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Posts Tagged ‘weight loss

1. Do not starve yourself all day in preparation for pigging out later


Lots of us do this every year. We anticipate all that good food that we are going to eat later, so we want to make room in our stomachs. What do we do, basically starve ourselves so we can have a major binge come dinner time. NOT GOOD. This is a sure fire way to blow all your exercise and eating right hard work right out the window. Without thinking, you can consume over 3000 calories in one meal!
Eat as you regularly do up until dinner time. That way, you can still enjoy dinner without being famished and you will eat reasonable sized portions.

 
 2. Say no to the appetizers


If you know that you really want those mashed potatoes, dressing, and ham for dinner, forgoes the appetizers. You do not need those empty calories. Too many apps can add up to the same caloric and fat amount as a meal, and then you go eat dinner.
You know that the power player foods come at dinner, so just hold out. If your a little hungry thou, eat an apple or banana. They are full of fiber so will keep you satisfied long enough until Grace is said and you can chow down.

 
 3. Eat your fill on one plate, no seconds


I know this goes against everything Thanksgiving is about, but try to resist going back for seconds. Instead, try to fit everything you like on one dinner plate.

 
 4. Always make room for cranberry sauce.


Cranberries are known to be a power fruit. It is filled with vitamin C and antioxidants. Even though cranberry sauce is higher in calories than just plain cranberries, you still get the health benefits. In a ½ cup serving of cranberry sauce, you get 1 gram of fiber. A diet rich in fiber relieves constipation, lowers cholesterol, and reduces the risk of heart disease.

 
 5. Go easy on the gravy


Who doesn’t love gravy, right? But what does it really do for you, but add tons of extra fat onto your already indulgent meal. I’m not saying don’t have any at all, but consider having a light hand. Think of rain: You want a light drizzle instead of a heavy down pour.

 
 6. One serving spoon full of a dish is a proper serving. (Do not overflow i.e. heaping spoon full)


When it comes to serving yourself, try to avoid doing a heaping serving spoon full of your favorite starchy dish. I am not referring to a dinner or soup spoon, but a large serving utensil. A huge spoon full could be the same portion of a cup or more. This is 300 plus calories of one item you just put on your plate, and you haven’t even gotten to the turkey yet.
Just try for the spoon full without the mound. You could cut your serving and calories in half. It’s all about making room on the plate people.

 
 7. Try to add in some exercise today. Maybe a walk with the family or gather around the Wii and play Dance Central!

I know. The last thing you want to do on Thanksgiving is exercise right? I mean the holiday itself is about giving into your laziness and gluttony. I’m not saying go run six miles before dinner, but how about you and the family go for a walk. If you’re lucky, there is no snow on the ground yet and people have started putting up their Christmas lights. Look at the houses you admire most and get some decorating ideas.

Another idea which is my favorite to do with my cousins is play Dance Central on Kinect or Wii. You can really work up a sweat dancing your heart out to Usher and Katy Perry, plus it a whole lot of fun! You could spend hours doing this and not even notice. Before you know if, you burned off half of dinner!

 

8. Do put some veggies on the plate


I know this is a no brainer, but I must remind you. Please do not forget to put veggies on your plate. You need the fiber and vitamins that they provide. Do not mistake foods such as green bean casserole as your veggie. THIS DOES NOT COUNT. With the calories you consume in a serving of that, you could have had a slice of cake! Opted for veggies without all the sauce and butter like a side salad, lightly sauced green beans and broccoli.

 
 9. Do have turkey!


Turkey is one of the leanest forms of meat out there. It’s better than chicken, beef, duck, and lamb. Don’t forget, protein makes you feel fuller faster and longer; that’s why it’s great to pair with fiber. Go for the turkey first!

