Back to Basics: Post-Christmas Health and Fitness Notes | Monica Sasso - WeAreTheCity

We have all just done it. Well, I just did it, my husband and I polished off an ENTIRE box of M&S Belgian Chocolate biscuits. You know, the big box that could have (and should have) served as after dinner biscuits for a party of 10. Yup, we just did it. And we are not 20 stone, 5’4” people who sit on the sofa all day glued to Sky. We are both about 5’10” and a touch under 12 stone (well I am that, he is a few pounds lighter but we won’t go into that…). We are also both are avid cyclists, we have 12 bikes in the garage, 1 in the house, a room devoted to fitness and run marathons – he at 3 hrs and me at 4. We know fitness, we know what we should and shouldn’t eat. We both also used to be quite heavy, me 4 stone and him 6 stone.

The first time I went to Weight Watchers I was 9. I gained weight

So yes, we need to get back to basics at our house. Which is the theme behind this article. The first time I went to Weight Watchers I was 9. I gained weight. I did not lose weight until I tossed everything aside and reaslied the BASICS: if you take in more than you burn, you get fat. It’s basic maths. No fancy formula with points, or quality factors, it’s all down to calories. Yes, there are good calories and bad calories. Yes, there are foods that will make you “bonk” during the day and those that will make you feel fuller longer, but ultimately it is all down to calories. You and your body will tell you the rest, i.e. at some point you will crave fruit, veg, brown rice, etc. Your body is way smarter than we, the government or any fad diet doctor gives it credit for.

Stealth calories suck. And they usually are not worth it

The real trouble is, many of us do not know how many calories we SHOULD eat much less how many we ACTUALLY consume. A pint of lager has 220, a shot of Vodka has 40, a bottle of red about 500. A piece of think bread has 110, a thin slice as low as 48. I once spent 20 minutes in the Pret in One Canada Square trying to find something for breakfast less than 300 calories. Mind you, that morning I cycled 12 miles to work after lifting weights before jumping on my train, so it’s not like I rolled out of bed and started work. I also had to cycle 12 miles home. The “healthy” options of porridge and yoghurt were laughable. The former, made with semi-skimmed milk and the later full-fat with full-sugar granola. They each had over 400 calories. Neck one of those, and you will eat double the calories you need whilst thinking you are being “healthy”. What a con. Who, suited and booted with a laptop and a presentation looming, would have known?

Years ago I switched to drinking straight vodka once I figured this out. I lost weight and had a lot less hangovers.

Top 10 Tips for Getting Back to Basics, from a former fat girl, turned fitness buff who lives in the gym, on the bike or in her running shoes….

1. Figure out how many calories you NEED to survive (using the attached Harris Benedict formula based on your lean body mass – opposite of body fat percentage) and then count what you put in as well as what you expend. That means keeping a food and a fitness log (also attached).

Yes, it will mean reading labels, learning how many calories foods that you like contain (for when you go out o eat) and start owning what you put in your body. If you want to lose weight, then eat less than what you should. If you want to burn more, then exercise (See #2). I am also not afraid to condone pre-packaged meals – they provide portion control. Yes, they are probably not the best for the environment, and they have a lot of sodium, but you can circumvent those things. You can recycle and you can drink lots of water to combat the sodium and add extra veggies to it to help. Also, ignore the government, drink MORE than 8 glasses of water a day and eat more than 5 portions of fruit and veg a day. And the more colourful, the better.

Oh yea, this means counting booze calories too. Years ago I switched to drinking straight vodka once I figured this out. I lost weight and had a lot less hangovers. When you are on the straight spirits, you tend to drink less because you can taste the booze…

2. Exercise. – If you do none, you should do some. I think we all know that – whether it’s taking the dog for a longer walk, or running with your kid in the park, jogging to work or hitting the gym. And if you need motivation, get a workout partner, set a new goal like doing a marathon or cycling 50 miles. But whatever exercise you choose to do, set a goal, it will give you a success to celebrate. Make it realistic and be honest with yourself. I am yearning to run a 45 minute 10km. I am carrying about half a stone too much to do it. I was being honest and realistic (with a polite nudge from my 37 minute 10km running husband) when I re-set my goal to 48 minutes. It hurts, I am a women who is used to achieving a lot and hold myself to insanely high standards. But I know if I don’t make it realistic and honest, I will not achieve it and that will make me feel terrible when I don’t achieve it. E.g. if you have never run a sub 2 hour half marathon, don’t set a goal to run the London marathon in 4 hours. Chances are, you may not be given the opportunity to do so. A lot of people run the London Marathon and in the 9-10 min mile pace group, you will be with the majority of the runners and will probably walk the first and last miles. SET YOURSELF UP FOR SUCCESS. Simple as.

3. If you eat on the go, Avoid Mayo and Butter soaked sarnies. A chicken and salad sarnie should not have 400 calories. That is all mayo there if it does. Stealth calories suck. And they usually are not worth it.

4. Kill the fancy coffees. Milk has a lot of calories. So does sugar. Try it the Italian way, an espresso when you need a pick-me-up.

5. Kill the soft drinks. A Coke is like a pint. Which are both nearly as bad as a Snickers Bar.

6. Muscle is good, it burns calories even when you sleep. My goal is to be able to haul my own body weight. Press ups, chin ups, pull ups, dips, etc. It takes time to be able to do that, but the best part is, when you are there, you won’t need a gym membership!

7. Use your commute. If you can. Don’t be afraid to parade through the office in your running or your cycling kit. It does feel weird to carry a suit to the showers all decked in lycra, but screw it. It’s a very efficient use of time.

8. Walk more. Think of ways you cannot drive, and drive or walk there instead. This time of year, it is hard, I know. But it will help. And you will feel better for it.

9. DO allow yourself a cheat day or meal. When I lost my 45 lbs when I was 15 (not on Weight Watchers), I allowed myself a cheat meal every Friday lunch as it was pizza day at school. I never gained weight and never strayed from my diet. I did not deprive myself. If only the 33 year old me was a clever as the 15 year old me.

10. Do it with someone. A partner, spouse, kid, best mate, colleague. SHARE Getting Back to Basics with someone else, it will be easier.

I have attached a sample excel spreadsheet which includes the common ways to calculate caloric intake needs as well as a template for calorie counting and fitness tracking. Happy Counting!

Monica

Monica Sasso is a fitness geek. She is not a trained nutritionist, just someone who has helped many friends and herself lose weight. She is also a marathon runner, a duathlete, a cyclist, and a gym rat. During the day, Monica is a Lean / Six Sigma Consultant, Operations expert and a contract Project Manager. She is the Director of Fit Biz Consulting, whose aim is to help companies operate more leanly and effectively through revamping their business practices. Monica is a member of APM, a US equivalent Chartered Engineer, APM/PRINCE2 certified and a Six Sigma Black Belt. Monica lives in Wiltshire with her skinnier husband, cat Shimano and their 13 bicycles.