Healthy Weight Loss

[PinkieLee]

Originally Posted by sylvie

229 lbs, for a total of 86 lbs gone forever ♥

Now, that is the best news I have heard all day! WAY TO GO sylvie! We are all super proud of you!!!!!!!

[PinkieLee]

Good morning & happy Monday y'all

WOW, look at all this continued success! This has got to be the most motivating thread on the Planet! Everyone has their focus strong, goals set in place and the healthy living blasting full on!

I hit the gym Friday, Saturday AND Sunday... each day pushing myself a lil' harder each time. I kept telling myself, "another minute" to my stationary bike and elipitical, before you know it, I had added 5 extra minutes to both! I tried out a couple new legs machines (one kinda worked like a thighmaster and I probably looked like a porn star, the other was a leg press).

Training was:

Stationary bike (20 minutes ~ 3 miles & 175 calories gone)
leg and arm machines (20 minutes)
crunches (60 crunches)
Eliptical machine (20 minutes ~ 130 calories gone)

After my workout, I went to the grocery store and loaded up on lots of fruits & veggies for the week:

baby spinach
cucumber
tomato
zuichini
sweet potatoes
corn on the cob
celery
baby carrots
bananas
gala apples
strawberries
blackberries
pineapple

I'm still doing really well on my points... managing to stay 5 - 10 points under every day! On evening I even got a tostada from Taco Bell for 6 points... and still managed to have 4 points left to spare!

Meals planned for today:

Breakfast:
a toasted 100 calorie multigrain english muffin
a banana
coffee with a splash of french vanilla creamer

Lunch:
Tomato soup with 10 saltine crackers
fresh fruit

Dinner:
probably grab a sandwich on the way to the 2nd job

Snacks:
carrots
celery stick with peanut butter

[Medusa]

Originally Posted by Zimmeh

Can you substitute chocolate soymilk and vanilla Greek yogurt in place of the almond milk and regular fat free yogurt?

I am wanting to try this and thank you

Zimmeh

Oh heck yeah! I bet there wouldnt be a bit of difference!

[Zimmeh]

Thank you!

Zimmeh

Originally Posted by Medusa

Oh heck yeah! I bet there wouldnt be a bit of difference!

[PinkieLee]

Because every movement, no matter how slow you go, counts... and you're still lapping the person that's sitting on the couch!

[Zimmeh]

This is what I've had today:

Breakfast:
One chocolate chip pancake
Coffee
8oz glass of soymilk

Lunch:
Ham and Cheddar hot pocket

Dinner:
Chili
Shredded extra sharp cheese
Apple juice

Snacks:
Fiber one bar

I have been good about cutting down on sweets!

Zimmeh

[PrudenceJuris]

Originally Posted by Medusa

Hey Doll!

I have been doing the WW program online since last April and only recently started attending meetings. I HEART the program (and I hestitate even calling it that because I don't really feel like I'm doing anything program-like).

I had to get to the root of the "WHY" to make any real progress. I have now lost 50 pounds. It's taken about 9 months. I've had hiccups along the way and a few bumps in the road but I am more in touch with my body and eating habits than I have ever been.

WW let's me eat pretty much anything I want. Unlike a diet like, say, Atkin's, I am not limited in what I can eat and don't have to forego entire groups of food. I have pizza every now and then. I had a hamburger with bun this weekend. I eat a piece of chocolate if I'm craving it. I don't feel deprived AT ALL and that has been a huge reason why I have been able to stick with the plan for this long!

Glad to see you on board girlie!

I know that getting to the "WHY" is critical to making any change long term and stick. I have heard from so many others that WW is more of a lifestyle than any type of diet at all.

With all the upheaval in my life lately I feel like God is trying to tell me to focus on me-- love myself and do it now!

It is so good to be in the company of such FIERCE femmes and Bodacious butches

[Leigh]

Reading how well everyone is doing encourages me everyday ~ I love it, and all of you as well

[Strappie]

Hi all you hard working people!!

I don't know if someone has posted this or not or anything like it. I and some friends just downloaded "myfitnesspal" I gotta tell you I've been doing it for 2 weeks now.. and I love it.

