Healthy Weight Loss

[*Anya*]

I finally lost 1/2 of a pound that had been hanging on for weeks.

I simply must get more walking in.

It was easy at my former job to just get up and go outside to walk twice a day, this job-not so much. Today, for example, 5 meetings scheduled and 2 of them are 1.5 hours each.

I just have to do it.

Make the time for me.

Have a great day fellow healthies!

[girl_dee]

i gotta get on track... just gotta.....

[Gráinne]

Good morning!

Last night at the gym-21.10 minute mile. I shaved off about 4 minutes in a couple of days, and 10 minutes since last week. 18 minutes, or even 15, doesn't seem so undoable now .

I also got my pace up to 20 minutes for about half of the mile, before my calves hurt and I had to slow down. But it's coming!

Then, because I was feeling so badass to the core, I went over to the free weight section and did my arm routine with 10 pound weights. I'd not done that before. I couldn't do as much, but that's sort of the point-to push it a little. Otherwise, you're not building your muscle.

My goal isn't to be a musclebody-I know you have to have a certain body type for that, and put in serious weightlifting even then, but nicely toned would be great . My gym offers a "women's side", but I actually prefer to work out with the football players and serious bodybuilders, as if that motivates me. I got a thumbs-up yesterday from one.

Andrea's right, when I miss a day, I don't feel as good. I also know I can mix it up a little with swimming and Zumba, but I also want to focus on that pace thing, which is easier to measure on a treadmill.

When the rest of my life feels like it's falling down around me (literally), it's nice to have something to look forward to and to actually go right.

[Sachita]

I was working out and walking everyday. had some funky problem with the top of my feet. That healed. I'm back walking. I'm not so sure about the gym any more but I did join the YMCA to swim.

I finally broke down and seriously cut back on all grains. I still might have a bit of rice soba or very small amount of rice now and then. I'm mostly juicing, which I always do but now all greens. I am amazed how I feel after one week of not eating wheat or grains. I'm eating chicken, lamb, beef and even eggs. I've increased my veggie intake quite a bit. So instead of have rice or a potato with meals I just eat more veggies or mushrooms. In a week i lost 5 pound just by not eating grains and I totally stopped sugar. Of course there is sugar in carbs and I stopped table sugars/sweets. I actually went through a bit of withdrawal over the sugar thing.

I also notice that when I do eat grains or any sugars it sets the pace for the rest of the day. I'm amazed that in a week my blood pressure and blood sugar lowered.

[Dance-with-me]

I've been using the massive chaos in my life, the fact that I'm feeling limited to just my bedroom in my home until my ex and family are finally out of there, and the fact that I'm trying to stay away from home as much as possible, as my reason to not exercise. I need to be called on that b.s. and stop using my baby-elliptical as just a place to hang bras and dry panties!

[Kelt]

I came across this article in Lifehacker and wanted to share it. As Jo was saying earlier, developing habits that you can stick with beyond the loss phase is a good idea. This has some ideas that might be helpful. I am pasting the summary article here and will link to the full report at the bottom.
_________________________________________________

This Study Shows How to Lose a Lot of Weight—and Keep It Off
Melanie Pinola
If you want to know the secret of successful weight loss and management, take a look at the results from The National Weight Control Registry. The participants in the study lost an average of 66 pounds each and kept it off for 5.5 years. Here's how they did it.
The National Weight Control Registry is a database of about 4,000 people who maintained at least a 30 pound weight loss for at least one year.

Although there were variations in how quickly they lost weight and how much, there are four things NWCR members have in common:

90% of them say they exercise, on average, about 1 hour per day
78% eat breakfast every day
75% weigh themselves at least once a week
62% watch fewer than 10 hours of TV per week
These may seem like obvious common sense essentials for weight loss, but they're still important findings. The fact that 89% of the participants used a combination of both diet and exercise reinforces the importance of both.

The dedication to a significant and extensive amount of daily exercise is also notable. Twenty-eight percent of participants used only walking as their exercise. The researchers also put pedometers on a sample of the participants and found they walked about 5.5 to 6 miles a day—far beyond the minimal guidelines.

Frequent weighing is also interesting, since some people think weighing too often is counter-productive when trying to lose weight. Weighing yourself at least weekly could be an "early warning system" to keep you on track for the long term.

See the whole study via the link below:

The National Weight Control Registry | The Permanente Journal

[JustJo]

Hello healthies

Well....I've been struggling a bit. It's not reflecting in the scale, but it's operating in my head for sure.

I've been under intense stress....both work and personal...and the emotional eating triggers are all kicked over to "Chow Down!" Thankfully, my good eating of the last year-ish means that my capacity is wayyyyy down. So, when I grab the chips and dip I manage a couple spoonsfull of dip and a couple handfuls of chips....and then I feel stuffed and mildly ill. At least that's better than the full bag and full tub action of 2 years ago.

Still, I know it's not good.

I also had such a crazy schedule of unplanned "stuff"...car issues, kids that needed to be watched because moms had crises to deal with, school schedule changes...that I missed over a week of Curves.

