With my mileage increasing and my strength training remaining fairly consistent, I found myself frustrated last month that I seemed to be holding on to some extra fat. I was by no means over weight but not at what I consider to be my healthiest, happiest weight/size. As I continue to add mileage and recover from surgery, I don’t want any unnecessary weight wearing on my joints. Also, I want to feel my sexiest. No shame in that.
So for the past couple of weeks I have been making a very calculated effort to lean out in the healthiest way possible. Here are some of the commitments I have made to myself Monday-Friday at 5 PM. I relax a bit more on the weekends while still holding to most of my weight loss principals.
Melissa’s Lean Out Plan (It’s working):
- Upon Rising– Drink a glass of warm lemon water with a dash of cayenne pepper to stimulate my liver.
- Follow with a vegan probiotic.
- Next is a cup of green tea to rev up my ability to metabolize fat and provide me with a healthy dose of anti-oxidants.
- Once I have had a cup of tea, I allow myself coffee. Normally, when I’m cleansing, I do not. But I’m also trying to stay sane and I freaking love coffee.
- Coffee is followed by home made green juice before my run
- Post Run Protein and greens smoothie
- My lunch and dinner are very similar to the norm. There difference is
- I’m not consuming any oil. I’m getting my fat from whole food sources–either half an avo or a tablespoon of tahini on my salad/dinner. I am doing water and coconut milk satees and finding that my food still taste delicious and is very satisfying–without the added fat calories. I could see myself sticking to this no oil thing at home and allowing for it while we’re out.
- Between lunch and dinner, I’m sticking to produce only. I allow myself as much fruit and veg as I want but I’m not eating anything else during those hours.
- No alcohol during the week. I’m avoiding wine/alcohol during the week. I was getting in the habit of having a glass every night and while I do not think this is a bad thing, it doesn’t help if you are trying to drop weight. I do indulge in a glass Friday, Saturday, and Sunday evening.
- No eating after 7 PM. This is a hard one for me! I’m not even typically hungry after dinner but often find myself eating more! And it is usually something like chocolate. I’m trying to get in the habit of enjoying tea after dinner.
My workouts are getting stronger and I see my legs turning back into runners legs. My last long run was 22 miles on trails at a quick 8:05/mile average. Not going to lie–this hurt and it took a week, 2 massages and acupuncture to recover but it was fun to run with my neighbor and to see what I was capable of. It got me thinking about running a Boston qualifier at some point in the future. My VO2 Max workouts are getting faster as well. I can do my repeats in 6:30-6:58 min/miles at a 6% incline and I’ve even added an extra 60 second repeat.
Strength training remains the biggest challenge for me. It just isn’t as much fun and I can’t do it while pushing a stroller. I’m finding times to sneak away and when I feel like quitting I think of the woman that told me in January to “rethink my goals” and “stick to half marathons”. Want to motivate me? Tell me I can’t do something.
What drives you? What helps you stay on track with eating and training?