Day 17, How to lose 20 pounds? Track it!

Portion control is usually my downfall. It’s the main reason I usually fail to lose weight when I try to diet. I either flat out have too much, like second helping on the things I love, or I ‘eyeball’ measurementsspinach mushroom dill omelet and underestimate how much I’m actually having. A few extra splashes of olive oil, a handful of nuts, a little more butter on the baked potato…..and the extra, hidden calories add up…..and prevent further weight loss.

That’s why I like using the MyFitnessPal app. Studies have shown that if you write down what you eat, you increase your odds of losing weight and sticking to the plan. The app makes it even easier as it remembers things you’ve had so it’s easy to select and pop them onto your day. It also helps you plan. If you log your breakfast and know you might be going out to dinner, you can have a light, low calorie lunch and bank the extra calories to use at dinner, perhaps with a glass of wine…or two? 🙂

I’m also finding that by eating mostly whole foods, lots of lean proteins, and organic vegetables and fruits, that I can eat a lot of food and be full, without using up so many calories.

One of my favorite light lunches, is a simple omelet. This adds up to just over 200 calories, and I find eggs seem to keep me energized and full longer than a high carb lunch.  I made this one by sauteeing about a cup and a half of fresh spinach and a few sliced mushrooms in a tsp of olive oil and a tsp of butter. I beat two eggs with a spring of fresh dill and once the veggies were cooked, I just poured the eggs over, pushed the sides in, then once the egg was set, flipped it over and cooked for another minute or two. A drizzle of balsamic vinegar for added flavor and dash of salt and pepper, and it was delicious.

Since I am not going out to dinner tonight, I also had a small salad with romaine lettuce, walnuts and a quarter of an avocado, splash of olive oil and balsamic vinegar. Breakfast was a cantaloupe. Not sure yet what dinner will be.

I went out to dinner with friends last night, and split a salad of red leafy lettuce, toasted hazelnuts, roasted beets, onion and a cranberry dressing. We also split a dinner of roasted cod with zucchini and rice pilaf. Splitting worked out great as we both had plenty and left feeling content, not overstuffed. Do you have any tricks you use when you go out to dinner?

Heading down to the basement soon, to do my 30 minutes of walking. Wishing it was a little warmer, so I could head outside and walk down to the beach. Soon hopefully, maybe even tomorrow if predictions are right.

Hope you are enjoying your Sunday!

 

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