GETTING YOUR SEXY BACK: WEIGHT LOSS SERIES, DIET AND EXERCISE


To lose weight, I combined exercise and healthy eating. 
Exercise
As much as I love to exercise, I don’t really have the time to do it. So, I exercise 3 to 4 times a week; I combine cardio and light weight lifting (2kgs).
I also no longer have the disposable cash that I used to have before I had my baby, so, the gym was out of the question because the gym fees are super high. So, I invested in home exercise dvds. I have the Insanity dvds, T25 Alpha dvds, Zumba, and African dance workout by CEO dancers (DBanj’s Oliver Twist choreographers). I try to mix it up as much as possible, this way, I don’t get bored.
For busy moms, I would recommend T25. The workouts are only 25 minutes but in those 25 minutes Sean T really makes you work hard. For those who love music, the African dance workouts will have you shaking your bum bum and you’ll even forget that you are working out!
The Healthy Diet
I think that the diet is the hardest part. It takes a while to get into a healthy eating pattern, at least it did for me and I must admit that I still I mess up every now and then. To deal with that, I divided my week in two: Monday to Friday, I strictly adhere to the healthy diet menu; and weekends, I am flexible with my diet. 
I also mentioned that I have a sweet tooth, so my diet has a lot of sweet fruits in it. This keeps me sane! I also control my portions. I do that using my hand: the whole hand (from the wrist to the tip of my middle finger), that’s my veggie portion; half of my hand, that’s my proteins’ portion; and the length of my middle finger is my carbohydrates’ portion. I also try to eat at specific times and carry my food from home.
Back to my diet. I eat 5 to 6 small meals a day. They are usually about 1500 calories to 1800 calories a day. The main meals like breakfast, lunch and dinner are 350 calories each and the snacks are usually 200 to 300 calories, depending on the kind of day I am having.
Mondays to Fridays
Breakfast: 7 am
·         2 pieces of brown bread (160 calories)
·         A teaspoon of peanut butter and diabetic jam each (50 calories)
·         Tea; half a cup of whole milk and half a cup of water and a tea bag (no sugar)
(100 calories)
·         500ML bottle of water
TOTAL: 310 CALORIES
Snack: 10am
·         A small bowl of pineapples (150 calories) and a banana (100 calories)
TOTAL : 250 CALORIES
Lunch: 1 pm
·         A quarter cup of brown rice (180 calories)
·         Half a cup of beans or peas or a piece of chicken (breast) or beef stew or a piece of fish (100 to 150 calories)
·         A full cup of spinach or kale or mchicha (I don’t know it in English) 40 calories
·         500ml bottle of water
TOTAL: 320 TO 370 CALORIES
Snack: 4pm
·         Toggs yoghurt (strawberry or peac flavour) (150 calories)
·         Sometimes I add a handful of peanuts (50 calories)
TOTAL: 200 CALORIES
Dinner: 7pm
·         Yam or sweet potatoes or pumpkin or squash (150 calories)
·         Half a cup of beans or peas or a piece of chicken (breast) or beef stew or a piece of fish (100 to 150 calories)
·         A full cup of spinach or kale or mchicha (I don’t know it in English) 40 calories
TOTAL:340 CALORIES
If I had a long hard day; I take a glass of milk or a bowl of pineapples/ mangoes (200 calories.
TOTAL: 200 CALORIES
TOTAL: 1670 CALORIES; I USUALLY ADD 130 CALORIES JUST IN CASE I OVERSERVED OR MISCALCULATED.
During the weekends, I make sure that I have pancakes for breakfast on Saturday, white rice for lunch or dinner and on Sundays; I must have cake or ice cream or a milk shake.

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