You can download in on your PC or you iPhone or Android/Droid
Some functions it has.....

Friends List (which in my opinion this pushes you harder to keep track and do your weigh ins aaaaaaaand you can leave messages on encouragement and such.

Progress.. to show your progress

You record what you eat.. there are TONS of foods on it. Also if you have a scanner on your phone you can scan ANY food item and it comes up. Calories and all.. it's awesome.

You can also ADD your own calories or let the products do it.

You can record what type of exercise you've done and records calories BURNED... (I love that)

There is so much more with it too!

I've lost 8lbs in 2 weeks (I'm sure it's all water weight) but man does it feel good anyway!!

Again it's .... myfitnesspal.com or do a search in your APPS. It's also FREE!!!

Good Luck all!!!

[Strappie]

Originally Posted by Medusa

Wanted to share my "chocolate" shake recipe!

I am a smoothie freak and love a smoothie for breakfast in the morning but this one can serve as a nice after dinner dessert!

Angie's "chocolate" shake/smoothie:

1/2 cup chocolate almond milk
1 entire banana
a bunch of ice
1/2 cup Dannon Light and Fit Fat Free Yogurt (Vanilla)
2 tbs of carob powder (It's only about 40 calories per tbs!)

This entire smoothie is only 5 WW points!

This sounds AWESOME!!!!

Although I'm not in WW, I'm trying like mad to eat healthier and shed some pounds.. I started 2 weeks ago @ 208... I'm down 8... My goal is 185. I think it's a healthy weight for me.. I still want something for my lady to grab onto!! *grin*

GOOD LUCK EVERYONE!!!

Thank you all for all your great idea's too!!!

[starryeyes]

Originally Posted by Strappie

This sounds AWESOME!!!!

Although I'm not in WW, I'm trying like mad to eat healthier and shed some pounds.. I started 2 weeks ago @ 208... I'm down 8... My goal is 185. I think it's a healthy weight for me.. I still want something for my lady to grab onto!! *grin*

GOOD LUCK EVERYONE!!!

Thank you all for all your great idea's too!!!

Way to go Strap! You have some cheerleaders here!

:-)
Lisa

[Zimmeh]

Congrats Strappie!

It looks like we all are going to need to go shopping before the Reunion!

Have a wonderful day,

Zimmeh

Originally Posted by Strappie

This sounds AWESOME!!!!

Although I'm not in WW, I'm trying like mad to eat healthier and shed some pounds.. I started 2 weeks ago @ 208... I'm down 8... My goal is 185. I think it's a healthy weight for me.. I still want something for my lady to grab onto!! *grin*

GOOD LUCK EVERYONE!!!

Thank you all for all your great idea's too!!!

[Zimmeh]

Good Morning Everyone,

I went power walking lastnight and it felt wonderful! I will be going again tonight once I get home from work.

This is what I will be having today:

Breakfast:
Chobani Greek Yogurt
8oz glass of SoyMilk
12oz cup of brewed coffee with one teaspoon of creamer

Lunch:
Chili
Shredded cheese

Dinner:
Open

Snacks:
Spanish Olives
Triscuit crackers

I was very good yesterday...My roommate bought Apple Pie and Turtle Pie lastnight and I actually turned it down. After my health scare, I am going to start cutting back on how much junk food I eat and this does include my Godiva chocolate. I believe what I went through, was a warning from my body to stop eating out and eating junk food, so I can remain healthy. As of last Thursday, I have been feeling good and I want to remain like this.

Have a great day and I am going to pick up the ingredients to make Medusa's shake for tonight!

Zimmeh

[PinkieLee]

Good morning healthy peeps!

I got an email from the lady that does the bellydancing classes this morning... saying that it is being pushed back one week. So, I will be hitting up the gym tonight!

While D's mom is still recovering, she's been staying with her every other night to help her dad out. It's actually been helping me stay motivated to go to the gym. No use sitting around zoning out to the tv... I might as well get my butt moving!

