I hope everyone had a great Thanksgiving! For me, it was nice because the family I visited is also working on losing weight. That means I had plenty of healthy options and got a lot of activity in to make up for the unhealthy ones. 🙂
Now that that’s over and my work craze is basically done, it’s time to target my attention and try some new things on my weight loss journey. Overall, I’m pretty happy with where I’m at because I’m still losing. That being said, it’d be really nice if I could start losing weight a little more quickly. Right now I’m losing an average of half a pound to a full pound every two weeks and I’d like to bump that up to every week, if possible.
I’ve tried quite a few things over the last few months to increase my loss ratio but nothing’s really worked – probably because I haven’t been able to stick with anything consistently. So, what I’d like to do is some test runs – try a new strategy for 3 weeks at a time. If I can get 3 weeks of consistent loss (no matter how much it is) I’ll stick with that strategy for a while.
In thinking through strategies, I intend to focus primarily on my food, which is a little out of character for me. I always gravitate toward trying a new workout or increasing physical activity. However I do know that nutrition is 90% of the issue so I’m putting my faith in that for the moment.
My current nutrition isn’t bad – I consistently hit a set deficit and get plenty of good calories in. But if I’m being honest, my current nutrition is probably closer to what it should be once I’m aiming to maintain my weight.
A few ideas come to mind on what could be off with my nutrition:
- Protein percentage. If I don’t think too much about it my protein intake is usually less than 15% when compared with fat and carbs. If I really am mindful I can get it around 30% but I’ve read that it should be close to 50% to maximize fat loss.
- Deficit. I currently work off a 500 calorie deficit but I worry that I may have inaccuracies with how many calories I’m burning, which may mean I’m inadvertently eating less or more than I should.
- Grams of carbs. In theory, this would go down if I focus more on protein but I’m noting it because I noticed my grams of carbs tend to be higher than they should be even when my intake percentage doesn’t seem that high.
- Sodium. I inconsistently hit my sodium goal. It’d be interesting to see what kind of difference consistency could make.
- Sugar. Since I started working on weight loss I’ve worked hard to cut out artificial sweeteners. Of course that means my real sugar intake has gone up so lowering that number by true reduction in sugary foods would probably help.
To kick this mission off, I’m going to start off with the goal of increasing my protein percentage. Not sure yet what my strategy for doing that will be but I’m working on it!
What about all of you? What kind of tweaks could you make to improve your nutrition?