The article in Woman's Health I was talking about was based on excerpts from the book "The Abs Diet." Today at the bookstore I saw that book and then saw "the Abs Diet: Eat Right Every Time Guide" for just $8 so I bought it. It has "789 Best On-the-Go Food Choices, Complete Supermarket Survival Guide, and 60 Minute Meals for a Six-Pack." (Taken directly from the front of the book.) Sally, maybe there's something in this list you like! ;-)
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean eats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
Everything I keep reading lately is pretty much saying the same thing. Eat often and healthy. And they pretty much recommend the same kinds of foods. It's a lifestyle change, not a diet (even though he does use that word.) I like having the restaurant survival guide in this book, too. So here's another thing I'm recommending. Go out and get this book! :-D
Currently loosely using the Flat Belly Diet plan. A healthy way of eating for LIFE!
Thursday, May 31, 2007
BMI vs Body fat
OK, what's the difference? My digital scale measures body fat and says mine is fortysomething. (I won't post the words I say to it!) But my BMI calculates at 28.6. Anyone know the deal with that? Guess it's time to google. ;-)
Another weigh in - beginning numbers 205.4
Can I count today's weigh in instead???? According to the scale today, I've dropped TWO pounds since last week! Woohoo! One thing I struggle with is getting "stopped up" due to some meds I take. Even the 100oz or more of water I drink every day doesn't seem to help. So I like weighing myself after getting "cleaned out." Hope that wasn't TMI! LOL
OK, I'm going to go ahead and post numbers. Mostly because I weigh every day so I can't always remember what my weight was at the last check in! ;-)
Today's weight is 205.4 - yesterday was 207. Starting weight for the challenge was 209. So I'm down a total of 3.6. (The first week my math was off. I'd lost 1.8, NOT 2.8 - see why I need to post numbers? :-P) Last year I was over 230, but I don't think I stepped on the scale much until I started losing. I'm sure it was at least 235 or 240, but I'm counting 230 as the official starting weight. My goal is 155. At 5'11", I was pleased with how I looked at that weight and the size of clothes I was wearing. Due to my bone size, I MAY be able to get into a 10, but I'll be happy with a 12. I was up to 20-22 and am now at a 16. OK, there, I bared all. That wasn't too painful. LOL I think I'll go ahead and keep 207 as this week's weigh-in and then I've got a great head start on next week's loss!
I'm pretty faithfully following the high protein thing eating every 3 hours or so and it sure seems to be working. And I never feel hungry! I also get sunshine in the morning, drink tons of water and try to keep moving throughout the day. (Mostly tips from Flip the Switch by Robert Cooper - one of my favorite books.)
OK, I'm going to go ahead and post numbers. Mostly because I weigh every day so I can't always remember what my weight was at the last check in! ;-)
Today's weight is 205.4 - yesterday was 207. Starting weight for the challenge was 209. So I'm down a total of 3.6. (The first week my math was off. I'd lost 1.8, NOT 2.8 - see why I need to post numbers? :-P) Last year I was over 230, but I don't think I stepped on the scale much until I started losing. I'm sure it was at least 235 or 240, but I'm counting 230 as the official starting weight. My goal is 155. At 5'11", I was pleased with how I looked at that weight and the size of clothes I was wearing. Due to my bone size, I MAY be able to get into a 10, but I'll be happy with a 12. I was up to 20-22 and am now at a 16. OK, there, I bared all. That wasn't too painful. LOL I think I'll go ahead and keep 207 as this week's weigh-in and then I've got a great head start on next week's loss!
I'm pretty faithfully following the high protein thing eating every 3 hours or so and it sure seems to be working. And I never feel hungry! I also get sunshine in the morning, drink tons of water and try to keep moving throughout the day. (Mostly tips from Flip the Switch by Robert Cooper - one of my favorite books.)
Wednesday, May 30, 2007
Prevention - June 2007
OK, I was going to post about the 40 fat-fighting meals article in this mag, but there's just SO MUCH information that I'll just recommend buying this issue of Prevention. I really do like this magazine. It has wonderful tips throughout its pages. The 40 meals article has 30 meals and 10 snacks that "deliver a healthy 1800 calories a day." They include fiber and protein, which really help you fill up. There's also a great pull-out for an exercise program.
OK, one other magazine recommendation. The June 5 issue of Woman's World also has an article about getting rid of belly fat. Foods and workouts. And it's only $1.49.
OK, one other magazine recommendation. The June 5 issue of Woman's World also has an article about getting rid of belly fat. Foods and workouts. And it's only $1.49.
Fighting Fat
This is from the May 2007 issue of Prevention. It's got workouts and eating plans to drop 2 sizes in 8 weeks.
5 proven strategies that shrink your most stubborn fat by Elizabeth Somer, RD
1. Cue your portion (We all know that one!)
2. Graze don't gorge: 3 small meals and two or three snacks no more than 4 hours apart
3. Cut 100 calories per meal: skip croutons on the salad, use 1 less tablespoon of butter on bread
4. Choose extra filling foods; A study of 150 overweight people found that those who ate soup every day for a year lost 50% more weight. Munching on a salad before your meal may cut your calorie intake by 12%.
5. Pass on processed junk
Foods that fight fat
Oatmeal
Vegetable juice
Nuts (a few small servings)
Fat-free milk - as calcium intake increases, body fat decreases
Green tea - compounds in this tea may help boost metabolism and fat-burning abilities
5 proven strategies that shrink your most stubborn fat by Elizabeth Somer, RD
1. Cue your portion (We all know that one!)
2. Graze don't gorge: 3 small meals and two or three snacks no more than 4 hours apart
3. Cut 100 calories per meal: skip croutons on the salad, use 1 less tablespoon of butter on bread
4. Choose extra filling foods; A study of 150 overweight people found that those who ate soup every day for a year lost 50% more weight. Munching on a salad before your meal may cut your calorie intake by 12%.