I am cooking dinner for them tonight. So, I stopped by her mom's on my way to work, and set up the handy crockpot

Meals planned for the day:

Breakfast:
Oatmeal
a banana
one cup of coffee with a splash of vanilla creamer

Lunch:
Lean cuisine pizza (I have been CRAVING pizza bad)
baby spinach salad with tomato & a light ceaser italian dressing

Dinner:
a lean roast with low sodium mushroom gravy
brown rice for me
baby red potatoes for them
corn on the cob

Snacks:
yogurt
apple and/or cutie orange

So, no one has posted a challenge lately... y'all have any ideas?!

Have a great day y'all!

[ruffryder]

1 RICE TO NEVER EAT & 5 RICES THAT FIGHT BELLYFLAB
by Isabel De Los Rios, The Diet Solution Program

While carbohydrates typically get a bad rap when burning flab, luckily not all
carbs are the same, and we do not need to be pointing the nasty blame finger on all of them equally.

When I break the bad news to people that many carbs they think are healthy are actually major weight loss No-No's, they automatically think I'm suggesting they go ride the Low Carb Train...

...but that's not what I'm saying at all!

The good news for all of us is that there are plenty of other healthy
carbohydrate and grain options that fit into your fat-burning meal plans
perfectly.

WHITE RICE VS. BROWN RICE & EVERY OTHER RICE ON THE SHELF

If you've ever even spent 2 minutes in the rice aisle at your local grocery
store, you know the varieties and the choices of rice are endless.

Are any of these a good option for you on your meal plan?

Yes, yes, and yes.

Brown Rice goes on the top of the "good" list (oh come on, you knew I was going to say that right?)

Many people know brown rice is better than white, but why?

Well, although brown rice and white rice have similar amounts of calories,
carbohydrates, and protein. The main difference between the two forms of rice is in the processing and nutritional content.

Only the outermost layer of a grain of rice (the husk) is removed in producing
brown rice. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.

Several vitamins and dietary minerals are lost when you remove this very
important layer (especially Vit B1, Vit B3 and iron). Not to mention magnesium,
where one cup of cooked brown rice contains 84mg of magnesium and one cup of white rice only contains 19 mg.

Another very important source of flab melting nutrition that is lost in white
rice is fiber! This is so vital because fiber plays so many important roles in
the fat-burning process.

Fiber helps you to feel full for a longer period of time and if you are not
hungry and feel satisfied, it's much easier to stick to your healthy eating than
if you are starving all day.

Fiber also helps to control blood sugar fluctuations, and one of the big secrets
to fatloss is keeping your blood sugar and your insulin under control all day
long.

Fiber helps your digestion. If you are not eliminating and moving your bowels
each day, weight loss will be extremely difficult. I would even say for some
people, impossible.

Speaking of keeping your blood sugar in balance...

...we should also consider the glycemic index (how a particular food affects
your blood sugar) when considering our rice options.

An easy test you can do right in your kitchen to test the glycemic index of a
particular variety of rice is the "stickiness" test. After you've cooked the
rice, the easier it is to mush up into a ball (mushy), the higher the glycemic
index and the faster it will cause your blood sugar to rise.

This is why long grain brown rice is actually better than short grain brown
rice...

...it will cause a slower rice in your blood sugar and in insulin levels.How
about every other rice option out there?

Here are just a few delicious options for you to try...

Basmati Rice

Used in a wide range of Indian and Middle Eastern dishes, basmati rice comes in white and brown varieties. I suggest choosing the brown as the glycemic index of brown basmati rice is even lower than regular long grain brown rice.

Black Rice

Cultivated in Asia, this rice is typically sold as an unmilled rice, meaning the
fiber-rich black husks of the rice are not removed, making black rice very high
in fiber. It's also naturally high in iron...a plus for those looking for iron-rich foods.

Jasmine

Jasmine rice is frequently served with Thai and Chinese dishes. It is often
compared to Basmati Rice and sometimes used in cooking interchangeably. Like basmati rice, it also comes in brown and white varieties. You probably already know what I'm going to say here (but I'll say it anyway), choose the brown rice variety.

Wild Rice

Similar to brown rice, wild rice is less processed than white rice and as a
result, obtains more nutrients, specifically protein, vitamin B1 and magnesium.
Not quite as much of a winner as brown rice, but not the same as white rice,
wild rice falls somewhere in between.

