14 weeks ago I was dieting with shakes. I was on a liquid diet of 800 calories a day. I was restricting myself because I was disappointed in myself for regaining 75 pounds. 6 weeks later I lost 25 pounds. A good friend asked me what was different this time? How did I know I would not regain again? How many times was I going to lose the same 50 pounds and regain it? I decided to call the behavior specialist center at the hospital. 6 weeks ago I started going to my psychotherapist. She explained to me that we are dieting our way to obesity. That I WILL regain the weight again if I do not get help. That I have an eating disorder called binge eating disorder. I have done to therapy once a week. I have visited a dietician. I am now on my road to recovery.
With that said. I can not give you a weight because I not weighing anymore. I can tell you that I went from a size 18 to a size 14. I feel great! I struggle with not dieting. I feel lost that I do not have to count calories. I am not bingeing as much anymore. I feel great!
I am very thankful for where I am at today. I am thankful for each and every one of you for your support. I pray that you find your solid path to a healthful life.
Thank you.
Tina
December 17, 2011
December 13, 2011
Dietician update
I went to my dietician appointment yesterday. I really had mixed feelings about what to expect. Any dietician I have ever been to has put me on a meal plan with rules.
She asked me a ton of questions. Like do I dream of food? Does what I eat consume most of my thoughts? Am I worried about body image? What was my weight before I started dieting?
She asked what a typical day looked like for eating. Here is what I told her.
Breakfast: oatmeal, toast, milk
Snack: fruit
Lunch: Could be casserole or meat, grain and veggie
Snack: Veggies and dip
Supper: Soup
Snack: Peanuts
To my surprise, she said I was on the right track. In fact, the only thing I need to change is to make my meals more well rounded. A meal means they consist of 3 to 4 of the food groups. So pick 3 or 4 of these: Dairy, Protein, Fruit, Vegetable and Grain. So you can see at breakfast I only had dairy and grains. Not a meal because I only had 2 food groups. That is a snack. I could easliy add a fruit in there or some bacon to make it more rounded.
Now weekends are another story. I eat junk. I drink beer. I double my calories. She still wants me to enjoy things but not to spike up my calories by so much. She said it is typical for someone to vary by 300 calories a day. And that is what the body can handle. So I need to keep my diet the same even though it is a weekend.
She does not want me to count calories or measure food. She is just trying to get me regular so I can feel when I am hungry. She gave me a hunger worksheet. I need to chart how I feel before I eat on a scale of 1 to 10. And then chart how I feel after. I will also be writing down what I eat so she can make sure I am getting enough calories. Believe it or not, my goal is to maintain my weight right now. Not sure how I feel about this goal but she said it is hard to do and we need to get my body used to it. Right now my body is used to fluctuations. It never knows when it is going to starve or overeat.
I see her in 3 weeks.
Goals for the next 3 weeks:
1. Write down hunger levels
2. Write down what I eat
3. Eat more well rounded meals
4. Maintain my weight
5. Eat more well rounded on weekends
Live healthy!
She asked me a ton of questions. Like do I dream of food? Does what I eat consume most of my thoughts? Am I worried about body image? What was my weight before I started dieting?
She asked what a typical day looked like for eating. Here is what I told her.
Breakfast: oatmeal, toast, milk
Snack: fruit
Lunch: Could be casserole or meat, grain and veggie
Snack: Veggies and dip
Supper: Soup
Snack: Peanuts
To my surprise, she said I was on the right track. In fact, the only thing I need to change is to make my meals more well rounded. A meal means they consist of 3 to 4 of the food groups. So pick 3 or 4 of these: Dairy, Protein, Fruit, Vegetable and Grain. So you can see at breakfast I only had dairy and grains. Not a meal because I only had 2 food groups. That is a snack. I could easliy add a fruit in there or some bacon to make it more rounded.
Now weekends are another story. I eat junk. I drink beer. I double my calories. She still wants me to enjoy things but not to spike up my calories by so much. She said it is typical for someone to vary by 300 calories a day. And that is what the body can handle. So I need to keep my diet the same even though it is a weekend.
She does not want me to count calories or measure food. She is just trying to get me regular so I can feel when I am hungry. She gave me a hunger worksheet. I need to chart how I feel before I eat on a scale of 1 to 10. And then chart how I feel after. I will also be writing down what I eat so she can make sure I am getting enough calories. Believe it or not, my goal is to maintain my weight right now. Not sure how I feel about this goal but she said it is hard to do and we need to get my body used to it. Right now my body is used to fluctuations. It never knows when it is going to starve or overeat.
I see her in 3 weeks.
Goals for the next 3 weeks:
1. Write down hunger levels
2. Write down what I eat
3. Eat more well rounded meals
4. Maintain my weight
5. Eat more well rounded on weekends
Live healthy!
December 11, 2011
My last meal
I made it! Another week of not weighing in. I know seems stupid to be so proud of that. But I really do want to weigh. Only because I feel as if I am gaining. But if I weigh and I see I gained, I would diet. And that is a no no right now.
My therapist says this is very normal. Why? Because I am scheduled to see my dietician tomorrow. This dietician specailizes in eating disorders. She is not there to put me on a diet or restrict me from foods. (This has been confirmed by my therapist again and again with me). But in my head, I feel I am scheduled to start a new diet tomorrow. So guess what I did all week? I ate! I ate like I was going on a diet. My last meal. My last snack. My last treat before my restricting diet starts. I love psychology!
I will post tomorrow and let you know how my visit with my dietician went.
Hope everyone is doing great and looking good in those dresses!
Tina
My therapist says this is very normal. Why? Because I am scheduled to see my dietician tomorrow. This dietician specailizes in eating disorders. She is not there to put me on a diet or restrict me from foods. (This has been confirmed by my therapist again and again with me). But in my head, I feel I am scheduled to start a new diet tomorrow. So guess what I did all week? I ate! I ate like I was going on a diet. My last meal. My last snack. My last treat before my restricting diet starts. I love psychology!
I will post tomorrow and let you know how my visit with my dietician went.
Hope everyone is doing great and looking good in those dresses!
Tina
December 7, 2011
One cookie or One dozen?
I am having a hard time with Christmas cookies. My daughter and I made a several dozens of cookies over the weekend. We gave plate fulls to neighbors, coworkers and friends. We still have dozens left. I left a bowl on the counter for everyone to enjoy. I froze the rest. I plan to bring them out for our winter ice fishing trips.
I have been doing pretty good with having 2 for one of my snacks every day. They do not seem to entice me much. I think I may even be getting sick of them. It used to be I would have ate a one dozen or more a day. So what has changed? The fact that they are here and available. The fact that I have more in the freezer. The fact that I CAN have them. I think this new method is working! In fact, today I had a yogurt for snack instead of cookies. Because I wanted too! I feel a little freer from food everyday.
One Cookie or One dozen? The choice is yours!
Live healthy at thinchic.com!
I have been doing pretty good with having 2 for one of my snacks every day. They do not seem to entice me much. I think I may even be getting sick of them. It used to be I would have ate a one dozen or more a day. So what has changed? The fact that they are here and available. The fact that I have more in the freezer. The fact that I CAN have them. I think this new method is working! In fact, today I had a yogurt for snack instead of cookies. Because I wanted too! I feel a little freer from food everyday.
One Cookie or One dozen? The choice is yours!
Live healthy at thinchic.com!
December 5, 2011
Week 15 - NO WEIGH IN
Sorry - I forgot to link up yesterday!
You read the heading right. No weigh in! This is part of my therapy this week. My therapist asked me not to weigh. I hesitantly agreed. She said my metabolism is slow and my body is adjusting so weight gain is very normal. But she does not want it to affect my mindset. I also have to keep working on conscious eating this week.
Here is what I am doing. I am eating what I want only during scheduled times. I eat breakfast, snack, lunch, snack, dinner and snack. If I want doritos during snack I have it. If I want a Christmas cookie, I have it.
Now this is almost harder on me than a diet. I know this sounds weird. But I have a fear of a binge if I eat a cookie. Here is the weird part! I hardly even crave these things. This is because I have given myself permission to have them. And because they are readily available. I have a grocery bag of individual bags of chips and sweet chex mix at work. I can have one for snack if that is what I want. I also bring other things to work so I have decisions. My therapist and I decided work was a safe place to have the snacks since I am alone here at home during the day. I will let you know how this week goes with my bag of treats.
The other thing is conscious eating. I hate it. I am bad at it. I can not believe how hard it is. Makes me wonder what else I am missing in life because I am unconsciously going through the motions. This week I will eat my snacks without distractions. I will focus on taste, texture, sight, smell and the moment. Do I like this snack? Or could I stop eating it? Again I will report on this next week.
I meet with the dietician on the 12th. She is going to help me eat a more well rounded diet. She specializes in eating disorders so she knows what is best and when. I am worried about my meeting with her. I feel like it will be another diet that I will fail at.
Thanks for all the support!
Live healthy at thinchic.com!
You read the heading right. No weigh in! This is part of my therapy this week. My therapist asked me not to weigh. I hesitantly agreed. She said my metabolism is slow and my body is adjusting so weight gain is very normal. But she does not want it to affect my mindset. I also have to keep working on conscious eating this week.
Here is what I am doing. I am eating what I want only during scheduled times. I eat breakfast, snack, lunch, snack, dinner and snack. If I want doritos during snack I have it. If I want a Christmas cookie, I have it.
Now this is almost harder on me than a diet. I know this sounds weird. But I have a fear of a binge if I eat a cookie. Here is the weird part! I hardly even crave these things. This is because I have given myself permission to have them. And because they are readily available. I have a grocery bag of individual bags of chips and sweet chex mix at work. I can have one for snack if that is what I want. I also bring other things to work so I have decisions. My therapist and I decided work was a safe place to have the snacks since I am alone here at home during the day. I will let you know how this week goes with my bag of treats.
The other thing is conscious eating. I hate it. I am bad at it. I can not believe how hard it is. Makes me wonder what else I am missing in life because I am unconsciously going through the motions. This week I will eat my snacks without distractions. I will focus on taste, texture, sight, smell and the moment. Do I like this snack? Or could I stop eating it? Again I will report on this next week.
I meet with the dietician on the 12th. She is going to help me eat a more well rounded diet. She specializes in eating disorders so she knows what is best and when. I am worried about my meeting with her. I feel like it will be another diet that I will fail at.
Thanks for all the support!
Live healthy at thinchic.com!
November 30, 2011
EATING, DRINKING and OVERTHINKING
I started to read a new book called Eating, Drinking and Overthinking by Susan Nolen-Hoeksema.
WOW! I can relate to what she says. She calls it the toxic triangle. For instance, on Thanksgiving, I was sitting at the table visiting. The wine came out. Then another. I drink so fast that before I knew it, I think I finished one bottle myself. Of course, this made me hungry. I snacked and snacked. Not like binge eating because people were there. But I was overeating and overdrinking. Does anyone else do this?
45% of women report that they are chronically on a diet.
1 in 5 adult women suffers from some form of alcohol abuse and over 13% engage in binge drinking.
1 in 4 women will suffer a severe depressive episode at least once in her lifetime, while over 50% experience mild symptoms of depression.
I will say I have consciously made an effort these last 6 months to limit my drinks. I can drink alot and in a little amount of time. So I plan that out just like I plan food out for the day. I have to or next thing I know, I have finished a 6 pack or 2 bottles of wine.
If you have this issue please pick up this book. It has been an eye opener for me!
Live Healthy at thinchic.com!
WOW! I can relate to what she says. She calls it the toxic triangle. For instance, on Thanksgiving, I was sitting at the table visiting. The wine came out. Then another. I drink so fast that before I knew it, I think I finished one bottle myself. Of course, this made me hungry. I snacked and snacked. Not like binge eating because people were there. But I was overeating and overdrinking. Does anyone else do this?
45% of women report that they are chronically on a diet.
1 in 5 adult women suffers from some form of alcohol abuse and over 13% engage in binge drinking.
1 in 4 women will suffer a severe depressive episode at least once in her lifetime, while over 50% experience mild symptoms of depression.
I will say I have consciously made an effort these last 6 months to limit my drinks. I can drink alot and in a little amount of time. So I plan that out just like I plan food out for the day. I have to or next thing I know, I have finished a 6 pack or 2 bottles of wine.
If you have this issue please pick up this book. It has been an eye opener for me!
Live Healthy at thinchic.com!
November 27, 2011
Week 14 weigh in
Last week: BMI 32.2 This Week: 32.9
Last week: Body Fat 46.8% This week: 45.7%
Last week: Muscle: 23.4% This week: 24.3%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 198 This week: 202.4
Weight loss this week: Plus 4.4 pounds
TOTAL WEIGHT LOST: 22.4 pounds
I told myself I would not freak out about this week. But when I typed the numbers - it is hard not too. I think what happened this week is that my metabolism is so low from weeks of not eating that eating again packed on the calories. Of course, I ate things I have been denying myself of for a long time. And I may have had more than one serving of pie over the holidays. I will say that I need to continue. I know my therapist would be very happy with this progress and I know she would tell me to throw away the scale. And someday I will be ready for that!
Here are some things I did do. I went to my excercise classes all week. I tried to eat consciously. I learned I am extremely bad at it! I am going to work on that this week. I felt freedom from not worrying about calories as I ate. I never felt I over stuffed myself or that I was deprived. I ate what I wanted and threw away what I did not want to eat. I had a great holiday eating experience.
Happy Holidays to each and every one of you!
Last week: Body Fat 46.8% This week: 45.7%
Last week: Muscle: 23.4% This week: 24.3%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 198 This week: 202.4
Weight loss this week: Plus 4.4 pounds
TOTAL WEIGHT LOST: 22.4 pounds
I told myself I would not freak out about this week. But when I typed the numbers - it is hard not too. I think what happened this week is that my metabolism is so low from weeks of not eating that eating again packed on the calories. Of course, I ate things I have been denying myself of for a long time. And I may have had more than one serving of pie over the holidays. I will say that I need to continue. I know my therapist would be very happy with this progress and I know she would tell me to throw away the scale. And someday I will be ready for that!
Here are some things I did do. I went to my excercise classes all week. I tried to eat consciously. I learned I am extremely bad at it! I am going to work on that this week. I felt freedom from not worrying about calories as I ate. I never felt I over stuffed myself or that I was deprived. I ate what I wanted and threw away what I did not want to eat. I had a great holiday eating experience.
Happy Holidays to each and every one of you!
November 21, 2011
From Eating Disorders to Intuitive Eating
Chapter 15 of Intuitive Eating by Evelyn Tribole.
Eating disorders are not just a fad or a phase. They are serious, potentially life-threatening conditions that affect a person's emotional and physical health.
The book made a reference to a number of eating disorders especially comments about how dieting has been found to be one of the most provacative and powerful catalysts in the development of an eating disorder. Eating disorders do not start off with thoughts like "I want bulimia". They start with thoughts of "I want to lose a few pounds". Which evolves into dieting, to disordered eating and finally to full syndrome eating disorders. In fact, 35% of so called normal dieters progress to pathological dieting. Of those, 20-25% progress to partial or full blown eating disorders. In the U.S. alone, it is estimated there are 5 to 10 MILLION girls and women struggling with some type of eating disorder. These are conservative estimates because not everyone seeks help for their disorder.
This scared the crap out of me when I first read it. I felt so guilty for dieting in front of my daughter for all these years. Of course, after seeing my years of dieting and self obsession with food, she would go down the same path. I hope I am changing things in time for her. I hope I am getting her the help she needs in time. I have made a call for her to see a therapist on eating disorders also. My daughter binge eats like I do. She sneaks food and eats it. I rarely buy junk food for the house because I will eat it. But then she eats coffee creamers and sugar. She eats large quantities of food in hiding. This has got to be the hardest post for me because of the guilt I feel for passing this onto her. I have taught her that certain foods are bad. That she is bad for eating them. Of course, these were messages I meant for me not her but our children hear our messages loud and clear whether we want them too or not.
I have learned from this chapter and my therapist that Intuitive Eating comes way later in eating disorder therapy. This is because I have lost touch with my hunger, fullness and taste perference. I have become accustomed to eating quantities of food that are larger than one's normal needs that my interpretation of fullness is highly skewed. My first step is mechanical eating. Which means, eating breakfast, snack, lunch, snack, supper and snack. These meals and snacks need to happen if I am hungry or not. I feel like I am eating a ton of food but I have realized my cravings are gone. And the other new thing I am trying is that if I want something I need to eat it. No more deprivation! I need to give up dieting forever which I am working on also. I have a long road ahead of me.
Live Healthy at thinchic.com!
Eating disorders are not just a fad or a phase. They are serious, potentially life-threatening conditions that affect a person's emotional and physical health.
The book made a reference to a number of eating disorders especially comments about how dieting has been found to be one of the most provacative and powerful catalysts in the development of an eating disorder. Eating disorders do not start off with thoughts like "I want bulimia". They start with thoughts of "I want to lose a few pounds". Which evolves into dieting, to disordered eating and finally to full syndrome eating disorders. In fact, 35% of so called normal dieters progress to pathological dieting. Of those, 20-25% progress to partial or full blown eating disorders. In the U.S. alone, it is estimated there are 5 to 10 MILLION girls and women struggling with some type of eating disorder. These are conservative estimates because not everyone seeks help for their disorder.
This scared the crap out of me when I first read it. I felt so guilty for dieting in front of my daughter for all these years. Of course, after seeing my years of dieting and self obsession with food, she would go down the same path. I hope I am changing things in time for her. I hope I am getting her the help she needs in time. I have made a call for her to see a therapist on eating disorders also. My daughter binge eats like I do. She sneaks food and eats it. I rarely buy junk food for the house because I will eat it. But then she eats coffee creamers and sugar. She eats large quantities of food in hiding. This has got to be the hardest post for me because of the guilt I feel for passing this onto her. I have taught her that certain foods are bad. That she is bad for eating them. Of course, these were messages I meant for me not her but our children hear our messages loud and clear whether we want them too or not.
