What a fast week. We went for another family BBQ yesterday. It has been quite a cheap holiday period because most of the things we have done are activity orientated instead of the movies etc... They love walking down to the main town and i love the fact that they go to sleep early. Actually i went to bed early as well, and it wasn't long before i fell asleep.
Weigh in day....1.4kg down. I'm 1 kilo off where i will start celebrating again. Although my lowest was in the 133 region that was after taking a fluid tablet, which can dehydrate you a little, and i haven't had one since then so i think this is more of a true reading this time.
it has been a clean up day today. Sorting through bedrooms and stuff. We want a lazy weekend before school starts again. Only a couple of months and i lose 3 out of 4 children for 3 days when they all go on exactly the same camp. Boy wont it be quiet then. And although i don't mind being child free for a few hours, i think losing them for 3 days will be quite tough.
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Tip 34 Motivation and mindset.
Know why you want to lose weight
It may seem obvious, but it really helps to have a clear understanding of the reasons why you want to shed body fat. You will have a better chance Of achieving your goals if you are truely convinced of the benefits that your new behaviours will bring. This can help to inspire you and keep you on track during times of doubt. Some of the more common positive reasons that people want to lose weight include improving your health, buy new clothes, or fit back into old clothes, improve your appearance, feel more confident, improve your fitness level or to sleep better.
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Now it suggests writing down 2 reasons, which funnily enough is sort of on a theme with what some people have doing in the 50kg+ group.
I am going to put down 2 aesthetic reasons and 2 fundamental reasons.
1> I want to be able to wear a killer pair of midlength boots.
2> I have started to covet some clothes i see out and about and even though i have only lost a small amount of weight i have experimented with layering - which is something i never used to do, and would like to take this further.
1> There are active things i want to participate in....riverrafting, indoor rock climbing etc...
2> i will have to take a plane trip early next year (my first) and i don't want to require a seat belt extender or 'spill over' into someone elses seat.
These reasons are not inclusive of the normal, want to fix my self confidence problems.
Well, i hope everyone has a great, lazy end of school holiday weekend
Edit: I got home from dropping off my son at a friends house to find that, what i was going to cook for dinner has just about been finished off by my daughter. She cooked dinner last night so it was a nice surprise. She is really into cooking at the moment.
And another part on the aesthetic reason for losing weight. I have just been sent an email with sleeping arrangements for my daughters trip next year. I didn't even think about it but i guess i would've assumed i would be lodging with my daughter.....ahhhh no! I have to room with someone elses mum More of a reason huh!
Thamlore
Xoxo
With a little help from....
as well as.....
Who am i?
- Tham
- 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.
Showing posts with label Tips. Show all posts
Showing posts with label Tips. Show all posts
Friday, July 11, 2008
Tuesday, July 8, 2008
Tuesday, 8th Jul 2008
Well the end of another day. Yesterday wasn't terribly good. I started the day off great, brekkie and logging into here. But i couldn't make it back on and i couldn't stop eating. I'm sure it isn't TTOTM as i have recently had it. Maybe because i was paying less attention to my food- not logging it in, i just didn't focus properly. My eldest has searched through Annette Syms books and is planning on making something for tea tomorrow. Lucky i have shopping to do tomorrow. Well that's all for today. A bit boring really.
Night all
tip 33 - Move more
If you walk for weight loss, follow these five steps,/i.
If you had to pick one activity that is best for weight loss, and suits the majority of people, walking is a clear stand out. It's an easy, accessible and enjoyable way to lose weight, get fit, reduce stress and boost your energy levels. It can be done almost anywhere, anytime, by anyone, and best of all - it's free. But walking is actually a very easy, efficient activity for your body, and doesn't burn a lot of cals, especially if you just cruise along. Studies have shown that up to 94% of walkers don't walk frequently enough or fast enough to gain health benefits.
Here are 5 key strategies that can help you make walking a more effective, fat-burning exercise.
*Walk fast Speed matters. People who maintain a faster pace while walking will burn more cals and get better results. Try to swing your arms, and walk as if you are 5 mins late.
* Walk long When you are starting out, any walking is ideal. But after a month or two, longer walks will bring you better results. Aim for around 3-4 hours of walking every 7 days.
*Walk often Aim for 4-7 days a week, depending on how fast and for how long you walk. Try not to miss 2 days in a row.
*Step it up as you get fitter The more you walk, the more efficient your body gets at moving around. To keep burning more and more cals, up the duration, intensity or frequency of your walks as your fitness improves.
*Mix it up Add variety to your routine by walking on different surfaces....grass, sand, hills.... at different times of the day, for different durations, at different intensities(interval training is a must) or intersperse some bodyweight exercises - push ups, lunges, along the way.
Xoxo
Night all
tip 33 - Move more
If you walk for weight loss, follow these five steps,/i.
If you had to pick one activity that is best for weight loss, and suits the majority of people, walking is a clear stand out. It's an easy, accessible and enjoyable way to lose weight, get fit, reduce stress and boost your energy levels. It can be done almost anywhere, anytime, by anyone, and best of all - it's free. But walking is actually a very easy, efficient activity for your body, and doesn't burn a lot of cals, especially if you just cruise along. Studies have shown that up to 94% of walkers don't walk frequently enough or fast enough to gain health benefits.
Here are 5 key strategies that can help you make walking a more effective, fat-burning exercise.
*Walk fast Speed matters. People who maintain a faster pace while walking will burn more cals and get better results. Try to swing your arms, and walk as if you are 5 mins late.
* Walk long When you are starting out, any walking is ideal. But after a month or two, longer walks will bring you better results. Aim for around 3-4 hours of walking every 7 days.
*Walk often Aim for 4-7 days a week, depending on how fast and for how long you walk. Try not to miss 2 days in a row.
*Step it up as you get fitter The more you walk, the more efficient your body gets at moving around. To keep burning more and more cals, up the duration, intensity or frequency of your walks as your fitness improves.
*Mix it up Add variety to your routine by walking on different surfaces....grass, sand, hills.... at different times of the day, for different durations, at different intensities(interval training is a must) or intersperse some bodyweight exercises - push ups, lunges, along the way.
Xoxo
Monday, June 30, 2008
Confession time.
Forgive me CK for i have sinned. It has been 18 days since my last confession. And in that time i have put on.*gasp* 2.8kg
I can't even say i got lost. I just gave up. It has been coming on for a while. I'd put on some grammage, then lose, then gain. I wasn't logging it in or changing my sig. Today i changed it all. I feel like i did the first day....jumping out of the closet with my dirty little secret. Also like my first day, i don't have a fire burning yet, just a small spark.
I've logged all my cals so far and although i am getting my exercise done, i am not being complicated with it. Just aiming for my 10,000 steps. By way of interval training. Normal walking steps wont count. I'm just breaking it down over the course of the day and making sure i get them done. It's been a lazy day otherwise. 2 of my kids have mild tonsilitis (Spellcheck). House is warm, doonas galore over the lounge. Dinner is already prepared, Chicken breast and veg ready for the steamer. I'm making my own garlic and herb butter as well. Light marg - bexlight from aldi, with a little crushed garlic and some dried herbs. Melt it in the microwave and pour over steamed pot, pumpkin and carrot.