I was back today, and it felt fine....so I know I'm not too far off.

I guess it's just frustrating to see (and feel) how quickly those negative patterns are ready to jump back to the forefront when things get rocky. So far, the worst thing is my diet soda addiction....which has returned with a vengenance...and which I really need to stop, because I know it leads to worse eating habits pretty quickly.

Hugs to you all.

[ruffryder]

SO i read somewhere that fat is targeted mostly in the morning so one shouldn't eat breakfast.. I know I've heard conflicting stories on this and you should eat breakfast cause it's the most important meal of the day. I've also heard to load up on protein and healthy fats at this time throughout the day and save the carbs for later in the day after a workout cause that's when the carbs will be targeted by the body and they leave you feeling fuller longer. Anyone hear this also or live by any such philosophy?

I also wanted to share a list of 20 fittest foods in no particular order..

Broccoli (eat a cup per week)
Tomatoes (eat 3-4 serv. per week)
Oatmeal (eat 3-4 serv. per week)
Blueberries (eat 1 cup per week)
Salmon (eat 3 serv. per week)
Beef (eat 3 serv. per week)
Whole Wheat Bread (eat 4-6 slices per week)
Almonds (eat 3 serv. per week)
Yogurt (get 3 serv. dairy per week)
Spinach (eat 2-3 serv. per week)
Eggs (eat up to 7 eggs per week)
Milk (get 3 serv. dairy per week)
Water (drink 8-8oz glasses per day)
Sweet Potato (eat 1 per week)
Soy (eat 2 serv. per week)
Turkey Breast (eat 3 serv. per week)
Olive Oil (eat 2 tbsp per day)
Quinoa (eat up to 3 serv. per week)
Black Beans (eat 2 serv. per week)
Green Tea (drink up to 3 serv. per day)

you really are what you eat..
I'm wondering about this Quinoa stuff. What is it? How do you eat it, make it? etc..

[Gemme]

Originally Posted by ruffryder

SO i read somewhere that fat is targeted mostly in the morning so one shouldn't eat breakfast.. I know I've heard conflicting stories on this and you should eat breakfast cause it's the most important meal of the day. I've also heard to load up on protein and healthy fats at this time throughout the day and save the carbs for later in the day after a workout cause that's when the carbs will be targeted by the body and they leave you feeling fuller longer. Anyone hear this also or live by any such philosophy?

I also wanted to share a list of 20 fittest foods in no particular order..

Broccoli (eat a cup per week)
Tomatoes (eat 3-4 serv. per week)
Oatmeal (eat 3-4 serv. per week)
Blueberries (eat 1 cup per week)
Salmon (eat 3 serv. per week)
Beef (eat 3 serv. per week)
Whole Wheat Bread (eat 4-6 slices per week)
Almonds (eat 3 serv. per week)
Yogurt (get 3 serv. dairy per week)
Spinach (eat 2-3 serv. per week)
Eggs (eat up to 7 eggs per week)
Milk (get 3 serv. dairy per week)
Water (drink 8-8oz glasses per day)
Sweet Potato (eat 1 per week)
Soy (eat 2 serv. per week)
Turkey Breast (eat 3 serv. per week)
Olive Oil (eat 2 tbsp per day)
Quinoa (eat up to 3 serv. per week)
Black Beans (eat 2 serv. per week)
Green Tea (drink up to 3 serv. per day)

you really are what you eat..
I'm wondering about this Quinoa stuff. What is it? How do you eat it, make it? etc..

ruff,

ALWAYS eat something in the morning (your morning, that is, since I know you have a weird schedule sometimes). By eating something....preferrably good for you....it sets your metabolism for the day.

If you wake and don't eat anything at all, within a couple of hours your body starts hording calories, just like in starvation mode.

I can't tell you about the carbs and what time is best to eat them, but they can be harder to burn off, so if I'm not working out, I will not eat a lot of them towards the end of the day.

I've heard that it's best to eat the largest meal first, then a smaller meal and your smallest meal in the evening in an effort to prevent consuming more calories than you will expend through the day/night.

I'm not a fan of green tea, but everything else on the list looks yummy.

[PurpleQuestions84]

I started my diet this morning and i plan on Turbo jamming later

[Miss Scarlett]

My weight loss doctor says to never skip meals, especially breakfast. His food plan is pretty simple and really does work.

It's a low glycemic plan and every meal should consist of a lean protein, fruit or vegetable and a healthy fat. No breads, rice, potatoes, pasta, cereal, oatmeal, corn or quinoa. Fruits and veggies should be low on the glycemic index. He also says no to ALL artificial sweeteners, sugar, honey, agave nectar, hfcs and stevia.

My favorite breakfast is fat free plain Greek yogurt, a bit of fruit and almonds. (The yogurt is the lean protein and the almonds are the healthy fat.) It comes in at around 290 - 300 calories and stays with me all morning. I love it so much that sometimes I have it for supper too.

[Rockinonahigh]

The other day i was at the store to pick up a fue things so I picked up some jiffy pnb when I got home I realised I got the one that was low sodium with 33% less sugar,it thought yikes what did I do,it is a lot better than I thought it would be cause it has a more peanutty tast plus it didnt have the oily feel to it.Now its gonna be what I buy insted of regular Jiffy,wonder be my son even likes it.

