What does it take to see change?

Progress can be measured in oh so many ways. For some, its the shifting number on a scale, the way your clothes fit you, the endurance you build, the weight you lift or how you eat. Most importantly, progress should be a change in how you love your body. Progress certainly doesn’t come over night. It’s something that’s earned through sweat, determination, tears and maybe even a bit of blood (if you’re not too careful).

There are definitely a couple simple but important things to remember on your journey.

1. You are what you eat!

Abs are made in the kitchen! No matter how much you work out or how many sit ups you do, if you aren’t eating right you aren’t going to see a lot of change. Weight loss is simple mathematics. You have to burn more calories than you consume.

For example, based on my height, age, weight and activity level I need approximately 2400 calories to maintain my weight. I aim to eat between 1600-1800 a day. This does not mean I am starving myself. While the first week cutting down and counting calories can leave you feeling hangry and a bit lethargic week two and beyond was totally fine. However, I will say as a female I do have those days where I want to eat anything and everything in sight. At times like this I will eat more, however I try to watch what I’m reaching for. If I want chips or ice cream, I buy an individual size, NOT a pint or a Costco sized bag.

18 Weeks Progress

18 Weeks Progress

2. Know how many calories you need.

Everyone needs different calories based on their height, weight, age, gender and activity level. Using a calorie calculator can help you estimate your ideal number of calories to maintain your ideal weight or how many to consume to lose weight. Below are two or hundreds of calorie calculators available for free on the internet.

Calorie Calculator

Calorie calculator

3. Change doesn’t happen over night.

They say it takes 21 days to make something into a routine. I’ve also read that it takes 4 weeks for you to notice changes, 8 weeks for family and friends and 12 weeks for the rest of the world! So, don’t expect one or two good workouts to do the trick. You’ve got to be in it for the long haul!

12 Week Progress

12 Week Progress

4. Take pictures!

Following the BBG (Bikini Body Guide) by Kayla Itsines has really taught me how important taking pictures is! You’ll be surprised by how taking pictures really helps you notice changes. The scale isn’t always your friend if you are working out hard and weight lifting. Just because you lose fat doesn’t mean the muscle you put on weights nothing. Muscle and fat weight the sound. One pound equals one pound no matter what. However, muscle is much denser and takes up less space!

I weigh 145 lbs in BOTH photos

I weigh 145 lbs in BOTH photos

Comments 2

  1. Reina R Andino

    It not a comment more of a question. I read few book on meal prep. But I’m a truck driver. It hard for me to have a warm meal. Hard to eat a salad every day for lunch. I lose 12 lbs so. Workout 5 days a week, but I fall off a healthy meal in that truck. Can I get a little bit advice. To help me.

  2. Post
    Author
    Nikki

    Awesome question Reina! I have to be honest with you in that I often ear my meals cold. Not sure why, but I do. I don’t mind cold food. I’m not just talking salads because that’s definitely not sustainable to ear every day.. But I’d day that I don’t heat 90% of my meal. If you think you can handle that.. I recommend a meal prep bag that keeps your food cold. Mine keeps things cold for about 8 hours. I put all my meals and snacks in there and eat them throughout the day. Now, I’m not sure what your work schedule is like.. If you come between shifts or how it goes but hot thermoses are also great if you have time to pack one before you go. A lot of them keep things hot for hours too! Have you though about the kinda of snacks you can bring with you also. I generally throw 2 pieces of fruit in my bag, some sort of vegetable sticks (hummus is a great filling dip), cliff bars are great and tasty, jerky can be great although it has a lot of sodium. I also make peanut butter protein balls with oatmeal.. I’ll be posting thst recipe later or you can find it on my Instagram page a couple weeks back.. I’m not sure if you’re looking for snacks or meals but if you give me a bit more info about if things need to be hot, if you can keep things cold or your preferences I’m more than happy to give you some ideas and suggestions!

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