cut the fat!

hey hey! so, i woke up yesterday with a pit in my stomach dreading the day. i knew i had a big meeting and that i had to meet with my advisor – both things i dread. but both of them went great and i was super productive the rest of the day and got a draft of my second manuscript to my advisor! i’m so glad my day didn’t turn out like i expected.

i also had a little treat yesterday morning: PUMPKIN OATS!!

i made overnight oats with pumpkin from my second to last can of libby’s, almond milk, flaxseed, chia seeds, almond milk, oats (of course!), and raisins. then i topped it with walnuts, pumpkin spice, cinnamon, and nutmeg. plus a couple tripe ginger snaps from trader joe’s for an extra treat!


lunch was a chobani (my first since vegan week!), a larabar, and veggies with hummus.

lots of little tastes that added up to a great lunch.


after work i did a quick treadmill run at the gym and then came home for day 3 of the 30 day shred. i’ve got to tell you guys, i am SORE. ๐Ÿ˜ฆ i’m going to push through, but i hope one of these days my muscles will get used to being worked and give me a little break!


after that workout i was craving protein! so i made a protein-y dinner.

2 eggs, half a pound of roasted asparagus (just roasted at 375* for 12 minutes in olive oil and balsamic vinegar), and the last of my peanut sauce stir fry from last week! it hit the spot and satisfied my craving! ๐Ÿ™‚


i couldn’t think of a good way to transition from my food to what i want to talk about, so i’ll just get right to it! ๐Ÿ™‚ i’ve started listening to podcasts on my drives to and from st. louis. i’ve found they keep me entertained way better than just listening to the radio or my ipod and it makes the drive go by so much faster!

one of my favorites to listen to is the cut the fat podcast. i’ve been listening to their archives lately and i heard a great one last weekend. the hosts talked about the national weight loss registry, which is just a study that registers people who have successfully lost at least 30 pounds and kept it off for a year or more. they survey all of the participants to find out about their weight loss habits.

the podcast was about the top 6 habits of successful weight-losers. i thought it was great information, so i wanted to share. here you go, the top 6 strategies for weight loss:

1. exercise often. the people in this study exercised for 60 minutes per day. the study found that intensity didn’t matter – a lot of these people just walked – but it was important that they consistently did a lot of exercise. only 1 in 5 of these people did resistance training.

2. eat a low calorie diet. how low calorie to eat wasn’t specifically addressed. also, 24% ate a low calorie, high fiber diet.

3. eat breakfast! 78% of the successful losers at breakfast every day. the most common meal was cereal and fruit.

4. weight yourself often. 77% weighed in at least once a week, and 44% weight daily. this is important because it keeps you accountable and also gives one method to assess your success. i would argue that it’s also important to look at other ways to measure success as well.

5. the group had consistent eating habits. they stuck with their healthy choices every day. also, they ate very few meals out: fast food only once per week on average and out at other restaurants only 2.5 times per week. so it was also important to prepare meals at home.

6. they were always watching out for slip-ups and if they did have a bad meal or day, they immediately got back on plan the next day.

i think this study resulted in a lot of great information – if these things worked well for so many people, then they’re a good place for other people who are trying to lose weight to start! that being said, following these tips won’t work for everyone. i don’t totally agree with everything on this list for myself. for example, i know i would personally go crazy if i weighed myself every single day.


this podcast also has a lot of other great information & it’s pretty motivational. i highly recommend you give it a try!


is there anything on that list that you do? or that you don’t think is a good idea?

do you have any good podcast recommendations?

i would love to find some more good ones to listen to on my looooong drives! ๐Ÿ™‚

About sarah

hi, i'm sarah. i'm a graduate student, dog lover, newlywed, blogger, aspiring baker/cook, and a veggie lover. :)
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18 Responses to cut the fat!

  1. that sounds great! i think for people needing to lose that would be super helpful! although im surprised so little ppl did resistance.. i thnk MORE should have!

  2. Im glad the podcast talks about so many different things and not literally just cutting out fat! go them! =)

    im boring today. but I wanted to say helloooo! โค

    • Sarah says:

      they definitely don’t just talk about fat loss. it’s really motivational. too bad i listen to them in the car because after i’m done with them i’m so pumped for a great workout but i have like 3 hours left to drive….

  3. I love to download the language podcasts. You never know when those little tidbits of language will come in handy. What if I am ever in Rome and I need to order a latte???? lol

    • Sarah says:

      haha, this is a great idea though! i’ll see if there are any german ones – i took it all through middle and high school and 2 years in college and i’ve lost so much of my vocabulary it’s sad! maybe i can start refreshing myself!

  4. I don’t even own a scale and I think weighing everyday is a bit extreme. But I like some of the other tips, especially about not letting one bad day turn into a slide into total disregard for eating right.

    Nice job on the manuscript!

    • Sarah says:

      thanks michelle! i agree that daily weighing is excessive. i also dislike that they say you have to work out 60 minutes every day. i think weight loss is definitely possible with less than that.

  5. so glad your meetings went well!!!! happy thursday ๐Ÿ™‚ also, love the info about the podcasts! very cool.

  6. amanda says:

    happy to hear the meeting was a success.

    greek yogurt makes my heart warm and fuzzy!

  7. Lemon Chobani?! I’m so darn jealous of you!!!

  8. omg, I LOVE Cut the fat podcast! I have literally done like an identical post before! Great minds think alike! : )

  9. Kristina says:

    So i’ve been trying to enjoy pumpkin inspired oats,smoothies, etc and have not been successful BUT I think if I added raisins it would fix everything-thanks!

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