My diet and exercise journal

Just for a little enouragement and tracking for my weight loss

Monday, March 20, 2006

Overcome Your Plateau

Overcome Your Weight Loss Plateau
From Jennifer R. Scott,Your Guide to Weight Loss.

Have you hit one yet? That plateau where the scale just seems to be stuck at the same number for weeks at a time? If you're there, don't panic... it's only a temporary situation. Sometimes our bodies may get in a sort of "rut" and doing the same old, same old just seems to stop working. Don't let this situation stop you dead in your tracks. Now is not the time to give up! Here are a few tips we have found helpful in breaking through our weight loss plateaus:

"Eat something "bad".

Sheri is on the Weight Watchers 1-2-3 plan, and although she has had a good deal of success, the last month or so was really tough for her. She says she was losing only a half a pound a week -- if anything -- instead of her usual pound or two. When she spoke to her Weight Watchers leader, they discovered Sheri was going just under her Points range some days. What did Sheri do? She headed to the nearest Burger King! Sheri swears by eating a hamburger once a week to stay on track. "The weight started coming off again, just like it did in the beginning. I guess the burger gives my metabolism a little boost. I can't believe I eat a Whopper on Weight Watchers!"

Be honest... are you cheating? Sometimes if we don't monitor our eating habits very closely, we fall back into old habits without giving them a second thought. Are you falling into the mindless eating trap? Are you stressed and responding to it by eating? Have you stopped paying attention to portion sizes? Are you writing down absolutely everything -- even sodas or candy from your co-worker's candy dish -- in your food diary? Even if you don't normally keep a food diary, track what you eat for a minimum of three days. Do you see any patterns -- certain times of the day, certain foods, eating with certain people? Doing a little extra stringent self-monitoring may point out some areas that need improvement.

But don't be too hard on yourself! On the other hand, you need to make sure you're not depriving yourself and then setting yourself up for a binge. Sometimes we "make up for" not eating our favorite foods for days or weeks at a time by overindulging when we finally do say yes to our craving... which certainly sets us up for a stumbling block. Instead, let moderation guide you. If you allow yourself small portions of your favorite foods -- even if they're not diet-friendly -- or better yet, if you can find reduced fat versions of them, indulge! If not, you may give into cravings without giving them a second thought simply because you feel you've missed out on your favorites for so long.

Pump some iron. Marci wrote me to say that she experienced a weight loss triumph when she began lifting weights. "I had been at the same weight for nearly six weeks! I was doing everything on my diet by the book and walking my 30 minutes a day, but it just stopped working! I was ready to give up." But Marci didn't give up. Instead, she high-tailed it to the nearest sporting goods shop and purchased a set of dumb bells. She started out small, just doing curls with three pound hand weights, but she soon worked up to using ankle weights for leg exercises and she eventually increased the weight of her dumb bells. "It wasn't magic, but I did start seeing changes. At first I just saw some toning, which was great, but I really wanted to see the scale move. In about three weeks I broke through and lost six more pounds!" If you consider using weights, be sure to okay it with your doctor if you have any orthopedic or muscular-skeletal conditions.


Me.....well I'm still sitting at 140.0 lbs. No gain, No loss. Waiting for the last 5 -10 lbs to melt away!!

Hope this advice helps!

Wednesday, March 15, 2006

Truth is.....

Diet Tips can help you to lose weight. Dieting

Before going for any kind of Diet Tips you should know the myths about it. We've all heard many dieting myths and, unfortunately, believed a few of these myths. From calorie counting to fending off fat, these are the 10 most common dieting myths as said by Jennifer R. Scott and the true facts that will set the record straight.

If you want to go for healthy Diet Tips, first you have know these dieting myths:

1. If I drastically cut calories, I'll lose weight faster.

Truth is..... When you take your caloric intake down too low, you are actually sending your body into "starvation mode". Your body wants to maintain your weight when it "thinks" you are starving; therefore, your metabolism will actually slow down and you may not lose weight.

2. The stricter the diet, the better it will work.

Truth is..... The stricter a diet is -- completely eliminating entire food groups; eating just one food (e.g. cabbage soup) -- the less effective it will be in the end. You'll get tired of the allowed food and when you feel really deprived, you're likely to call it quits altogether.

3. I should get rid of my favorite less-than-healthful foods.

Truth is..... By treating yourself to your old favorites now and again, you'll stay motivated and you'll be less likely to give in to a binge. Just make sure you get back on track after your treat. Moderation is the key to successful, long-term weight loss.

4. Eating late at night will cause me to gain weight.

Truth is..... All things considered, it doesn't really matter when you eat, only how many calories you eat and burn in a day. Whether you're eating in the morning or at midnight your body turns any extra calories into fat. In fact, eating a light snack -- like cheese and crackers -- before bed may help you sleep better.

5. I shouldn't eat between meals.

Truth is..... On the contrary, eating a small, healthful snack between meals will help keep your blood sugar at an even keel and keep your metabolism going strong. You'll also avoid getting too hungry so you don't over-eat at your next meal.