Well nothing else to say. I'm p***ed off at myself for letting go for a while. I have things to do and goals to meet and i am no closer than the start of the year. Well, 1.6kg but that doesn't do me diddly squat.
Tip 29 - good food
To cut back on fat, find out where it comes from
Cutting down on fat is one of the most effective ways to reduce your cal intake and accelerate weight loss. Dietary fat usually comes from 3 main sources.
*Fats occuring naturally in food - meats, nuts, butter, cheese, whole milk, yoghurt and avocado. To help reduce fat we can trim visible fat from meats and choose low fat dairy products.
*Fats you add during cooking - butter, cooking oils, eggs, salad dressings and cream. To help reduce fat we can cut back or substitute healthier ingredients.
*Fats manufactured with foods - cakes, biscuits, snack foods, pastry and chocolate. To help reduce fat we can cut back as much as possible and look for low fat alternatives.
Still here
I can't even say i got lost. I just gave up. It has been coming on for a while. I'd put on some grammage, then lose, then gain. I wasn't logging it in or changing my sig. Today i changed it all. I feel like i did the first day....jumping out of the closet with my dirty little secret. Also like my first day, i don't have a fire burning yet, just a small spark.
I've logged all my cals so far and although i am getting my exercise done, i am not being complicated with it. Just aiming for my 10,000 steps. By way of interval training. Normal walking steps wont count. I'm just breaking it down over the course of the day and making sure i get them done. It's been a lazy day otherwise. 2 of my kids have mild tonsilitis (Spellcheck). House is warm, doonas galore over the lounge. Dinner is already prepared, Chicken breast and veg ready for the steamer. I'm making my own garlic and herb butter as well. Light marg - bexlight from aldi, with a little crushed garlic and some dried herbs. Melt it in the microwave and pour over steamed pot, pumpkin and carrot.
Well nothing else to say. I'm p***ed off at myself for letting go for a while. I have things to do and goals to meet and i am no closer than the start of the year. Well, 1.6kg but that doesn't do me diddly squat.
Tip 29 - good food
To cut back on fat, find out where it comes from
Cutting down on fat is one of the most effective ways to reduce your cal intake and accelerate weight loss. Dietary fat usually comes from 3 main sources.
*Fats occuring naturally in food - meats, nuts, butter, cheese, whole milk, yoghurt and avocado. To help reduce fat we can trim visible fat from meats and choose low fat dairy products.
*Fats you add during cooking - butter, cooking oils, eggs, salad dressings and cream. To help reduce fat we can cut back or substitute healthier ingredients.
*Fats manufactured with foods - cakes, biscuits, snack foods, pastry and chocolate. To help reduce fat we can cut back as much as possible and look for low fat alternatives.
Still here
Thursday, June 12, 2008
Tip 27 & 28
Tip 27 - Move more
Do more incidental movement
Can you believe that lots of little bits of movement throughout the day can burn cals and actually help you lose weight? While it isn't as effective as structured exercise, any extra activity helps; and it doesn't have to be vigorous. Random acts of movement are a good way to counteract deskwork, inactive leisure time and labout saving technology that has dramatically reduced the amount of cals we use everyday.
Look for ways to incorperate more movement into your lifestyle, and not for ways to avoid it.
* When you can, walk instead of using the car.
* Use the stairs instead of lifts or elevators.
* Get off public transport before your stop and walk the rest of the way.
* Park your car some distance from you destination and walk.
* Walk to the next office instead of phoning or emailing.
*Go for a short walk during lunch.
The one about parking your car further away is something i use alot. When i go to the supermarket i park in the far corner. Much easier to get a park and i have to walk a bit more. It's amazing now how much i notice the people idling near the fron car parks waiting for someone to vacate.
Tip 28- Motivation and mindset.
Identify barriers to your success.
Why can't you lose weight???? What is holding you back from getting results???Here are some of the more common limiting factors or underlying barriers to fat and weight loss.
* drinking to much alcohol or other empty cals.
* Eating too much takeaway food.
* Eating large portion sizes....especially at night.
* Excessive T.V viewing.
* Lack of exercise and physical activity.
* Overeating due to stress or emotional issues.
* eating too many processed carbs.
As long as these barriers remain unidentified they will continue to stop you from getting results. Think about your lifestyle and your diet. Honestly evaluate yourself. Ask yourself what's working and what's not. Do you have problem areas that are holding you back? What 3 changes could you make that would make the biggest differences to your health? Think about your answers and you'll discover what limiting factors are stopping you from losing weight. Hopefully, it will then become clear what you need to change.
Hmmmm, food for thought. Some of those points are problems for me
Do more incidental movement
Can you believe that lots of little bits of movement throughout the day can burn cals and actually help you lose weight? While it isn't as effective as structured exercise, any extra activity helps; and it doesn't have to be vigorous. Random acts of movement are a good way to counteract deskwork, inactive leisure time and labout saving technology that has dramatically reduced the amount of cals we use everyday.
Look for ways to incorperate more movement into your lifestyle, and not for ways to avoid it.
* When you can, walk instead of using the car.
* Use the stairs instead of lifts or elevators.
* Get off public transport before your stop and walk the rest of the way.
* Park your car some distance from you destination and walk.
* Walk to the next office instead of phoning or emailing.
*Go for a short walk during lunch.
The one about parking your car further away is something i use alot. When i go to the supermarket i park in the far corner. Much easier to get a park and i have to walk a bit more. It's amazing now how much i notice the people idling near the fron car parks waiting for someone to vacate.
Tip 28- Motivation and mindset.
Identify barriers to your success.
Why can't you lose weight???? What is holding you back from getting results???Here are some of the more common limiting factors or underlying barriers to fat and weight loss.
* drinking to much alcohol or other empty cals.
* Eating too much takeaway food.
* Eating large portion sizes....especially at night.
* Excessive T.V viewing.
* Lack of exercise and physical activity.
* Overeating due to stress or emotional issues.
* eating too many processed carbs.
As long as these barriers remain unidentified they will continue to stop you from getting results. Think about your lifestyle and your diet. Honestly evaluate yourself. Ask yourself what's working and what's not. Do you have problem areas that are holding you back? What 3 changes could you make that would make the biggest differences to your health? Think about your answers and you'll discover what limiting factors are stopping you from losing weight. Hopefully, it will then become clear what you need to change.
Hmmmm, food for thought. Some of those points are problems for me
Monday, June 9, 2008
Tips 25 & 26.
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
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
Thursday, June 5, 2008
Tips 23 & 24
23 - Good food
Calculate your daily fat needs, and keep to your fat budget
When you are trying to improve the way you eat, it's helpful to know how much fat you should be having. Cutting back on fat will help to reduce you calorie intake, however, the amount of fat you need varies depending on your gender, your health goals and your activity levels. You wont have to cont fat grams forever, but it does pay to be aware of how much fat is in the foods you do eat regularly.