I have learned from this chapter and my therapist that Intuitive Eating comes way later in eating disorder therapy. This is because I have lost touch with my hunger, fullness and taste perference. I have become accustomed to eating quantities of food that are larger than one's normal needs that my interpretation of fullness is highly skewed. My first step is mechanical eating. Which means, eating breakfast, snack, lunch, snack, supper and snack. These meals and snacks need to happen if I am hungry or not. I feel like I am eating a ton of food but I have realized my cravings are gone. And the other new thing I am trying is that if I want something I need to eat it. No more deprivation! I need to give up dieting forever which I am working on also. I have a long road ahead of me.
Live Healthy at thinchic.com!
November 18, 2011
Week 13 Weigh IN
Last week: BMI 32.4 This Week: 32.2
Last week: Body Fat 44.7% This week: 46.8%
Last week: Muscle: 24.7% This week: 23.4%
Last week: Visceral Fat 8 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 199.4 This week: 198
Weight loss this week: Minus 1.4 pounds
TOTAL WEIGHT LOST: 26.8 pounds
I want to share with you that I quit my shake weight loss plan. I took my therapists advice and ate 3 meals and 3 snacks this week. I did not plan to see a loss at all but Boom there it is! I also gave away all my shake diet food. Very hard! I looked at that box of stuff and thought "This could be another 20 pound loss". But then reality set in and I told myself, "Why do you think another diet would work when it has not the last 20 years? You are on the right track here."
I met with my therapist today. I told her what I did all week and that I gave my diet stuff away. She was pleased and said now I can move onto the next step. The next step is mindful eating. I need to eat slow and focus on my food. No distractions. Enjoy every bite. Be in the moment. The way she explained it, eating should be orgasmic! Have you ever thought that about eating? I must be a real mindless eater because I can not imagine. I will start with supper tonight. Homemade beef soup!
I shared something with Julie the other day and my therapist today so I thought I would share it with you. My therapist asked me what went wrong with my last diet that I gained 65 of my 75 pounds lost back. I told her I believe I was addicted to the weight loss. It felt great to have a new body. Everyone commented how great I looked. But all I could think about was getting to 155. I wanted to move from a size 10 to a 8. I think if I would have accepted my body as it was I would still be 165-170. Which was a perfect weight for me. Even though that damn weight chart says 155 - I was not made to be that weight. NOW I realize that! I started regaining once the frustration of not being able to lose more weight came. Then I kept eating because I felt like a failure for gaining 10 then 20 and 30 and so on! And here I am today. 198 pounds.
At my lowest weigt I could still look in that mirror and see a fat person. My therapist told me that it takes a long time for the mind perception to catch up with the body. This would explain why I see my friends complain about their weight and they look absolutely fabulous to me.
Sometime you just have to be happy with the body God gives you. Stop trying to have a body that is not even genetically possible or you to have.
Live Healthy at thinchic.com!
Last week: Body Fat 44.7% This week: 46.8%
Last week: Muscle: 24.7% This week: 23.4%
Last week: Visceral Fat 8 This week: 9
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23"
Weight: Last week 199.4 This week: 198
Weight loss this week: Minus 1.4 pounds
TOTAL WEIGHT LOST: 26.8 pounds
I want to share with you that I quit my shake weight loss plan. I took my therapists advice and ate 3 meals and 3 snacks this week. I did not plan to see a loss at all but Boom there it is! I also gave away all my shake diet food. Very hard! I looked at that box of stuff and thought "This could be another 20 pound loss". But then reality set in and I told myself, "Why do you think another diet would work when it has not the last 20 years? You are on the right track here."
I met with my therapist today. I told her what I did all week and that I gave my diet stuff away. She was pleased and said now I can move onto the next step. The next step is mindful eating. I need to eat slow and focus on my food. No distractions. Enjoy every bite. Be in the moment. The way she explained it, eating should be orgasmic! Have you ever thought that about eating? I must be a real mindless eater because I can not imagine. I will start with supper tonight. Homemade beef soup!
I shared something with Julie the other day and my therapist today so I thought I would share it with you. My therapist asked me what went wrong with my last diet that I gained 65 of my 75 pounds lost back. I told her I believe I was addicted to the weight loss. It felt great to have a new body. Everyone commented how great I looked. But all I could think about was getting to 155. I wanted to move from a size 10 to a 8. I think if I would have accepted my body as it was I would still be 165-170. Which was a perfect weight for me. Even though that damn weight chart says 155 - I was not made to be that weight. NOW I realize that! I started regaining once the frustration of not being able to lose more weight came. Then I kept eating because I felt like a failure for gaining 10 then 20 and 30 and so on! And here I am today. 198 pounds.
At my lowest weigt I could still look in that mirror and see a fat person. My therapist told me that it takes a long time for the mind perception to catch up with the body. This would explain why I see my friends complain about their weight and they look absolutely fabulous to me.
Sometime you just have to be happy with the body God gives you. Stop trying to have a body that is not even genetically possible or you to have.
Live Healthy at thinchic.com!
November 17, 2011
Principle 10: Honor your Health - Gentle Nutrition
According to Intuitive Eating by Evelyn Tribole, Chapter 14.
Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters. Progress, not perfection, is what counts.
OK, I can stop right here. This is SO me! I diet and I am doing awesome (according to me) and then WHAM! I eat something off plan. OH NO, I just fell off my diet plan so now I might as well stay off and eat what I want. Then I gain my weight back and then I diet again. Vicious cycle. I need to get my mind to think like the first paragraph. It is only one time or even one day. Move on. Perfectionism maybe? All or nothing attitude?
The best nutritional advice is to eat variety, in moderation and in balance. In fact, people who omit food groups have a higher chance of dying. How many of you eat the same meal everyday? When was the last time you tried a new bread? In the world of dieting it seems easier just to omit certain foods rather than balance them in your meals. But if you eliminate whole food groups it is harder to get the nutrients your body needs. Moderation simply means eating various amounts of food without going to extremes of either too little or too much.
Balance is intended to be achieved over time. It does not have to be reached at each and every meal. Your body does not punch a time clock. Nutrition guidelines are meant to be an average over time, not a single meal or day. Your body is remarkably adaptable.
* If you eat too little iron, the body starts to absorb more of it.
* If you take in too much vitamin C, the body begins to excrete more of it.
* If you eat too little in general, the body slows its need for calories.
Follow your food pyramid for a well balanced diet!
I will be working hard to get to this point. I have trained myself to think certain food were bad. Even bread! I need to work on balancing my diet.
Live healthy at thinchic.com!
Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters. Progress, not perfection, is what counts.
OK, I can stop right here. This is SO me! I diet and I am doing awesome (according to me) and then WHAM! I eat something off plan. OH NO, I just fell off my diet plan so now I might as well stay off and eat what I want. Then I gain my weight back and then I diet again. Vicious cycle. I need to get my mind to think like the first paragraph. It is only one time or even one day. Move on. Perfectionism maybe? All or nothing attitude?
The best nutritional advice is to eat variety, in moderation and in balance. In fact, people who omit food groups have a higher chance of dying. How many of you eat the same meal everyday? When was the last time you tried a new bread? In the world of dieting it seems easier just to omit certain foods rather than balance them in your meals. But if you eliminate whole food groups it is harder to get the nutrients your body needs. Moderation simply means eating various amounts of food without going to extremes of either too little or too much.
Balance is intended to be achieved over time. It does not have to be reached at each and every meal. Your body does not punch a time clock. Nutrition guidelines are meant to be an average over time, not a single meal or day. Your body is remarkably adaptable.
* If you eat too little iron, the body starts to absorb more of it.
* If you take in too much vitamin C, the body begins to excrete more of it.
* If you eat too little in general, the body slows its need for calories.
Follow your food pyramid for a well balanced diet!
I will be working hard to get to this point. I have trained myself to think certain food were bad. Even bread! I need to work on balancing my diet.
Live healthy at thinchic.com!
November 15, 2011
Principle 9: Excercise Feel the Difference
According to Intuitive Eating by Evelyn Tribole, Chapter 13.
Forget militant excercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of excercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in the moment of time.
Most people start excercising when they start a diet. It is very likely their energy (calorie) intake was too low. When you don't have enough energy, excercise is not invigorating, let alone fun. Especially if carbohydrates are too low which is often the case in chronic dieters. I know this from personal experience. I have been in Zumba class feeling sluggish. Praying I could make it through the rest of the class. It is not a fun feeling!
Focus on how it feels:
1. Stress level - Are you able to handle stress better?
2. Energy level - Do you feel more alert?
3. General sense of well-being - Do you have an improved outlook on life?
4. Sense of empowerment - Do you feel more in control?
5. Sleep - Do you sleep more soundly and wake up more refreshed?
Disassociate excercise from weight loss. Excercise only plays a small part in weight loss. If you use excercise for weight loss and do not see results quick enough you will quit. So focus on how excercise makes you feel and as a way to take care of you.
Here are some benefits:
* Increased bone strength
*Increased stress tolerance
*Decreased blood pressure
*Reduced risk of chronic diseases
*Increased level of good cholestrol, decreased bad cholestrol level
*Increased heart and lung strength
*Increased metabolism
Do not get caught in the excercise mind games. These are the games I play with myself.
1. It's not worth it trap. If I can not get in at least an hour of excercise it is not worth it. Studies show that even 10 minutes is worth it! You know those commercials, JUST MOVE IT. That is what they are saying. Any chance you get no matter how long is worth it!
2. Couch Potato Denial. We are all busy. We run (in the car) all day long. We work (at a desk) all day long. Even though we are mentally exhausted when we get home does not mean that we can sit and relax. We still need to get our physical activity for the day in. Lots of people walk on break at work. Or talk to your husband with a nice walk after dinner.
3. The no time to spare trap. Most people will say they do not have time to excercise. I was one of those people. Now I write it on my calendar and I work other appointments around that time. It works for me. I made it a priority in my day. It is ME time!
4. If I don't sweat, it doesn't count. You do not have to run for an hour to get in a good workout. You can clean the house, rake leaves, garden or play an outdoor game with the kids. You can even divide these activities up throughout the day. As long as they add up to 30 minutes a day - you just cut your chance of heart disease in half! WOW - YOU GO GIRL!
There are two more points I want to point out. Please remember your strength training when excercising. You need to rebuild muscle wear and tear from dieting. You lose 6.6 pounds of muscle every decade of your life. So if you are dieting, you are losing muscle from dieting and aging. UGH! Muscle keeps your metabolism revved up.
Do strength training at least twice a week.
Do one set of 8 to 12 reps of 8 to 10 excercises for conditioning of each of the major muscles groups. I heard kettle balls are awesome. Has anyone tried them?
Second, remember to rest. Sometimes chosing not to excercise to take care of yourself is what your body needs. If I get to bed late, I do not kill myself to get up after 5 hours of sleep to make my excercise class. I sleep for 7 hours and then I walk the dog. Missing my class but getting rest my body needs and excercising a different way for that day.
I have a lady in my gym that severely abuses excercise. It is really sad to see. She is there for 8 hours a day. She does several classes and then walks the treadmill between them. I feel sorry for her. That has to be a terrible feeling to feel like you need that much gym time.
Here are signs of excercise abuse:
1. Inability to stop, even when sick or injured.
2. Feeling guilty if you miss a single day.
3. Inability to sleep at night - a sign of overtraining.
4. Paying excercise penance for eating too much, such as running an extra three miles because you ate a piece of cake.
5. Being afraid that you will suddenly get fat if you stop for a single day.
Make a new promise to your body. A promise to JUST MOVE IT!
Live healthy at thinchic.com!
Forget militant excercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of excercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in the moment of time.
Most people start excercising when they start a diet. It is very likely their energy (calorie) intake was too low. When you don't have enough energy, excercise is not invigorating, let alone fun. Especially if carbohydrates are too low which is often the case in chronic dieters. I know this from personal experience. I have been in Zumba class feeling sluggish. Praying I could make it through the rest of the class. It is not a fun feeling!
Focus on how it feels:
1. Stress level - Are you able to handle stress better?
2. Energy level - Do you feel more alert?
3. General sense of well-being - Do you have an improved outlook on life?
4. Sense of empowerment - Do you feel more in control?
5. Sleep - Do you sleep more soundly and wake up more refreshed?
Disassociate excercise from weight loss. Excercise only plays a small part in weight loss. If you use excercise for weight loss and do not see results quick enough you will quit. So focus on how excercise makes you feel and as a way to take care of you.
Here are some benefits:
* Increased bone strength
*Increased stress tolerance
*Decreased blood pressure
*Reduced risk of chronic diseases
*Increased level of good cholestrol, decreased bad cholestrol level
*Increased heart and lung strength
*Increased metabolism
Do not get caught in the excercise mind games. These are the games I play with myself.
1. It's not worth it trap. If I can not get in at least an hour of excercise it is not worth it. Studies show that even 10 minutes is worth it! You know those commercials, JUST MOVE IT. That is what they are saying. Any chance you get no matter how long is worth it!
2. Couch Potato Denial. We are all busy. We run (in the car) all day long. We work (at a desk) all day long. Even though we are mentally exhausted when we get home does not mean that we can sit and relax. We still need to get our physical activity for the day in. Lots of people walk on break at work. Or talk to your husband with a nice walk after dinner.
3. The no time to spare trap. Most people will say they do not have time to excercise. I was one of those people. Now I write it on my calendar and I work other appointments around that time. It works for me. I made it a priority in my day. It is ME time!
4. If I don't sweat, it doesn't count. You do not have to run for an hour to get in a good workout. You can clean the house, rake leaves, garden or play an outdoor game with the kids. You can even divide these activities up throughout the day. As long as they add up to 30 minutes a day - you just cut your chance of heart disease in half! WOW - YOU GO GIRL!
There are two more points I want to point out. Please remember your strength training when excercising. You need to rebuild muscle wear and tear from dieting. You lose 6.6 pounds of muscle every decade of your life. So if you are dieting, you are losing muscle from dieting and aging. UGH! Muscle keeps your metabolism revved up.
Do strength training at least twice a week.
Do one set of 8 to 12 reps of 8 to 10 excercises for conditioning of each of the major muscles groups. I heard kettle balls are awesome. Has anyone tried them?
Second, remember to rest. Sometimes chosing not to excercise to take care of yourself is what your body needs. If I get to bed late, I do not kill myself to get up after 5 hours of sleep to make my excercise class. I sleep for 7 hours and then I walk the dog. Missing my class but getting rest my body needs and excercising a different way for that day.
I have a lady in my gym that severely abuses excercise. It is really sad to see. She is there for 8 hours a day. She does several classes and then walks the treadmill between them. I feel sorry for her. That has to be a terrible feeling to feel like you need that much gym time.
Here are signs of excercise abuse:
1. Inability to stop, even when sick or injured.
2. Feeling guilty if you miss a single day.
3. Inability to sleep at night - a sign of overtraining.
4. Paying excercise penance for eating too much, such as running an extra three miles because you ate a piece of cake.
5. Being afraid that you will suddenly get fat if you stop for a single day.
Make a new promise to your body. A promise to JUST MOVE IT!
Live healthy at thinchic.com!
November 11, 2011
12 week weigh in
Last week: BMI 32.1 This Week: 32.4
Last week: Body Fat 46.2% This week: 44.7%
Last week: Muscle: 23.8% This week: 24.7%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23.5"
Last week Chest: 38" This week: 38"
Weight: Last week 197.2 This week: 199.4
Weight loss this week: Plus 2.2 pounds
TOTAL WEIGHT LOST: 25.4 pounds
As you can see, I am bingeing again! Not sure why. I think that is the part that is frustrating. I am trying to learn from it and figure out why but I can not. What are my triggers?
My overwhelmingly controling boss?
My job?
The holidays?
My finances?
My family?
My friends?
My strict diet?
My time of month?
WHAT IS IT???
I really do not know. If I did I would eliminate it. That is how sick and tired I am of doing this over and over again!
I have broken every principle I have learned.
I have not honored my hunger. I have not felt anything. I am numb.
I have not made peace with food. I hate food this morning. I hate the control it has over me. I hate the fact it makes me fat. I hate the fact I love it so much!
I did not feel my fullness. I was so full last night and yet after my 5th bag of chips I searched for something sweet!
I have not discovered the satisfaction factor. This is why I keep searching for what I want, what I need. In search of the perfect food to make it all better. Whatever IT is?
I have not respected my body. I know my blood sugars hit the roof yesterday and probably still are. Did I care? No.
I feel like crap today. Physically, mentally and emotionally. I need to get out of this rut! I need to reclaim my life.
Here is the positive. I worked out 3 days this week. I had great workouts! Next week I am trying a hula hooping class. How fun with that be?
I am leaving today with my daughter to do to a beginner quilting retreat. We will each make a quilt in 15 hours. Should be interesting since I have never touched a sewing machine in my life! I am excited to learn something new. It will be a fun weekend.
Today is a new day!
Live healthy at thinchic.com!
Last week: Body Fat 46.2% This week: 44.7%
Last week: Muscle: 23.8% This week: 24.7%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 39"
Last week Thigh: 23" This week: 23.5"
Last week Chest: 38" This week: 38"
Weight: Last week 197.2 This week: 199.4
Weight loss this week: Plus 2.2 pounds
TOTAL WEIGHT LOST: 25.4 pounds
As you can see, I am bingeing again! Not sure why. I think that is the part that is frustrating. I am trying to learn from it and figure out why but I can not. What are my triggers?
My overwhelmingly controling boss?
My job?
The holidays?
My finances?
My family?
My friends?
My strict diet?
My time of month?
WHAT IS IT???
I really do not know. If I did I would eliminate it. That is how sick and tired I am of doing this over and over again!
I have broken every principle I have learned.
I have not honored my hunger. I have not felt anything. I am numb.
I have not made peace with food. I hate food this morning. I hate the control it has over me. I hate the fact it makes me fat. I hate the fact I love it so much!
I did not feel my fullness. I was so full last night and yet after my 5th bag of chips I searched for something sweet!
I have not discovered the satisfaction factor. This is why I keep searching for what I want, what I need. In search of the perfect food to make it all better. Whatever IT is?
I have not respected my body. I know my blood sugars hit the roof yesterday and probably still are. Did I care? No.