 
 10. For dessert, choose a slice of sweet potato or pumpkin pie over the apple pie


Of all the holiday desserts, sweet potato and pumpkin pie stack up better than all the rest. Their calorie content comes in about 320 calories or less a slice! Both are good carbs, loaded with fiber and naturally sweet.
 Apple pie: 411 calories
Pecan pie: 503 calories
Cherry pie: 486 calories

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This subject is what many women think about when making the discussion to go on birth control or maintain it. Will it make you gain weight? Well, I have searched around the internet including WebMD and The Mayo Clinic, and they both say it’s a myth. They chalk it up to women just aren’t watching their weight like they should and that’s why you are gaining weight or having trouble losing it. I don’t quite believe this logic.

 
When I was in college, I was using the Patch as my method of birth control. I was on it for about a year, and during that year, I was trying to lose the few pounds I gain over freshmen year. I consulted with a nutritionist to set my caloric and nutritional goals and started working out five times a week for minimum of an hour each time. I combined strength and cardio in each of my routines. I ate a healthy diet full of protein, veggies, fruits, whole grains, and good fats. When I saw the weight was not coming off, I bump up my workouts to 90 minutes in length. Still nothing. I became very frustrated. I talked to my doctor about it and she says she could not explain why I was having such trouble losing weight. She did routine blood work on me and everything came up fine.

 
I took matters into my own hands and decided to take a break from the Patch. Within a week of doing so, I dropped 10 pounds! Now it seems I am having similar problems again. I was at a lower weight last year while on my current birth control, Loestrin, but like I stated in previous post, I had a serious eating disorder. I only consumed max 600 calories a day so I would be at a lower weight. Sometimes I went up to 1100 calories but only after over exercising. Now that I am working with my support team to get my weight and health on track, my weight has gone up some, but to be expecting in the first few months. Now that I am eating a very healthy diet, no fast food, 5 servings fruit and veggies, lean protein, cook all my food myself, and working out 5 to 6 days a week doing Jillian Michaels’ 30 Day Shred and Ripped in 30 minimum of 60 minutes a day, my weight is at a standstill. Had blood work done again, and still normal. My fitness level is higher than ever. Running six miles without stopping at 10 minutes and 30 second miles. My body has shaped up, my stomach is flatter, and my upper body is stronger than it has been. I don’t know. I do not want to place blame on my birth control, but since it has happen to me before, I don’t know. Check out these clips I found online and form your own opinion.

 

http://www.womenshealthmag.com/weight-loss/birth-control-and-weight-gain

http://www.webmd.com/community/women-9/pill-weight-gain

Here are a few go to drinks to order when your out and about this summer. No recipie needed to show the bartender.  Write these down and keep in your wallet for easy reminder.

 

Bethenny’s Skinny Girl Margarita                                       100 calories for 4 oz

Mojito                                                                                                  with splenda 150 calories with regular 200

Mike’s Light Hard Lemonade                                                   100 calories

Brut Champagne                                                                             90-100 calories (Any name is ok)

Michelob 64 lemonade                                                                 64 calories as you can see

Glass of white wine                                                                        120 calories

Vodka Martini                                                                                  160 calories

Mimosa                                                                                                 75 calories
Cosmo   (Cosmo range from 170 to 200 depending on how they make it. I recommend 2 oz vodka, 1 oz triple sec, lime juice, splash of cranberry)

 

If you want to make your own drink, please reminber this little note:

  • 80-proof vodka (40% alcohol; the most common
    type) has 64 calories per 1oz
  • 86-proof vodka (43% alcohol) has 70
    calories/1 oz
  • 90-proof vodka (45% alcohol) has 73
    calories/1 oz
  • 100-proof vodka (50% alcohol) has 82
    calories/1 oz

  

 

        

I’ve tried this workout and it’s tough. I hate doing squat thrusts more than anything in the world, but they are effective. This is a simple total body cardio workout for when you are short on time. If you feel extra ambitious, try completing two to three circuits of the routine burning 300 to 450 calories!

10-Minute Workout: Fat Blaster                                                                         www.fitnessmagazine.com

 Melt excess fat calories fast with this high-energy fat-blasting cardio routine. You’ll burn 150 calories in 10 minutes.