5. Pass on processed junk
Foods that fight fat
Oatmeal
Vegetable juice
Nuts (a few small servings)
Fat-free milk - as calcium intake increases, body fat decreases
Green tea - compounds in this tea may help boost metabolism and fat-burning abilities
Late weigh in
We were out of town, so I haven't had a scale available.
This morning, I got on the scale with dread in my heart. We spent 6 days in Estes Park with some family. Can you say Molly B's Cafe, Poppy's Restaurant, Rocky Mountain Chocolate Factory and freshly made saltwater taffy??? I did keep up my water intake and ate high protein breakfasts and snacks and I am down .4 lb! OK, less than a pound loss, but I am SOOOO excited that I didn't gain! LOL I got a Prevention Magazine and Woman's Health mag and I've got some stuff I'll be sharing here later. For now, I want to go out in the hot tub. I've missed it! :-D
Oh, and I think I'm pms'ing so not gaining 4 or 5 pounds is really exciting!
If you want to get a view of paradise, check out the photos on my family blog. We had a blast in Estes. Saw elk, marmot, bighorn sheep and moose. WOOT! Family Blog
This morning, I got on the scale with dread in my heart. We spent 6 days in Estes Park with some family. Can you say Molly B's Cafe, Poppy's Restaurant, Rocky Mountain Chocolate Factory and freshly made saltwater taffy??? I did keep up my water intake and ate high protein breakfasts and snacks and I am down .4 lb! OK, less than a pound loss, but I am SOOOO excited that I didn't gain! LOL I got a Prevention Magazine and Woman's Health mag and I've got some stuff I'll be sharing here later. For now, I want to go out in the hot tub. I've missed it! :-D
Oh, and I think I'm pms'ing so not gaining 4 or 5 pounds is really exciting!
If you want to get a view of paradise, check out the photos on my family blog. We had a blast in Estes. Saw elk, marmot, bighorn sheep and moose. WOOT! Family Blog
Wednesday, May 23, 2007
Water Weight - what is it?
Did a google on water weight. This is what I found:
Water retention
Many average healthy adults experience some water retention and the accompanying weight gain that occurs. The day to day body weight fluctuations are commonly caused by the loss and gain in body fluid.
Its possible to retain up to five pounds of water weight retention and can easily be hidden within the natural fluid that surrounds cells ( extra-cellular fluid ). Heavier people may experience more water retention especially if their intake of processed, convenient food is high. For some it can be as much as eight to ten pounds of fluid retention if weight gain is quick say over the Christmas season.
There are a few causes of water retention but for many an increase in sodium through the diet ( mainly salt intake ) is a common cause and research suggests it may contribute to high blood pressure and other health complications. Sodium is present in virtually all food products so when a person consumes more food its inevitable they also consume more sodium. Weight gains are very often a combination of fat stores and water retention.
Water regain & weight loss
People who lose weight quickly usually experience some weight regain within a few weeks and very often this is due to some water replenishment.
When we restrict energy intake too much too soon in order to lose weight quickly the body is forced to use up stores of carbohydrates and breakdown protein in the muscles. As both carbohydrates and protein hold water in the cells a loss of these macronutrients also results in a net loss of water. As a result rapid weight loss can often be made up of 75% water loss. After the energy systems stabilize water is regained because some of the protein and carbohydrate stores initially lost are replenished. The water is drawn back into the cells thus gaining back a little weight.
It can be very confusing when one week you lose 4 pounds, the next week nothing. However remember that gaining protein in muscles increases lean body weight. More lean body weight increases our metabolism and help burn fat faster!
OK, found another really good website with great info on weight. It's called Why the Scale Lies (Hmmm, it doesn't show up until you put your cursor over it.)
Water retention
Many average healthy adults experience some water retention and the accompanying weight gain that occurs. The day to day body weight fluctuations are commonly caused by the loss and gain in body fluid.
Its possible to retain up to five pounds of water weight retention and can easily be hidden within the natural fluid that surrounds cells ( extra-cellular fluid ). Heavier people may experience more water retention especially if their intake of processed, convenient food is high. For some it can be as much as eight to ten pounds of fluid retention if weight gain is quick say over the Christmas season.
There are a few causes of water retention but for many an increase in sodium through the diet ( mainly salt intake ) is a common cause and research suggests it may contribute to high blood pressure and other health complications. Sodium is present in virtually all food products so when a person consumes more food its inevitable they also consume more sodium. Weight gains are very often a combination of fat stores and water retention.
Water regain & weight loss
People who lose weight quickly usually experience some weight regain within a few weeks and very often this is due to some water replenishment.
When we restrict energy intake too much too soon in order to lose weight quickly the body is forced to use up stores of carbohydrates and breakdown protein in the muscles. As both carbohydrates and protein hold water in the cells a loss of these macronutrients also results in a net loss of water. As a result rapid weight loss can often be made up of 75% water loss. After the energy systems stabilize water is regained because some of the protein and carbohydrate stores initially lost are replenished. The water is drawn back into the cells thus gaining back a little weight.
It can be very confusing when one week you lose 4 pounds, the next week nothing. However remember that gaining protein in muscles increases lean body weight. More lean body weight increases our metabolism and help burn fat faster!
OK, found another really good website with great info on weight. It's called Why the Scale Lies (Hmmm, it doesn't show up until you put your cursor over it.)
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