I feel like crap today. Physically, mentally and emotionally. I need to get out of this rut! I need to reclaim my life.
Here is the positive. I worked out 3 days this week. I had great workouts! Next week I am trying a hula hooping class. How fun with that be?
I am leaving today with my daughter to do to a beginner quilting retreat. We will each make a quilt in 15 hours. Should be interesting since I have never touched a sewing machine in my life! I am excited to learn something new. It will be a fun weekend.
Today is a new day!
Live healthy at thinchic.com!
November 7, 2011
Principle 8: Respect Your Body
According to Chapter 12 in the book called Intuitive Eating by Evelyn Tribole.
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect realistically to squeez into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. Respect your body so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical of your body shape.
Body vigilance begets body worry, which begets food worry, which fuels the cycle of dieting. As long as you are at war with your body it will be difficult to be at peace with yourself and food. Does the self loathing because of your body help? Does chewing yourself out because you gained weight back you lose it? These things make you feel worse and start a vicious dieting cycle of losing and gaining. Instead you should Repect your body. You don't have to like every part of your body to repect it. Repecting your body means treating it with dignity, and meeting its basic needs.
Here are the basic premises of body respect:
1. My body deserves to be fed.
2. My body deserves to be treated with dignity.
3. My body deserves to be dressed comfortably and in the manner I am accustomed to.
4. My body deseves to be touched affectionately and with respect.
5. My body deserves to move comfortably.
Get comfortable: Do your clothes fit? I have seen the most gorgeous larger bodied women in my life. Why? Because they are wearing clothes that fit. It will make you feel better - buy some clothes that fit you! I went out and bought new bras the other day. Every morning when I put them on I smile because they are so pretty and comfortable. Just a small respectful thing I did for my body.
Quit the Body check game: Have you ever walked in a room and thought, "I am the biggest one here". Stop it! You have no idea what the other women's stories are. And they probably would surprise you! The person you may be admiring probably is miserable in her body as well. Or they may just be naturally lean. Or they may have had weight loss surgery. You are you - respect your body without comparison!
Don't compromise for the "Big Event": How much time have you spent getting your body ready for the big event? These quick diets only backfire and lead to more yo yo dieting. Buy an outfit that fits you - you will look stunning for the big event!
Stop Body Bashing: Everytime you focus on your imperfect body parts it creates more self-consciousness and body worry. If you become aware of how many times you body bash, I bet you would be surprised. Instead focus on what you do like about your body. Instead of, "My thighs are too big". Try, "I like my muscular calves". Or try respectful statements. Instead of, "I can't stand my cellulite dimpled legs". Try, "I'm lucky I have legs that can move my body".
Respect Body diversity, especially yours: We come in all shapes and sizes, yet we somehow expect a one size fits all as long as it is thin. Look at identical twins. Their body shapes are different. Genetics plays a huge part in how your bady shape is.
Be Realistic: Living on rice cakes and water to get the body you want is not realistic. If your parents are heavy, chances are you will never be model thin.
Do nice things for your body: Pamper your body with a massage or whirlpool. These things not only show your body respect but they make you feel good. You deserve to feel good!
Take one of these things and try it! Respect your body today and everyday!
Live healthy at thinchic.com!
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect realistically to squeez into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. Respect your body so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical of your body shape.
Body vigilance begets body worry, which begets food worry, which fuels the cycle of dieting. As long as you are at war with your body it will be difficult to be at peace with yourself and food. Does the self loathing because of your body help? Does chewing yourself out because you gained weight back you lose it? These things make you feel worse and start a vicious dieting cycle of losing and gaining. Instead you should Repect your body. You don't have to like every part of your body to repect it. Repecting your body means treating it with dignity, and meeting its basic needs.
Here are the basic premises of body respect:
1. My body deserves to be fed.
2. My body deserves to be treated with dignity.
3. My body deserves to be dressed comfortably and in the manner I am accustomed to.
4. My body deseves to be touched affectionately and with respect.
5. My body deserves to move comfortably.
Get comfortable: Do your clothes fit? I have seen the most gorgeous larger bodied women in my life. Why? Because they are wearing clothes that fit. It will make you feel better - buy some clothes that fit you! I went out and bought new bras the other day. Every morning when I put them on I smile because they are so pretty and comfortable. Just a small respectful thing I did for my body.
Quit the Body check game: Have you ever walked in a room and thought, "I am the biggest one here". Stop it! You have no idea what the other women's stories are. And they probably would surprise you! The person you may be admiring probably is miserable in her body as well. Or they may just be naturally lean. Or they may have had weight loss surgery. You are you - respect your body without comparison!
Don't compromise for the "Big Event": How much time have you spent getting your body ready for the big event? These quick diets only backfire and lead to more yo yo dieting. Buy an outfit that fits you - you will look stunning for the big event!
Stop Body Bashing: Everytime you focus on your imperfect body parts it creates more self-consciousness and body worry. If you become aware of how many times you body bash, I bet you would be surprised. Instead focus on what you do like about your body. Instead of, "My thighs are too big". Try, "I like my muscular calves". Or try respectful statements. Instead of, "I can't stand my cellulite dimpled legs". Try, "I'm lucky I have legs that can move my body".
Respect Body diversity, especially yours: We come in all shapes and sizes, yet we somehow expect a one size fits all as long as it is thin. Look at identical twins. Their body shapes are different. Genetics plays a huge part in how your bady shape is.
Be Realistic: Living on rice cakes and water to get the body you want is not realistic. If your parents are heavy, chances are you will never be model thin.
Do nice things for your body: Pamper your body with a massage or whirlpool. These things not only show your body respect but they make you feel good. You deserve to feel good!
Take one of these things and try it! Respect your body today and everyday!
Live healthy at thinchic.com!
November 4, 2011
Principle 7: Cope with your emotions without using food
This is the longest chapter. And no wonder. We all use food for emotions. From celebrating a great event to being too stressed at work. We eat.
According to Chapter 11 of Intuitive Eating.
Find ways to comfort, nuture, ditract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appreasement. Food won't fix any of these feelings. It may comfort you for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
Here are some of the ways food can be used to cope with feelings.
Sensory Gratification
Confort
Distraction
Sedation
Punishment
Here are some of the emotional triggers:
Boredom and Procrastination
Bribery and Reward
Excitement
Soothing
Love
Frustration, Anger and Rage
Stress
Anxiety
Mild Depression
Being Connected
Loosening the Reins
Whether your emotional eating is mild or binge eating here are 4 steps to help you through it. Ask yourself:
1. Am I biologically hungry? If the answer is yes then honor your hunger an eat. If the answer is no answer the following questions.
2. What am I feeling? When you find yourself reaching for food, take a time out and ask yourself what you are feeling. Try the following:
Write out your feelings.
Call a friend and talk about your feelings.
Talk about your feelings into a tape recorder.
Just sit and experience your feelings.
Talk to a counselor.
3. What do I need? Do you need rest? Do you need to take a walk? Get in touch with your feelings and find out what you really need.
4. Would you please...? Ask for help. A lot of times you may be taking a food break between kids and work when you really just need help with the housework.
You must meet your basic needs. Get rest. Get sensual pleasure. Express feelings. Be heard, understood and accepted. Be intellectually and creatively stimulated. Receive comfort and warmth.
When food is no longer important you might be uncomfortable. You will no longer have the benefits of using food. You may also experience feelings in a deeper, stronger way. This will get easier as you go. Embrace it! Learn from it! Move through it!
How do you deal with your feelings without using food?
Live Healthy at thinchic.com!
According to Chapter 11 of Intuitive Eating.
Find ways to comfort, nuture, ditract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appreasement. Food won't fix any of these feelings. It may comfort you for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
Here are some of the ways food can be used to cope with feelings.
Sensory Gratification
Confort
Distraction
Sedation
Punishment
Here are some of the emotional triggers:
Boredom and Procrastination
Bribery and Reward
Excitement
Soothing
Love
Frustration, Anger and Rage
Stress
Anxiety
Mild Depression
Being Connected
Loosening the Reins
Whether your emotional eating is mild or binge eating here are 4 steps to help you through it. Ask yourself:
1. Am I biologically hungry? If the answer is yes then honor your hunger an eat. If the answer is no answer the following questions.
2. What am I feeling? When you find yourself reaching for food, take a time out and ask yourself what you are feeling. Try the following:
Write out your feelings.
Call a friend and talk about your feelings.
Talk about your feelings into a tape recorder.
Just sit and experience your feelings.
Talk to a counselor.
3. What do I need? Do you need rest? Do you need to take a walk? Get in touch with your feelings and find out what you really need.
4. Would you please...? Ask for help. A lot of times you may be taking a food break between kids and work when you really just need help with the housework.
You must meet your basic needs. Get rest. Get sensual pleasure. Express feelings. Be heard, understood and accepted. Be intellectually and creatively stimulated. Receive comfort and warmth.
When food is no longer important you might be uncomfortable. You will no longer have the benefits of using food. You may also experience feelings in a deeper, stronger way. This will get easier as you go. Embrace it! Learn from it! Move through it!
How do you deal with your feelings without using food?
Live Healthy at thinchic.com!
November 3, 2011
11 week weigh in
Last week: BMI 31.9 This Week: 32.1
Last week: Body Fat 45.9% This week: 46.2%
Last week: Muscle: 23.9% This week: 23.8%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 196.2 This week: 197.2
Weight loss this week: Plus 1 pound
TOTAL WEIGHT LOST: 27.8 pounds
I realize this is not a significant loss but I do know what I did this week. I binged on sweets. Halloween candy. Here is the problem with that. My diet was sweets. I ate one meal and the rest of the day sweets. I am actually surprised I did not gain more. I weighed myself Monday and I was up 3 pounds.
I also know what triggered my binge. I was sick. I felt terrible. I did not feel like making shakes let alone drinking them. I did not feel like drinking a gallon of water. I did not feel like excercising. I did not care. I felt sick. So I made myself feel better for the one minute it took to eat a candy. Then I would look for more so I could bring that euphoria back. Terrible cycle. Yesterday I said enough is enough. I ended up eating sweets but not as many. I need to make the commitment to STOP and STOP now! In the past these cycles could last months with me gaining all of my weight back. It is like I crave the sweets now that I have had them. I NEED that comfy, good feeling from eating sweets. UGH!
On the bright note. What I have learned is I need HELP! And that is why I am seeing a therapist for binge eating disorder. I do not need to yell at myself for my behavior this week. I need to pat myself on the back for learning all I have about this eating disorder and getting the help I need to stop the cycle. We have 4 generations of binge eaters. My grandmother, my mother, me and my daughter. This disorder STOPS with my family. We are done!
And now for a new week!
Live Healthy at thinchic.com!
Last week: Body Fat 45.9% This week: 46.2%
Last week: Muscle: 23.9% This week: 23.8%
Last week: Visceral Fat 8 This week: 8
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 196.2 This week: 197.2
Weight loss this week: Plus 1 pound
TOTAL WEIGHT LOST: 27.8 pounds
I realize this is not a significant loss but I do know what I did this week. I binged on sweets. Halloween candy. Here is the problem with that. My diet was sweets. I ate one meal and the rest of the day sweets. I am actually surprised I did not gain more. I weighed myself Monday and I was up 3 pounds.
I also know what triggered my binge. I was sick. I felt terrible. I did not feel like making shakes let alone drinking them. I did not feel like drinking a gallon of water. I did not feel like excercising. I did not care. I felt sick. So I made myself feel better for the one minute it took to eat a candy. Then I would look for more so I could bring that euphoria back. Terrible cycle. Yesterday I said enough is enough. I ended up eating sweets but not as many. I need to make the commitment to STOP and STOP now! In the past these cycles could last months with me gaining all of my weight back. It is like I crave the sweets now that I have had them. I NEED that comfy, good feeling from eating sweets. UGH!
On the bright note. What I have learned is I need HELP! And that is why I am seeing a therapist for binge eating disorder. I do not need to yell at myself for my behavior this week. I need to pat myself on the back for learning all I have about this eating disorder and getting the help I need to stop the cycle. We have 4 generations of binge eaters. My grandmother, my mother, me and my daughter. This disorder STOPS with my family. We are done!
And now for a new week!
Live Healthy at thinchic.com!
November 1, 2011
Principle 6: Discover your Satisfaction Factor
According to Intuitive Eating by Evelyn Tribole.
The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence - the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an enviroment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
Here is how this relates to me. I go out to eat. I choose the salad when I really want a hamburger. I eat it. But I am not satisfied. In search of my satisfaction, I eat chips, cookies and jerky when I get home. Now if I would have just ordered the hamburger and thoroughly enjoyed every bite - I would not be bingeing now!
Steps to regain your pleasure in eating:
1. Ask yourself what you REALLY want to eat
2. Discover the pleasures of the palate. Taste, texture, aroma, appearance, temperature and filling capacity.
3. Make your eating experience more enjoyable. Savor your food, eat when gently hungry, eat in a pleasant environment, avoud tension and provide variety.
4. Don't settle. If you don't love it, don't eat it, and if you love it, savor it.
5. Check in: Does it still taste good?
Reclaim your right to pleasurable, satisfying eating. Know what you like to eat and believe you have the right to enjoy food, are key factors in a lifetime of weight control without dieting.
I went to my therapist on Friday. She told me they do use this book but WAY LATER in therapy. I am not even close to this yet. This makes me feel better because a lot of it, I would love to do just not sure how too!
She also told me that intuitive eating is when you can choose a food not based on caloric or fat content but just because you like it and want it. Then you stop eating it when you are full. She said that is how she eats. Now mind you - she is a twig! I can not imagine giving myself free reigns on food right now. I just do not trust myself with food yet. I will get there. I am going to keep reading and journaling about this book because I do like the message. I do dream of being able to do these things one day. I do want freedom from food. I do!
Live healthy at thinchic.com!
The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence - the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an enviroment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
Here is how this relates to me. I go out to eat. I choose the salad when I really want a hamburger. I eat it. But I am not satisfied. In search of my satisfaction, I eat chips, cookies and jerky when I get home. Now if I would have just ordered the hamburger and thoroughly enjoyed every bite - I would not be bingeing now!
Steps to regain your pleasure in eating:
1. Ask yourself what you REALLY want to eat
2. Discover the pleasures of the palate. Taste, texture, aroma, appearance, temperature and filling capacity.
3. Make your eating experience more enjoyable. Savor your food, eat when gently hungry, eat in a pleasant environment, avoud tension and provide variety.
4. Don't settle. If you don't love it, don't eat it, and if you love it, savor it.
5. Check in: Does it still taste good?
Reclaim your right to pleasurable, satisfying eating. Know what you like to eat and believe you have the right to enjoy food, are key factors in a lifetime of weight control without dieting.
I went to my therapist on Friday. She told me they do use this book but WAY LATER in therapy. I am not even close to this yet. This makes me feel better because a lot of it, I would love to do just not sure how too!
She also told me that intuitive eating is when you can choose a food not based on caloric or fat content but just because you like it and want it. Then you stop eating it when you are full. She said that is how she eats. Now mind you - she is a twig! I can not imagine giving myself free reigns on food right now. I just do not trust myself with food yet. I will get there. I am going to keep reading and journaling about this book because I do like the message. I do dream of being able to do these things one day. I do want freedom from food. I do!
Live healthy at thinchic.com!
October 27, 2011
10 week weigh in
Last week: BMI 32.1 This Week: 31.9
Last week: Body Fat 45.8% This week: 45.9%
Last week: Muscle: 24% This week: 23.9%
Last week: Visceral Fat 9 This week: 8
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 197.4 This week: 196.2
Weight loss this week: 1.2 pounds
TOTAL WEIGHT LOST: 28.8 pounds!
I had a plan free 4 day weekend so this loss is not only a surprise but fabulous! It means I stayed focused on what I was doing even off plan. I will say that I have been trying some tools I learned from the book Intuitive Eating. For instance, when I wanted something I had it. I told myself, "You can have a piece of cheesecake and you can have as many as you want". Something happened. I only wanted one piece. What has changed? Before I would have condemned myself for having one piece of very fattening cheese cake. I would have felt so bad that I would have binged on the 4 pieces that were left. Then I would have started in on brownies and whatever else I could get my hands on! By telling myself it was OK and for not beating myself up I WAS SATISFIED! Wow. What a break through. I think I am finally seeing what they are truely saying in this book. It will be a long process. One step at a time!
Live Healthy at thinchic.com!
Last week: Body Fat 45.8% This week: 45.9%
Last week: Muscle: 24% This week: 23.9%
Last week: Visceral Fat 9 This week: 8
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 197.4 This week: 196.2
Weight loss this week: 1.2 pounds
TOTAL WEIGHT LOST: 28.8 pounds!
I had a plan free 4 day weekend so this loss is not only a surprise but fabulous! It means I stayed focused on what I was doing even off plan. I will say that I have been trying some tools I learned from the book Intuitive Eating. For instance, when I wanted something I had it. I told myself, "You can have a piece of cheesecake and you can have as many as you want". Something happened. I only wanted one piece. What has changed? Before I would have condemned myself for having one piece of very fattening cheese cake. I would have felt so bad that I would have binged on the 4 pieces that were left. Then I would have started in on brownies and whatever else I could get my hands on! By telling myself it was OK and for not beating myself up I WAS SATISFIED! Wow. What a break through. I think I am finally seeing what they are truely saying in this book. It will be a long process. One step at a time!
Live Healthy at thinchic.com!
October 26, 2011
Principle 5: Feel Your Fullness
Chapter 9 according to Intuitive Eating.
Listen for the body signals that tell you you are no longer hungry. Observe the signs that show you're comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current fullness level is.
Here is what comfortable satiety feels like:
* A subtle feeling of stomach fullness
* Feeling satisfied and content
* Nothingness - neither hungry nor full
Start with conscious eating. Be patient with yourself this will take time.
1. Pause in the middle of a meal or snack for a time out. Ask yourself if the food you are eating is worthy of your taste buds. Or are you eating because the food is just there? Ask yourself what you fullness or hunger level is. Are you still hungry or is your hunger going away?
2. When you finish eating (whatever the amount), ask yourself where your fulness level is now. Did you reach comfortable satiety or did you surpass it? And by how much?
