The Weight Loss Plan

November 20, 2015


My Diet & Exercise Prescription


Well, it has been two weeks since we started my program, and I am happy to say that I am a loser.  That’s right.  The only time it is fun to be a loser is when you are trying to lose weight.  I will take it!  I lost a whopping 3.5lbs in two weeks.  I haven’t seen the scale at that number in about one year, when I was 4-months pregnant with Daphne.  Can I get a woo woo? (your cue to woo woo for me).


My exercise prescription is to GET MOVING!  I walked on Wednesday about a mile and a half to get my errands done.  This also felt theraputic to walk around downtown Chicago.  It was a little wet outside, but the weather was crisp and cool.. perfect for a power walk.  There were workers hanging the Christmas lights and decorations on Michigan Avenue.  Santas were on the corners ringing their bells for The Salvation Army. (BTW – There needs to be an app for this.  Who has cash on them anymore?  I hate feeling guilty as you walk past them without giving. They would make so much more money too!)  Despite the guilt of not having cash on me (ever), it felt so refreshing to be outside.  I forgot that I was burning calories.


Now we need to overload the muscles to progress the muscles.  My workout prescription is to aim for 3 to 4 days a week of a circuit training workout in my building’s gym.  Ideally, I will be getting in two workouts per week that focus on upper body and core with cardio bursts and two workout days of lower body and core with cardio bursts.  My program is a high repetition workout.  The high repetitions and bursts of cardio will help me burn more calories, and eventually, once I remove the layers of fat, show some muscle definition.  If I can only get three days in per week, one of those days will be a full body workout.


My nutrition plan is to eat a well-balanced diet.  I am a crazy, busy working mom who feeds people several times a day and often forgets to feed myself.  I should be skinny right?  Well, skipping meals slows down the metabolism and places the body on starvation mode, which in turn stores more fat.  The best way that I can describe it is to think that your inside body can only determine what is going on in the outside world by the information you provide it.  So if your body isn’t receiving the necessary nutrients, your brain may think that you are on a desert island with no food and in result, try to store fuel so you can survive.  Once you eat normal again or perhaps even binge eat, your body will automatically try to store all that food JUST IN CASE you get stuck on that desert island again.  And of course, what fuel stores best?  Yep… fat.  So we now have the busy mom that never eats who is forever overweight ~ sigh.


My goal is to eat within the first two hours of waking to jumpstart my metabolism.  I will also fit in a normal breakfast, lunch, dinner, and two snacks.  This takes planning.  Peapod and I are good friends.  It makes my life easier.  Everytime we run low on food, I either order out or don’t eat.  


I am allowing myself one naughty pleasure a day.  (This is the part in which I have to tell my husband to BACK OFF. Although, his idea of a naughty pleasure would be a healthier option than mine.)  My naughty pleasure is typically a glass or two of wine.  Two glasses are allowed if I workout or on date night that we have once a week.


If you would like to try one of the workouts we did this week, add a comment to this blog and I will be sure to post it right away.  It would be fun to get some other crazy, busy moms in shape with me.  Off to date night!  There is a glass of wine calling my name.  Happy Friday!  


The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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