Now fat grams are something i have always been aware of. Right from the time i first started to seriously lose weight using the fats and figures books. I managed to lose 15 kilos.....deja vu much????
24 - Move more.
Set a benchmark, and test your cardiovascular fitness
To get anywhere, you need to know your starting place. When it comes to starting an exercise program for weight loss, that means giving yourself a basic fitness assessment. Improved cardio fitness will improve your ability to burn fat.
One of the easiest tests you can do is a timed walk or run over a set distance. You can use a treadmill or map out a set course by using an odometer. Aim for a distance of 3-5kms depending on your level of fitness. The main thing is that this distance or course needs to be repeated in the future. Once you have completed the course, cool down and record your results somewhere. They'll be needed at a later date.
I used to watch a show on foxtel and they did a set course and then repeated it agin 6 months later to see how far he'she had come. They also did a step bit where the step came halfway up their shin and they had to see how many steps....placing both feet fully on the top, then both coming down.....they could do in 2 mins. I think average was either 60 or 66 in the 2 mins. That was supposed to mean you were of av fitness. Most of the unfit people only managed low 30's and i was surprised that at that point.....and i had been exercising for a few months by then, that my first try was early 50's. For my size i thought that was great. I didn't get round to trying again I've slacked off a bit so once i get up and going again i'll have to retry.
Calculate your daily fat needs, and keep to your fat budget
When you are trying to improve the way you eat, it's helpful to know how much fat you should be having. Cutting back on fat will help to reduce you calorie intake, however, the amount of fat you need varies depending on your gender, your health goals and your activity levels. You wont have to cont fat grams forever, but it does pay to be aware of how much fat is in the foods you do eat regularly.
Now fat grams are something i have always been aware of. Right from the time i first started to seriously lose weight using the fats and figures books. I managed to lose 15 kilos.....deja vu much????
24 - Move more.
Set a benchmark, and test your cardiovascular fitness
To get anywhere, you need to know your starting place. When it comes to starting an exercise program for weight loss, that means giving yourself a basic fitness assessment. Improved cardio fitness will improve your ability to burn fat.
One of the easiest tests you can do is a timed walk or run over a set distance. You can use a treadmill or map out a set course by using an odometer. Aim for a distance of 3-5kms depending on your level of fitness. The main thing is that this distance or course needs to be repeated in the future. Once you have completed the course, cool down and record your results somewhere. They'll be needed at a later date.
I used to watch a show on foxtel and they did a set course and then repeated it agin 6 months later to see how far he'she had come. They also did a step bit where the step came halfway up their shin and they had to see how many steps....placing both feet fully on the top, then both coming down.....they could do in 2 mins. I think average was either 60 or 66 in the 2 mins. That was supposed to mean you were of av fitness. Most of the unfit people only managed low 30's and i was surprised that at that point.....and i had been exercising for a few months by then, that my first try was early 50's. For my size i thought that was great. I didn't get round to trying again I've slacked off a bit so once i get up and going again i'll have to retry.
Tip 21-
Tip 21 Don't change your diet without exercising
If you go on a diet, or cut back your calorie intake without being physically active, you actually make it harder for yourself to achieve results. Consider these facts:-
* You will be less likely to burn off fat as a furel source.
* Your metabolic rate will slow down.
* Your body will be more likely to store fat after the diet.
* Any weight lost without exercise is virtually guaranteed to return within 12 months.
Combining regular exercise and healthy eating is the best way to burn dietary fat, and remove existing stores of body fat. This was shown in a recent 13 week study comparing 2 groups of cyclists. Both groups exercised twice a week, but 1 group cut out 800 kjs (sorry for the swap there but my brain doesn't want to do the maths ) with extra exercise. Both groups lost similar amounts of visceral (internal) fat, but the extra exercise group lost more subcutaneuous fat. This type of fat is just beneath the skin, making your arms, legs and tubby look flabby. It appears that more weight can be lost by increasing your activity levels rather than by cutting cals.
Exercise also halps maintain muscle tissue. Food changes on their own are much less effective than combining healthy eating with regular exercise.
Tip 22 The 3 week stocktake. Have you made any new habits yet?
You are now into your third week of your personal program. How are you going? Have you adopted any new behaviours yet? Have you modified or cut out any habits that were holding you back? Research has shown that any action repeated for a minimum of 21 days is more likely to become a permanent change!
Why not identify one thing you could do every day for the next 21 days that will accelerate your results. Call this the 21 day challenge. It might be to cut out alcohol, eat less chocolate, plan your meals or exercise everyday. Whatever you choose, plan for yourself a non food related reward when you make the 21 days.
Firstly.... Tip 21..... I knew how important exercise was but point 3 & 4 are very thought provoking. Why???? I am not the exercise machine i was when i started. I remember around Oct/Nov/Dec last year when i felt like a machine and then proceeded to only put on weight most of the time and spent those months - plus a few more after, taking off anf putting on the same couple of kilos. Maybe tip 16 has something to do with that though. Although it wasn't my first few weeks it was me starting to burn 600-1,000 cals per day everyday. I am also now scared about going so hard as i worry about regain plus i felt so tired after that period i hardly exercised at all.
Tip 22.....I think i will make up a 21 day challenge. To start on Monday. Maybe 30 mins of any exercise DVD per day for 21 days. Let me think on this over the weekend and get back to you bloggy my boy. Now i need a reminder.....
If you go on a diet, or cut back your calorie intake without being physically active, you actually make it harder for yourself to achieve results. Consider these facts:-
* You will be less likely to burn off fat as a furel source.
* Your metabolic rate will slow down.
* Your body will be more likely to store fat after the diet.
* Any weight lost without exercise is virtually guaranteed to return within 12 months.
Combining regular exercise and healthy eating is the best way to burn dietary fat, and remove existing stores of body fat. This was shown in a recent 13 week study comparing 2 groups of cyclists. Both groups exercised twice a week, but 1 group cut out 800 kjs (sorry for the swap there but my brain doesn't want to do the maths ) with extra exercise. Both groups lost similar amounts of visceral (internal) fat, but the extra exercise group lost more subcutaneuous fat. This type of fat is just beneath the skin, making your arms, legs and tubby look flabby. It appears that more weight can be lost by increasing your activity levels rather than by cutting cals.
Exercise also halps maintain muscle tissue. Food changes on their own are much less effective than combining healthy eating with regular exercise.
Tip 22 The 3 week stocktake. Have you made any new habits yet?
You are now into your third week of your personal program. How are you going? Have you adopted any new behaviours yet? Have you modified or cut out any habits that were holding you back? Research has shown that any action repeated for a minimum of 21 days is more likely to become a permanent change!
Why not identify one thing you could do every day for the next 21 days that will accelerate your results. Call this the 21 day challenge. It might be to cut out alcohol, eat less chocolate, plan your meals or exercise everyday. Whatever you choose, plan for yourself a non food related reward when you make the 21 days.
