DIET.
I do this gradual because that cold turkey stuff is crazy hard. I think gradual is key, because you adjust over time as you add more guidelines and the constant changes in your diet help prevent long term plateauing.
Weeks 1-3
I started out spending a few weeks where the only beverage I drink is water. That's a quick way to cut out sugars. (Good bye chick fil a frosted lemonade!) I also only did sweets on the weekends. That way 5/7 days I had no sweets at all.
Weeks 4-7
I started cutting out grains except on weekends. By grains I mean: breads, pizza, grits, muffins & even rice. During the week I noticed a major change in my waistline. I think the breads were giving me a bloated look/feel that I didn't even realize I had!
(Weeks 4-7 is when I felt the biggest change in my energy levels and lost the bloated feeling.)
Weeks 8 - goal weight being reached
I basically cut out all sweets and grains! This is when I finally went from about 142/144lbs to finally being in the 130s. My goal was my pre-baby weight of 135, and when I cut out all the weekend treats and grains I saw my weight loss pick back up landing at 137!
{After this change I found myself at 137, two pounds away from 135. The last change I made was lowering my portion sizes. For a couple weeks I toned those down, so I could lose those last few pounds}.
Weeks @ goal weight
Once I reach my goal I am no longer trying to lose weight, just maintaining. Therefore I will have a sweet treat maybe once a week or splurge on occasional waffles. I weigh regularly so that if I notice my weight going back up I can catch it before I notice my clothes getting too tight!
EXERCISE.
I know you busy people feel me when I say, I don't have much time to exercise. I found that high intensity interval training suits my lifestyle as a stay at home mom of two small kiddos.
If you click {here} you will see a link from Kayla fitness where she shares a 12 week program. Instead of doing the program the way she advises, I did what works for me!
There are 8 exercises split into 2 groups, otherwise known as circuits. I do the first circuit 2x and then the second circuit 2x. As I progressed through the weeks, and the reps increased, the workout did become a little longer! (They are typically about 15-18 minutes.)
I did these workouts anywhere from 3-4x a week for the first few weeks and then upped it to 4-6x a week depending on my weekly schedule.
In the packet she discussed doing low intensity cardio work and high intensity cardio work as well as the strength program. The high intensity really helps burn fat through sprints that are equal parts work and equal parts rest. So if you sprint for 20 seconds rest for 20 seconds anywhere from 10-15 minutes on any day that you don't do the strength program. I only did this occasionally!
WHAT YOU NEED.
All I used is 2 hand weights (8 or 10 pounds each) and a jump box we already had at home! You can use a kitchen chair to step up on instead, so don't make the investment if you don't already have one.
BEFORE AND AFTER PICTURES.
To be honest, Ive never taken before and after pictures prior to this. But, it was honestly the most motivating thing when I was only a few pounds away from my goal. I know it's scary... but just do it. You will thank yourself when you put them side by side and see those changes and the results of your hard work & dedication. <3
MY JOURNEY.
Let me start this out by saying, I've never struggled with being over weight my entire life. I had baby #1 and the weight disappeared within a few weeks. Everyone told me that it's much harder to lose the weight after your second child, and although I heard them I just assumed that wouldn't be the case for me. Boy I was wrong!
So I got pregnant a second time, and guess what... I had a toddler to chase this time. Talk about a game changer. All the energy that I put into workouts and regular napping with my first pregnancy, got put into chasing a toddler and trying to conserve as much energy for my mama gig that I could muster. I didn't have weekends off. My husband travels every single weekend for 6 months out of the year. I had a lot more pelvic pain round two and exercising was uncomfortable by the time I got that second trimester wind. Needless to say, by the time delivery rolled around I was 10 pounds heavier than with my previous baby and much more out of shape.
So at almost three months post partum after my second baby, I quit losing weight when I hit 145. Hmmmm sure enough, ten pounds away from my goal. I had been steadily working out and eating healthy. One major reason for my plateau was the building of muscle. Not only was I burning fat from making a baby (and eating a few too many sweets if I'm honest lol!!!) but I was building up muscle that had been lost! Muscle weighs more than fat people!!!
Thankfully, I found the inspiration I needed to keep going on a play ground chasing my 2 year old. I recognized how much easier stepping up these high steps were for me, and it just clicked for me that I had to keep going and trying. 10 pounds over weight wasn't good enough for me or for my family.
See, I had been working out, trying to lose my baby weight and tone up as most women attempt to do post partum. In this moment, I recognized how much bigger those workouts and the healthy eating were. I not only need to look good, but I need to FEEL good for my family.
Between my clean eating and dedication to 15 minutes of HIIT (high intensity interval training) a day, I saw the bright spot in my struggle. For the first time in my life I had more energy than I ever remember having, and I had the strength to keep up with my kids.
I didn't give up when those 10 pounds seemed to be hanging on for dear life. I am so thankful to everyone who helped make workouts happen with two kids and who helped encourage me in my journey!
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