Healthy Weight Loss

[Kelt]

Hey all

I thought I would put up another "snippet"
This is mostly common knowledge but it never hurts to have a quick reminder
Negative energy balance is burning more that you take in for fat loss
with a focus on losing fat, not just 'weight'

HOW TO CREATE A NEGATIVE ENERGY BALANCE

1. Build muscle with weight training (about 5 hours of total exercise each week) and proper nutrition
2. Create muscle damage with intense weight training
3. Maximize post workout energy expenditure by using high intensity exercise
4. Regular program change to force new stimuli and adaptations
5. Boost non-exercise physical activity
6. Increase thermic effect of feeding by increasing unprocessed food intake
7. Eat at regular intervals throughout the day
8. Eat lean protein at regular intervals throughout the day
9. Eat vegetables and/or fruit at regular intervals
10. Incorporate omega-3 fats
11. Incorporate multiple exercise modes
12. Stay involved with “life” outside of exercise and nutrition
13. Sleep 7-9 hours each night
14. Don’t engage in extreme diets for risk of long-term overcompensation
15. Stay consistent with habits
16. Ignore food advertising

I wish I could link out to the source material, but these snips are from a private site and I cannot. It is a credible source.

[Mopsie]

*Raises hand*

Umm... can you explain the two I bolded?

And thanks for posting this!

Originally Posted by Kelt

Hey all

I thought I would put up another "snippet"
This is mostly common knowledge but it never hurts to have a quick reminder
Negative energy balance is burning more that you take in for fat loss
with a focus on losing fat, not just 'weight'

HOW TO CREATE A NEGATIVE ENERGY BALANCE

1. Build muscle with weight training (about 5 hours of total exercise each week) and proper nutrition
2. Create muscle damage with intense weight training
3. Maximize post workout energy expenditure by using high intensity exercise
4. Regular program change to force new stimuli and adaptations
5. Boost non-exercise physical activity
6. Increase thermic effect of feeding by increasing unprocessed food intake
7. Eat at regular intervals throughout the day
8. Eat lean protein at regular intervals throughout the day
9. Eat vegetables and/or fruit at regular intervals
10. Incorporate omega-3 fats
11. Incorporate multiple exercise modes
12. Stay involved with “life” outside of exercise and nutrition
13. Sleep 7-9 hours each night
14. Don’t engage in extreme diets for risk of long-term overcompensation
15. Stay consistent with habits
16. Ignore food advertising

I wish I could link out to the source material, but these snips are from a private site and I cannot. It is a credible source.

[Kelt]

Originally Posted by Mopsie

*Raises hand*

Umm... can you explain the two I bolded?

And thanks for posting this!

Sure, point number 4 comes into play with your resistance training. Standard recommendations are to change things up every 12-16 weeks to avoid stagnation due to adaptation. It can mean changing to different exercises for the same body parts or, if you are doing broad compound movements (pull-ups, squats) it can be as simple as just changing grip or stance widths. If you have access to a qualified trainer that would be a good place for specific recommendations.

On point 11, this would apply to anything really, referring to variety. I take it on this particular list to be more about cardio. Just using different things instead of always doing the same thing. Something which I am very guilty of and am changing now. For instance, if you are alway slogging away on a treadmill, try a bike, or lap swimming. Maybe some outdoor hiking. Any change in activity can help avoid stagnation both physically and mentally. I like the triathlete example of run, bike, swim, as a well rounded approach to cardio.

Disclaimer: This is my opinion, always verify anyones opinion with your own research.

[Mopsie]

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

[Kelt]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Great choice for both the waist and the wallet!

[Chancie]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Good for you, Miss Mopsie.

[PaPa]

Mopsie, that is such a great idea! I am going out for dinner with a friend on Friday so I believe I will do that too! I like that idea because I don't see the food on my plate the entire meal. Thanks for the idea!

In other news I go to the high risk obesity clinic tomorrow for a nutrition support class and a doc appointment. I am sure there will be a weigh in and I am not feeling the pounds coming off so we will see. I really want to talk to him about compulsive eating in relation to the weight loss surgery. I do NOT want to go into a procedure like they are talking without having a full grasp on my food addiction first and foremost. Of course I attend a program that has rigid stipulations before surgery can occur anyways so I am sure they don't want that either. Honesty is always the best policy so I will talk candidly to him about the issues as I see them. Otherwise, I cross my fingers and say a little prayer that the scales are a little lighter in numbers when I step on. Good thing I get to take my food and exercise log too. I just wish I were able to walk. That is the part that is most frustrating to me. I miss the activities I used to take part in such as hiking, bicycling, mowing the yard, etc...Haahaa! I know you all will probably be too happy to allow me to mow your yards once I am able to walk again. Right?? *Smiles.

[Gemme]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Excellent!

Originally Posted by Kelt

Great choice for both the waist and the wallet!

AND great for the enviornment as there's no styrofoam to throw away.

Originally Posted by PaPa

Mopsie, that is such a great idea! I am going out for dinner with a friend on Friday so I believe I will do that too! I like that idea because I don't see the food on my plate the entire meal. Thanks for the idea!

In other news I go to the high risk obesity clinic tomorrow for a nutrition support class and a doc appointment. I am sure there will be a weigh in and I am not feeling the pounds coming off so we will see. I really want to talk to him about compulsive eating in relation to the weight loss surgery. I do NOT want to go into a procedure like they are talking without having a full grasp on my food addiction first and foremost. Of course I attend a program that has rigid stipulations before surgery can occur anyways so I am sure they don't want that either. Honesty is always the best policy so I will talk candidly to him about the issues as I see them. Otherwise, I cross my fingers and say a little prayer that the scales are a little lighter in numbers when I step on. Good thing I get to take my food and exercise log too. I just wish I were able to walk. That is the part that is most frustrating to me. I miss the activities I used to take part in such as hiking, bicycling, mowing the yard, etc...Haahaa! I know you all will probably be too happy to allow me to mow your yards once I am able to walk again. Right?? *Smiles.

Totally. I'm sure Alex would love give his mowing up a time or two. We have a front, back AND side yard.

Good luck at the weigh in!