6. Fat is bad.

Truth is..... Everybody needs to include some fat in their diet. We need it; plus, it makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish.

7. Skipping meals will help me lose weight.

Truth is..... On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get over-hungry. Plus, you may be under-shooting your daily calorie requirement, which will backfire on you. That's why eating the meal we skip most, breakfast, and can actually help us lose weight.

8. Dairy is a "don't" on healthy diets.

Truth is..... With non- and low-fat varieties of most dairy products on the market, working dairy into your diet is a definite "do". Women in particular need the calcium dairy products provide. Not to mention the fact that research has shown eating enough calcium can give our weight loss efforts a boost.

9. It all boils down to willpower.

Truth is..... Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences.

10. Drinking a lot of water can help me lose weight.

Truth is..... Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has tons of benefits; but when people lose weight due to drinking water, it's most likely because they're substituting if for high-calorie juices and sodas.
(information collected from http://www.weightloss-diettips.com/diet-tips-top10.html)

More of my story
I weighed in this morning at 140.0. PRAISE THE LORD!!!!!!!!! WOO HOO!
I was hoping to be under 140 by tomorrow but it looks like that might not happen. But we will see! It seems like these last 5-10 lbs are never going to come off!!! But I'm still trying to stick on the diet and exercise program. I have been sick with a cold and running a fever so I had to miss yesterday's workout but hopefully I can be back at it soon!

TreadmillHope the Myth buster helps!





Thursday, March 09, 2006

Office sabotage!

Food Fight I swear, sometimes it feels like my diet is being sabotaged by my fellow co-workers. (lol) Like today...the morning started off with the simple Pork Skin breakfast. I know your saying YUCK but it gives me a "full" feeling and curbs my appetite like nothing else. But anyway... a wonderful drug rep (Pharmaceutical Co.) brought us lunch. Guess what it was?? Pizza Hut and Maggie Moo's ice cream!! OH MY LORD!!!!!!!!!!! When I told my co-worker that, "ahh I better not..." She insisted on me coming over to her office. So here I go thinking the entire time I will just be sociable and maybe eat the smallest piece I can find. That is exactly what I did. I got the smallest slice which looked like a 1/3 of a normal slice of Pizza Hut Pizza. Then Maggie Moo's....they only brought it for 4 of the employees. Me being one of them. (how special am I? *giggle) So, I ate probably 8 bites of it and decided I would share the LOVE with my friend Betty that is also on a 1200 cal diet. She just looked at me when I brought it to her office. I felt like the devil with the forbidden fruit saying, "go ahead...it won't hurt you!" She ate a couple of bites and threw it away!

So, MY QUESTION...how can we be sociable but yet not eat the food loaded in calories?? Is there a simple solution?

My ANSWER: It varies on the situation. If you have a healthy choice and not so healthy choice it becomes LESS difficult. You can choose the Most healthy. But like my situation above. The only choice would have been not to eat at all but....who can do that? SO, I think if you must partake then do very small servings. It's all about self control. Which I am slowly learning.

On the weigh in issue. I read in a fitness magazine that if you are trying to lose weight then you should weigh yourself everyday. But if your like me, you do that anyway. This morning I weighed in at 142.4!! Finally a break from the 143.0 !!!! Small break but a break. I'm going to be somewhat unrealistic this week and push for a 3-5 lbs loss in a week! So, hopefully by next Thursday I will be around 138!! Can you say STRICT!!!! Pray for me!! (lol)

Oh BTW~ Here is another database of calorie counters for restaurants and such! Hope it helps! CLICK HERE!!!





Tuesday, March 07, 2006

Have you been drinking??


Be aware of what you drink!It's amazing how many extra calories are in the sodas, juices, and other drinks. Cutting out soda completely can save you 360 calories or more each day. AVOID diet soda too, the artificial sweeteners are probably not very good for you & they tend to make some people hungry. Drink a lot of water. Switching from whole to nonfat or low fat milk is also a good idea, or switching to soy milk is even a better idea. (I found this on the web)

I did a little "Scooby Doo" work and here is what I found....


Coca Cola

size: 8oz/ Cal 100/Carb 27 g/Sugar 27 g

Your average 20 oz bottle would be 250 calories/ Carb and Sugar 67.5

Pepsi

size 8 oz/Cal 100/Carb 28 g/Sugar 28g

Your average 20 oz bottle would be 250 Cal/Carb and Sugar 70 g

WOW!! That is a lot of calories we are drinking! For me to continue losing weight at the weight I am now. I have to consume less than 1050 calories a day. If I would drink 2- 20oz Coke or Pepsi. That would equal almost as much as a Dairy Queen Bananna Split! (they contain 510 calories and 82 carb/sugar) And there goes half of the calories I can have in a day.

Alternatives: Of course WATER then Diet soda. If you are like me and really do NOT like drinking water. I have found that adding Crystal Lite or Walmart's Great Value Sugar-Free drink mixes to the water help....A LOT! I can drink 20 oz of water like it is nothing if I add the lemonade or fruit punch mix or grape mix! Plus here is another little idea I had. I get a bottle of Aquafina, add my favorite mix and put it in the freezer until it is "slushy" and it is like a frozen treat! Good Stuff!! Just try it!