3. Discover your fullness level. Journal your fullness level so you can start getting back in touch with it.
4. Don't feel obligated to leave food on your plate. This is a diet mentality.
Increase consciousness:
1. Eat without distraction.
2. Reinforce your consious decision to stop! This can be as simple as moving your plate away from you.
3. Defend yourself from obligatory eating. Practice saying "No thank you".
The next chapter will deal with satisfaction factor and chapter 11 is devoted to if you can not stop eating. This is the chapter I need to read.
Although I did want to share my HUGE win with you!
My husband took me out to eat for Mexican. I ordered the fajita salad. I ate half and consciously realized I was full. I stopped eating. I gave the plate to him to finish. It was amazing! I had the power - not the food! It felt great. These principles I am sharing take a long time to master. Just remember that every step along the way is a learning experience. Learn from it and move on! Do not dwell on it.
Live Healthy at thinchic.com!
Listen for the body signals that tell you you are no longer hungry. Observe the signs that show you're comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current fullness level is.
Here is what comfortable satiety feels like:
* A subtle feeling of stomach fullness
* Feeling satisfied and content
* Nothingness - neither hungry nor full
Start with conscious eating. Be patient with yourself this will take time.
1. Pause in the middle of a meal or snack for a time out. Ask yourself if the food you are eating is worthy of your taste buds. Or are you eating because the food is just there? Ask yourself what you fullness or hunger level is. Are you still hungry or is your hunger going away?
2. When you finish eating (whatever the amount), ask yourself where your fulness level is now. Did you reach comfortable satiety or did you surpass it? And by how much?
3. Discover your fullness level. Journal your fullness level so you can start getting back in touch with it.
4. Don't feel obligated to leave food on your plate. This is a diet mentality.
Increase consciousness:
1. Eat without distraction.
2. Reinforce your consious decision to stop! This can be as simple as moving your plate away from you.
3. Defend yourself from obligatory eating. Practice saying "No thank you".
The next chapter will deal with satisfaction factor and chapter 11 is devoted to if you can not stop eating. This is the chapter I need to read.
Although I did want to share my HUGE win with you!
My husband took me out to eat for Mexican. I ordered the fajita salad. I ate half and consciously realized I was full. I stopped eating. I gave the plate to him to finish. It was amazing! I had the power - not the food! It felt great. These principles I am sharing take a long time to master. Just remember that every step along the way is a learning experience. Learn from it and move on! Do not dwell on it.
Live Healthy at thinchic.com!
October 24, 2011
Principle 4: Challenge the Food Police
Chapter 8 of the book Intuitive Eating.
Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of cake. The food police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to intuitive eating.
There is more than one voice in your head though and here are some examples.
The food police have some common rules to judge your eating. Here they are:
1. Don't eat at night
2. Better not eat that bagel too many carbs
3. You didn't excercise today better not eat dinner
4. It's not time to eat yet - don't have that snack
5. You ate too much
This talk hurts you because it keeps food and your body at war. It never helps you!
The nutrition informant sounds like this:
1. Check those fat grams, anything above 1 gram is unacceptable
2. Don't eat foods with added sweeteners
This talk hurts you when it colludes with the food police. It operates under the guise of health but it's promoting an unconscious diet.
The diet rebel sounds like this:
1. You're not going to get me to eat that plain broiled chicken!
2. I'll show you, you think I should lose 5 pounds huh - I'll put on 10
3. Let's see how many cookies I can stuff in before mom gets home
4. I can't wait til my husband goes out of town so I can eat whatever I want.
Now there are ways to replace these voices (you'll have to read the book)!
Here are a few examples of process thinking:
1. This was a rough week. But I learned some new things about myself that will help me make changes in the future.
2. My weight loss seems to come in spurts. Now and then I even gain a little but it's all part of the process. Our bodies do not behave like machines with linear results.
3. I ate more than I wanted to at the restaurant tonight, especially dessert. But I learned that giving myself permission to eat dessert took away the urgency to have sweets again. Usually I would have binged when I got home, alone.
SELF AWARENESS is the ultimate weapon against the food police.
Live Healthy at thinchic.com!
Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of cake. The food police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to intuitive eating.
There is more than one voice in your head though and here are some examples.
The food police have some common rules to judge your eating. Here they are:
1. Don't eat at night
2. Better not eat that bagel too many carbs
3. You didn't excercise today better not eat dinner
4. It's not time to eat yet - don't have that snack
5. You ate too much
This talk hurts you because it keeps food and your body at war. It never helps you!
The nutrition informant sounds like this:
1. Check those fat grams, anything above 1 gram is unacceptable
2. Don't eat foods with added sweeteners
This talk hurts you when it colludes with the food police. It operates under the guise of health but it's promoting an unconscious diet.
The diet rebel sounds like this:
1. You're not going to get me to eat that plain broiled chicken!
2. I'll show you, you think I should lose 5 pounds huh - I'll put on 10
3. Let's see how many cookies I can stuff in before mom gets home
4. I can't wait til my husband goes out of town so I can eat whatever I want.
Now there are ways to replace these voices (you'll have to read the book)!
Here are a few examples of process thinking:
1. This was a rough week. But I learned some new things about myself that will help me make changes in the future.
2. My weight loss seems to come in spurts. Now and then I even gain a little but it's all part of the process. Our bodies do not behave like machines with linear results.
3. I ate more than I wanted to at the restaurant tonight, especially dessert. But I learned that giving myself permission to eat dessert took away the urgency to have sweets again. Usually I would have binged when I got home, alone.
SELF AWARENESS is the ultimate weapon against the food police.
Live Healthy at thinchic.com!
October 20, 2011
9 week weigh in
Last week: BMI 32.4 This Week: 32.1
Last week: Body Fat 46.6% This week: 45.8%
Last week: Muscle: 23.6% This week: 24%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 199.4 This week: 197.4
Weight loss this week: 2 pounds
TOTAL WEIGHT LOST: 27.6 pounds!
YEAH! I am surprised. I did cheat this week. I had halloween candy. And now guess what? I want to eat more and more and more!!! I called my psychologist and made my first appointment for my binge eating disorder. This week was a wake up call. Look at my weight loss. And I am thinking of sabotaging that. Not good. That is reason one. Reason two is my daughter. She binge eats in private. She is 12. Makes me want to cry. Of all the things I could pass onto her. These kids are under so much stress and pressure these days. Body image is huge to them. So I have decided to make the first step and then make her an appointment as well. We will both get through this together. I know we will be fine. I just would never wish these struggles on anyone and now I have to watch my daughter have them.
I have family coming to stay with us for the weekend and a party at my house on Friday night. I plan on watching what I eat. Will I go off plan? Yes. Will it be extreme? No!
Excercise this week: 2 times at gym. Other days - walk the dog.
Water - Enough just not as much as usual.
Cheerleader - yes. I visited a few sights this week. Everyone is doing great!
Book - Read past 2 posts for my book reports. Very good book. Intuitive Eating.
Live Healthy at thinchic.com!
Last week: Body Fat 46.6% This week: 45.8%
Last week: Muscle: 23.6% This week: 24%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 38" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 199.4 This week: 197.4
Weight loss this week: 2 pounds
TOTAL WEIGHT LOST: 27.6 pounds!
YEAH! I am surprised. I did cheat this week. I had halloween candy. And now guess what? I want to eat more and more and more!!! I called my psychologist and made my first appointment for my binge eating disorder. This week was a wake up call. Look at my weight loss. And I am thinking of sabotaging that. Not good. That is reason one. Reason two is my daughter. She binge eats in private. She is 12. Makes me want to cry. Of all the things I could pass onto her. These kids are under so much stress and pressure these days. Body image is huge to them. So I have decided to make the first step and then make her an appointment as well. We will both get through this together. I know we will be fine. I just would never wish these struggles on anyone and now I have to watch my daughter have them.
I have family coming to stay with us for the weekend and a party at my house on Friday night. I plan on watching what I eat. Will I go off plan? Yes. Will it be extreme? No!
Excercise this week: 2 times at gym. Other days - walk the dog.
Water - Enough just not as much as usual.
Cheerleader - yes. I visited a few sights this week. Everyone is doing great!
Book - Read past 2 posts for my book reports. Very good book. Intuitive Eating.
Live Healthy at thinchic.com!
October 19, 2011
Principle 3: Make Peace with food
My book report on Chapter 7 of Intuitive Eating.
Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and often bingeing. When you finally give in to your forbidden foods, eating will be experienced with such intensity, it usually result in last supper overeating and overwhelming guilt.
Ok - this is me. Strict deprivation when I am dieting and then binge. I could really relate to this chapter. Makes sense. I feel I am really far from being able to give myself permission to eat anything but that is probably from years of not trusting myself. This book talks about how it is NORMAL for anyone who deprives themselves of something they then want that something with immense longing. Reminds me of when I go on vacation. By the end I want a home cooked meal so bad! Not junk food because I have that on vacation just a home cooked meal. Because I was deprived of that while on vacation.
Here is when I binge:
The moment a forbidden food is eaten.
The moment my calorie level is exceeded.
The moment a diet rule is broken.
How many of you have the LAST SUPPER before starting your diet? I do. Usually a buffet. I gorge myself like I am never going to eat again! Thinking about it I think I have had 50+ LAST SUPPERS in my 37 years of life. Yikes!
Here is what it means to give yourself permission to eat:
Throwing out the perconceived notion that certain foods are good and others bad. No one food has the power to make you fat or thin.
Eating what you really want.
Eating without obligatory penance. (OK I can have this cake now but tomorrow I diet).
Five Steps to making Peace with Food
1. Pay attention to the foods that appeal to you and make a list of them.
2. Put a check by the foods you actually eat, then circle remaining foods that you have been restricting.
3. Give yourself permission to eat one forebidden food from your list. Then go buy this food or order it in a restaurant.
4. Check in with yourself to see if the food tastes as good as you imagined. If you find that you really like it - give yourself permission to buy or order it.
5. Make sure you keep enough food in your kitchen so you know it will be there if you want it.
Live Healthy at thinchic.com!
Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and often bingeing. When you finally give in to your forbidden foods, eating will be experienced with such intensity, it usually result in last supper overeating and overwhelming guilt.
Ok - this is me. Strict deprivation when I am dieting and then binge. I could really relate to this chapter. Makes sense. I feel I am really far from being able to give myself permission to eat anything but that is probably from years of not trusting myself. This book talks about how it is NORMAL for anyone who deprives themselves of something they then want that something with immense longing. Reminds me of when I go on vacation. By the end I want a home cooked meal so bad! Not junk food because I have that on vacation just a home cooked meal. Because I was deprived of that while on vacation.
Here is when I binge:
The moment a forbidden food is eaten.
The moment my calorie level is exceeded.
The moment a diet rule is broken.
How many of you have the LAST SUPPER before starting your diet? I do. Usually a buffet. I gorge myself like I am never going to eat again! Thinking about it I think I have had 50+ LAST SUPPERS in my 37 years of life. Yikes!
Here is what it means to give yourself permission to eat:
Throwing out the perconceived notion that certain foods are good and others bad. No one food has the power to make you fat or thin.
Eating what you really want.
Eating without obligatory penance. (OK I can have this cake now but tomorrow I diet).
Five Steps to making Peace with Food
1. Pay attention to the foods that appeal to you and make a list of them.
2. Put a check by the foods you actually eat, then circle remaining foods that you have been restricting.
3. Give yourself permission to eat one forebidden food from your list. Then go buy this food or order it in a restaurant.
4. Check in with yourself to see if the food tastes as good as you imagined. If you find that you really like it - give yourself permission to buy or order it.
5. Make sure you keep enough food in your kitchen so you know it will be there if you want it.
Live Healthy at thinchic.com!
October 17, 2011
Principle 2: Honor your Hunger
From the book Intuitive Eating.
Keep your body fed biologically with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.
The first step is to honor your hunger. Your body needs to know consistently that it will have access to food. That dieting and deprivation have halted once and for all.
You need to listen for your hunger. Ask yourself "Am I hungry? What is my hunger level?" Here are some signs of hunger:
* Mild gurgling or gnawing of stomach
* Growling noises
* Light headedness
* Difficulty concentrating
* Uncomfortable stomach pain
* Irratability
* Feeling Faint
* Headache
Everyone is different with their hunger just try to not get ravenous. General guideline: no longer than 5 waking hours without eating.
Start by monitoring your hunger level before, during and after you eat. Chart it to see if there are any patterns you can learn from. Don't be discouraged, if you have been dieting for a long time this will be a very hard thing to learn again. Take your time and LISTEN to your body. Are you hungry?
Live Healthy at thinchic.com!
Keep your body fed biologically with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.
The first step is to honor your hunger. Your body needs to know consistently that it will have access to food. That dieting and deprivation have halted once and for all.
You need to listen for your hunger. Ask yourself "Am I hungry? What is my hunger level?" Here are some signs of hunger:
* Mild gurgling or gnawing of stomach
* Growling noises
* Light headedness
* Difficulty concentrating
* Uncomfortable stomach pain
* Irratability
* Feeling Faint
* Headache
Everyone is different with their hunger just try to not get ravenous. General guideline: no longer than 5 waking hours without eating.
Start by monitoring your hunger level before, during and after you eat. Chart it to see if there are any patterns you can learn from. Don't be discouraged, if you have been dieting for a long time this will be a very hard thing to learn again. Take your time and LISTEN to your body. Are you hungry?
Live Healthy at thinchic.com!
October 13, 2011
8 week weigh in
AHHHH ONEDERLAND!!!
Last week: BMI 32.5 This Week: 32.4
Last week: Body Fat 45.9% This week: 46.6%
Last week: Muscle: 24% This week: 23.6%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 41" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 200 This week: 199.4
Weight loss this week: .6
TOTAL WEIGHT LOST: 25.6 pounds!
This week my body was catching up to the weight loss. It is to be expected. Look at my waist measurements! YEAH!!! My pants are getting looser. I am below 200. Again, time to celebrate!
I have more energy and I feel great.
Working out 4 times a week at the gym and walking the dog 2 miles on other days. Drinking plenty of the right kind of fluids. Reading my book. Cheering my blogging team on! Blogging twice a week or more. Getting healthy! Rocking this weight loss!
Live Healthy at thinchic.com!
Last week: BMI 32.5 This Week: 32.4
Last week: Body Fat 45.9% This week: 46.6%
Last week: Muscle: 24% This week: 23.6%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 41" This week: 38"
Last week Thigh: 23" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 200 This week: 199.4
Weight loss this week: .6
TOTAL WEIGHT LOST: 25.6 pounds!
This week my body was catching up to the weight loss. It is to be expected. Look at my waist measurements! YEAH!!! My pants are getting looser. I am below 200. Again, time to celebrate!
I have more energy and I feel great.
Working out 4 times a week at the gym and walking the dog 2 miles on other days. Drinking plenty of the right kind of fluids. Reading my book. Cheering my blogging team on! Blogging twice a week or more. Getting healthy! Rocking this weight loss!
Live Healthy at thinchic.com!
October 12, 2011
Reject the Diet mentality
I am reading Intuitive Eating by Evelyn Tribole and Elyse Resch. This will be what I learn in my Compulsive Eating therapy so I thought I would read it to see what it is about. I will do a review of a principle every so often. Today I want to review principle one: Reject the Diet Mentality.
Dieter's Dilemma
A. Desire to be thin
B. Dieting
C. Cravings: Reduced self control
D. Loss of Control: Overeating
E. Regain of lost weigh
Step 1: Recognize and acknowledge the damage that dieting causes
1. Diets teach the body to retain more fat when you start eating again.
2. Diets slow the rate of weight loss with each attempt.
3. Diets decrease metabolism.
4. Diets increase binges and cravings.
5. Diets increase risk of premature death and heart disease.
6. Diets cause satiety cues to atrophy.
7. Diets cause body shape to change.
8. Diets are linked to eating disorders.
9. Diets cause feelings of failure, lowered self esteem and social anxiety.
Step 2: Be aware of diet mentality traits and thinking
1. Forget willpower. Willpower can be defined as an attempt to counter natural desires and replace them with proscriptive rules.
2. Forget being obedient. When dieting you will eventually rebel by eating more.
3. Forget about failure. You can not fail at intuitive eating. Every step is a learning experience.
Step 3: Get rid of the dieter's tools.
1. The scale. It is a false idol.
The only tools you need are internal cues, not outside forces telling you what, when and how much to eat.
This first principle goes against everything I have done for a very long time. It is a lot to absorb. It also made me think that maybe I need to start my therapy now. That I have a lot of work to do and I should get started. I wonder how long it takes a person like me to ditch the diet mentality! Dieting is all I ever think about from sun up to sun down. I think about it when I eat, when I excercise, when I get dressed, when I am in social situations, when I am falling asleep, when I lose weight, when I gain weight, when I binge, after I binge and when I shop. I have a lot of work to do! Any thoughts on this? It is a whole new way of living for most of us.
Live healthy at thinchic.com!
Dieter's Dilemma
A. Desire to be thin
B. Dieting
C. Cravings: Reduced self control
D. Loss of Control: Overeating
E. Regain of lost weigh
Step 1: Recognize and acknowledge the damage that dieting causes
1. Diets teach the body to retain more fat when you start eating again.
2. Diets slow the rate of weight loss with each attempt.
3. Diets decrease metabolism.
4. Diets increase binges and cravings.
5. Diets increase risk of premature death and heart disease.
6. Diets cause satiety cues to atrophy.
7. Diets cause body shape to change.
8. Diets are linked to eating disorders.
9. Diets cause feelings of failure, lowered self esteem and social anxiety.
Step 2: Be aware of diet mentality traits and thinking
1. Forget willpower. Willpower can be defined as an attempt to counter natural desires and replace them with proscriptive rules.
2. Forget being obedient. When dieting you will eventually rebel by eating more.
3. Forget about failure. You can not fail at intuitive eating. Every step is a learning experience.
Step 3: Get rid of the dieter's tools.
1. The scale. It is a false idol.
The only tools you need are internal cues, not outside forces telling you what, when and how much to eat.