Firstly.... Tip 21..... I knew how important exercise was but point 3 & 4 are very thought provoking. Why???? I am not the exercise machine i was when i started. I remember around Oct/Nov/Dec last year when i felt like a machine and then proceeded to only put on weight most of the time and spent those months - plus a few more after, taking off anf putting on the same couple of kilos. Maybe tip 16 has something to do with that though. Although it wasn't my first few weeks it was me starting to burn 600-1,000 cals per day everyday. I am also now scared about going so hard as i worry about regain plus i felt so tired after that period i hardly exercised at all.
Tip 22.....I think i will make up a 21 day challenge. To start on Monday. Maybe 30 mins of any exercise DVD per day for 21 days. Let me think on this over the weekend and get back to you bloggy my boy. Now i need a reminder.....
Wednesday, June 4, 2008
Tip 19 - Motivation and mindset, tip 20 - good food
19 Use a tape measure, not the scales to track your progress
A little extra weight, as long as it is through better hydration or increased muscle density, can help you lose body fat which unfortunately is shown as a gain on the scales.....but not on the tape. In the first 4-12 weeks of commencing an exercise program, you'll experience the fastest and most dramatic improvements in muscle density. Your muscles don't get bigger but they weigh more as they store glucose to fuel your new activity. So use a tape measure to track your progress.
.....Sounds sane to me
20 You don't have to count cals but be aware
Let's face it, counting cals isn't anyones idea of a good time (Side note....that's why i love CK as it counts them for you ) Even if you don't want to count cals it is important to cut back on them. So to cut back you need to be aware of what is high and what is not.
Start by getting to know the rough cal content of the foods you eat regularly. You don't have to calculate exactly how many you've eaten everyday but try to eat mostly foods with a lower cal count. Plus use nutrition tables on the labels to help choose the lighter options......
I'm not going to type in the rest as it just mentions portion control and common sense. I'm not sure about this one, i prefer to count cals at the moment which is probably the same of most members here at Ck but i do agree the above paragraph comes in handy for the times we have small breaks....due to hols, chaotic times and general just need a break to stay sane plus when we begin - hopefully, maintaining. There again, the counting cals now is what helps us become aware of what is in our fav foods for said times.
Have a good one.
P.S Do you know how much easier i am finding it to drink water at the moment. The funny thing is i am now 1 year and a few weeks old in CK years and everything was soooo easy to start with. Then summer came and i found it hard to drink my water quota. I just didn't want it. Now with the cold weather again i am drinking it easy. Weird
A little extra weight, as long as it is through better hydration or increased muscle density, can help you lose body fat which unfortunately is shown as a gain on the scales.....but not on the tape. In the first 4-12 weeks of commencing an exercise program, you'll experience the fastest and most dramatic improvements in muscle density. Your muscles don't get bigger but they weigh more as they store glucose to fuel your new activity. So use a tape measure to track your progress.
.....Sounds sane to me
20 You don't have to count cals but be aware
Let's face it, counting cals isn't anyones idea of a good time (Side note....that's why i love CK as it counts them for you ) Even if you don't want to count cals it is important to cut back on them. So to cut back you need to be aware of what is high and what is not.
Start by getting to know the rough cal content of the foods you eat regularly. You don't have to calculate exactly how many you've eaten everyday but try to eat mostly foods with a lower cal count. Plus use nutrition tables on the labels to help choose the lighter options......
I'm not going to type in the rest as it just mentions portion control and common sense. I'm not sure about this one, i prefer to count cals at the moment which is probably the same of most members here at Ck but i do agree the above paragraph comes in handy for the times we have small breaks....due to hols, chaotic times and general just need a break to stay sane plus when we begin - hopefully, maintaining. There again, the counting cals now is what helps us become aware of what is in our fav foods for said times.
Have a good one.
P.S Do you know how much easier i am finding it to drink water at the moment. The funny thing is i am now 1 year and a few weeks old in CK years and everything was soooo easy to start with. Then summer came and i found it hard to drink my water quota. I just didn't want it. Now with the cold weather again i am drinking it easy. Weird
Tuesday, June 3, 2008
Tip 17 Good food & tip 18 Move more
17 - Understand that all cals are not created equal
These tips have encouraged you to eat fewer cals, but it's not just the number of cals you eat, it is also where they come from. There are four different ways you can consume cals.....
1> Fat - which has approx 9 cals per gram
2> Alcohol - which has approx cals per gram
3> Carbohydrates - which have approx 4 cals per gram
4> Protein - which has approx 4 cals per gram as well.
People don't eat cals, they eat food. But it helps to know that fat is the most calorie dense food, containing more than double the content of carbs and protein. Fat cals also have the greatest capacity for storage because the body is very effective at converting dietary fat into body fat. In comparison, it's much harder for your body to convert excess protein and carbs into bady fat. Your body can't convert alcohol into fat, but it must be used for fuel first, making the cals you consume with alcohol much more likely to be stored. So watch your alcohol intake, and focus on low fat protein and quality carbs that give you max fullness per cal.
Hmmm, i have always known that alcohol whilst watching your nutrition is bad but i never really knew the specifics.
Will it stop my alcohol intake????? I don't think so but i think i will cut out the occasional on a quiet weekend drinks. It's different if i am out and about, and i am not a snacker when i drink so i thought that made it better as i know it causes snacking. Now i know that isn't the only drawback though
18 Make sure your exercise program is the right FITT
When you exercise to achieve weight and fat loss, it is important to follow a few basic guidelines. These guidelines vary depending on what you hope to achieve. For example: your exercise strategy to achieve fat loss will be different to the exercise factors you'll need to manipulate to increase aerobic fitness or muscle toning. To achieve results you'll need to juggle the four components of exercise that make the acronym FITT:
* Frequency - the amount of times you exercise in a week - long period
* Intensity - a measure of how hard you need to exercise to make sure that your exercise is effective; some measures include heart rate and breathing rate, and these may vary during an exercise session
* Time - the duration of your activity
* Type - the type of activity that is most likely to be beneficial
So......for weight and fat loss
* F requency ----- approx 5-7 times per week
* I ntensity ----- Light to mod, light huffing and puffing, 50-65% of Max HR for beginners
65-85% for the more advanced. Also good to vary intensity with intervals.
* T ime ----- 30-60 mins. This can be accumulated over the day.
* T ype ----- Rhythmic, continuos movements that involve large muscle groups, like walking and jogging.
These tips have encouraged you to eat fewer cals, but it's not just the number of cals you eat, it is also where they come from. There are four different ways you can consume cals.....
1> Fat - which has approx 9 cals per gram
2> Alcohol - which has approx cals per gram
3> Carbohydrates - which have approx 4 cals per gram
4> Protein - which has approx 4 cals per gram as well.
People don't eat cals, they eat food. But it helps to know that fat is the most calorie dense food, containing more than double the content of carbs and protein. Fat cals also have the greatest capacity for storage because the body is very effective at converting dietary fat into body fat. In comparison, it's much harder for your body to convert excess protein and carbs into bady fat. Your body can't convert alcohol into fat, but it must be used for fuel first, making the cals you consume with alcohol much more likely to be stored. So watch your alcohol intake, and focus on low fat protein and quality carbs that give you max fullness per cal.
