I gained during pregnancy.  While I was nearly back to pre-pregnancy weight almost immediately after delivering my 9.5 lb daughter, I gained it all back with breastfeeding.  I’d always heard from people that you should lose weight while breastfeeding from all the extra calories you burn- it’s not true for everyone!  This article does a great job explaining why if you fall into that group.

I was ravenous while breastfeeding, so it was hard to keep from eating. Even when I did practice self control with portion size or trying to cut carbs, my milk supply would tank so I couldn’t continue. When I weaned, I started trying to eat healthier to lose some weight, but my sugar cravings were huge. I would snack with my toddler and I still felt so hungry that it was difficult to portion-control. I needed a big change and when a friend shared with me about her results from Beachbody, I was ready to try it.

I joined an 8-week challenge and absolutely loved it, so I thought I would share with those of you who need something to get you motivated. Here’s what I loved:

Exercise

Going to a gym or group workouts are not my thing. It doesn’t fit well within my schedule and I don’t feel comfortable. I loved the access to Beachbody on Demand- doing the workouts any time I want from home. For this 8-week challenge, I did the LIIFT 4 program. It is 30-40 minutes 4 times per week, which felt so do-able. The routines were HARD, but every exercise had a modification option too.

I discovered that I really like the mix of weight lifting and cardio and that it works really well for my body. I improved significantly in strength- starting out with 5lbs as my heavy weights and ending up with 15lbs. There is a weight tracker so you can track the weight you use on each move and see how you improve.  I feel so much stronger and have more stamina and better balance. I could barely do a couple of modified push ups at the beginning, and now I can do 30+.

The other thing I liked about this program is that every day is different. Weeks do not repeat, so it keeps things interesting.  Typically, one day would focus on chest/triceps, one on legs, one on shoulders and one on back/biceps, always ending with a couple core exercises. I saw inches lost in each area and toning all over, but especially in my waist (6 inches lost).

Since doing this LIIFT 4 Challenge, I did the 21 Day Fix work outs during December. They were okay but I didn’t enjoy them nearly as much. I love that I have the flexibility to try out different styles and trainers, but I’ll be going back to LIIFT 4 soon.

Nutrition

Weight loss is mostly what you eat. I knew this would be my greatest challenge, but I was motivated to do it right. The program I did was part of the 21 Day Fix meal plan. You get containers mailed to you and based on your weight, you know how many containers of each food group you can eat that day: veggies, protein, fruit, carbs, nuts/seeds, oil.  Essentially, the focus is on veggies and protein.

I liked this model because it gave me some reasonable guidelines to follow. I never actually measured using the containers, but generally eye-balled the amounts and tracked how much I ate each day.  I was extremely strict about following the plan, BUT I did not follow it exactly when it came to healthy fats and fruit. I felt the program allowed more fruit than I really needed (3 servings), so I never ate that much. I also feel that it doesn’t allow for enough healthy fat. I didn’t hesitate to cook with coconut or avocado oil or to eat avocado or drink butter coffee or use as much Primal Kitchen dressing on my salads as I wanted (I didn’t go crazy like eating a stick of butter). Those healthy fats help us feel fuller longer and help us lose fat.

The other thing I like about the meal plan is that it allows for a couple of cheats. 1- three days a week, you can trade a carb container for a glass of red wine. I didn’t do it often, but it was nice to have the option. 2- you get one cheat meal each week, which I usually reserved for football-watching parties on Saturdays or date night. I would drink and eat what I wanted without worrying about it and always make sure I exercised the next day. Having this cheat meal to look forward to was helpful for me to stay motivated.

Ultimately, following the meal plan was most important to getting results- many people in the challenge group admitted to cheating multiple times per week and their lack of results definitely showed it.

The other part of this program is Shakeology. I was most hesitant about this because I am not a shake person. I am a big fan of “real food” and not using meal replacements. However, I looked into the ingredients in Shakeology and was impressed. It includes protein and dense nutrients, with only 7 grams of sugar, and is whole-foods based.  The nutrients include super-fruit antioxidants (to combat free radicals), adaptogens (to combat stress), a blend of super-greens, and pre- and pro-biotics and enzymes to aid digestion.

Beachbody makes the following benefit claims about Shakeology, and from personal experience, I would agree these are definitely true:

• Lose weight
• Reduce junk food cravings – to me, this was the most important one and it is what kept me drinking it daily. I simply don’t crave dessert or sugar after drinking it.
• Provide healthy energy
• Support your digestion and regularity.

I personally use the Vegan Vanilla Shakeology (I avoid dairy as I’m not very tolerant to it) and like that it is flexible to drink simply with unsweetened coconut milk and ice, but also to mix with berries and/or a half banana for a smoothie.  I add collagen peptides and spirulina powder as well for an extra nutrient punch. I use it as a snack replacement mid afternoon when hunger or cravings kick in.

Motivation

I think we all know- it helps to have a friend hold you accountable. I had my friend as my “coach” personally encouraging me, but also was part of a Facebook group with everyone participating. There was a prize at the end for earning points throughout- points for posting pictures of the shakes, sweaty selfies after exercising and for checking in each Monday with measurements and other results.  It was encouraging to see others posting and know I wasn’t alone.

Results

At the end of the 8 weeks, I had lost 12 pounds and 20.5 inches. The challenge ended just after Thanksgiving.  Through December, I continued to focus on protein and veggies, resisting sugar but indulging when I really wanted to, and kept up a 4-day per week exercise routine. I lost an additional 5 pounds after the challenge, narrowly missing my goal.  While I gained back a few lbs from Christmas and New Year’s champagne + dessert, I quickly lost those and more during a 10-Day Sugar Detox I did starting Jan 2nd. Since October 1 when I started with the Beachbody programs, I’ve lost 20 pounds!!

I’m motivated to continue towards more weight loss and toning this year, so I’ll be starting another challenge later this month. If you are interested in joining me to start off reaching your goals this new year, let me know!