This first principle goes against everything I have done for a very long time. It is a lot to absorb. It also made me think that maybe I need to start my therapy now. That I have a lot of work to do and I should get started. I wonder how long it takes a person like me to ditch the diet mentality! Dieting is all I ever think about from sun up to sun down. I think about it when I eat, when I excercise, when I get dressed, when I am in social situations, when I am falling asleep, when I lose weight, when I gain weight, when I binge, after I binge and when I shop. I have a lot of work to do! Any thoughts on this? It is a whole new way of living for most of us.
Live healthy at thinchic.com!
October 10, 2011
Great Weekend!
We took our last camping trip this weekend. It was great to be together and relax. I did have a couple drinks and a brownie. But that was OK because I stopped. And because I did not obsess over it, I did not think about having more. It was great! It was the most delicious glass of wine and the best brownie EVER! I savored every little piece of it.
Did I gain? Not sure, I have not weighed. I do not plan on it either because I am not going to let a little indulgence ruin my week. Back on plan today and weigh Thursday. No worries!
What was different? I told myself it was not going to ruin my diet by having these things. And I told myself I do not need more. There will be other times I can have it again. No need to eat a years worth now. I used the not depriving myself philosophy and it worked. Now I will not say I am a pro at this. I still need therapy to learn how to do this but it really worked for me this weekend. I am very happy with how it went.
Hope all of you had a great weekend! They are so few and far between, that you need to enjoy all of them to the fullest!
Live Healthy at thinchic.com!
Did I gain? Not sure, I have not weighed. I do not plan on it either because I am not going to let a little indulgence ruin my week. Back on plan today and weigh Thursday. No worries!
What was different? I told myself it was not going to ruin my diet by having these things. And I told myself I do not need more. There will be other times I can have it again. No need to eat a years worth now. I used the not depriving myself philosophy and it worked. Now I will not say I am a pro at this. I still need therapy to learn how to do this but it really worked for me this weekend. I am very happy with how it went.
Hope all of you had a great weekend! They are so few and far between, that you need to enjoy all of them to the fullest!
Live Healthy at thinchic.com!
October 6, 2011
7 week weigh in
Last week: BMI 33.9 This Week: 32.5
Last week: Body Fat 47% This week: 45.9%
Last week: Muscle: 23.1% This week: 24%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 40" This week: 41"
Last week Thigh: 24" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 202.4 This week: 200
Weight loss this week: 2.4
TOTAL WEIGHT LOST: 25 pounds!
I am very happy with these numbers. I kinda had to laugh because the scale could not say 199.9 NOOOO WAY! Not under 200. Not yet!!! Next week!
I am feeling amazing. I love being thinner. I love all that I can do. I love the energy I have. I love everything about it.
I am changing my book to "Intuitive Eating" by Evelyn Tribole. I am doing this because this is what my psychologist said my binge eating program would be about. So I need to prepare for my next step. So that is the book I will be discussing here on this blog from now on. I do believe the Beck Diet is wonderful but it is a lot to follow. Unless you have a ton of time for yourself - it is a hard one.
Right now in my journey I am trying to learn how to tell when I am hungry. Am I really hungry or is there another reason I want to eat? This sounds much easier than it is! I continue to work on it every minute of the day.
Excercise is going great! 4 times at the gym and then walks with my dog. I really like my zumba class and my ab class makes me hurt all week so I know that is working! Yoga is absolutely wonderful on a Friday after working out hard all week.
Live Healthy at thinchic.com!
Last week: Body Fat 47% This week: 45.9%
Last week: Muscle: 23.1% This week: 24%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 40" This week: 41"
Last week Thigh: 24" This week: 23"
Last week Chest: 38" This week: 38"
Weight: Last week 202.4 This week: 200
Weight loss this week: 2.4
TOTAL WEIGHT LOST: 25 pounds!
I am very happy with these numbers. I kinda had to laugh because the scale could not say 199.9 NOOOO WAY! Not under 200. Not yet!!! Next week!
I am feeling amazing. I love being thinner. I love all that I can do. I love the energy I have. I love everything about it.
I am changing my book to "Intuitive Eating" by Evelyn Tribole. I am doing this because this is what my psychologist said my binge eating program would be about. So I need to prepare for my next step. So that is the book I will be discussing here on this blog from now on. I do believe the Beck Diet is wonderful but it is a lot to follow. Unless you have a ton of time for yourself - it is a hard one.
Right now in my journey I am trying to learn how to tell when I am hungry. Am I really hungry or is there another reason I want to eat? This sounds much easier than it is! I continue to work on it every minute of the day.
Excercise is going great! 4 times at the gym and then walks with my dog. I really like my zumba class and my ab class makes me hurt all week so I know that is working! Yoga is absolutely wonderful on a Friday after working out hard all week.
Live Healthy at thinchic.com!
October 4, 2011
More answers...
I hope everyone who posted comments reads this because I will try to answer questions on this post. I WILL share any information I can as I go through my new journey of being diagnosed with complusive eating disorder. Like many of you, I have been told suck it up, show some willpower, only you can control what you eat. While this is mostly true, compulsive eating disorder is a mental diagnosis. The only TRUE help for it is to get professional help from a psychologist and do the therapy. This disorder is just like anorexia - you never see an anorexic doing this on their own yet everyone thinks to stop eating can be conquered on your own. Seriously, if you can relate to the signs I posted yesterday please find your behavior specialist and just talk to them! It does not hurt! My psychologist said I will regain all my weight AGAIN if I do not get treatment. It is just a fact. She wasn't being negative just real! There will be those people in your life who DO NOT GET IT! My new response is "This is a mental disorder. Would you say that to a schizophrenic"? I need to work on my issues to overcome this. Then the weight should follow.
Normal eating is learning to listen to your body. Stopping when you are full. Eating when you are hungry. "Dieting" is deprivation. So, what I do is diet or deprive myself then when I am off the diet or something happens I eat everything I could not have before. I binge. I eat 5000 calories in less than a day. It is ugly and very hard to admit. So I go from 800 calories dieting to 5000 binging - not normal! For instance, I lost 75 pounds 2 years ago. Gained it all back in a year. Now I am trying to lose the same 75 pounds by restricting my diet the same way I did last time. This is why I sought help. I do not want to repeat the cycle any more!
Thank you for all the support! You are a great bunch of ladies that I would love to meet for coffee and talk about this with.
Live Healthy at thinchic.com!
Normal eating is learning to listen to your body. Stopping when you are full. Eating when you are hungry. "Dieting" is deprivation. So, what I do is diet or deprive myself then when I am off the diet or something happens I eat everything I could not have before. I binge. I eat 5000 calories in less than a day. It is ugly and very hard to admit. So I go from 800 calories dieting to 5000 binging - not normal! For instance, I lost 75 pounds 2 years ago. Gained it all back in a year. Now I am trying to lose the same 75 pounds by restricting my diet the same way I did last time. This is why I sought help. I do not want to repeat the cycle any more!
Thank you for all the support! You are a great bunch of ladies that I would love to meet for coffee and talk about this with.
Live Healthy at thinchic.com!
October 3, 2011
Compulsive Eating Disorder
Since my diagnoses on Thursday, I have been reading about this disorder. I can relate to this so I know she made the right diagnoses but I thought I should talk about it so if any of you yo yo dieters can relate you can also seek professional help. She said without help I will regain my weight back just like I have with the past 50 diets.
Here are the 6 warning signs:
1. Eating a lot of food quickly. I always thouht the faster I ate the less it stayed on. Plus I did not want people to see me eat.
2. Bingeing at least twice a week for 6 months. I have done it for years. And there were spans where it was a daily thing. The doctor said she was surprised I did not weigh more than I do!
3. Bingeing alone. Yep, right after everyone leaves. I work nights so I have all day to binge and then all night at work.
4. Being unable to stop eating. It is like you are in a zone. You don't even realize what you have all eaten until after the binge is over then the guilt and self hatred set in.
5. Feeling depressed and guilty after bingeing, feeling self hate. I hated the fact that I was out of control. I like having control over everything and this is one area in my life I feel I do not have it.
6. Not purging, fasting or excercising after bingeing. Never! I wanted to sleep. I thought if I went to sleep it would all go away.
Some cool points to consider:
1. All eating disorders start with a diet to lose weight. HMMMM!!!!
2. If you are a complusive eater. You probally are compulsive in another area of your life like shopping. Yes I am!! I am trying to break that too.
3. 2 to 5% of people have compulsive eating disorder, 1 to 3 have bulimia, less than 1% have anorexia. And do you believe the compulsive eating disorder JUST received it's own category? That is where majority of people with eating disorders fall!!!
4. A traumatic event can trigger binge eating.
5. Overcoming an eating disorder is more difficult than overcoming alcohol or drugs because you need food to live! I think this is why I do so good on shake diets because I have eliminated the food.
6. Almost 1/3 of people who sign up in a weight loss program have binge eating disorder. WOW!
There you have it! Lots of information and lots more to go through. I am getting myself ready for therapy. It took me all weekend but I have come to the conclusion that YES I do have this and YES I do need help!
Live Healthy at thinchic.com!
Here are the 6 warning signs:
1. Eating a lot of food quickly. I always thouht the faster I ate the less it stayed on. Plus I did not want people to see me eat.
2. Bingeing at least twice a week for 6 months. I have done it for years. And there were spans where it was a daily thing. The doctor said she was surprised I did not weigh more than I do!
3. Bingeing alone. Yep, right after everyone leaves. I work nights so I have all day to binge and then all night at work.
4. Being unable to stop eating. It is like you are in a zone. You don't even realize what you have all eaten until after the binge is over then the guilt and self hatred set in.
5. Feeling depressed and guilty after bingeing, feeling self hate. I hated the fact that I was out of control. I like having control over everything and this is one area in my life I feel I do not have it.
6. Not purging, fasting or excercising after bingeing. Never! I wanted to sleep. I thought if I went to sleep it would all go away.
Some cool points to consider:
1. All eating disorders start with a diet to lose weight. HMMMM!!!!
2. If you are a complusive eater. You probally are compulsive in another area of your life like shopping. Yes I am!! I am trying to break that too.
3. 2 to 5% of people have compulsive eating disorder, 1 to 3 have bulimia, less than 1% have anorexia. And do you believe the compulsive eating disorder JUST received it's own category? That is where majority of people with eating disorders fall!!!
4. A traumatic event can trigger binge eating.
5. Overcoming an eating disorder is more difficult than overcoming alcohol or drugs because you need food to live! I think this is why I do so good on shake diets because I have eliminated the food.
6. Almost 1/3 of people who sign up in a weight loss program have binge eating disorder. WOW!
There you have it! Lots of information and lots more to go through. I am getting myself ready for therapy. It took me all weekend but I have come to the conclusion that YES I do have this and YES I do need help!
Live Healthy at thinchic.com!
September 30, 2011
6 week weigh in
Last week: BMI 33.3 This Week: 32.9
Last week: Body Fat 48.3 This week: 47.6
Last week: Muscle: 22.7% This week: 23.1%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 40" This week: 38"
Last week Thigh: 24" This week: 24
Last week Chest: 39" This week: 38"
Weight: Last week 204 This week: 202.4
Weight loss this week: 1.6
TOTAL WEIGHT LOST: 22.6 pounds!
According to the Beck diet I have weighed daily. I am going to stop. I would gain and lose 1-2 pounds a day. I took the numbers way to personally. I am going back to once a week. I know this number is more accurate and it will keep me on track.
I had my appointment yesterday with a behavior specialist. She was a psychologist whom diagnosed me with Complusive Eating Disorder. I am not shocked just confused on where to go from here. She said treatment would include therapy once a week. And meeting with a dietician to learn how to eat normal. Here is my thing. I need to lose weight and then I need help keeping it off. They do not help people lose only to learn how to eat normal. What the hell is normal? I have never eaten NORMAL? It scares me! Because she saw that this upset me she suggested I continue to lose weight and come back when I am ready to start aggressive treatment on this mental disorder. So 25 more pounds and then I will call her for an appointment. That is what I have decided to do.
My lab work came back. My A1C is 7.4 which is too high. My good cholestrol is too low 31. My bad cholestrol is fine. These numbers right here are why I need to lose 25 more pounds. I know if I lose this weight my diabetes goes away. I refuse to be put back on that medication. And there you have it! Hang on for the ride...
Live healthy at thinchic.com!
Last week: Body Fat 48.3 This week: 47.6
Last week: Muscle: 22.7% This week: 23.1%
Last week: Visceral Fat 9 This week: 9
Last week Waist: 40" This week: 38"
Last week Thigh: 24" This week: 24
Last week Chest: 39" This week: 38"
Weight: Last week 204 This week: 202.4
Weight loss this week: 1.6
TOTAL WEIGHT LOST: 22.6 pounds!
According to the Beck diet I have weighed daily. I am going to stop. I would gain and lose 1-2 pounds a day. I took the numbers way to personally. I am going back to once a week. I know this number is more accurate and it will keep me on track.
I had my appointment yesterday with a behavior specialist. She was a psychologist whom diagnosed me with Complusive Eating Disorder. I am not shocked just confused on where to go from here. She said treatment would include therapy once a week. And meeting with a dietician to learn how to eat normal. Here is my thing. I need to lose weight and then I need help keeping it off. They do not help people lose only to learn how to eat normal. What the hell is normal? I have never eaten NORMAL? It scares me! Because she saw that this upset me she suggested I continue to lose weight and come back when I am ready to start aggressive treatment on this mental disorder. So 25 more pounds and then I will call her for an appointment. That is what I have decided to do.
My lab work came back. My A1C is 7.4 which is too high. My good cholestrol is too low 31. My bad cholestrol is fine. These numbers right here are why I need to lose 25 more pounds. I know if I lose this weight my diabetes goes away. I refuse to be put back on that medication. And there you have it! Hang on for the ride...
Live healthy at thinchic.com!
September 27, 2011
Poop
Yes I said the word POOP! The one thing I can not stand about high protein diets is it clogs me up! I have to stay on top of it. Which I failed to do because it was going so well. So needless to say now I feel like I have 10 pounds of poop in my stomach that wants to come out but can not. I am going to start a rigorous menu of aloe and fiber. I hope to get things moving. I might see a big loss this week if I can get it moving!
In Kore class today we did 5 stations of planks. REALLY? I hate her. I am so freaking tired and my arms are jello. Not sure what my abs are doing. They are in shock. I know, I know this means I REALLY REALLY need this class! I will get these planks down yet!
Today I have my annual physical. Oh fun! This means blood work and I am excited to see my numbers. Pray for a normal A1C and low cholestrol.
Has anyone read the book The 4 hour body? It was recommended by a friend. Looks interesting. Just wondering if anyone has dedicated themselves to it. It is a very big book!
Live Healthy at thinchic.com!
In Kore class today we did 5 stations of planks. REALLY? I hate her. I am so freaking tired and my arms are jello. Not sure what my abs are doing. They are in shock. I know, I know this means I REALLY REALLY need this class! I will get these planks down yet!
Today I have my annual physical. Oh fun! This means blood work and I am excited to see my numbers. Pray for a normal A1C and low cholestrol.
Has anyone read the book The 4 hour body? It was recommended by a friend. Looks interesting. Just wondering if anyone has dedicated themselves to it. It is a very big book!
Live Healthy at thinchic.com!
September 25, 2011
Christmas Dress Countdown Challenge Week 2
Last week: BMI 33.7 This Week: 33.2
Last week: Body Fat 48.9 This week: 48.3
Last week: Muscle: 22.5% This week: 22.7%
Last week: Visceral Fat 9 This week: 9
Waist: 40"
Thigh: 24"
Chest: 39"
Weight: Last week 207.4 This week: 204
Weight loss this week: 3.4
TOTAL WEIGHT LOST: 21 pounds!
I had a great week! Drank lots of water. I will try to increase it more this week but not sure if I want to be sitting in the bathroom anymore than I already am!
Hit the gym for Zumba, Kwikkore and yoga - 4 times this week and walked 2 miles 1 day.
Looked at dresses. I think I want a different one! Funny how your taste in clothing changes as your body does!
Cheered people on and joined everyone's blog that I could have.
I read my book, the Beck Diet. Started using the tools in that book.
One thing I would like to share is: Just start working out. It literally sucks the first 2 weeks but you WILL start to feel great about it after that. I am at the point now where I feel bad if I do not workout. I still get very sore but I keep going. I know how easy it is to get back in the groove of not working out. Way too easy! Get moving! Do it for you! You deserve it!
Live healthy at thinchic.com!
Last week: Body Fat 48.9 This week: 48.3
Last week: Muscle: 22.5% This week: 22.7%
Last week: Visceral Fat 9 This week: 9
Waist: 40"
Thigh: 24"
Chest: 39"
Weight: Last week 207.4 This week: 204
Weight loss this week: 3.4
TOTAL WEIGHT LOST: 21 pounds!
I had a great week! Drank lots of water. I will try to increase it more this week but not sure if I want to be sitting in the bathroom anymore than I already am!
Hit the gym for Zumba, Kwikkore and yoga - 4 times this week and walked 2 miles 1 day.
Looked at dresses. I think I want a different one! Funny how your taste in clothing changes as your body does!
Cheered people on and joined everyone's blog that I could have.
I read my book, the Beck Diet. Started using the tools in that book.
One thing I would like to share is: Just start working out. It literally sucks the first 2 weeks but you WILL start to feel great about it after that. I am at the point now where I feel bad if I do not workout. I still get very sore but I keep going. I know how easy it is to get back in the groove of not working out. Way too easy! Get moving! Do it for you! You deserve it!
Live healthy at thinchic.com!
September 23, 2011
One pound in One Day!
So yesterday was my log my weight day. But according to the book I am reading, The Beck diet solution, I must weigh daily and chart it. I lost one pound in one day! I like this new way of weighing!
Today I did an hour of Yoga. I feel so much better now. I was so sore from my ab class on Tuesday.
Plan for this weekend: Stick to the plan! Have a bonfire. Watch the Vikings win. Ok maybe not! Wash windows and siding on house.
One obstacle could be the bonfire depending on who the fire attracts. Meaning which neighbor comes over. Plan is to keep my cup full of crystal light and say NO to any alchohol. By doing this I will not get hungry and I will stay on plan. I know I can not drink and stay on plan. So I will choose not to drink at all!