Hmmm, i have always known that alcohol whilst watching your nutrition is bad but i never really knew the specifics.
Will it stop my alcohol intake????? I don't think so but i think i will cut out the occasional on a quiet weekend drinks. It's different if i am out and about, and i am not a snacker when i drink so i thought that made it better as i know it causes snacking. Now i know that isn't the only drawback though
18 Make sure your exercise program is the right FITT
When you exercise to achieve weight and fat loss, it is important to follow a few basic guidelines. These guidelines vary depending on what you hope to achieve. For example: your exercise strategy to achieve fat loss will be different to the exercise factors you'll need to manipulate to increase aerobic fitness or muscle toning. To achieve results you'll need to juggle the four components of exercise that make the acronym FITT:
* Frequency - the amount of times you exercise in a week - long period
* Intensity - a measure of how hard you need to exercise to make sure that your exercise is effective; some measures include heart rate and breathing rate, and these may vary during an exercise session
* Time - the duration of your activity
* Type - the type of activity that is most likely to be beneficial
So......for weight and fat loss
* F requency ----- approx 5-7 times per week
* I ntensity ----- Light to mod, light huffing and puffing, 50-65% of Max HR for beginners
65-85% for the more advanced. Also good to vary intensity with intervals.
* T ime ----- 30-60 mins. This can be accumulated over the day.
* T ype ----- Rhythmic, continuos movements that involve large muscle groups, like walking and jogging.
Monday, June 2, 2008
Tip 15 & 16.Move more & Motivation and mindset
Firstly....before i go on. I'm needing to do 2 tips for a while. Last week i feel like i hit rock bottom. It was a big struggle last week and i came very close to quitting. But here i am picking myself up from the floor and i have some work to catch up on. Moving on......
15 Don't be discouraged by a little muscle soreness
Exercise can trigger a feeling of pain and stiffness in your muscles the day after your activity. Its scientific name is delayed onset muscle soreness (DOMS) because the pain usually appears 24-48 hours after the activity. It happens because physical activity causes microscopic ruptures in your muscles and surrounding tissues. It's nothing to worry about, but the muscles need a few days to repair, and the pain will gradually dissipate. Expect a little soreness from your first 4-6 workouts.
16Don't be disappointed if you gain a little weight when you start out
This might sound like bad news, but it is actually good news. When you begin to change your lifestyle it's normal to gain 1 -2 kilos of muscle. You might even gain a fraction more if you are just starting to perform resistance training (weights) for the first time, or if you haven't done it for a while. Your inactive muscles don't know what's hit them, as they try to load up with water and extra glucose to prepare themselves for this new exercise routine. If you use the scales to measure your success, you might feel disheartened because there is no change in your weight when, in fact, you are going great. Gaining muscle doesn't make you bigger---just firmer and heavier. It means you are getting stronger and fitter and that's certainly not something to feel bad about.
Firstly....tip 15, common knowledge.
Tip 16......No one wants to hear they are going to gain from doing the right thing. I think this part has derailed me more than once.
I'm off for a bike ride. I hope i don't freeze to the seat.
15 Don't be discouraged by a little muscle soreness
Exercise can trigger a feeling of pain and stiffness in your muscles the day after your activity. Its scientific name is delayed onset muscle soreness (DOMS) because the pain usually appears 24-48 hours after the activity. It happens because physical activity causes microscopic ruptures in your muscles and surrounding tissues. It's nothing to worry about, but the muscles need a few days to repair, and the pain will gradually dissipate. Expect a little soreness from your first 4-6 workouts.
16Don't be disappointed if you gain a little weight when you start out
This might sound like bad news, but it is actually good news. When you begin to change your lifestyle it's normal to gain 1 -2 kilos of muscle. You might even gain a fraction more if you are just starting to perform resistance training (weights) for the first time, or if you haven't done it for a while. Your inactive muscles don't know what's hit them, as they try to load up with water and extra glucose to prepare themselves for this new exercise routine. If you use the scales to measure your success, you might feel disheartened because there is no change in your weight when, in fact, you are going great. Gaining muscle doesn't make you bigger---just firmer and heavier. It means you are getting stronger and fitter and that's certainly not something to feel bad about.
Firstly....tip 15, common knowledge.
Tip 16......No one wants to hear they are going to gain from doing the right thing. I think this part has derailed me more than once.
I'm off for a bike ride. I hope i don't freeze to the seat.
Sunday, May 25, 2008
Tip 14 - Good food.
Cut back your cal intake gradually
When you cut back your cal intake, one unfortunate side effect is that your metabolic rate will slow down. Your body realises that less fuel is coming in, so it makes a few adjustments to conserve calories. This is sometimes referred to as survival mode, as your body uses its own defence mechanisim against starvation. While you can't prevent this response you can actively minimize it, and keep your metabolism firing along. Try to reduce your cal intake in small steps instead of making massive changes. Studies show that a dramatic cut in cals can reduce your metabolic rate by as much as 45% compared to as little as 10% with a more gradual restriction.
A gradual reduction encourages your body to use up its fat stores. A dramatic reduction forces the body to break down some muscle protein to make up the deficit, and slows down your metabolism. Try to cut back a little bit more each week over 1-2 months. It's also important to note that physical activity can also help to minimize that drop in your metabolic rate when you reduce your cals.
Hmmmmm......This one is very important and makes a lot of sense. I was going to say it was slighty crapping me as i hardly reduced my cals and i plateaued for quite a while. Now i am wondering if i had cut my cals drastically. The day i started CK! Maybe my plateau was a little slow in coming but it still showed up.
OK, i have had a busy weekend so i will fix my list tomorrow.
Night all
T
When you cut back your cal intake, one unfortunate side effect is that your metabolic rate will slow down. Your body realises that less fuel is coming in, so it makes a few adjustments to conserve calories. This is sometimes referred to as survival mode, as your body uses its own defence mechanisim against starvation. While you can't prevent this response you can actively minimize it, and keep your metabolism firing along. Try to reduce your cal intake in small steps instead of making massive changes. Studies show that a dramatic cut in cals can reduce your metabolic rate by as much as 45% compared to as little as 10% with a more gradual restriction.
A gradual reduction encourages your body to use up its fat stores. A dramatic reduction forces the body to break down some muscle protein to make up the deficit, and slows down your metabolism. Try to cut back a little bit more each week over 1-2 months. It's also important to note that physical activity can also help to minimize that drop in your metabolic rate when you reduce your cals.
Hmmmmm......This one is very important and makes a lot of sense. I was going to say it was slighty crapping me as i hardly reduced my cals and i plateaued for quite a while. Now i am wondering if i had cut my cals drastically. The day i started CK! Maybe my plateau was a little slow in coming but it still showed up.
OK, i have had a busy weekend so i will fix my list tomorrow.
Night all
T
Saturday, May 24, 2008
Tip 13 - Motivation and mindset
The book says....
Use short term goals, and plan a path to your long term goal
Short term goals are like stepping stones to help you reach your destination. These are the specific actions, steps, behaviours, skills and thinking processes you will need for your outcome to eventuate. You have much more control over the process than you do over the results. Some examples are.....