Breakfast is something I never miss,I make it as high protine as I can,usely have scrambles eggs with a slice of sugar free whole wheat bread then a slice or two of tomato.I never eat a late lunch past 1:30pm,if I havent eaten by then I have some fruit and cheese.Water is something I need more of insted of the sodas I would rather have,I find that ice water for some reason stops the grumbling when I grt the nibbles before dinner.

[ruffryder]

Yeah, not sure when my morning is anymore. I work overnights half the week and the rest of the week I'm on regular mornings eating. When I work overnights I eat dinner at 8 and I'm usually on my feet walking and taking stairs majority of the night, then I take a break anywhere between 2-4 in the morning and most times I usually have a banana or a slim fast bar and I'm always drinking tea or coffee. Sometimes I'll just eat a meal at that time and when I get home I'll go to sleep and wake late afternoon and eat again. If I dont' eat at 2 a.m. and I'm hungry, I'll go home and make an omelette and then go to sleep. Then on my days off I'll go ahead and eat breakfast. Like today I had apple.cinn oatmeal and a whole grain muffin. so it varies. I guess it's all good, just have to watch what I'm putting inside me for food. I'm sure my body is confused because when most people are sleeping I'm getting a workout at work and then half the week it's back to normal.

I had the goal a month ago of losing 10 lbs by the end of the year and I'm half way there. I have about 4-5 to go. Happy Friday everybody. Enjoy the weekend!

[Gemme]

I know it can be hard, ruff, but try not to come home, eat and then go right to bed. That's not good for the body.

If you eat around 8pm and then not again until 2 or so, as long as you have time for it, I'd eat a complete meal. That's at least 6 hours difference and your body will need it, especially with you being so active during those hours.

I used to work graveyards all the time and, as you and Zimmeh have learned, hospitality schedules can be crazy. I was afraid of being laid off, so I made myself indispensible to my hotel by being able to work all 3 shifts and more times than not, they took advantage of that with weird scheduling. I also found it difficult to figure out the best way to eat and give myself good fuel. But I did learn that eating right before going to bed, while it helped me to fall asleep faster, just added to my waistline cuz all that food doesn't have time to process and burn off.

[girl_dee]

just a reminder to those of us who love artificial sweeteners.

It's a trick, it's a gimmick. Tests prove that people gain weight using them.

Reason is, the tongue sends a message to the pancreas when we taste something sweet, to say *hey go ahead and release that insulin*. Only we don't take in sugar, we take in something else and the pancreas is doing it's thing and releasing the insulin.

SO then you have all this insulin and no sugar to balance it.

The body knows what to do with sugar, it does not know what to do with artificial sugar, it's foreign and sometimes a chemical.

Have the coke if you like, the diet coke is counterproductive!

i went into serious withdrawal after giving up my diet coke, i liked it! Now i couldn't drink one if i tried.

But now and then i do treat myself to a taste of real coke.

[ruffryder]

Artificial sweeteners just make you want to eat more! They have no useful energy in them whatsoever.

Global Healing Center says this on eliminating toxins from artificial sweeteners:

•Check your food labels at home and throw out everything that has on its label: Aspartame, Acesulfame Potassium (K), Saccharin or Sucralose Equal®, NutraSweet® or Splenda®
•Use natural sweeteners like agave nectar, xylitol, stevia or raw honey.
•Avoid products that are labeled "low calorie," "diet," "sugar free," or "no sugar added" since they all likely contain sugar additives.
•Drink purified water instead of diet drinks. Do NOT drink tap water!




Also here are the most common sources of sugar found on food labels:

Brown sugar
Corn sweetener
Corn syrup
Dextrose
Fructose
Fruit-juice concentrate
Glucose
High-fructose corn syrup (HFCS)
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Syrup

[girl_dee]

We were horrified to read that some of the Kcups use Sucralose.

Blah!

[ruffryder]

Originally Posted by Cajun_dee

We were horrified to read that some of the Kcups use Sucralose.

Blah!

what is Kcups?

[ruffryder]

I was about to grab one of my babes fiber one bars to snack on and I look at ingredients.. guess what? !

Fructose
Maltose
Malt
Syrup

to name a few.. sheeeesh.

I notice the ingredients on items a lot more these days. My snack bar right now is a slim fast bar, 100 calories. I have a pb one that tastes like a butterfinger and I have a choc one that tastes like a choc brownie. Some other ones I want to check into are the detour bar and a couple protein ones, nature valley and special k. anyone try these or do you eat them and which do you prefer?

and does anyone drink anything like EAS, muscle milk, ensure or any other protein type powder? Right now I'm doing some of the body by visalus shakes but I'll possibly be looking into something similar to try.

[Andrea]

I am finding it difficult to watch my food intake when traveling and spending time with all the grandkids. Haven't been near a scale to assess the damage. Still, I wouldn't change this time with them for anything. <insert grandma smiley here>

How are things with everyone?