Which rice options should you avoid almost always?

White rice, instant rice (especially the ones that go in the microwave), rice
bowls (highly processed) and any other rice product that has added creams,
sauces or tons of sodium.

Now, with all of this talk about glycemic index and sugar balance, you must
remember the most important thing:

The glycemic index of a food changes drastically when combined with other foods. So regardless of your rice choice, it is best that you combine your rice (a carb) with a healthy protein and fat.

So, where do any of the healthy rice options fit into your daily meals?

Usually a ½ cup to a cup of brown rice can be a wonderful carbohydrate choice in your lunch or dinner alongside a tasty protein (maybe some fish) and some yummy vegetables.

[PinkieLee]

Good thing I love brown rice, huh?!

For me, I guess I was always scared to try brown rice (& even wheat pasta for that matter) because I was worried it would have a funky taste or change my comfort food recipes drastically. I was pleasantly surprised that for the most part there was no big taste difference.

I switched to wheat bread years ago and have never looked back. Although when D & I got together, I had to convince my bread was better than her Sunbeam white bread.... she only put up a small fight before I won

[Gemme]

I’ve said many times that health is nothing more than a game.

Typically, you’ll find two types of players: One is rational, patient, and realistic about what can be accomplished in time. They track their diets and workouts, take everything slow and steady, and find ways to create a lifestyle that is generally considered healthy.

The other is ambitious, edgy, and skeptical about what can be accomplished. They are renegades. They purchase supplements, look for quick fixes, and have higher rates of failure—yet sometimes experience tremendous success because of their willingness to take risks and aggressively approach their goals.

Which persona routinely has the best results?

Surprisingly, it’s neither. Most people believe that the patient approach is the best route for seeing results, but the patient group has its flaws and can learn something from the ambitious desires of those looking for results immediately. Success requires a certain tenacity that pushes you a little bit harder than you thought possible. And the impatient dreamers need to understand that permanent change isn’t waiting in a bottle or earned in the short term. It’s proven every day with repeated effort.

The best approach is one that combines the best attributes of both worlds: Push the envelope and expect success, but be patient enough to see the investment come to fruition. Sure, there are some failures along the way, but with the right approach, a long-term payoff is oftentimes the outcome.

Here at LIVESTRONG.COM, we want to enable you to create your own hybrid approach to fitness. We understand that building a thorough understanding of health and fitness can take years—decades, in fact—of study, research, and application. But that doesn’t mean that you have to wait that long to make changes to your life.

This month, we gave our advisors with one task: Turn you into an instant expert.
We’re not talking quick fixes or gimmicks. This is information that you can apply now and benefit from immediately, and you can also repeatedly use in your never-ending journey towards health.

Apply any of these 12 instant expert tips to your life, and you’ll possess the one quality that is most important in the health game: Success.


Your Goal: Lift More Weight
The Solution: Work your Grip

One of the biggest mistakes most people make in the gym is also one of the easiest to fix. When performing exercises where you are holding a weight, make sure that you grip the barbell, dumbbell, or kettlebell tight. Not only does this create more stability (which makes it easier to move the weight), it also creates something known as radiant tension. That is, the tension you create in your hand moves from your wrist (through your forearms), to your elbow, and into your shoulder. This tension creates more neural activation, which can help you move more weight or perform more reps or sets.

Your Goal: Eat Fewer Calories
The Solution: Watch your snacking habits

There are many diet strategies that work for weight loss. Recently, the most common trend has been to eat 5 to 6 smaller meals during the course of the day. While we could argue the benefits and detriments of this approach, the small meal strategy can work—as long as you’re wary of the timing of those meals. According to recent research, those who snack between breakfast and lunch are more likely to gain weight than those who spread out their meals more often. This isn’t a hard-written rule (morning eating doesn’t guarantee weight gain). But it does show that people need to learn to separate real hunger from boredom. Most people eat because they think they have to—not because they need to. Remember, eating every 2 to 3 hours is not necessary to boost your metabolism. So set a plan that works for you, and then eat on your time.