* Plan your meals for the next 7 days.
* Drink water before eating your breakfast, lunch and dinner.
* Have 3 alchohol free nights each week
* Use your dumbbells twice each week.
* Add interval training to your walks once a week.
* Walk for 5 days each week.
Write down your long term goals on a piece of paper, and plan out how you will achieve that goal in steps. Then transfer those steps and goals into your diary. Writing down your goals is a valuable part of the goal setting process. The visual reminder helps to focus your attention on the things that matter. When you consider that 95% of dieters fail to lose weight and keep it off, and only 5% of the population wrotes down their goals, this simple step could make a world of difference.
I'm going to have to get back to this with my own thoughts. All of a sudden the house is full and busy
Use short term goals, and plan a path to your long term goal
Short term goals are like stepping stones to help you reach your destination. These are the specific actions, steps, behaviours, skills and thinking processes you will need for your outcome to eventuate. You have much more control over the process than you do over the results. Some examples are.....
* Plan your meals for the next 7 days.
* Drink water before eating your breakfast, lunch and dinner.
* Have 3 alchohol free nights each week
* Use your dumbbells twice each week.
* Add interval training to your walks once a week.
* Walk for 5 days each week.
Write down your long term goals on a piece of paper, and plan out how you will achieve that goal in steps. Then transfer those steps and goals into your diary. Writing down your goals is a valuable part of the goal setting process. The visual reminder helps to focus your attention on the things that matter. When you consider that 95% of dieters fail to lose weight and keep it off, and only 5% of the population wrotes down their goals, this simple step could make a world of difference.
I'm going to have to get back to this with my own thoughts. All of a sudden the house is full and busy
Friday, May 23, 2008
Tip 12- Move more
Start off slowly, so you don't become an exercise dropout
It's very common for people to start a new exercise program like a bull at a gate, only to give up a few weeks later.
High expectations and slow results are not a good mix. This drop off in enthusiasm often results in a lot of unused gym memberships and exercise machines become dust collectors.
Don't go too hard, too early. Start exercising at a level where you feel comfortable. Train at a low intensity for 2-4 weeks so your muscles and ligaments can adjust to your new and increased level of activity. If your exercise is more intense than walking, make sure you include one or two rest days each week to help your body recover, and keep your mind fresh. Listen to your body, and if you start to feel tired or lacking in motivation, take a day off.....just don't give up.
Sounds like a plan......Have a great weekend everyone
It's very common for people to start a new exercise program like a bull at a gate, only to give up a few weeks later.
High expectations and slow results are not a good mix. This drop off in enthusiasm often results in a lot of unused gym memberships and exercise machines become dust collectors.
Don't go too hard, too early. Start exercising at a level where you feel comfortable. Train at a low intensity for 2-4 weeks so your muscles and ligaments can adjust to your new and increased level of activity. If your exercise is more intense than walking, make sure you include one or two rest days each week to help your body recover, and keep your mind fresh. Listen to your body, and if you start to feel tired or lacking in motivation, take a day off.....just don't give up.
Sounds like a plan......Have a great weekend everyone
Thursday, May 22, 2008
Tip 11 - Good food.
Know your kilojoules from your calories
Kjs and cals measure the total energy value of foods. Australia uses kjs, but cals are still used as a measurement in the US. 1 cal is equivalent to 4.2 kjs. Our bodies need roughly 5500-6500 kjs per day, although this will vary depending on your age, weight, height and activity levels............(Blah, blah, blah...CK 101)....to burn off 1 kg of body fat we need to create a deficit of 38,000 kjs a week (9000 cals) or 5500kjs a day. That is why fat loss is such a slow process.
Even if you don't want to be obsessed with counting kjs, cals, fat grams or carbs, it is helpful information when you are first changing your diet, or investigating new foods. It gives you a fresh perspective on eating smaller portions, avoiding high-kj laden beverages that don't fill you up and keeping track of your fat and alcohol intake is important. Controlling your kj input puts you in the best position to burn off the excess Kjs already stored on your body as fat.
Hmmmm, i didn't know most of Oz preferred to count kjs. It has always been cals for me. And i thought that to burn off half a kilo you needed to have a defecit of 3500 cals which doubled makes 7000 cals to lose a kilo. That is a 2000 cal difference to this book.
All in all this is another blah, blah tip.
*sigh* Tomorrow brings tip 12.
On the plus side, i have been blogging for almost 2 weeks straight. Yayy me.
Kjs and cals measure the total energy value of foods. Australia uses kjs, but cals are still used as a measurement in the US. 1 cal is equivalent to 4.2 kjs. Our bodies need roughly 5500-6500 kjs per day, although this will vary depending on your age, weight, height and activity levels............(Blah, blah, blah...CK 101)....to burn off 1 kg of body fat we need to create a deficit of 38,000 kjs a week (9000 cals) or 5500kjs a day. That is why fat loss is such a slow process.
Even if you don't want to be obsessed with counting kjs, cals, fat grams or carbs, it is helpful information when you are first changing your diet, or investigating new foods. It gives you a fresh perspective on eating smaller portions, avoiding high-kj laden beverages that don't fill you up and keeping track of your fat and alcohol intake is important. Controlling your kj input puts you in the best position to burn off the excess Kjs already stored on your body as fat.
Hmmmm, i didn't know most of Oz preferred to count kjs. It has always been cals for me. And i thought that to burn off half a kilo you needed to have a defecit of 3500 cals which doubled makes 7000 cals to lose a kilo. That is a 2000 cal difference to this book.
All in all this is another blah, blah tip.
*sigh* Tomorrow brings tip 12.
On the plus side, i have been blogging for almost 2 weeks straight. Yayy me.
Wednesday, May 21, 2008
Tip 10- Motivation and mindset
Have a clear, positive, long term goal to strive for
Setting goals is one of the most under-used strategies for weight control, but one of the most important. You can have the desire, but without a specific target to aim for you can easily miss the mark. Goal setting gives you direction and motivation, helping you to work systematically and progressively towards an end result.
Setting a long term goal helps to focus you attention, linking knowledge and desire to purpose and action. Setting a goal to lose 10 kilos in 12 months is okay, but your focus is negative. To get over the hurdles and obstacles that will be part of every weight loss journey, it helps to have a positive focus. It is important to think long and hard about what will drive you. Your level of desire to achieve this goal will ultimately determine your level of success. For example.....
* Compete in a local fun run.
* Compete in a marathon, triathlon, big swim or endurance paddling event.
* Walk or cycle between 2 distant towns, suburbs or beaches.
* Complete the Kokoda track in Papua New Guinea.
* Exercise 6 days a week for 12 weeks.
Hmmmmm, this tip seems pretty sound. My goals are weight orientated but because they are so large i don't really focus on them but instead just kind of sideways glance at them.
I think the last example is a great one. To exercise 6 days a week for 12 weeks. I am also quite keen on canoeing or white water rafting. Just waiting for myself to get smaller.
Wanting to accomplish a major physical achievement seems like it can be a strong desire.
