How have I lost my weight?

So, I never thought to do this but since someone asked I thought it might be helpful to let you know how I have lost my weight. I went from being a very inactive and lazy person to the new me who feels guilty if I miss one day at the gyms. Here is how my workouts go:

I do 5 days a week in the gym, 60 minutes of cardio each day. I started with 30 minutes and just added from there until I got to 60 minutes. When I first started out I had a trainer who did my strength training2 days a week with me also. Now, I don't have the money for that so I try to get 2-3 strength training days in on my own....it's not enough to just do cardio!!!

Here is how my eating changed:

Well first of all, I realized that this new way of eating has be a life style change and not a temporary diet. So, I embraced the food list my trainer gave me and have tranformed the way I think about foot ever since. Here is a grocery list of foods you should be buying and eating...if it's not on this list you shouldn't start out with it. You can add some stuff in as you go:


Proteins
· Boneless, Skinless Chicken Breast
· Boneless, Skinless Turkey Breast
· Tuna (fresh or water packed)
· Fish (salmon, seabass, halibut)
· Shrimp
· Extra Lean Ground Beef or Ground Round (92-97% lean)
· Protein Powder
· Egg Whites or Eggs
· Beef Tenderloin (a.k.a. Filet, Filet Mignon)
· Lean Ground turkey, Turkey Breast Slices or Cutlets (fresh meat, not deli cuts)

Complex Carbs
· Oatmeal (Old Fashioned or Quick Oats) – NOT pre-packaged oatmeal
· Sweet Potatoes (Yams)
· Beans (pinto, black, kidney, chick peas)
· Oat Bran Cereal
· Farina (Cream of Wheat)
· Low Sugar Multigrain Hot Cereals
· Pasta (whole wheat/spinach)
· Brown Rice
· Rice (white, jasmine, basmati, Arborio, wild)
· Potatoes (red, baking, new)

Fibrous Carbs
· Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
· Broccoli
· Asparagus
· String Beans
· Fresh Spinach
· Bell Peppers
· Brussels Sprouts
· Cauliflower
· Celery

Other Produce & Fruits
· Cucumber
· Green or Red Pepper
· Onions
· Garlic
· Tomatoes
· Zucchini
· Fruit (if acceptable on diet): bananas (NO brown spots), apples, grapefruit, peaches, strawberries, blueberries, raspberries
· Lemons or Limes

Healthy “GOOD” Fats
· Natural Style Peanut Butter – NO Hydrogentated Oils
· Olive Oil or Safflower Oil
· Nuts (peanuts, almonds) – DRY ROASTED or RAW Only
· Flaxseeds (sprinkle on food) or Flaxseed Oil
· Sunflower Seeds

Dairy & Eggs
· Low-fat cottage cheese
· Low or Non-Fat Milk
· Eggs or Egg Beaters

Beverages
· Bottled Water – AT LEAST 100 OUNCES PER DAY
· Crystal Light

Condiments & Misc.
· Fat Free Mayonnaise
· Reduced Sodium Soy Sauce
· Reduced Sodium Teriyaki Sauce
· Balsamic Vinegar
· Salsa (Newman’s Own – Pineapple or Mangp is the best!!)
· Chili Powder
· Mrs. Dash
· Steak Sauce
· Sugar Free Maple Syrup
· Chili Paste
· Mustard
· Extracts (vanilla, almond, etc.)
· Low Sodium beef or chicken broth
· Plain or reduced sodium tomatoes sauce, puree, paste
· Cinnamon


Here is an average day in the life:

breakfast- 3 egg whites with a whole wheat english muffin and i can't believe it's not butter
snack- strawberries, blueberries and a danon yogurt
lunch- salad with spinach, chicken, chick peas, carrots, sunflower seeds, tomatoes, cucumbers, balsamic vinegar and olive oil
snack- apple with 1/4 cup dry roasted peanuts
dinner- 6 oz protein with veggies


Alright, I totally can't take credit for any of this info. I got it from my trainer and am only sharing because I think you all need to know a plan that will work. Trust me....I was the worst of the worst of the worst when it came to eating and EVEN I can eat like this!


Comment if you have questions....I truly hope this helps someone!!

Phat Teacher

Happy Birthday...to Who?`

To me, ya'll!
The big 2.5. today and the weather here is HORRIBLE! I am stuck in my house because of tropical storm Faye and all plans have been cancelled for a celebration. I was really looking forward to having a great 25th birthday...but it seems the best I can do is go to CVS and buy myself a protein bar :-)
No worries though...I am sure some sort of celebration will ensue tomorrow...next week perhaps?
On a high note I have lost 65lbs and am more determined than ever to get to 100 by Christmas :-)

Hope you are all havin a blessed and dry day....
Phat Teacher

Thank You!

Hi all,
I just wanted to write THANK YOU to all of you who continually read and comment on my blog.
Sometimes it seems like no one reads this thing...but i am reassure by your kind and encouraging words each post.
I will do my best to post more frequently. Bare with me...I just went back to work and the first month with new teenagers is always an adjustment (to say the least).
Just know that even though things with my weightloss have gotten harder I am NOT giving up! I got this far....I will make it to my goal by December!

Hope you're all well!!!

Will post soon..
Phat Teacher :-)

Inches but not Pounds

Hi all,
I write this post a bit solumn. I should be joyous! I bought new cloths yesterday that were size 16/18--xl; 2 size 18 pair of pants! I haven't worn that size in years. Why am I sad? Because the scale isn't moving, I have lost my motivation to work out, my eating habits are faltering and I can only afford to meet with my trainer once a month. I feel at a stand-still here. I feel like I am getting satisfied with losing 60lbs and not pushing myself hard enough to get to the next 40. When I set a goal I HAVE to reach it! I don't want to repeat past mistakes here...and I won't let that happen. If you pray, include me in your's. I need a renewed motivation and strength. I need any advice that you can offer! I need that inspiration I had on day 1!

Feeling helpless,
Phat Teacher

Clothes from College

I am in them...the jeans I wore my 2nd year of college. They fit...they are actually too big. I can't believe this!

It's strange enough that I still had these pants but the fact that I lived to see the day that they fit again is a true BLESSING. I know I have a lot more to lose but for the first time I feel GREAT in my body and I am excited about dropping the last 40, maybe more!

WOOOHOOO!

Phat Teacher

Plateau

I have hit one!

How do you bust through?

Phat Teacher

Happy 4th

Hey everyone!!!
I hope you had a great 4th of July weekend =)
I had a blast and stayed on point with my eating for the most part.
I would love to hear how you all did!
Comment- tell me you'r 4th stories about how your lifestyle changes faired against a food-centered holiday!

I joined a new gym. Details in my next post!
Phat Teacher