Your Goal: Fight off hunger
The Solution: Eat More (drink less)

Protein shakes and smoothies are popular, oftentimes delicious, and very convenient. But they’re also very unfulfilling. In fact, every time you drink your calories—whether it’s a sugary soda or a healthy shake—you are less likely to feel satisfied and more likely to continue eating or drinking to satisfy your hunger or thirst. As a rule of thumb, the more solid foods you eat the fuller you’ll feel. So leave liquid calories as a backup option or a minimal part of your diet for the best results. That is, of course, unless you like feeling hungry and eating more.

Your Goal: Find a Supplement that Works
The Solution: Fish Oil

There are very few supplements that I think should be included in everyone’s diet. Fish oil is one of them. Among its numerous benefits, fish oil has been linked to improved cardiovascular health, better brain functioning, and reduced inflammation. But recent research has also suggested that fish oil can improve muscle growth (via muscle protein synthesis), and might even help fat loss as well (via improved fat oxidation)—although don’t anticipate anything dramatic. If you’re looking to add this to your routine, try to consume a combination of around 3 grams of EPA/DHA.

Your Goal: Stop Feeling Tired in the Morning
The Solution: Time your Sleep

Ever wonder why some days you wake up feeling refreshed and ready, and other days you can’t pull yourself out of bed? The issue could be your sleep cycle. After all, while the amount of time you sleep is important, so is the timing of your sleep cycle. Here’s a quick primer, according to the Center for Applied Cognitive Studies:

“Studies show that the length of sleep is not what causes us to be refreshed upon waking. The key factor is the number of complete sleep cycles we enjoy. Each sleep cycle contains five distinct phases, which exhibit different brain-wave patterns.”

We could dig into all the details, but each sleep cycle lasts about 90 minutes. Therefore, it’s best for you to time your sleep in 90 minute intervals to guarantee that you don’t wake yourself during your deeper stages of sleep, which will leave you craving your bed and desiring more rest, instead of being ready to take on the day. That means sleeping 7.5 hours (5 complete cycles) instead of exactly 8 hours (5.3 sleep cycles) could leave you more refreshed.

Your Goal: Stay accountable on your Fitness Plan
Your Solution: Use Your Cell Phone

For years accountability has been identified as one of the key factors attributed to success on a fitness plan. (whether weight loss, muscle gain, or sports performance) But establishing a network that keeps you on task is always easier said than done. Turns out, your mobile device could be your savior. Recent research at Temple found that people who used accountability networks that provided feedback from Facebook and text messages 3 times per week lost more weight than those who just used Facebook or received no extra help. By receiving texts and Facebook feedback, the individuals not only shared their goals (accountability) but also received real-time feedback, which improve self-monitoring and helped created behavioral change.

You Goal: Jumpstart your Workout
Your Solution: Pour a cup of coffee

I don’t drink coffee. Or Red Bull. Or any other energy drink. But I’d be doing a disservice if I didn’t point out that numerous studies have highlighted the benefits of caffeine. Research shows that it can boost your mood, help you fight off fatigue, and improve your overall gym performance. So if you’re looking for a boost, caffeine appears to be a solution. The caveat: Some people do build up sensitivities, so start slowly. And research hasn’t identified the ideal dose, so tread lightly and don’t use this as your excuse to start each day with four, double-shots of espresso.

(note: adding cream/sugar to your coffee is not part of the performance-enhancing benefits of caffeine. But it is a nice way to gain unwanted weight).

Your Goal: Make Time for a Workout
Your Solution: Buy a stopwatch

The most common complaint about fitness always revolves around a lack of time. So instead of worrying about creating more time in your day, just make less time for your workouts—with one tiny exception. Your workout intensity needs to increase. Fast-paced timed workouts (oftentimes called metabolic conditioning) are great for anyone who wants to get back in shape in a short period of time. But the key is adhering to timing of the workouts. Most of these fat-burning plans consist of timed sets (doing an exercise for a given period of time, instead of counting for a goal number of reps), and following a short, specific amount of rest. If you’re going to follow these types of programs, do it right and don’t cheat. Bring a stopwatch and you’ll be surprised how long 30 seconds can feel (when doing an exercise), and how short it feels when you recover.