Setting goals is one of the most under-used strategies for weight control, but one of the most important. You can have the desire, but without a specific target to aim for you can easily miss the mark. Goal setting gives you direction and motivation, helping you to work systematically and progressively towards an end result.
Setting a long term goal helps to focus you attention, linking knowledge and desire to purpose and action. Setting a goal to lose 10 kilos in 12 months is okay, but your focus is negative. To get over the hurdles and obstacles that will be part of every weight loss journey, it helps to have a positive focus. It is important to think long and hard about what will drive you. Your level of desire to achieve this goal will ultimately determine your level of success. For example.....
* Compete in a local fun run.
* Compete in a marathon, triathlon, big swim or endurance paddling event.
* Walk or cycle between 2 distant towns, suburbs or beaches.
* Complete the Kokoda track in Papua New Guinea.
* Exercise 6 days a week for 12 weeks.
Hmmmmm, this tip seems pretty sound. My goals are weight orientated but because they are so large i don't really focus on them but instead just kind of sideways glance at them.
I think the last example is a great one. To exercise 6 days a week for 12 weeks. I am also quite keen on canoeing or white water rafting. Just waiting for myself to get smaller.
Wanting to accomplish a major physical achievement seems like it can be a strong desire.
Tuesday, May 20, 2008
Tip 9 - move more
Todays lesson, the book says........
Warm up before you exercise (it can help you burn more cals)
The purpose of a warm up is to prepare your body for exercise, and ease you from a resting state into an active one. The gradual increase in your heart rate helps to deliver more oxygen and glucose to your muscles, which can increase your level of preformance during exercise, and burn more cals. It can also help to prevent soft tissue injuries, which could interrupt the momentum of your exercise program.
A warm up should focus on elevating your heart rate for around 5 mins using the muscles that are part of your planned activity. For gentle walking or cycling, just start at a slower speed for the first few mins. If you have an intense activity like sprinting or weights it may be beneficial to do some stretches after you have elevated your Heart Rate. Never stretch cold. The importance of your warm up will also depend on the air temp. When it's cold, it takes longer to warm up your muscles, so increase the duration.
*sigh* What i knew already. These first few tips seem to be the norm. I am only reading 1 tip a day so i hope they get better. I am persevering though.
Warm up before you exercise (it can help you burn more cals)
The purpose of a warm up is to prepare your body for exercise, and ease you from a resting state into an active one. The gradual increase in your heart rate helps to deliver more oxygen and glucose to your muscles, which can increase your level of preformance during exercise, and burn more cals. It can also help to prevent soft tissue injuries, which could interrupt the momentum of your exercise program.
A warm up should focus on elevating your heart rate for around 5 mins using the muscles that are part of your planned activity. For gentle walking or cycling, just start at a slower speed for the first few mins. If you have an intense activity like sprinting or weights it may be beneficial to do some stretches after you have elevated your Heart Rate. Never stretch cold. The importance of your warm up will also depend on the air temp. When it's cold, it takes longer to warm up your muscles, so increase the duration.
*sigh* What i knew already. These first few tips seem to be the norm. I am only reading 1 tip a day so i hope they get better. I am persevering though.
Monday, May 19, 2008
Tip 8 - Good food
Go on a diet, as long as it is for life
Diets that promise fast weight loss may be popular, but they are rarely effective. Diets attract attention by offering miracle results, with gimmicky rules or restrictions that seem different, or "too good to be true" People usually go on a diet with the underlying intention of returning to their old habits as quickly as possible. People ditch their new diet because of boredom, deprivation, lack of energy, constipation or hunger. There are no laws that require a fad diet to be effective, factual or safe. One thing you can rely on is that the faster you lose the weight, the faster it will return. That is part of the problem with fad diets - they are a fad. Short term changes in your diet will only lead to short term changes in your body.
There is no ideal way to eat, which is why there are so many different diets. The solutiion is to gradually find your own way, seeking to adapt, modify and experimant with food. Try to develop a way of eating that is easy to live with, forever!. This is sometimes called a lifetime eating plan. The way you eat and exercise to lose weight has to be the way you live when you have lost weight. The best diet secret you will ever learn is that there is no magic diet.
Now i'm posting this late as i didn't like this tip when i first read it. I think i baulked at the title and the word diet, but after re-reading i think i let that sour the tip for me.
In CK we all seem to use the term lifestyle instead of diet. But maybe we say the words without meaning them....At least maybe i did.
Yes, i knew that healthy choices would have to be permanent, that apart from the occasional slip up i thought i had already changed the way i eat. But after reading this tip a few times i realise i am not focusing on the right words.
I have not changed the way i eat, i have changed what i eat. I still eat in the lounge in front of the T.V.....in front of the puter or whilst reading, therefore not focusing on the food and just mindlessly eating. A big No, no.
Everything else stated in the top 2 paragraphs makes sense.....it is already implanted deep down in my psyche.
On another track. I ate like a pig on Saturday. I couldn't get full and thought it was due to a small hangover.......seems like i was social after all on TGIF. I woke up today to a 400g gain which i hope/d to lose again by weigh in but found it was a double whammy. Not only a hangover feed but a TTOTM binge as well which hopefully can be attributed to most of the gain. Just hope it doesn't get any worse. I have been noticeing this year that i have a day just before my monthly visitor where i cannot fill myself up.
Diets that promise fast weight loss may be popular, but they are rarely effective. Diets attract attention by offering miracle results, with gimmicky rules or restrictions that seem different, or "too good to be true" People usually go on a diet with the underlying intention of returning to their old habits as quickly as possible. People ditch their new diet because of boredom, deprivation, lack of energy, constipation or hunger. There are no laws that require a fad diet to be effective, factual or safe. One thing you can rely on is that the faster you lose the weight, the faster it will return. That is part of the problem with fad diets - they are a fad. Short term changes in your diet will only lead to short term changes in your body.
There is no ideal way to eat, which is why there are so many different diets. The solutiion is to gradually find your own way, seeking to adapt, modify and experimant with food. Try to develop a way of eating that is easy to live with, forever!. This is sometimes called a lifetime eating plan. The way you eat and exercise to lose weight has to be the way you live when you have lost weight. The best diet secret you will ever learn is that there is no magic diet.
Now i'm posting this late as i didn't like this tip when i first read it. I think i baulked at the title and the word diet, but after re-reading i think i let that sour the tip for me.
In CK we all seem to use the term lifestyle instead of diet. But maybe we say the words without meaning them....At least maybe i did.
Yes, i knew that healthy choices would have to be permanent, that apart from the occasional slip up i thought i had already changed the way i eat. But after reading this tip a few times i realise i am not focusing on the right words.
I have not changed the way i eat, i have changed what i eat. I still eat in the lounge in front of the T.V.....in front of the puter or whilst reading, therefore not focusing on the food and just mindlessly eating. A big No, no.
Everything else stated in the top 2 paragraphs makes sense.....it is already implanted deep down in my psyche.