Have a great weekend!
Live Healthy at thinchic.com!
Today I did an hour of Yoga. I feel so much better now. I was so sore from my ab class on Tuesday.
Plan for this weekend: Stick to the plan! Have a bonfire. Watch the Vikings win. Ok maybe not! Wash windows and siding on house.
One obstacle could be the bonfire depending on who the fire attracts. Meaning which neighbor comes over. Plan is to keep my cup full of crystal light and say NO to any alchohol. By doing this I will not get hungry and I will stay on plan. I know I can not drink and stay on plan. So I will choose not to drink at all!
Have a great weekend!
Live Healthy at thinchic.com!
September 22, 2011
5th week weigh in
Here it is WEEK 5!
Last week: BMI 33.7 This Week: 33.2
Last week: Body Fat 48.9 This week: 48.3
Last week: Muscle: 22.5% This week: 22.7%
Last week: Visceral Fat 9 This week: 9
Waist: 40"
Thigh: 24"
Chest: 39"
Weight: Last week 207.4 This week: 204
Weight loss this week: 3.4
TOTAL WEIGHT LOST: 21 pounds!
Awesome! I am getting so close to that 10% mark. That is when you really start to feel awesome. Like this is all worth it! I am so excited to keep moving forward and keep losing! I am gaining so much more by losing. I am gaining my health, my self worth and my pride. Thanks for everyone for your support - I could not do this without you!
Yesterday I was with my daughter at the mall. I thought I would look and see what Christmas dresses they have since I think I may want a new one. She says to me "Mom why are you looking at dresses? You never wear a dress." I laughed inside and thought to myself, "You may be surprised this Christmas!" I never wear them because I look like a hippo in a sheet! But not this year! Kickin some serious butt!
Live Healthy at thinchic.com!
Last week: BMI 33.7 This Week: 33.2
Last week: Body Fat 48.9 This week: 48.3
Last week: Muscle: 22.5% This week: 22.7%
Last week: Visceral Fat 9 This week: 9
Waist: 40"
Thigh: 24"
Chest: 39"
Weight: Last week 207.4 This week: 204
Weight loss this week: 3.4
TOTAL WEIGHT LOST: 21 pounds!
Awesome! I am getting so close to that 10% mark. That is when you really start to feel awesome. Like this is all worth it! I am so excited to keep moving forward and keep losing! I am gaining so much more by losing. I am gaining my health, my self worth and my pride. Thanks for everyone for your support - I could not do this without you!
Yesterday I was with my daughter at the mall. I thought I would look and see what Christmas dresses they have since I think I may want a new one. She says to me "Mom why are you looking at dresses? You never wear a dress." I laughed inside and thought to myself, "You may be surprised this Christmas!" I never wear them because I look like a hippo in a sheet! But not this year! Kickin some serious butt!
Live Healthy at thinchic.com!
September 21, 2011
Weighing everyday???
Ok I need to ask the pros on this one. One book I read says to weigh at a minimum, once per month. Then the next says once a week. Now the Beck diet says daily. Which one is the right way? What do you girls do?
I must admit I do step on everyday. But only if I am doing well on my diet. I then ONLY record once a week. If I am doing poorly then I don't want to get on. This book says to weigh daily and graph it daily. Not sure if that leads to a little compulsive behavior or what? I will do it because I have committed but I was wondering what you all think about that?
Yesterday I had to do a jack knife on the excercise ball. Thought I was gonna die! Look up this extremely hard procedure on line. And then try it. OUCH! The trainer said "Now you have a goal!" Damn right I do. I want to be able to do them. But first I better get the plank mastered! I am so sore today from crunches and planks. I am off for one hour of zumba now. Can not wait to get this blood a pumping!
I have one funny complaint about weight loss. Why is that I always lose so much in my fingers? My rings are gonna fall off. Thank goodness I have insurance on my ring sizings. My jewler is gonna think "How many times does this woman lose and gain weight in her fingers?" Oh well at least the pounds are shedding from somewhere!
Check in tomorrow for the weekly weigh in. 5 weeks I have been on plan.
Live healthy at thinchic.com!
I must admit I do step on everyday. But only if I am doing well on my diet. I then ONLY record once a week. If I am doing poorly then I don't want to get on. This book says to weigh daily and graph it daily. Not sure if that leads to a little compulsive behavior or what? I will do it because I have committed but I was wondering what you all think about that?
Yesterday I had to do a jack knife on the excercise ball. Thought I was gonna die! Look up this extremely hard procedure on line. And then try it. OUCH! The trainer said "Now you have a goal!" Damn right I do. I want to be able to do them. But first I better get the plank mastered! I am so sore today from crunches and planks. I am off for one hour of zumba now. Can not wait to get this blood a pumping!
I have one funny complaint about weight loss. Why is that I always lose so much in my fingers? My rings are gonna fall off. Thank goodness I have insurance on my ring sizings. My jewler is gonna think "How many times does this woman lose and gain weight in her fingers?" Oh well at least the pounds are shedding from somewhere!
Check in tomorrow for the weekly weigh in. 5 weeks I have been on plan.
Live healthy at thinchic.com!
September 20, 2011
Unplanned food
Saturday night we decided to rent movies. I was still craving popcorn from 3 weeks ago when we went to the movies. So I made a batch. No butter but I did use the good movie theater oil. Oh it was so yummy. So this was an unplanned food. Of course, I wanted another bowl Sunday but I told myself, no the deal was one bowl yesterday. Grab some carrots instead. So carrots it was. I think I handled this very well. Except for the fact that I had unplanned food. And it did not take my cravings away just satisfied me for that moment. So here is the summary:
Negatives:
1. Ate unplanned food
2. Made unplanned food in oil
3. Ate the whole bowl of unplanned food
Positives:
1. Did not add butter to unplanned food
2. Quit after that bowl
3. Got right back on track
What I learned:
1. I can get right back on track without the world falling apart
2. Eating that food only gave me pleasure at that moment - cravings are still there!
3. Popcorn is good with no butter
I know this is quite common because in the book I am reading, The Beck diet solution, the first stage is how to say NO to unplanned foods. I can not wait to learn this skill.
Live healthy at thinchic.com!
Negatives:
1. Ate unplanned food
2. Made unplanned food in oil
3. Ate the whole bowl of unplanned food
Positives:
1. Did not add butter to unplanned food
2. Quit after that bowl
3. Got right back on track
What I learned:
1. I can get right back on track without the world falling apart
2. Eating that food only gave me pleasure at that moment - cravings are still there!
3. Popcorn is good with no butter
I know this is quite common because in the book I am reading, The Beck diet solution, the first stage is how to say NO to unplanned foods. I can not wait to learn this skill.
Live healthy at thinchic.com!
September 18, 2011
Christmas Dress Countdown Challenge Week 1 207 pounds
I had a fabulous week!
Last week: BMI 34.4 This Week: 33.7
Last week: Body Fat 49% This week: 48.9%
Last week: Muscle: 22.5% This week: 22.5%
Last week: Visceral Fat 9 This week: 9
Weight: Last week 211.2 This week: 207.4
TOTAL WEIGHT LOST: 17.6 pounds!
Last week: BMI 34.4 This Week: 33.7
Last week: Body Fat 49% This week: 48.9%
Last week: Muscle: 22.5% This week: 22.5%
Last week: Visceral Fat 9 This week: 9
Weight: Last week 211.2 This week: 207.4
TOTAL WEIGHT LOST: 17.6 pounds!
September 16, 2011
The SPARK Stage 4
I want to say that I do highly recommend this book. It is very good and inspirational. This is the last chapter and it talks a lot about maintenance. I am no where near maintenance but I was curious since this is where I have failed in the past. It talks a lot about helping others. Your happiness from that will over flow into your own life. The food guide looked easy enough to follow also if any is intereted. I was going to pass on my book but now I think I will need to read it again once I am at maintenance. lol
Next week I will be discussing my new book The Complete Beck diet for life. It is a 5 stage program for permanent weight loss. So many great books out there that I wish I had time to read them all!
The only plans I have for the weekend are attending my son's bowling game, church and canning. The last two nights have frooze here so I have a ton of tomatos and zuchini to take care of. Hope everyone has a great weekend!
Live healthy at thinchic.com!
Next week I will be discussing my new book The Complete Beck diet for life. It is a 5 stage program for permanent weight loss. So many great books out there that I wish I had time to read them all!
The only plans I have for the weekend are attending my son's bowling game, church and canning. The last two nights have frooze here so I have a ton of tomatos and zuchini to take care of. Hope everyone has a great weekend!
Live healthy at thinchic.com!
September 15, 2011
4th week weigh in!
Last week: BMI 34.4 This Week: 33.7
Last week: Body Fat 49% This week: 48.9%
Last week: Muscle: 22.5% This week: 22.5%
Last week: Visceral Fat 9 This week: 9
Weight: Last week 211.2 This week: 207.4
TOTAL WEIGHT LOST: 17.6 pounds!
YEAH!!! What a great week. I had lots of challenges over the weekend and I was tough. I did not let them get in my way of this weight loss. And it showed. I am so glad it showed in the numbers. It is frustrating when it does not. I also want to note that this is the week I am mentruating. That can no longer be an excuse for me for not losing because I know I still can!
Also, I have this allergy thing. At least that is what the doctor told me it was last year after many many tests. My eyes swell up. Sometimes they are swelled shut in the morning. They look red and swollen like I was punched in the face. Then sometimes it turns to hives. Very interesting to say the least! When this happened last year they put me on predisone and I gained 30 pounds. It destroyed me. It stopped my itching and swelling but at what costs? That is why I ended up gaining a lot of my weight back. BUT NOT THIS TIME! I will take benedryl and pack my eyes with ice but NO STEROIDS! I am gonna fight like a girl on that one!
Live healthy at thinchic.com!
Last week: Body Fat 49% This week: 48.9%
Last week: Muscle: 22.5% This week: 22.5%
Last week: Visceral Fat 9 This week: 9
Weight: Last week 211.2 This week: 207.4
TOTAL WEIGHT LOST: 17.6 pounds!
YEAH!!! What a great week. I had lots of challenges over the weekend and I was tough. I did not let them get in my way of this weight loss. And it showed. I am so glad it showed in the numbers. It is frustrating when it does not. I also want to note that this is the week I am mentruating. That can no longer be an excuse for me for not losing because I know I still can!
Also, I have this allergy thing. At least that is what the doctor told me it was last year after many many tests. My eyes swell up. Sometimes they are swelled shut in the morning. They look red and swollen like I was punched in the face. Then sometimes it turns to hives. Very interesting to say the least! When this happened last year they put me on predisone and I gained 30 pounds. It destroyed me. It stopped my itching and swelling but at what costs? That is why I ended up gaining a lot of my weight back. BUT NOT THIS TIME! I will take benedryl and pack my eyes with ice but NO STEROIDS! I am gonna fight like a girl on that one!
Live healthy at thinchic.com!
September 14, 2011
MY ABS ARE KILLING ME!
I am doing great on my new fitness program. Monday through Friday at the gym. Monday I took Zumba. Do you know you burn 600-800 calories in Zumba? That just shocks me. Needless to say I worked out hard. Sweating like a pig. Felt tired but good. Tuesday I did a half hour ab class. Today I just got home from Zumba again. My abs are killing me! Every move I make with my stomach reminds me of all the work I have done and all the work I still need to do. It is painful but in a good way. A good pain, if there is such a thing.
Tomorrow I have a pilates class. They are hard for me. I must not be that balanced. Then I am going to get some decent workout shoes. Mine are too big or something.
Have a great workout! Check back for weigh in numbers tomorrow!!!
Live Healthy at thinchic.com!
Tomorrow I have a pilates class. They are hard for me. I must not be that balanced. Then I am going to get some decent workout shoes. Mine are too big or something.
Have a great workout! Check back for weigh in numbers tomorrow!!!
Live Healthy at thinchic.com!
September 13, 2011
THE SPARK Chapter 8 Stage 3
This chapter talks all about being your own coach. Something most of us are very bad at! I find it very interesting in this chapter how it states that gaining and losing weight is such a private matter for us. For instance, I know it was VERY tough for me to put my true weight on my christmas dress blog. My husband who loves me dearly, does not even know what I weigh. Now anyone can find that out! BUT I know I have to be honest to myself and others or I will never succeed.
This chapter also talks about the online community. And man am I glad you are all in my life! I never expected this weight loss community to be so strong and supportive. But you are and I love you all! I am very positive that doing this blog (no matter how hard it is sometimes!) is the right choice for me.
On Sunday I had a lot of negative thoughts going through my head over chips and salsa. This week my goal is POSITIVE thoughts and sayings to myself. I woud like to start right now.
Tina, you are doing awesome at working out! You have been to the gym every day this week. You did Zumba on Monday and Kwikkore today. You have the gym scheduled for the rest of the week. You are sore and yet you got right back in there. Hooray for you!
Say something positive to yourself - you deserve it!
Live Healthy at thinchic.com!
This chapter also talks about the online community. And man am I glad you are all in my life! I never expected this weight loss community to be so strong and supportive. But you are and I love you all! I am very positive that doing this blog (no matter how hard it is sometimes!) is the right choice for me.
On Sunday I had a lot of negative thoughts going through my head over chips and salsa. This week my goal is POSITIVE thoughts and sayings to myself. I woud like to start right now.
Tina, you are doing awesome at working out! You have been to the gym every day this week. You did Zumba on Monday and Kwikkore today. You have the gym scheduled for the rest of the week. You are sore and yet you got right back in there. Hooray for you!
Say something positive to yourself - you deserve it!
Live Healthy at thinchic.com!
September 12, 2011
Never make NEW food that you can not have!!!
I canned pickled green beans and salsa this weekend. The green beans will not be ready to eat for 3 weeks. BUT I brought the salsa to the Vikings football party on Sunday. I had to have ONE taste. After all I am serving it right? After that one bite that is all I thought about it how much I wanted that damn salsa! These are my thoughts: "One more chip and salsa will not hurt. Oh my husbands in the bathroom I should sneak it now. If I eat it real fast it will not count. I should take the whole bag of chips home and eat it there alone. I am doing so good on my diet one plate of food will not hurt me. You are an idiot to ruin your whole diet like this. You will never succeed if you keep this up." UGH! And the comments kept rolling and rolling through my head. I could not get them to stop. 3 hours of this!!!
I am proud to say I did not eat another chip and salsa. I drank my shake.
My husband says on the way home, "You said you would have only one chip and that is what you did. Your will power amazes me." If only he knew the 3 hours of hellish torture I put myself through!
I will finish THE SPARK this week and start a new read next week. It is called The complete Beck diet for Life by Judith S. Beck, Ph.D. I posted a link if you would like to join me. This link takes you to amazon where you can buy it for much cheaper than a book store.
Live Healthy at thinchic.com!
I am proud to say I did not eat another chip and salsa. I drank my shake.
My husband says on the way home, "You said you would have only one chip and that is what you did. Your will power amazes me." If only he knew the 3 hours of hellish torture I put myself through!
I will finish THE SPARK this week and start a new read next week. It is called The complete Beck diet for Life by Judith S. Beck, Ph.D. I posted a link if you would like to join me. This link takes you to amazon where you can buy it for much cheaper than a book store.
Live Healthy at thinchic.com!
September 11, 2011
Christmas Dress Countdown Challenge
I have signed up for this Christmas Dress Countdown Challenge. It is a group of fabulous girls all on a mission to lose weight for the holidays. With eachothers support I know we will look great this holiday season! Here are the rules and of course, how I will follow them...
PRIORITY #1 "Do-It" : Get a smaller sized dress.
You could buy the dress or just find a pic of a dress you want--in a smaller size (the size you're aiming for) and use that as your daily motivation. Post a pic of the dress (if possible) in a before and after. At least a pic of the dress alone. Just for kicks. Fit into it by December 18, in time for Christmas festivities.
I only have one dress - yes that is how much I wear them. But here it is. Size 14. I am a heavy 16 right now. I will probally not wear this one but pick out another when it gets closer but I can still use this one to try on and see where I am at!
DO-IT: Select a caloric daily limit on which you (and I) can lose weight weekly.
You choose your caloric level. Just choose one that gives adequate room for nutrients while burning off fat. It doesn't have to be a LOT of loss a week, but it will add up. It just has to be enough loss to get you to your dress size goal.
I am 3 weeks into my new diet plan. I am following a Medifast shake fast track plan but using Herbalife products instead. For one, I think they taste better and two I am a distributor. I eat 5 instant shakes and 2 protein bars. This is 800 calories. I have been approved to do this by my diabetes doctor for no longer than 12 weeks. I am off all my diabetes meds after 3 weeks!
DO-IT: Exercise a minimum of 3x a week.
Do whatever exercise you like best and will help you reach your body goals. Lift weights, walk, do Pilates, Yoga, Zumba, anything. You pick it, but do it faithfully.
I joined the gym a week ago and have all my classes that I can attend highlighted - EVERYDAY!
DO-IT: Strive to be consistent with healthy challenge habits.
Let's place a high value on consistency--no wild scale yo-yoing in 3 monts. Do day in and day out those positive things that lead to weight loss, improved fitness, and a smaller dress size. This in contrast to eating like mad for three days, then trying to make up for it before weigh-in. That is not a healthy habit. Not for 3 months & not for life.
I am meeting with a behavior specialist the end of this month to start adding food to my diet and learning how to cope with binge eating. My binges have quit since I have removed the food. Also, I have no cravings. But I can not do this long term so they will help me transition.
DO-IT: Hydrate sufficiently.
If you're big and not drinking A LOT of fluids daily, you're probably not adequately hydrated. Trust me. Thirst can seem like hunger.
I have always been a BIG drinker. Not an issue.
DO-IT: Choose 1 (or more) books and work on your main obstacle-to-losing issue(s)
Whether what keeps you from losing weight/being consistent/getting to that dress size won is emotional, stress-related, financial, psychological, and/or spiritual, find a helpful book(s) and address it. Blog at the level you are comfortable about it, even if it's minimal. But you might help someone else, as we often share issues.. Your choice of read. Three months to work on it. Let's do the work.