Your Goal: Break out of a Diet Rut
Your Solution: Break the Rules

Try something new. And when I saw new, I mean really new. About 6 months ago I tried intermittent fasting. It sounded crazy, but had just enough research behind it that I felt safe giving it a go. The result? Despite being busier than ever, I’ve maintained my weight, dropped body fat, and increased my strength. Best of all? I no longer deal with hunger issues (or overeating), which was always my issue. It’s not that intermittent fasting is the end-all solution. Far from it. But it’s a technique that fit much better with my schedule, and that made compliance much easier. The more compliant you are, the more likely your will succeed on your diet (regardless of the plan). It’s so simple that even scientists agree it’s true.

You Goal: Eliminate Aches and Pains
You Solution: Foam roll.

Just do it. It won’t feel good during, but it will change your life after. One of the best decisions I’ve made is foam rolling. Your body needs it, so what are you waiting for?

Your Goal: Eat more carbs
Your Solution: Carb cycle

Nowhere does it say that in order to lose weight or be healthy you need to restrict all carbs. You just have to be smarter about your approach. One technique that works is called carb cycling. There are many variations, but the simplest form to try out consists of altering your carb intake based on the days you exercise. That is, on the days you work out, take in more carbs and enjoy some of your favorite foods. On the days you don’t train, just taper the carbs and keep it mostly to vegetables and maybe a few fruits. Yes, it’s a sacrifice. But you won’t be hungry on the low carb days (loading up on proteins, fats, and veggies will keep you very full), and you’ll be surprised at how much you can still eat some of your favorites (like bread and cereal) and still lose weight.

Your Goal: See More Results from Training
Your Solution: Stop changing your workouts so often.

Most people worry about becoming bored or enjoying their workout. You know what I find enjoyable? Real, visible results. If you have a good workout and stay consistent, that’s what you’ll see. But it won’t happen as fast or as effectively if you are stricken with workout ADD. That’s not to say weight training is the only exercise that counts. I believe that you should find the type of activity you enjoy and do it. But when it comes to resistance training, too many people haphazardly exercise rather than follow a plan. And that alone is the reason why so many people fail.

- Adam Bornstein

[Sachita]

about rice from a post above...

Black rice is also known as a forbidden rice. It's really yummy and filling.

I am not a huge brown rice fan. I prefer white basmati. I'm still trying to love wheat or rice pasta. I'm afraid its not going to happen.

When I drink green juice twice a day I have less cravings. It really has been the secret for me. I eat rice or a big potato (white or sweet) everyday.

I stopped dairy and cheese, for now anyhow.

[justkim]

3 lbs down... 35 more to go... at least that is what I keep telling myself... My personal trainer has been really good to me, modifying things as we go... For those of you on my facebook page you will already know that last Friday *I* not my truck was hit by a car... my life right now is like a comedy... she didn't just hit me once, she panicked and hit me again...The last couple of weeks have really lead to believe my middle name is NOT Grace...Either way I am still standing and not much can stop me from my goal... So how has your week been?

[girl_dee]

Originally Posted by Strappie

Hi all you hard working people!!

I don't know if someone has posted this or not or anything like it. I and some friends just downloaded "myfitnesspal" I gotta tell you I've been doing it for 2 weeks now.. and I love it.

You can download in on your PC or you iPhone or Android/Droid
Some functions it has.....

Friends List (which in my opinion this pushes you harder to keep track and do your weigh ins aaaaaaaand you can leave messages on encouragement and such.

Progress.. to show your progress

You record what you eat.. there are TONS of foods on it. Also if you have a scanner on your phone you can scan ANY food item and it comes up. Calories and all.. it's awesome.

You can also ADD your own calories or let the products do it.

You can record what type of exercise you've done and records calories BURNED... (I love that)

There is so much more with it too!

I've lost 8lbs in 2 weeks (I'm sure it's all water weight) but man does it feel good anyway!!

Again it's .... myfitnesspal.com or do a search in your APPS. It's also FREE!!!

Good Luck all!!!

i have the APP and i love it!