On another track. I ate like a pig on Saturday. I couldn't get full and thought it was due to a small hangover.......seems like i was social after all on TGIF. I woke up today to a 400g gain which i hope/d to lose again by weigh in but found it was a double whammy. Not only a hangover feed but a TTOTM binge as well which hopefully can be attributed to most of the gain. Just hope it doesn't get any worse. I have been noticeing this year that i have a day just before my monthly visitor where i cannot fill myself up.
Sunday, May 18, 2008
Day 7 - Motivation and mindset
Start today and don't delay. The sooner you start the better.
When someone is overweight their body develops a memory for that specific level of body fat. This is often referred to as a 'settling or set point'. The longer the extra weight remains, the more comfortable the body becomes with it there, and the stronger your body will be at defending that 'set point' of fat. Because of this set point, anyone who has been overweight in the past weill find it a little easier to regain body fat in the future. That is unless there are permanent lifestyle changes. So the sooner you lose weight, and the more permanent the changes that you make, the easier it will be.
While it is never too late to improve your health and body shape, the younger you start to lose body fat, the easier it is to get the results.
Well.....i have never heard it put down exactly like this but i have read something similar. About fat cells and that they double in size and then double in quantity as you get larger....it might even have been they quadruple in size, then double in quantity, i can't find the book to get it right though i think it was in the CK cal counter.
I remember that it scared me as that although the fat cells shrink.....they don't die off so that when they double in quantity you will always have that many.
Well this seems very similar and again i worry. I'm not so young anymore. The thing with set point makes me wonder if the reverse is also true. If you take your time losing weight can it become more used to the lower level of body fat????? A while agao i struggled with a plateau and kept bouncing between 135 and 138. Now after a 5 week mini break due to broken scales i was still in the 36's and don't seem to go above that. Maybe my body has become used to this size for now. Another reason why slower weightloss is easier to maintain and also maybe something to do with plateauing itself.
Well it really gets me thinking anyway.
I hope everyone had a great weekend
When someone is overweight their body develops a memory for that specific level of body fat. This is often referred to as a 'settling or set point'. The longer the extra weight remains, the more comfortable the body becomes with it there, and the stronger your body will be at defending that 'set point' of fat. Because of this set point, anyone who has been overweight in the past weill find it a little easier to regain body fat in the future. That is unless there are permanent lifestyle changes. So the sooner you lose weight, and the more permanent the changes that you make, the easier it will be.
While it is never too late to improve your health and body shape, the younger you start to lose body fat, the easier it is to get the results.
Well.....i have never heard it put down exactly like this but i have read something similar. About fat cells and that they double in size and then double in quantity as you get larger....it might even have been they quadruple in size, then double in quantity, i can't find the book to get it right though i think it was in the CK cal counter.
I remember that it scared me as that although the fat cells shrink.....they don't die off so that when they double in quantity you will always have that many.
Well this seems very similar and again i worry. I'm not so young anymore. The thing with set point makes me wonder if the reverse is also true. If you take your time losing weight can it become more used to the lower level of body fat????? A while agao i struggled with a plateau and kept bouncing between 135 and 138. Now after a 5 week mini break due to broken scales i was still in the 36's and don't seem to go above that. Maybe my body has become used to this size for now. Another reason why slower weightloss is easier to maintain and also maybe something to do with plateauing itself.
Well it really gets me thinking anyway.
I hope everyone had a great weekend
Saturday, May 17, 2008
Tip 6 - Move more
move more than you do now
To genuinely remove excess stores of body fat and keep it off, you need to get physically active with both planned and incidental movement. Physical activity burns cals and burning cals burns fat. Even light intensity activities such as gardening, household cleaning and slow walking can burn cals. If you use the term movement it isn't as daunting as the word exercise.
The most important thing is to just do something. Start somwhere, and move your body more than you are moving it now. Walking is great as it is free, you can do it anywhere and you already have the equiptment you need----legs.
If you already active, just increase what you are doing a little. Burn off more cals this week than you did last week, and fine tune later on.
OK, well i have been slacking off here as i am getting bored. Maybe it is time to find some new exercise.....sorry, movement
To genuinely remove excess stores of body fat and keep it off, you need to get physically active with both planned and incidental movement. Physical activity burns cals and burning cals burns fat. Even light intensity activities such as gardening, household cleaning and slow walking can burn cals. If you use the term movement it isn't as daunting as the word exercise.
The most important thing is to just do something. Start somwhere, and move your body more than you are moving it now. Walking is great as it is free, you can do it anywhere and you already have the equiptment you need----legs.
If you already active, just increase what you are doing a little. Burn off more cals this week than you did last week, and fine tune later on.
OK, well i have been slacking off here as i am getting bored. Maybe it is time to find some new exercise.....sorry, movement
Friday, May 16, 2008
Tip 5 - Good Food
Cut back on how many calories you eat
People get fat by eating too many cals and not burning off enough.....(hmmm sounds alot like yesterdays tip), so to burn fat i need to consume less and burn off more......ok now stuff about a cal deficit...ahh to the end, The key is to eat enough protein and fibre to fill me up and minimse hunger, that way i'll stick to my dietary changes.
Well i don't track fibre and usually my protein is the lowest.
Back to the book....
It is simply not possible to loss body fat without cutting back on my cal intake. Here are some changes that may help...
* Filling out my meals with water-rich vegies.......mostly, but probably not enough
* Add spice to my lunches and dinners.....always, me likes da spice
* Drink water before and during your meals.....slacked right off here big time.
* reduce my alcohol intake and have alcohol free days........WHAT THE???? have you met my good friend Jimmy???? Actually i see a lot less off him over the past 7 months now than i used too. I have always only had alcohol on a Fri/Sat so i have had many free days and i wont be drinking this weekend either. No social Life
* Cut out fruit juice or at least water it down....no probs, don't drink juice.
* Have low-carb dinners or at least use low GI-carbs.......if i think about it my best losses have come when i sticked to steamed protein and steamed veg or salads. Just sometimes it gets a little boring and i have always been a big bread kinda gal.
People get fat by eating too many cals and not burning off enough.....(hmmm sounds alot like yesterdays tip), so to burn fat i need to consume less and burn off more......ok now stuff about a cal deficit...ahh to the end, The key is to eat enough protein and fibre to fill me up and minimse hunger, that way i'll stick to my dietary changes.
Well i don't track fibre and usually my protein is the lowest.
Back to the book....
It is simply not possible to loss body fat without cutting back on my cal intake. Here are some changes that may help...
* Filling out my meals with water-rich vegies.......mostly, but probably not enough
* Add spice to my lunches and dinners.....always, me likes da spice
* Drink water before and during your meals.....slacked right off here big time.
* reduce my alcohol intake and have alcohol free days........WHAT THE???? have you met my good friend Jimmy???? Actually i see a lot less off him over the past 7 months now than i used too. I have always only had alcohol on a Fri/Sat so i have had many free days and i wont be drinking this weekend either. No social Life
* Cut out fruit juice or at least water it down....no probs, don't drink juice.
* Have low-carb dinners or at least use low GI-carbs.......if i think about it my best losses have come when i sticked to steamed protein and steamed veg or salads. Just sometimes it gets a little boring and i have always been a big bread kinda gal.
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