Rebecca’s Power of 10 List…This is NOT a Diet!
I’m happy to welcome author Rebecca Marino to the Power of 10 series. Today, Rebecca shares ten rules for losing weight and her latest release, The Drive.
(Disclosure—I am NOT a health professional or a dietician. I’m a teacher/author who loves to eat chocolate and peanut butter.)
April rolled around in Indiana after a snowy winter. In one week the high temperature changed from 31F to 68F. Time for a drastic wardrobe change. I pulled several pairs of shorts from my closet and not one pair fit comfortably…My favorite pair were impossible to get into. I finally squeezed into last summer’s ‘loose shorts’ and decided I really needed to do something. Diet??? UGH!
I had all kinds of excuses…
• I’m a preschool teacher and work five days a week
• I’m an author and have been doing a lot of sitting while writing and revising two books
• I hit the golden age of 50 in February
• I run two to three times a week…isn’t that enough?
• I found some REALLY yummy dessert recipes on Pinterest that I just had to try–(and eat the entire batch)
There are more excuses too embarrassing to mention…
BUT, not only was I unable to zip my FAVORITE pair of shorts…I couldn’t squeeze into 90% of my shorts. I jumped on the scale and my eyes bulged almost as big as my protruding gut….I had gained 10 pounds in the past 6 months.
I HAD to do something about this because I couldn’t bear to place my favorite shorts in the Goodwill pile!
I turned to the internet and Googled every diet and exercise program I could find. Everything was commercialized…buy this food…buy this book…buy this exercise program…Diet and exercise is EXPENSIVE! The before and after pictures were encouraging, yet every success story had a small print disclosure stating, ”These results are not typical.”
Hours later I decided to not ‘diet’. I had watched a ‘Good Eats’ by Alton Brown episode a few years back about how he lost weight without being on a ‘diet’. He lost 50 pounds by changing the way he ate…without totally giving up sweets and carbs.
I LOVE bread and I LOVE chocolate and I LOVE peanut butter. Giving those foods up completely was not an option. I knew if I wanted to wear my shorts again I’d need to severely limit my intake of those precious commodities.
I also researched exercising and found out when you exercise is important for weight loss. The best time to exercise to burn fat is first thing in the morning BEFORE you eat. I didn’t increase my running (two to three times a week) because the research showed the best workouts for weight loss were NOT running…they were High Intensity Interval Training (HIIT) and Strength Training. I decided to include a short Tabata workout (The Seven Minute workout on Youtube) and 25 minutes of strength training three times a week.
With a lot of will power and the following 10 rules…I changed my eating habits with the goal to lose those ten pounds. Here’s my POWER OF TEN list…Remember…this is NOT a diet!
1) Eat oatmeal for breakfast. Not the little package kind. Straight oats with water and a dash of cinnamon and almond or vanilla extract. I either cook it on the stove or microwave it. It’s not the tastiest breakfast, but it keeps me full.
2) Eat a mid-morning snack, a mid-afternoon snack, and an evening snack in addition to three small meals. Snacks I choose included: a protein shake (easy to drink at preschool) or a plain rice cake with a tablespoon of natural peanut butter, or a handful of almonds or walnuts, or carrot sticks and humus, or a half cup of plain Greek yogurt, or an apple, or a piece of deli turkey wrapped in a piece of cheese, or any fresh green veggie.
3) Eat as much fresh green vegetables as possible during your six meals/snacks. Spinach, Kale, broccoli, cabbage, lettuce, green beans, zucchini, cucumbers, etc.
4) Drink a gallon of water every day. This one is REALLY hard. Most days I didn’t drink the entire gallon…but I found if I carry a water bottle around I come close to drinking a gallon.
5) No snacking in between the three meals and three snacks. AND no eating after 9:00 pm.
6) No added sugar. Read the labels. If sugar is an added ingredient…don’t eat it.
7) No high carbohydrate foods. (Oatmeal, brown rice, and ancient grains like quinoa are slow burning carbs—GOOD. Bread, potatoes, pasta, basically anything with flour in it—NOT GOOD).
8) Limit fresh fruit to one serving per day. Fresh fruit has a lot of natural sugar in it. Berries are the best with the lowest amount of natural sugar.
