I’ve seen people question why they are still overweight, even though they have a labor intensive job. The thing is, you really can’t outrun or outwork your fork. If you’ve gone to TDEE Calculator.net and figured out your basic daily expenditure, you’re probably in the 1500 – 2000 calorie range (give or take). So, for the sake of this article, I’m going to go with a 2000 calorie basic daily expenditure. What that means is, simply by walking the earth and breathing, you burn 2000 calories – and you haven’t done a thing. Now, if we look at a hard pressed 1 hour run might burn 600 calories, we can imagine that someone who works manual labor doesn’t do it ALL DAY, maybe a portion here and there. So, with that, let’s say you push at work and burn 1000 calories just by working. So, you’re now at 3000 calories burned. OK. So, you woke up and had 2 breakfast tacos and a Coke from the food truck (2 x 250 + 140 = 640 calories for breakfast). Then, for lunch you had a quarter pounder with cheese, a large fry and a Coke from Mc Donalds (530 + 510 + 290 = 1330 calories for lunch). Now, you’ve had a long day and you head home to have another Coke with dinner, which is pasta with chicken and alfredo sauce, garlic bread and 2 glasses of wine (or beer) and 2 cookies. (140 + 1400 + 300 + 260 = 2100 calories for dinner). Add up 640 + 1330 + 2100 and you’ve consumed 4070 calories that day. And, this could easily be someone’s daily intake. So, you’re 1070 calories OVER your TDEE + Work Burn. This is just 1 example of how you really can’t outrun your fork – even if you have a physical job. You still have to make lean choices to live a Lean Life.
If you walk out to your car one morning and have a flat tire, you’re not going to go and slash the other 3 tires because 1 is flat. You’re going to fix the flat and get moving. If you have a “bad” day, it’s not the end of the world and it’s definitely not a reason to throw in the towel. Just get back on track and live lean. And yes, we ALL have flat tire days. Even the world’s most elite athletes have flat tire days – they just fix it and move on.
Paraphrased from a post I read on Reddit (source).
A family friend suggested I try the Fit Crunch bar, and I’m glad she did, it was good! It has a real good blend of flavors. No one flavor over powers the others. And, it’s the first “crunch” labeled protein bar I’ve tried that actually has a true crunch to it.
When I began my journey in September, I decided I would weigh-in once a week and I was not tracking calories at the time, I was just eating leaner. I didn’t skip tracking because I didn’t want to, I simply didn’t know to. However, I was losing, and I was losing quickly. Since then though, I’ve began tracking, and then I’ve began weighing in more than once a week… even more than once a day! I’ve noticed I haven’t been dropping as fast since then though. Now, I understand, as I lose, it gets harder TO lose simply because I don’t need as many calories to push around less and less (and less) weight than I used to push around. BUT, I’ve began to wonder if my slow(er) loss is not also a mental game. A couple of weeks ago, I went on a 5 day trip where I did not have a scale, so I was “flying blind”. I was absolutely sure I had gained weight on the trip. I got home and stepped on the scale… I had lost 7 pounds!! What?! Again, I know there were factors which led to this. But, I (think) seeing the ups and downs of daily (multiple times) effected my food intake. I would come back from a run sometimes and see I had lost 2 pounds, or so, and think “YAY! I can eat… the kitchen!!”, when really that was mostly all water weight. So, I have decided to put the scale up and only weigh-in once a week again and see if that makes any difference. I don’t know that I would ever go back to not logging, simply because I like to know where I stand. But again, when I didn’t log, I tended to eat more conservatively, because I didn’t know where I stood. And, now that I do log, even though I may be full some days, I will see a caloric deficit and think “I guess that means I can (and need to) eat more.” When, in reality, if I’m satiated, I should be OK with the slight extra deficit.
It’s not always about the wins, sometimes it’s about the failures as well. I broke down and had 2… yep, 2… candy bars this weekend. Those were the first true candy bars I’ve had since last September. You know what though, after almost 6 months of not having a candy bar – while it was good – it wasn’t as good as my mind made it out to be. So, the next time I feel I want a candy bar, I can at least remember – this won’t be as good as you might think it is, and it’s not worth the calories, so put it down and step away.
Don’t want to log calories? Don’t want to track every little thing? Don’t really even want to change what you eat? Try a simple divided diet. I would suggest getting your TDEE from https://tdeecalculator.net/ and using that number. But, even if you don’t want to do that, just make up a number. Yep, make up a number and start from there. So, we’re going to start with 2000 calories a day. Lets say your target is 2000 calories a day. Just break that up in to 3/6/9/3. When you eat breakfast, eat no more than 300 calories. When you eat lunch, eat no more than 600 calories. When you eat dinner, eat no more than 900 calories. AND, I even threw in 3 – 100 calorie snacks for you. Still want cereal for breakfast? Just make sure it’s under 300 calories. Want a burger for lunch? Make sure it’s under 600 calories… and so on. Try something like this for a week and see how your progress goes after the week. If you gain, just drop each meal by 50 calories. Still gaining next week, drop it 50 more for each meal. Me personally, I’m around 200/400/600/200 for 1400 calories. This could be a pretty easy way to simply take a look at each meal and make sure THAT meal is on target, without keeping track of everything.
Grabbed a few of these today. Tried the Cherry Lemonade first. It’s pretty good. It actually hit exactly what I was looking for. I was looking for a Celsius type drink without the caffeine, and this fills that very well. Found them at Walmart and they have a TON of options to choose from.
No more cheat days. No more treats. We’re adults, we don’t need treats and cheats. If we look at food as something we’re “not supposed to have”, it kind of makes us want it more. You want to eat cake at a party, go for it, just make sure you log it, and make sure it fits in your CICO for the day. You want (a) cookie tonight? Go for it, just make sure you take note of what you’ve had. Now, I would say, this is where Lean Choices come in to play though. When they’re cutting the cake, ask for them to cut you half a piece, then only have 1/2 of that (or less). Trust me, eat it slowly and it will be just as satisfying as the piece you think you want. When you go to eat that cookie tonight – DON’T EAT THE SLEEVE of cookies – I can absolutely eat a sleeve of cookies. Of course, I would suggest to keep the temptations out of the house, but if they are there, just try your best to make Lean Choices and go light. You have the power!