10 insights for intentional eating and weight loss!

How I am doing with my struggle with those 5 pounds, you ask?  I discovered some really interesting stuff!

Remember I said those pounds snuck up on me with little extra bites?  Well, I decided that I would keep a running total for a few weeks to get an idea of how those calories added up.  I also used my Fitbit to keep track of how many calories I burned with my normal activity and my intentional exercise.,

Here’s what I learned

1.  That counting calories is like being on a diet again and that’s not a good place for me.  I focus way too much on food.  But this process was just short term to get a handle on those sneaky calories and I’m glad.

2. Because I am such a petite lady my body does not burn very many calories.  Only about 1500!  And that’s with a 45-minute walk.

3.  I need to feed my body nutrient rich foods and really limit high calorie junk food. 

4.  My long walk, about 45 minutes, only burns about 300 calories.  For me to burn off a really high calorie junk food treat I would need to walk for hours!

It’s just not worth it!

5.  I realized how many unintentional bites actually went into my mouth.  I grabbed a handful of nuts, a granola bar in the truck and a few bites when I was making Don’s lunch, (yes he’s spoiled).  Bites of food that I really didn’t notice I ate but really added to the calorie count.

6.  Nuts and seeds are nutrient rich choices but I need to make my portions smaller.  A ¼ cup of sunflower seeds are 200 calories!  A ¼ cup of pumpkin seeds are 296 calories! (That’s my whole walk to burn it off!)  I was having that as part of my regular breakfast.  I had no idea they were so high in calories.

7.  A plate full of raw veggies is always a good choice for lunch.  It fills me up and I like how long it takes to eat them.

8. I need some protein with every meal or snack.  I need the power and energy that protein gives me.

9.  I realized again that I want to eat my calories not drink them!  Ice caps this summer are not worth it!

10.  That those 5 pounds went on over a few months and they can go off the same way.  With little changes to my portion sizes and intentional eating!

It could be easy to get discouraged because this battle with food is real.  But I am claiming our theme verse.  “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”.  Galatians 6:9 New Living Translation

Thanks for your accountability, my friends!  I think of you when I’m about to pop a bite of something into my mouth and I realize I have to be accountable!

Today’s little step: Be an intentional eater.  No extra bites!  Pay attention to your portion sizes.

Remember every little step we take to be healthy makes a difference!


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Come walk with me on the path of health and well being. Together we will navigate life. No diet. No program. Just real life struggles and successes! But believe this statement - Every little step makes a difference!

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