I’ve gotten a few questions about what I eat and what maintenance looks like. So let’s take a look at a typical day in my life and what daily habits help me maintain my weight!
- Wake up.
- Weigh myself (Yes, I literally stumble out of bed and head straight to the bathroom to weigh myself. This is the best way to get the most consistent numbers day after day so you get an accurate picture of your overall progress.)
- Drink some water, change into workout clothes, and do around 30 minutes of exercise—either yoga, a bodyweight circuit, or a run. (Every single day. Even on weekends.)
- Breakfast at 7:30 am. (Right now this is a smoothie made with milk, frozen berries, zucchini, chia seeds, and protein powder.)
- Have some (lightly sweetened) green tea as I start my morning work.
- Grab a granola bar at 10:30. (I have the same granola bar every day because I don’t want to recalibrate my breakfast calories. Personally, I like to make sure it has a decent amount of protein and not too much sugar.)
- Go for a walk before lunch.
- Have lunch. (Usually leftovers from something homemade. At least half of it is vegetables, and I eat off a small plate.)
- Have some chocolate. (Every. Single. Day.)
- Go for a walk sometime in the afternoon.
- Have a snack at 4:30. (Usually some baby carrots, half an orange, and ¼ of a slice of bread with peanut butter.)
- Have dinner. (Basically the same thing as lunch.)
- Go for a walk.
- Sleep for at least 8 hours.
There are also some supporting principles happening behind the scenes. Let’s take a look at some of the things I do and don’t do.
- On Saturdays, I splurge a bit. I’ll sometimes eat an abnormally large or sweet breakfast, like waffles. And I’ll usually eat an actual dessert, not just a bit of chocolate. But on Sunday, I go right back to my normal schedule because consistency is key.
- I wear a Fitbit to track my steps. My job is pretty sedentary, and I overestimate my activity all the time. The Fitbit lets me know how many steps I actually took that day, not how many I feel I took that day (there can be a pretty large discrepancy between the two). I hit my 8,000 step goal most days.
- Besides my morning tea, I only drink only water.
- I maintain a weight range. If I get to the top of my range (or exceed it, which definitely happens), I know that it’s time to cut back until my weight goes down.
- I don’t worry about carbs/fat/protein. I try to eat a good amount of vegetables and protein and generally pick whole grains over refined carbs, but that’s it.
- I don’t snack outside of my predetermined schedule. If I’m hungry, I can eat raw vegetables, like baby carrots. My rule of thumb is that if I’m not hungry enough to eat baby carrots, then I’m probably not hungry, just bored or stressed.
- I don’t freak out if a day doesn’t go as planned. Life is messy. Sometimes I’ll make a bad choice. When that happens, I course correct to steer myself back to my normal routine as soon as possible. If I eat too much on Saturday, I never starve myself on Sunday. That just leads to a downward spiral of shame, guilt, deprivation, and possibly more overeating.
And that’s pretty much it! There’s a lot of power in the cumulative effect of several good habits. If you have any questions, feel free to send them my way. I’m always happy to help.