Check Out My Instagram!

I’m sharing photos all week of my meals and snacks! Check it out…

@selfcare_diaries

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This Week: Tracking My Current Diet

I’m going to use this week as a sort of control. I’m going to record my current diet and exercises to get a better idea of where I am and where I require improvement. I will be tracking my progress via MyFitnessPal and IG (selfcarediaries and selfcare_diaries respectively).

 

*It’s important to note that I do have a big family BBQ this Saturday the 19th, so that may affect my results slightly, but I will treat that as a fast food/take out meal, which often happens during the week anyway.

The Action: Goal 4 Part 2: Meal Plan

I talked about building a meal plan and here it is.


I’m leaving my weekends as wild cards for the most part because there is more time to plan around those meals and also, too much structure can become a hindrance and a bore. The point of a meal plan is to be specific enough to keep me on track, but flexible and versatile enough to still have fun and enjoy meals.

I may choose to move things around as I go, as I learn what works best for me in relation to my workout schedule.

(If you would like to keep up with my day-to-day stats, you can follow my instagram @selfcare_diaries). 

Challenge Accepted!

21 Day Challenge:
So I watched a video talking about a 21 day challenge meant to encourage exercise and healthy eating habits. It inspired me to create my own 21 day challenge, with it’s own stakes.


I will be posting my meal plan, workout regimen and goals soon. Stay tuned!
(If you would like to keep up with my day-to-day stats, you can follow my instagram @selfcare_diaries). 

Some apps I’ve been trying…


To keep me on track with my goals, I’ve been trying some apps, videos, websites, meal plans, etc. It’s still a learning process. But here is what I have enjoyed so far. 

MyFitnessPal

This app is great for allowing you to track meals as well as exercise, weight, water, etc. 

It even allows you to scan barcodes for food items and add recipes from online, or manually, so it’s pretty convienient. I’m not using the premium method yet, but I’m thinking of giving it a go. I believe premium offers meal plans, workout regimines and a more refined calorie count. 

Google Calendar

Before google calendar, I was pretty lazy with my orginazation skills. I would jot things down on a stray piece of paper or maybe on notes in my phone. 

But now everything is all in one place. I get alerts and can even set specific reminders, goals or events throughout the week.

This has kept me much more motivated and focussed. 

I need apps that are convienient, easy to navigate and actually keep me organized and so far these two have been the best.

This is just a quick update. Much more to come soon!

 

The Plan: Goal 4 Part 1: Calorie Count

Calories Per Day

To start, I needed to set a specific goal for myself. And to do that, I needed to know where I am and where I want to be. I can’t say I am one to keep track of my calorie intake, but that’s about to change. I used calculator.net to get a better idea of my ideal calorie intake.

To start with, I input my information in order to find my ideal weight given my age and height.

Calorie Count_Weight Calculator

I would say 139-143lbs is about where I was post puberty growthspurt, so that is my goal.

Next, I input my information to find out my calorie intake in order to lose, maintain and gain weight based on three levels of activity:

Sedentary (little or no exercise)

Calorie Count_Sedentary

Lightly Active (exercise 1-3 times/week)

Calorie Count_Lightly Active

Moderately Active (exercise 3-5 times/week)

Calorie Count_Moderately Active

I chose these levels of activity to visualize where I am (sedentary), where I will start working towards (lightly active) and where I hope to be by the end of this process (moderately active).

Based on these figures, reaching my ideal body weight will be a 3-6 month process, depending on how many pounds per week I lose. As of now, 1-2lbs/week is my goal, so my projection is 4 and a half to five months.

Calories Per Meal

Now to get a better idea of what was recommended per meal, I looked at a website called verywell.com.

Many women who are trying to lose weight, consume about 1,200 to 1,400 calories per day […] That means that a woman might eat 300-400 calories at each meal and then eat two 100-calorie snacks in the late morning and afternoon.

I’m pretty sure I haven’t been following this regimen. Most meals consist of much more than 300-400 calories and most snack servings are definitely more than 100 calories. But the website continues.

…you don’t have to follow a specific plan when you divide calories for your meals. You can evaluate when you need your calories most and them divide them up to meet your needs. For example, if you are a dieter who gets late morning hunger pangs, you should probably consume more calories first thing in the morning.  A meal that contains filling foods like protein-rich eggs or fiber-rich oatmeal might help you skip the high-calorie snacks or make better choices when the cravings hit.

This is a good note for me as someone who works most efficiently, has more energy and consumes less during the day when I have a large breakfast. I will definitely take that into account when building my meal plan*.

Next Time:
I want to work on putting together a meal plan as well as tricks to tracking my calories such as meal prep and helpful apps.
Footnotes:
Link to The Goals
*I will provide a link to my meal plan once it’s been constructed.