The Beck Diet for Life.
DO-It: One initial post on September 11, 2011 with pertinent challenge goals/info INCLUDING STARTING WEIGHT (the number, yes.)
Starting weight: 211
Goal weight by December 18th: 180
DO-IT: One update post a week--ideally on Sunday, but Saturday's fine-- with weigh-in plus one other post any other day you wish.
Challengers should blog at least twice a week on weight progress or issues or setbacks or epiphanies on the journey to fit into that dress. One of those posts on your blog is to be the official challenge update which will include the actual weigh-in result (as in the actual WEIGHT NUMBER, no fudging, no excuses). Feel free to take pics of the scale number, do progress pics. That's up to you. But ONE number ONCE a week: required. I think posting more often than just 1 challenge update can help you focus on your goals. Maybe one mid-week to keep your mojo going would be helpful. Let's try 2x a week minimum.
I will post all week long. Weight update on Thursdays because that is when I weigh in.
DO -IT: Link up to your weekly updates. I'll figure out how to do a linky here ON THIS BLOG, or I'll ask you to add the link to the comments section TO THE WEEKLY CHALLENGE CHECK IN post. Either way. Link up. HERE. Once a week. With the link of your weekly update's url (Not your blog "home" url. Your update url.)
DO-IT: Be supportive.
Support other challengers as your schedule makes possible, but every week, maybe visit at least 3 challenger blogs and leave comments, especially if someone is struggling. Make email chums with those really simpatico with you, even. It's up to you how much you do, but do some back-patting and support and cheering.
I know I will see a lot of new dresses this December. There are some strong and motivated women in this challenge! Very exciting to see. KICK SOME BUTT!
LAST BUT NOT LEAST DO-IT: Do not quit.
Quit? What is that???
PRIORITY #1 "Do-It" : Get a smaller sized dress.
You could buy the dress or just find a pic of a dress you want--in a smaller size (the size you're aiming for) and use that as your daily motivation. Post a pic of the dress (if possible) in a before and after. At least a pic of the dress alone. Just for kicks. Fit into it by December 18, in time for Christmas festivities.
I only have one dress - yes that is how much I wear them. But here it is. Size 14. I am a heavy 16 right now. I will probally not wear this one but pick out another when it gets closer but I can still use this one to try on and see where I am at!
DO-IT: Select a caloric daily limit on which you (and I) can lose weight weekly.
You choose your caloric level. Just choose one that gives adequate room for nutrients while burning off fat. It doesn't have to be a LOT of loss a week, but it will add up. It just has to be enough loss to get you to your dress size goal.
I am 3 weeks into my new diet plan. I am following a Medifast shake fast track plan but using Herbalife products instead. For one, I think they taste better and two I am a distributor. I eat 5 instant shakes and 2 protein bars. This is 800 calories. I have been approved to do this by my diabetes doctor for no longer than 12 weeks. I am off all my diabetes meds after 3 weeks!
DO-IT: Exercise a minimum of 3x a week.
Do whatever exercise you like best and will help you reach your body goals. Lift weights, walk, do Pilates, Yoga, Zumba, anything. You pick it, but do it faithfully.
I joined the gym a week ago and have all my classes that I can attend highlighted - EVERYDAY!
DO-IT: Strive to be consistent with healthy challenge habits.
Let's place a high value on consistency--no wild scale yo-yoing in 3 monts. Do day in and day out those positive things that lead to weight loss, improved fitness, and a smaller dress size. This in contrast to eating like mad for three days, then trying to make up for it before weigh-in. That is not a healthy habit. Not for 3 months & not for life.
I am meeting with a behavior specialist the end of this month to start adding food to my diet and learning how to cope with binge eating. My binges have quit since I have removed the food. Also, I have no cravings. But I can not do this long term so they will help me transition.
DO-IT: Hydrate sufficiently.
If you're big and not drinking A LOT of fluids daily, you're probably not adequately hydrated. Trust me. Thirst can seem like hunger.
I have always been a BIG drinker. Not an issue.
DO-IT: Choose 1 (or more) books and work on your main obstacle-to-losing issue(s)
Whether what keeps you from losing weight/being consistent/getting to that dress size won is emotional, stress-related, financial, psychological, and/or spiritual, find a helpful book(s) and address it. Blog at the level you are comfortable about it, even if it's minimal. But you might help someone else, as we often share issues.. Your choice of read. Three months to work on it. Let's do the work.
The Beck Diet for Life.
DO-It: One initial post on September 11, 2011 with pertinent challenge goals/info INCLUDING STARTING WEIGHT (the number, yes.)
Starting weight: 211
Goal weight by December 18th: 180
DO-IT: One update post a week--ideally on Sunday, but Saturday's fine-- with weigh-in plus one other post any other day you wish.
Challengers should blog at least twice a week on weight progress or issues or setbacks or epiphanies on the journey to fit into that dress. One of those posts on your blog is to be the official challenge update which will include the actual weigh-in result (as in the actual WEIGHT NUMBER, no fudging, no excuses). Feel free to take pics of the scale number, do progress pics. That's up to you. But ONE number ONCE a week: required. I think posting more often than just 1 challenge update can help you focus on your goals. Maybe one mid-week to keep your mojo going would be helpful. Let's try 2x a week minimum.
I will post all week long. Weight update on Thursdays because that is when I weigh in.
DO -IT: Link up to your weekly updates. I'll figure out how to do a linky here ON THIS BLOG, or I'll ask you to add the link to the comments section TO THE WEEKLY CHALLENGE CHECK IN post. Either way. Link up. HERE. Once a week. With the link of your weekly update's url (Not your blog "home" url. Your update url.)
DO-IT: Be supportive.
Support other challengers as your schedule makes possible, but every week, maybe visit at least 3 challenger blogs and leave comments, especially if someone is struggling. Make email chums with those really simpatico with you, even. It's up to you how much you do, but do some back-patting and support and cheering.
I know I will see a lot of new dresses this December. There are some strong and motivated women in this challenge! Very exciting to see. KICK SOME BUTT!
LAST BUT NOT LEAST DO-IT: Do not quit.
Quit? What is that???
September 9, 2011
Goals for the weekend
This is when my new diet plans get challenging for me. When I feel good! Weird huh? It is like I feel skinny so now I can eat anything. So I wanted to dedicate this post to my goals for the weekend.
My goal is to stay on plan. 5 protein shakes a day. 2 protein bars.
I have some house cleaning planned so that should keep me busy during the day. At night I will sit by the fire with my family and drink lots of crystal lights! No liquor because that would really get me off track! I will take a walk with my hubby.
Here it is summed up:
1. Stay on nutrition plan
2. Take a walk
3. Enjoy my time with my family
Have a great weekend! Here is the link to the scale I use to get all my numbers. I really like this scale because it shows me more than weight. I need to concentrate on my muscle and fat ratio with being on a protein shake diet only. And this tells me my BMI which means more than weight! Holds up to 4 users. I highly recommend this scale!!!
Live Healthy at thinchic.com!
My goal is to stay on plan. 5 protein shakes a day. 2 protein bars.
I have some house cleaning planned so that should keep me busy during the day. At night I will sit by the fire with my family and drink lots of crystal lights! No liquor because that would really get me off track! I will take a walk with my hubby.
Here it is summed up:
1. Stay on nutrition plan
2. Take a walk
3. Enjoy my time with my family
Have a great weekend! Here is the link to the scale I use to get all my numbers. I really like this scale because it shows me more than weight. I need to concentrate on my muscle and fat ratio with being on a protein shake diet only. And this tells me my BMI which means more than weight! Holds up to 4 users. I highly recommend this scale!!!
Live Healthy at thinchic.com!
September 8, 2011
3rd week weigh in!
Last week: BMI 34.6 This Week: 34.4
Last week: Body Fat 50.5% This week: 49%
Last week: Muscle: 21.7% This week: 22.5%
Last week: Visceral Fat 9 This week: 9
Pounds lost: Last week 3 This week: 2
TOTAL WEIGHT LOST: 13 pounds!
WOOT WOOT! I am starting to feel so good! I feel skinner and healthier!
Looking forward to another weight loss challenge that starts on Sunday with my blogging friends. It is a fit in your Christmas dress challenge and goes 14 weeks. I am so going to get into that black dress that is hanging in the back of my closet!
Live Healthy at thinchic.com!
For my
Last week: Body Fat 50.5% This week: 49%
Last week: Muscle: 21.7% This week: 22.5%
Last week: Visceral Fat 9 This week: 9
Pounds lost: Last week 3 This week: 2
TOTAL WEIGHT LOST: 13 pounds!
WOOT WOOT! I am starting to feel so good! I feel skinner and healthier!
Looking forward to another weight loss challenge that starts on Sunday with my blogging friends. It is a fit in your Christmas dress challenge and goes 14 weeks. I am so going to get into that black dress that is hanging in the back of my closet!
Live Healthy at thinchic.com!
For my
September 7, 2011
THE SPARK Healthy diet habits
This chapter had some really good tips for diet habits.
Here are my favorites:
The perfect plate. One half of your plate should be vegies. WOW! That right there will fill you up. Quarter of your plate should be a protein. And the other quarter should be starches. Sounds good! But what if you are a Minnesota girl and live off hotdishes and homemade soups all winter???
Eat more fruits and Vegies. By sticking vegies in everything. And fruit. Like the other day I put oranges in my jello. And peas in my goulash. Of course, I did not eat these but the kids ate them up! But I do want to try the one they suggest of adding more vegies to your pizza. Sounds good.
Eat breakfast. We have heard this one before. They say that breakfast and lunch should be your biggest meals. Mine has always been supper. That will have to change once I am eating again!
Drink water. Heard this one before too! I flavor mine with crystal light. I drink a ton this way.
Track your food. I need improvement here. I wish I did not have to do this. But I know it helps!
What tips are you going to try?
Live Healthy at thinchic.com!
Here are my favorites:
The perfect plate. One half of your plate should be vegies. WOW! That right there will fill you up. Quarter of your plate should be a protein. And the other quarter should be starches. Sounds good! But what if you are a Minnesota girl and live off hotdishes and homemade soups all winter???
Eat more fruits and Vegies. By sticking vegies in everything. And fruit. Like the other day I put oranges in my jello. And peas in my goulash. Of course, I did not eat these but the kids ate them up! But I do want to try the one they suggest of adding more vegies to your pizza. Sounds good.
Eat breakfast. We have heard this one before. They say that breakfast and lunch should be your biggest meals. Mine has always been supper. That will have to change once I am eating again!
Drink water. Heard this one before too! I flavor mine with crystal light. I drink a ton this way.
Track your food. I need improvement here. I wish I did not have to do this. But I know it helps!
What tips are you going to try?
Live Healthy at thinchic.com!
September 6, 2011
I have a WIN!
Last night at 7PM I joined WOW (Workout World). I felt like laying on the couch and watching TV but I said to myself - you get in there and sign up so you can start classes tomorrow. I wanted to start classes right away. I LOVE classes. They are my favorite workout.
In a class, I can not quit (without embarrassment), I can not go slower (without getting yelled at) and they are scheduled. Also, they have so many new ones to choose from. I am very excited to go today. Today it is kwikkore. It is only half an hour class which tells me it is very intense. It works your core. Tomorrow is ZUMBA. I love Zumba. Thursday is Fusionfit which is combination of yoga, pilates and light weights. Friday is Hathayoga. Saturday is Tabata, a japenese training technique that has been shown to boost your metabolism up to 36 hours post excercise!
I know I am out of shape so I will have to go at a comfortable pace this week but I am dedicated. So instead of walking this week I will be at the gym! Hope to see you there!
Live Healthy at thinchic.com!
In a class, I can not quit (without embarrassment), I can not go slower (without getting yelled at) and they are scheduled. Also, they have so many new ones to choose from. I am very excited to go today. Today it is kwikkore. It is only half an hour class which tells me it is very intense. It works your core. Tomorrow is ZUMBA. I love Zumba. Thursday is Fusionfit which is combination of yoga, pilates and light weights. Friday is Hathayoga. Saturday is Tabata, a japenese training technique that has been shown to boost your metabolism up to 36 hours post excercise!
I know I am out of shape so I will have to go at a comfortable pace this week but I am dedicated. So instead of walking this week I will be at the gym! Hope to see you there!
Live Healthy at thinchic.com!
September 5, 2011
Thank Goodness it is MONDAY!
I had a fabulous weekend with family and friends. BUT it was hard to be around all the food. First we went to my in laws who made a wonderful lunch. I dealt with this by bringing my own protein shake and protein bar. I also sat in the living room while they had the main course and moved to the table and conversation during desert. This worked quite well. Then last night we went to the movies. I love love love popcorn. I almost reached in for a handful but stopped myself. This was so hard because it smells so good! I did not cheat. Even though it crossed my mind. Today I feel empowered that I did not do it! I am so happy I am still on track. I know that one handful would have turned into 2, 3 probally 4 handfuls. Much easier not to have any handfuls. I brought my protein shake and snack to the movies and was very satified with that.
Last night I had a nightmare that I ate one of the ho ho bars my mother in law made. In my dream my grandma served it to me! Of course, I had to take it. It tasted so good but even in my dream I felt so guilty! A little obsessive about cheating or what? Even my dreams are filled with tempation!
Live healthy at thinchic.com!
Last night I had a nightmare that I ate one of the ho ho bars my mother in law made. In my dream my grandma served it to me! Of course, I had to take it. It tasted so good but even in my dream I felt so guilty! A little obsessive about cheating or what? Even my dreams are filled with tempation!
Live healthy at thinchic.com!
September 2, 2011
I am amazed
On my new plan, I do not eat food but supplement my body with protein shakes. It amazes me what has happened during these last two weeks. I am not obsessed with food anymore. Yes I still think about binging once in a while but I talk myself down and I do not take a bite. Huge achievement. I am amazed by the fact that I have not taken a bite. I am amazed that I do not think about food from sun up to sun down. I am amazed I feel so good. I am amazed that at 2 weeks I already feel skinny. I am amazed I have no more guilt over what I put in my mouth. I am amazed at the scale - down 12 pounds! I am amazed at the power I gave food only two weeks ago.
I believe this plan is working because I know how much I can have. I know I get a shake or a snack every 2 hours. I know what I am having. A protein shake or protein bar. I feel in control. For the first time in a long time, I feel in control.
This weekend we are staying home. I am so glad. I have this urge to clean out my house and get rid of clutter. The hardest part will be not having a beer with my hubby. Because I have also learned that I can not drink and lose weight. When I drink - I eat! Bad combination. So I quit. Not forever but until I get to a healthy weight.
Have a great labor day weekend!
Live healthy at thinchic.com!
I believe this plan is working because I know how much I can have. I know I get a shake or a snack every 2 hours. I know what I am having. A protein shake or protein bar. I feel in control. For the first time in a long time, I feel in control.
This weekend we are staying home. I am so glad. I have this urge to clean out my house and get rid of clutter. The hardest part will be not having a beer with my hubby. Because I have also learned that I can not drink and lose weight. When I drink - I eat! Bad combination. So I quit. Not forever but until I get to a healthy weight.
Have a great labor day weekend!
Live healthy at thinchic.com!
September 1, 2011
Weigh in excitment
I lost 3.8 pounds in one week!!! I wish I had numbers from last week for you but my son spilled butter all over my journal so now I need a new one.
So we will start with numbers this week:
Pounds lost: 3.8
BMI: 34.6
Fat: 50.5%
Muscle: 21.7%
Visceral fat: 9
12 total pounds. Because I have hit that 10 pound goal I need to treat myself to something. A massage? A pedicure? Any ideas?
New goal: lose 3 more to hit 15 pounds. I will add some walking in this week. My goal is to walk aerobicly at least 3 times by next Thursday.
My appointment with my behavior specialist is September 29th. I am glad to have that setup.
Live healthy at thinchic.com!
So we will start with numbers this week:
Pounds lost: 3.8
BMI: 34.6
Fat: 50.5%
Muscle: 21.7%
Visceral fat: 9
12 total pounds. Because I have hit that 10 pound goal I need to treat myself to something. A massage? A pedicure? Any ideas?
New goal: lose 3 more to hit 15 pounds. I will add some walking in this week. My goal is to walk aerobicly at least 3 times by next Thursday.
My appointment with my behavior specialist is September 29th. I am glad to have that setup.
Live healthy at thinchic.com!
August 31, 2011
The first step
I was a brave girl today. I called the behavior specialist for my binge eating. It got easier after the initial first sentence, "Hi I am calling because I think I may have a problem with binge eating". Hardest words to admit. She then asked me some questions. She said tonight the doctors meet and they will discuss each case and assign it to the doctor they feel best suited to help you. She will call me tomorrow to let me know the decision.
I feel empowered that I have made the right choice and that someone will be able to help me. I feel scared that they will make me do something I do not want to do. How do you like that? I am very happy I made the call because now I feel like I am taking steps to get healthy.
Here is my food log daily for the past 2 weeks:
3 Herbalife shakes for Breakfast, lunch and dinner.
2 Herbalife protein snacks for in between meals.
I am doing very good on it - I have not cheated. I am eating no food so the cravings are gone. I have been to several parties and I just bring my shake and protein bars with. I let everyone know and that keeps me from cheating.
I am starting to feel very full through the day so I know my stomach is shrinking.
Tomorrow I weigh in! I am excited. Now that I know I am doing this so well weighing in is very exciting maybe even fun!
Live healthy at thinchic.com!
I feel empowered that I have made the right choice and that someone will be able to help me. I feel scared that they will make me do something I do not want to do. How do you like that? I am very happy I made the call because now I feel like I am taking steps to get healthy.
Here is my food log daily for the past 2 weeks:
3 Herbalife shakes for Breakfast, lunch and dinner.
2 Herbalife protein snacks for in between meals.
I am doing very good on it - I have not cheated. I am eating no food so the cravings are gone. I have been to several parties and I just bring my shake and protein bars with. I let everyone know and that keeps me from cheating.
I am starting to feel very full through the day so I know my stomach is shrinking.
