Work does pay off!

I've learned so much since I started losing weight. I've learned to love myself, motivate myself, encourage other, lead by example, have basic health, and the list goes on and on. I think the best thing I have learned though is that no matter what, I have to keep pushing. I have to never give up no matter what it is that breaks me down, it could be school, family, work, anything. I have to push through the pit falls to get what I want.

Starting this journey I could barely run 1/4 of a mile without dying, now I can run over three miles and still have enough energy to lift weights! Before I wasn't able to do girl push-ups, now I can do a few sets of regular push-up (granted some aren't so pretty but I can still do em!:P). When I first started I had medical conditions, PCOS, I was at  high risk of diabetes, had constant knee and back pain, now PCOS is gone, there is no sign of diabetes in my future and the only reason my knees hurt is because of the weather change!

There are so many more changes that I can't even list because there are too many. I have grown into a stronger person, physically and mentally. My confidence has taken a 180 and I love myself! It feels so amazing to say that.

The struggles have been hard but I have pushed through all the pain to reach a goal. All the physical trials have led me to now, this quarter of school, I guess you could say the straight away of my weight loss.

Soo...

Over the last month and a half my weight had plateaued. I was a gym junkie, health freak that wasn't seeing results on the scale! Boy was that disappointing, but after getting help from my nutritionist and focusing more on my life as a whole I have been starting to see a change in the scale! GOOD CHANGES! I've been lifting weights, taking a cycling class, doing yoga and INSANITY. All that hard work is starting to show! This last week I reached a point in my weight loss journey that truly amazed me, I finally reached the 100 lb weight loss marker. I have lost 100 lbs!

I remember thinking back when I had lost 30 lbs telling myself "man it's going to be awesome when you lose 100 lbs!" Let me tell you, it feels way better than I imagined The way I look at life is completely different. More than just my weight has changed and THAT is what amazes me.

I pushed through my plateau, I pushed through every hard workout, I pushed past the people that didn't believe in me and showed them I still could.

The moment I stepped on the scale and saw 180 lbs was the moment I realized all my hard work was worth it. Every workout that I wanted to give up during and every time I decided to not give in to my temptation of bad food payed off. It feels so good to know that it really does work if you keep going and don't give up!

So with that said, I have 20 more lbs to lose. I wanna lose it by my birthday (Jan 15). Let me tell you, I'm going to work my butt off to see 160 on the scale the day before I leave for Vegas. But, don't get me wrong, if I don't reach my goal by Vegas, I know without a doubt in my mind that when I step on the plane I will be 100% confident with the work I did to reach whatever goal I'll be at. I never leave the gym or kitchen regretting anything, that's why I'm so confident that where ever I am, I know I will have worked hard for it.

I hope you guys are inspired to lead a happy healthy life! That's what matters.

Thank you for following my journey, I have 20 more lbs. I'm gunna keep pushin to reach it! WOOT!

How to set a long term goal

I've been inspired to write a new post. An old friend of mine recently asked me to help her get the ball rolling on her weight loss journey. I was more than glad to, I was actually really really excited I could help someone first hand. Anyway, while I've been pouring all my secrets, tricks, and beginning step on her it made me think "I should share this with everyone. Make a post!" Its the hardest to get started, so I wanna make it as easy as possible.

Courtesy of google

First, I'll go back to my first post on this blog, to get started you have to have the motivation to want to lose weight.

Second, Determine your BMI (Body Mass Index). Which is based on current weight and height. This is to determine what your weight should be. (Goal weight)

Third, Calculate your caloric needs to maintain weight. So that later you can adjust to lose weight. I got this formula from the INSANITY program.

For woman: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - ( 4.7 x age in years)

For men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

This equation is based on the Harris Benedict Equation

Fourth, Now that you know how much calories your body needs to maintain your weight you need to determine how many calories to eat based on how often/hard you workout. Take the number you received from the third section and multiply by your level of exercise below.

From my iPhone

After calculating this number this is the amount of calories you have to eat to maintain your weight while working out. So to lose weight you want to subtract 500-700 calories from your final calculation. That 500-700 calories is equivalent to 1-1.5 lbs a week of weight lost.

Fifth, Based on your BMI and the amount of weight you lose a week you are now able to calculate a long term weight loss goal. Just divide the amount of weight you want to lose by how much you will lose a week and in that many weeks you will reach your goal weight.

EX: To lose 45 lbs at 1.5 lbs a week March 16th is when the goal will be met. (45/1.5= 30) Add 30 weeks from the current date.

I know that losing 1.5 lbs a week sounds like so little but, it's better to reach a goal early than late. I know that far too well. :) You can subtract more calories depending on how your body is responding to the amount of calories you are eating, just never go below 1200 calories. Personally I would never go below 1500 because I workout daily and my body needs the extra calories for energy.

So, now that you have an idea of when you are going to reach your goal weight, and how many calories you need to eat you need to know how to divide them up.

Eat at least 5 times a day; 3 meals and 2 snacks.

EX: For someone who needs to eat 1800 calories a day 400 calories for a meal and 300 calories for snacks OR 500 for meals and 130 for snacks.

A little tip I have to go along with this post is:

Make sure you eat after working out, some lean protein like skinless boneless chicken breast, beef, pork, fish (just remember to remove the fat), whey protein shake, protein bar. Complex carbs are okay too. You want to eat protein to rebuild your muscles up and re-energize your body. Also watch how much sugar is in the protein powder or bar. You want it as low as possible.

I think that's all for now. Have question leave a comment. :)