9) Treat yourself! Eat two servings of bread OR pasta each week…not per day… Two servings per week. That means one bun and one small cup of macaroni in seven days.
10) Treat yourself! Eat dessert once a week or alcohol once a week…make it worth it and keep the proportion small. Desserts taste so much better when you only have one a week!
During the first week I was shocked that I wasn’t hungry. Yes, I missed sweets and breads and potatoes at first, but quickly noted my energy levels had gone up instead of down. The water and the veggies really helped me feel full all day. I even had a hard time remembering to eat my healthy snacks three times a day.
After seven days…I got on the scale…I had lost 5 pounds! My shorts still didn’t fit, but the weight loss gave me some serious motivation to continue.
After three weeks…I remained at a 5 pound loss….UGH! At first I was very frustrated BUT….my shorts were beginning to feel MUCH looser!
After four weeks…I had lost 7 pounds and my shorts were zipping without me taking huge deep breaths!
After six weeks…I remain at the weight loss of 7 pounds…but ALL of my shorts fit comfortably!
I’m very happy after nine weeks….despite remaining at a 7 pound total weight loss. I’ve talked to a registered dietician and she noted my 3 extra pounds is probably added muscle from working out. I lost the fat but gained muscle which helps my body burn fat around the clock—even while I’m sitting. Cool!
Did I ever cheat? You betcha! I had two desserts one week (chocolate brownie and fresh strawberry short cake) I also ate a piece of yummy bread at a restaurant before I ate my grilled shrimp, broccoli, and green beans. I’d remind myself, “It’s okay to cheat once in a while, just don’t make it a habit.”
I accomplished my goal of fitting into my clothes without losing all ten pounds and that is OKAY because I feel new strength in my arms from the muscle I developed. My biggest takeaway is my new awareness of ingredients in the foods I’ve eaten mindlessly for so long. With a little preparation and planning I eat more foods that are healthier and make me feel better.
Plus, I learned how to eat to feel full, yet remain in moderation without completely giving up chocolate and peanut butter. Now that is sweet!
Here’s my favorite snack.
5 Ingredient Peanut Butter Chocolate Chip Energy Bites
2/3 cup peanut butter (I use natural crunchy)
½ cup Hershey dark chocolate chips
1 cup old fashioned oats
½ cup ground flax seed
2 Tablespoons honey
Combine all 5 ingredients in a bowl. Stir. Place in the refrigerator for 15 minutes to make it easier to roll. Roll into 12 bites and store in a zip baggie in the fridge for up to a week. (I use my small cookie scoop which makes 16 smaller bites.)
I found this recipe at ChefSavvy
I LOVE to try new recipes and read mystery/thrillers so feel free to share your favorites in the comments below. Thanks, Joanne for hosting me today!
Keep reading, writing, and indulging (every once in a while).
Three last words…Trust No One.
Kasey Carter’s life changes forever when a mysterious flash drive arrives on her doorstep. Three people with connections to the drive are soon murdered. With evidence in hand, the police and FBI quickly close each case.
A year later, Kasey finds the drive hidden, along with a note from her husband. ‘Deliver this to FBI Agent Dylan Rogers. Trust no one.’ Within hours of contacting Rogers, she finds herself on the run from an organized crime ring, the police, and the FBI.
Who can she trust?
A heart-pounding, action-packed tale of nail-biting suspense that is sure to keep you on the edge of your seat.
Free on Kindle ~ Wednesday, June 20 – Friday, June 22
Ms. Marino has crafted a riveting thriller filled with nail-biting suspense, multiple murders, romantic tension, and plot twists. I was impressed by the descriptive detail, heart-pounding and action-packed scenes, and smooth handling of multiple POVs. I strongly recommend setting aside large blocks of uninterrupted reading time. You won’t be able to put down this gripping page-turner.
Rebecca Marino is a preschool teacher, author, and mom of three, almost-grown kids (four if you count my husband of 26 years). I read and write suspense novels and children’s picture books while eating chocolate and peanut butter.
My novel, THE DRIVE is a Suspense Thriller, taking readers on a non-stop ride full of mystery, murder, and unexpected twists from the very first page.