Weight for the day: 143.0 (this morning)

Measurements: H:39 W:33 C:36 T:22

Thoughts: Ok...now it's war!! Low calories and low carb! I gotta lose these last 10-15lbs!! I just don't know why I am at a stand still! I exercise 4 days a week! geezz! But I must keep on going!!! (lol)

Friday, March 03, 2006

Fast Food and Dieting

As you probably have noticed I eat out...A LOT!!! I guess that is part of living life on the go. But I stumbled across this great website. I think it may help you and I with making better choices when we "eat out".

http://www.foodfacts.info/

Fast Food Facts is your source for the most up-to-date nutritional information on your favorite fast food for dieting and weight control; sugar levels for diabetics; carbs (carbohydrate) for low-carb dieters; and health & nutrition class projects for students and teachers.

Thursday, March 02, 2006

20 Benefits of Exercise and food tally

Top 20 Benefits of Exercise

1. Elevates your metabolism so that you burn more calories everyday.

2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a "fit" person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.

3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.

4. Decreases your blood pressure.

5. Increases the oxidation (breakdown and use) of fat.

6. Increases HDL (good) cholesterol.

7. Makes the heart a more efficient pump by increasing stroke volume.

8. Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.

9. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.

10. Increases the strength of the bones.

11. Causes the development of new blood vessels in the heart and other muscles.

12. Enlarges the arteries that supply blood to the heart.

13. Decreases blood levels of triglycerides (fat).

14. Improves control of blood sugar.

15. Improves sleep patterns.

16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.

17. Increases the thickness of cartilage in joints which has a protective effect on the joints.

18. Decreases a woman's risk of developing endometriosis by 50%.

19. Increases the amount of blood that flows to the skin making it look and feel healthier.

20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT!

Author and exercise Physiologist, Greg Landry, offers free weight loss success stories and articles, and unique weight loss programs at his site.. http://www.landry.com/ Thank You Greg Landry!

FOOD TALLY FOR 3/2/06 Thursday

Breakfast: 1 oz Pork Skins (I'm about sick of these)
20 oz water with crystal lite

Snack: none

Lunch: Hardee's Low Carb Thickburger
20 oz diet coke

Snack: none

Dinner: McDonald's Cobb Salad with French Dressing *note I don't like the cheese!! yuck
16 oz diet Coke

Exercise: 20 mins on elliptical (can't remember calories burned)
Aerobics Class (short class this time: est. 35 mins)

Thoughts: I think if I am still at a stand still in my weight on Tuesday, I will try a different diet plan. Maybe just go low calorie with moderate low carbs around 100 carbs a day?? Who knows!!

Wednesday, March 01, 2006

Food Journal and more info

Ok..I guess I'll start with my food tally for yesterday (3/1/06)

Breakfast: Heavenly Ham Chicken Salad wrapped in a lettuce wrap
20 oz of water with lemonade Crystal Lite

Snack: * 2 Girl Scout cookies (All alongs, I think is what they are called)

Lunch: Hardees Low Carb Thickburger (Oh how I love these!!)
16oz Diet Coke

Snack: Low carb Ice Cream

Dinner: 2 slices of Treat with mustard
1 Cup of watermellon
16 oz water

Snack: 1/2 c of grapes

Exercise: Treadmill 35 min or 2.10 miles burned 170 cal
Elliptical Crosstrainer 25 mins burned 210 cal
Total Cals burned 380!!! WOO HOO

Weight: I have decided to do a weight-in every Tuesday.




Some general tips for healthy weight loss!


  • Find support from family, friends, a counselor, and/or support group. Sharing your experiences and hearing about other’s while providing and receiving support and encouragement often has a powerful impact when making changes towards a healthy lifestyle. There are many online support groups available these days, too!
  • Set realistic goals. Aim for a slow, modest weight loss and expect setbacks. Forgive yourself and resolve to start fresh the next day!
  • Make healthy choices a lifestyle.
  • Drink lots of water.
  • Take your time and savor your food. Turn off the television, postpone other distractions, and enjoy the scents and flavors of your food!
  • Keep a food diary. Use Helpguide’s food diary or create your own!
  • Make sure to shop when you are not hungry. Create a shopping list to stick to and store foods in cabinets or drawers out of your sight.
  • Dish up smaller servings. At restaurants, eat only half your meal and take the rest home. For more information on selecting healthy choices while dining out, see Helpguide’s Fast Food Nutrition.
  • Incorporate 30 minutes of physical activity into your day. If 30 minutes a day sounds like a lot for you right now, try breaking it up into 20, 15 or 10 minute sessions. Any amount will provide health benefits. Try some new activities such as:
    brisk walking or jogging
    bicycling
    playing basketball, tennis, racquetball, golf or soccer
    swimming
    taking a yoga, martial arts, or aerobics class
    dancing