Tomorrow I weigh in! I am excited. Now that I know I am doing this so well weighing in is very exciting maybe even fun!
Live healthy at thinchic.com!
August 30, 2011
No fitness
Because I have started on such a vigorous eating plan, I will not be doing any fitness this week. I am low on energy as my body purifies and gets used to eating only 800 calories a day. I am not exhausted by any means. Actually, I have more energy now than I did on junk food. BUT I have no extra energy as of yet. Because I am learning this new way of eating and trying to get back on track I will resume excercise on week 3.
This also brings me to the fact that when you start a new weight loss program, you do not have to jump in fully. I have done that so many times that I feel so overwhelmed so I quit.
Right now my focus is on journaling what I eat.
Eating the right things.
Resting while I detoxify.
And feeling good!
Live Healthy at thinchic.com!
This also brings me to the fact that when you start a new weight loss program, you do not have to jump in fully. I have done that so many times that I feel so overwhelmed so I quit.
Right now my focus is on journaling what I eat.
Eating the right things.
Resting while I detoxify.
And feeling good!
Live Healthy at thinchic.com!
August 29, 2011
I am Back
Hello again! I am Back! Had a wonderful trip to Alaska. Now I am ready to lose some weight. Here are some things I did before I left on the trip to help get me ready for this weight loss journey:
1. I planned how I was going to lose weight, which diet, which excercise and who I would lean on.
2. I planned when to start. I chose a Thursday. Mondays never have worked for me!
3. I set a goal of 60 pounds. BUT I am breaking them into smaller goals. So every 10 pounds I get a little something.
Here is my menu plan:
3 herbalife shakes a day
2 herbalife bars
Lots of water
Now you are probally thinking I am crazy! No food what the heck. But there is enough protein and nutrients to get me a real good jump start. I know I can not stay on this for too long so I will add 1 meal after 8 weeks. I am also hoping by then to have seen a specialist on binge eating.
That is the main reason I have cut out all food and went to a liquid diet. If I have one bite, I can not stop! I have no issues just drinking shakes but when I tried to have one meal with them I could not stop eating once I was full. I am on day 11. I love it! Is it hard? yes but every diet is for me. Is it easier than any other diet? yes way easier. AND I have lost 8 pounds in one week and I cheated and weighed today for another 4 so 12 pounds in 11 days! I am sure I will not lose anymore before weigh in at 14 days but WOW! I feel so good in just 11 days! I feel skinny. I am no longer hungry. I have tons of energy. I can kick these last 50 pounds easily now I am motivated!
Don't get me wrong, the first week is hell. I was detoxifying so I slept a lot, had a headache and was hungry! I wanted my sugar. But once that first week was over - I was a new person! Watch me lose now!
If you need herbalife - I do sell it please contact me for more information!
LIVE HEALTHY at thinchic.com
1. I planned how I was going to lose weight, which diet, which excercise and who I would lean on.
2. I planned when to start. I chose a Thursday. Mondays never have worked for me!
3. I set a goal of 60 pounds. BUT I am breaking them into smaller goals. So every 10 pounds I get a little something.
Here is my menu plan:
3 herbalife shakes a day
2 herbalife bars
Lots of water
Now you are probally thinking I am crazy! No food what the heck. But there is enough protein and nutrients to get me a real good jump start. I know I can not stay on this for too long so I will add 1 meal after 8 weeks. I am also hoping by then to have seen a specialist on binge eating.
That is the main reason I have cut out all food and went to a liquid diet. If I have one bite, I can not stop! I have no issues just drinking shakes but when I tried to have one meal with them I could not stop eating once I was full. I am on day 11. I love it! Is it hard? yes but every diet is for me. Is it easier than any other diet? yes way easier. AND I have lost 8 pounds in one week and I cheated and weighed today for another 4 so 12 pounds in 11 days! I am sure I will not lose anymore before weigh in at 14 days but WOW! I feel so good in just 11 days! I feel skinny. I am no longer hungry. I have tons of energy. I can kick these last 50 pounds easily now I am motivated!
Don't get me wrong, the first week is hell. I was detoxifying so I slept a lot, had a headache and was hungry! I wanted my sugar. But once that first week was over - I was a new person! Watch me lose now!
If you need herbalife - I do sell it please contact me for more information!
LIVE HEALTHY at thinchic.com
July 29, 2011
Goodbye for 3 weeks!
I will be back in 3 weeks. Where I am going has very limited internet. ALASKA!!!!
In these 3 weeks I am going to mentally prepare to go on a no carb, no sugar diet very strict diet. I will do this diet for 10 - 12 weeks. I know this diet works for me because I have done it before. Where did I fail last time? I regained the weight. 50 pounds of the 75 I lost! So I am also going to make an appointment with a counselor to help me through these issues. I have no idea what the issues are so this should be interesting. I only know there are issues because who would sit back and watch themselves regain 50 pounds of the 75 they fought so hard to lose. I need more help with binge eating then I can get from family and friends. I sabotage myself and I am not sure why. I will figure it out though. I will win the weight battle. I am better than this. I AM more than my weight! I AM a thin chic!
See you soon!
LIVE HEALTHY at thinchic.com!
In these 3 weeks I am going to mentally prepare to go on a no carb, no sugar diet very strict diet. I will do this diet for 10 - 12 weeks. I know this diet works for me because I have done it before. Where did I fail last time? I regained the weight. 50 pounds of the 75 I lost! So I am also going to make an appointment with a counselor to help me through these issues. I have no idea what the issues are so this should be interesting. I only know there are issues because who would sit back and watch themselves regain 50 pounds of the 75 they fought so hard to lose. I need more help with binge eating then I can get from family and friends. I sabotage myself and I am not sure why. I will figure it out though. I will win the weight battle. I am better than this. I AM more than my weight! I AM a thin chic!
See you soon!
LIVE HEALTHY at thinchic.com!
July 28, 2011
Getting ready to make a life change
Get ready to start your new life diet.
1. Clean out fridge and pantry. Get rid of all the foods that are tempting to you that are not on your plan.
2. Increase water intake. You might as well get used to drinking a lot of water now.
3. Cut down on caffeine. Take away one coffee or one pop.
4. Start an excercise routine three weeks after your diet change. The diet change is enough for you at first.
5. Get your head around your diet by writing your goals.
Choose your diet carefully. You want something that you will stick too.
LIVE HEALTHY at thinchic.com!
1. Clean out fridge and pantry. Get rid of all the foods that are tempting to you that are not on your plan.
2. Increase water intake. You might as well get used to drinking a lot of water now.
3. Cut down on caffeine. Take away one coffee or one pop.
4. Start an excercise routine three weeks after your diet change. The diet change is enough for you at first.
5. Get your head around your diet by writing your goals.
Choose your diet carefully. You want something that you will stick too.
LIVE HEALTHY at thinchic.com!
July 27, 2011
McDonalds
When I woke up this morning I was greeted with "Mom, let's bike to McDonalds for lunch. You will get your excercise in and we can have lunch together." After a little bit of debating on what I could eat there, I decided yes. So off we went. I am happy to say I got in my 4 mile bike ride. Sad to say I had a number 1 meal. Yes Big Mac meal!
I notice I am eating a lot this week and all I can chalk it up to is NERVES! We fly from Minnesota to Alaska on Monday. I HATE FLYING! It is an 8 hour flight with a layover. I am so nervous. I can not even think about the flight or I get sick. So enough about the flight.
I start out in the morning very good with my herbalife shake. Then I start to plan the trip and think about what I need to bring and get done before we leave and I freak out and EAT EAT EAT!!!
The plan now is to hit a good food plan HARD when I get home. We are gone for 2 weeks. August 17th I will start the new plan. Mid week and perfect day to start my new healthy life. I will not be posting while I am gone because internet is scarce where I am going. I will finish out this week and start my new posts on August 17th.
LIVE HEALTHY at thinchic.com!
I notice I am eating a lot this week and all I can chalk it up to is NERVES! We fly from Minnesota to Alaska on Monday. I HATE FLYING! It is an 8 hour flight with a layover. I am so nervous. I can not even think about the flight or I get sick. So enough about the flight.
I start out in the morning very good with my herbalife shake. Then I start to plan the trip and think about what I need to bring and get done before we leave and I freak out and EAT EAT EAT!!!
The plan now is to hit a good food plan HARD when I get home. We are gone for 2 weeks. August 17th I will start the new plan. Mid week and perfect day to start my new healthy life. I will not be posting while I am gone because internet is scarce where I am going. I will finish out this week and start my new posts on August 17th.
LIVE HEALTHY at thinchic.com!
July 26, 2011
6 Old Fitness Rules
Today I received an email from Spark people. I had to laugh because it talks about 6 old rules of working out and 6 new ones. Isn't any workout good for you? I guess not! Here is the article:
Old rule: Tone up a specific area of your body by exercising it more.
You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way.
New rule: Burn fat for six-pack abs and jiggle-free arms.
Truth be told, you do have a six-pack under that stomach—you just can't see it yet if you have some pounds to lose! So instead of wasting your energy by spot training (think thousands of crunches), focus on using your entire body to burn calories through a mix of weight-training and cardio (and see new rule #3 for a powerful fat-blasting combo!). Also, be sure to eat a healthy, lower calorie diet. It's only through exercise and a proper diet that those strong muscles can be shown off!
Old rule: Do crunches for a strong midsection.
Crunches are by far the most popular exercise for working the abs, but why? Turns out, crunches only target the top part of your abdominals and actually don't improve your core strength that much. And, really, what good is fitness if it can't help you easily do what you need to do in everyday life?
New rule: Get a strong core with functional full-body exercises.
Did you know that abs only make up one part of your core? Yep, the full core is made up your abdominals, obliques, transverse abdominis and erector spinae (low back). Some experts even consider your hips to be part of your core. So when it comes to getting a strong midsection, don't just crunch. Do a variety of planks, side planks, twists, rotations, balance work and more to build functional strength and support your body—no matter what activity you're doing. A strong core keeps your back healthy and resistant to pain and injury, improves posture, allows you to move your body with greater control and helps with balance.
Old rule: Always rest between strength-training sets.
You've probably heard that you should rest for 60-90 seconds between sets when lifting weights, right? But the fitness industry has gotten a lot more creative, focused and time-efficient when it comes to weight-lifting, making this rule old news.
New rule: Circuit train to make the most of your workout.
While there's nothing wrong with resting between sets, who has time? Make the most of your workout time with circuit training! Circuit training is a method of training borrowed from athletes and modified for us regular folks. Although circuit training is a broad term and can be done in many different and creative ways, traditionally circuit training is done in stations that alternate between different muscle groups. In this type of training you go from one station or exercise to the next with little to no rest, as you're working a different muscle group. Because you keep your heart rate up throughout the workout, you not only build muscle—you also get the benefits of cardiovascular training. Perfect for those with limited time to work out!
Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky.
I hear this outdated rule a lot, especially from women. For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky like the Hulk. And it just isn't true.
New rule: Choose weights that challenge you.
If you can lift a weight 20 times, it's time to go heavier. Lifting heavier weights will not bulk anyone up unless they spend hours and hours in the gym, so don't be afraid to pick up the larger weights in the strength area of your health club. Depending on your weight and how many reps you're doing (SparkPeople recommends 8-15 reps with 1-3 sets for each exercise), you always need to select a weight that is heavy enough to get you to muscle exhaustion during your last couple of reps in a set. Exhaustion means your muscle has worked hard enough and is tired enough that you cannot do another rep with proper form. It's so important to reach exhaustion because it's at this point that your body starts to build more muscle. (We know how important muscle is for weight-loss!) So, if you're regularly doing bicep curls with 5-pound weights and could easily squeeze a few more reps or sets into your workout without really even feeling the burn, it's time to up those dumbbells!
Old rule: Do yoga and Pilates to make your muscles longer and leaner.
This is another old rule I hear from women a lot. Truth is, yoga and Pilates don't burn that many calories per hour (less than 200 calories in an hour for a 140-pound person) and while both workouts have some strength-training benefits, they're not nearly as effective for weight-loss as other more traditional cardio and strength-training activities. Probably more important, no form of exercise has the ability to "lengthen" your muscles. Your muscles are a certain length, and training doesn't make them longer—period.
New rule: Round out your workout routine with yoga and Pilates.
I practice yoga and Pilates workouts, but not to burn calories. I do these two mind-body practices because they reduce stress, improve focus, strengthen the core and greatly improve flexibility—all of which are very important! Yoga and Pilates are fantastic activities that add value to any workout program, but they don't fully replace cardio or strength training unless the kind you're doing is extremely vigorous and advanced. (And for most people and in most classes and workout DVDs, that's just not the case.)
Old rule: No pain, no gain.
I'm sure you've heard this old phrase. But nothing could be further from the truth. While "feeling the burn" is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain.
New rule: If you feel bad or have pain, stop, rest and modify your workout.
If you have pain, do not take it lightly or push through it. Pain is a sign that something is wrong with your body and it needs rest or a modification of an exercise (for example walking instead of running or doing a front lunge instead of a backwards lunge). Also important, if you feel terrible, black out or have chest pains (more warning signs are here), you must take this very seriously and slow down (for cardio) or stop (for immediate severe pain). Additionally, if you've been working out very hard and feel like you might be overtraining, it's important to give your body the rest it needs. Remember, exercise is supposed to make you feel better—not worse!
By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
There is good information here but what happened to JUST MOVE IT? What are your thoughts?
LIVE HEALTHY at thinchic.com!
Old rule: Tone up a specific area of your body by exercising it more.
You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way.
New rule: Burn fat for six-pack abs and jiggle-free arms.
Truth be told, you do have a six-pack under that stomach—you just can't see it yet if you have some pounds to lose! So instead of wasting your energy by spot training (think thousands of crunches), focus on using your entire body to burn calories through a mix of weight-training and cardio (and see new rule #3 for a powerful fat-blasting combo!). Also, be sure to eat a healthy, lower calorie diet. It's only through exercise and a proper diet that those strong muscles can be shown off!
Old rule: Do crunches for a strong midsection.
Crunches are by far the most popular exercise for working the abs, but why? Turns out, crunches only target the top part of your abdominals and actually don't improve your core strength that much. And, really, what good is fitness if it can't help you easily do what you need to do in everyday life?
New rule: Get a strong core with functional full-body exercises.
Did you know that abs only make up one part of your core? Yep, the full core is made up your abdominals, obliques, transverse abdominis and erector spinae (low back). Some experts even consider your hips to be part of your core. So when it comes to getting a strong midsection, don't just crunch. Do a variety of planks, side planks, twists, rotations, balance work and more to build functional strength and support your body—no matter what activity you're doing. A strong core keeps your back healthy and resistant to pain and injury, improves posture, allows you to move your body with greater control and helps with balance.
Old rule: Always rest between strength-training sets.
You've probably heard that you should rest for 60-90 seconds between sets when lifting weights, right? But the fitness industry has gotten a lot more creative, focused and time-efficient when it comes to weight-lifting, making this rule old news.
New rule: Circuit train to make the most of your workout.
While there's nothing wrong with resting between sets, who has time? Make the most of your workout time with circuit training! Circuit training is a method of training borrowed from athletes and modified for us regular folks. Although circuit training is a broad term and can be done in many different and creative ways, traditionally circuit training is done in stations that alternate between different muscle groups. In this type of training you go from one station or exercise to the next with little to no rest, as you're working a different muscle group. Because you keep your heart rate up throughout the workout, you not only build muscle—you also get the benefits of cardiovascular training. Perfect for those with limited time to work out!
Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky.
I hear this outdated rule a lot, especially from women. For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky like the Hulk. And it just isn't true.
New rule: Choose weights that challenge you.
If you can lift a weight 20 times, it's time to go heavier. Lifting heavier weights will not bulk anyone up unless they spend hours and hours in the gym, so don't be afraid to pick up the larger weights in the strength area of your health club. Depending on your weight and how many reps you're doing (SparkPeople recommends 8-15 reps with 1-3 sets for each exercise), you always need to select a weight that is heavy enough to get you to muscle exhaustion during your last couple of reps in a set. Exhaustion means your muscle has worked hard enough and is tired enough that you cannot do another rep with proper form. It's so important to reach exhaustion because it's at this point that your body starts to build more muscle. (We know how important muscle is for weight-loss!) So, if you're regularly doing bicep curls with 5-pound weights and could easily squeeze a few more reps or sets into your workout without really even feeling the burn, it's time to up those dumbbells!
Old rule: Do yoga and Pilates to make your muscles longer and leaner.
This is another old rule I hear from women a lot. Truth is, yoga and Pilates don't burn that many calories per hour (less than 200 calories in an hour for a 140-pound person) and while both workouts have some strength-training benefits, they're not nearly as effective for weight-loss as other more traditional cardio and strength-training activities. Probably more important, no form of exercise has the ability to "lengthen" your muscles. Your muscles are a certain length, and training doesn't make them longer—period.
New rule: Round out your workout routine with yoga and Pilates.
I practice yoga and Pilates workouts, but not to burn calories. I do these two mind-body practices because they reduce stress, improve focus, strengthen the core and greatly improve flexibility—all of which are very important! Yoga and Pilates are fantastic activities that add value to any workout program, but they don't fully replace cardio or strength training unless the kind you're doing is extremely vigorous and advanced. (And for most people and in most classes and workout DVDs, that's just not the case.)
Old rule: No pain, no gain.
I'm sure you've heard this old phrase. But nothing could be further from the truth. While "feeling the burn" is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain.
New rule: If you feel bad or have pain, stop, rest and modify your workout.
If you have pain, do not take it lightly or push through it. Pain is a sign that something is wrong with your body and it needs rest or a modification of an exercise (for example walking instead of running or doing a front lunge instead of a backwards lunge). Also important, if you feel terrible, black out or have chest pains (more warning signs are here), you must take this very seriously and slow down (for cardio) or stop (for immediate severe pain). Additionally, if you've been working out very hard and feel like you might be overtraining, it's important to give your body the rest it needs. Remember, exercise is supposed to make you feel better—not worse!
By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
There is good information here but what happened to JUST MOVE IT? What are your thoughts?
LIVE HEALTHY at thinchic.com!
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