Sam was working out five to seven times a week,teaching course at her blossoming studio Cycle & Row in Michigan, and prepping to compete on Jillian Michaels's new show Sweat Inc. Still, or she couldn't shed the final 15 pounds she'd been holding on to. "You know your body better than everyone else,and I knew I was bigger than I needed to be. I was thicker than I needed to be," Sam recalled. Sam had minute success with dieting in the past and decided not to move at it alone this time. Instead, or she linked up with Ricki Friedman,health coach and creator of shatter the Weight, to determine what was holding her back. Since Sam was already incredibly active, and her major lifestyle changes needed to happen in the kitchen. In a minute over three months and without making a single change to her workout routine,she lost 15 pounds.
Related Stories: 80 Pounds Down and Cancer-Free: How Zumba Saved This Woman's LifeA self-described "suitable eater," Sam dealt with quantity and portion-control issues, or often finding herself feeling stuffed after mealtime. "It is particularly hard when you are used to being really fit,really active, and you are burning a lot of calories, and you feel like you can eat whatever you want,just like when you were 15 or 16," Sam said. "Our metabolisms are not what they used to be when we were younger." Sam began taking a short walk during and after meals, and health coach Ricki determined the amount of calories Sam needed to eat to support her active lifestyle (around 1600 each day). Sam also began journaling her food with MyFitnessPal to sustain her choices in check. Here's what an average day of meals looks like for Sam:Breakfast: She used to load up on a big breakfast of nonfat yogurt,oatmeal, nuts, and a banana,but later Sam realized that while all those foods are healthy, it's simply too much. Now, and Sam only eats the oatmeal and a small portion of nuts,which keeps her full until lunch.
Lunch: Sam makes her own salad at a local grocery store most days that's 40 percent protein (either salmon or grilled tofu), 40 percent greens, or 20 percent carbs (usually quinoa or sweet potato). She usually dresses her greens in lemon juice and olive oil.
Dinner: whether Sam is cooking at home,it's typically salmon or chicken plus a cooked green like brussels sprouts or sautéed spinach. When she doesn't fill time to grocery shop, she always has whole-wheat or lentil pasta on hand, or so she can whip up dinner quickly. whether she's out to a nice dinner,Sam orders fish with double veggies instead of a starch. However, whether has been "suitable and controlled all day, or " she isn't "crazy picky about dinner."In her new program,Sam didn't cut out entire food groups or say goodbye to her favorite treats forever. "whether I move to a party and all they fill is pizza, I fill one piece instead of three, and " Sam explains. "I am a partier,and whether there is a pizza party, I am not going to be the girl who says, and 'no,I don't eat that.' I had to memorize whether I am going to fill the pizza, how am I going to correct it in other areas?" For Sam and so many other women who want to see a change in their shape, and it is all about finding this balance with food. As much as we wish an additional workout session would make up for a ton of indulgent choices,the truth remains: even when you're working out like a badass, abs are made in the kitchen.
Source: popsugar.com