tip 25 - Motivation and mindset.
Check to see if excess body fat is affecting your health
How's your waist measurement? What was your waist circumference from day 19? If your waist measurement is too large, your current level of body fat is placing your heart at risk. Excess fat stored around your stomach can point towards heart disease, and has been closely linked with breast cancer and insulin resistance in woman and colon cancer and diabetes in men. Abdominal fat can also be a major cause of snoring and high blood pressure.
For women.......low is less than 80cm.....Medium is 80-90cms and........high is over 91 cms.
For men...........low is less than 90cm.....Meduim is 90-100cm and........high is over 101cms.
A measurement of more than 90cms in men and 80cms in women more than doubles your chances of having one or more of the risk factors for heart disease.
tip 26 good food.
Know which fat is which
All fats are not created equal. While all types are high in cals and should be eaten in moderation for weight loss, some types are better for your health than others. The three main types of dietary fat found in foods are saturated, polyunsaturated and mono-unsaturated. Mono-unsaturated fats provide the best protection against heart disease. Saturated fats are considered the dietary bad guy because if there negative effects on your blood cholesterol levels. Polyunsaturated fats tend to have a neutral effect on your cholesterol, except for foods containg processed polyunsaturated fats called trans fats. Trans fats are just as harmful to your health as sat fats and are common in margarine and fast foods.
Try to get most of your fats from Mono-unsaturated fats and unprocessed polyunsaturated fats. Minimse your intake of sat fats and trans fats.
Monos include.....Olive oil, peanuts, peanut oil, canola oil, avocado, oily fish(salmon, tuna), macadamia oil,and lean meats.
Polys include.....Safflower, sunflower, corn, seasame, soybean and grape seed oils, margarine, fish, shellfish, sunflower and pumpkin seeds, walnuts, brazil nuts and pine nuts.
Sats include......Butter, cheese, beef and chicken fat, palm oil, cakes, vegetable shortening, pastries, coconut ream, chocolate, hydrogenated vegetable oil, carob and copha.
I like the fats list. Although i thought i knew most of it anyways it is just good to go over.
ALSO, i can tell that for some reason my last 2 tips that were done on Friday haven't gone through. Must've been one of those times it ate my post so i'll fix that up tomorrow
Who am i?
- I'm a wife and a mother of 4. I began my 'journey' at 149+ kilos. 8 weeks ago i finally broke the magical barrier of 130 that had confounded me for so long and weighed in at 129.2. Stupid me though, i self sabotaged again and let family issues close me off to the world and i am now 134.6 again and rareing to do anything it takes to get back into new territory.
- ► 2009 (40)
- ▼ June (10)