By Betsy Stephens; Photos by Chris Fanning

If you want to melt excess calories faster than snow, try this pumped-up cardio routine developed by Keli Roberts, creator of 10-Minute Cardio Kick Box. You’ll burn 150 calories in just 10 minutes.

Minutes 0:00 – 2:00: Jump Rope

• Begin by taking two jumps for each turn; land softly on balls of feet.

Minutes 2:00 – 3:00: Squat-Thrust Push-Up

                                                                                                                                  

• Stand with feet shoulder-width apart, arms by sides.

• Squat down, bringing hands to floor outside your feet.

• Jump legs back into a plank pose.

• Do one push-up.

• Hop feet to the inside of hands, then jump up, reaching fingertips toward the ceiling.

• Repeat.

Minutes 3:00 – 4:00: Jump Rope

• Do one jump per turn.

Minutes 4:00 – 5:00: Squat-Thrust Push-Up with Side-Plank

• Repeat minute 2 to 3, but after completing push-up, shift weight onto your right hand and the outside of your right foot.

• Rotate body to the right, extending left arm toward ceiling; keep hips lifted.

• Rotate back to center and repeat on opposite side.

• Hop feet back to start and jump up; repeat.

Minutes 5:00 – 6:00: Jump Rope

• Do one jump per turn.

Minutes 6:00 – 7:00: Squat-Thrust Push-Up with Leg Lifts

• Repeat minute 2 to 3.

• After completing push-up, lift left toes about 12 inches.

• Lower and repeat with right.

• Hop back to start, jump up and repeat.

Minutes 7:00 – 8:00: Jump Rope

• Do one jump per turn.

Minutes 8:00 – 9:00: Squat-Thrust Push-Up with Mountain Climbers

• Repeat minute 2 to 3.

• After completing the push-up, hop right foot to the floor just underneath hips.

• Quickly hop right foot back, extending leg behind you, while bringing left foot forward.

• Complete 5 hops on each leg, alternating sides.

• Hop feet back to start, jump up, and repeat.

Minutes 9:00 – 10:00: Jump Rope

• Do one jump per turn.

Originally published in

 

 

 

Fitness magazine, December 2005.

 

low cal cocktails

I found this list of low calorie drink ideas on Women’s Health online. These are great drinks that are not watered down. Enjoy with a meal or out with friends. Great for summertime backyard bbq’s.  Who says you can’t drink while loosing weight?!

What is the fastest way to feel sexy and flirty without a quick workout or spa treatment; sexy underwear. With Victoria’s Secret Semi-Annual Sale now going on, this is the best time to beef up your underwear drawer. When you put on your favorite push-up bra that makes your boobs look great with your matching lace panty, you get an instant boost of sexy. It doesn’t matter if anyone will be seeing them later on, but if there are, have fun! What matters is you know how good you look underneath your clothes. And if your co-workers knew what you were wearing, they would think the same thing you do. “Damn she’s hot!”

So put on that lingerie and strut your stuff.

Hi. My name is Martinique. I decided to start this blog to chronicle and track my progress and share my findings for successful fat loss, as well as, connect with like minded women everywhere that have the same weight troubles as I do. I say FAT loss instead of WEIGHT loss because so many articles and videos say the only way to know if you’re getting in shape is by what the scale says. That is not true. It’s all about how your clothes feel. Ditch the scale and get a measuring tape. I use to fall prey to constantly weighing myself to see if my crash dieting and over exercising was working. All it did was make me even more depressed, and spun me into a world wind battle with an eating disorder that I still deal with everyday.

I pledge to no longer gauge my self-esteem from what number appears on the scale. I am far from being a completely healthy and happy person but I am getting there. Every day I feel better and better.

I struggled to find food and workout plans that catered to young professionals. I’ve even talked to a nutritionist. She gave me some good ideas that I modified to fit my tastes and life style. I’ve done plans that say cut out alcohol, no crabs, no sweets, no eating out, and exercise 30 minutes a day. And you all know what happens, it works for awhile, but then you end up feeling so deprived, you end up binge eating one day and gain every pound you lost right back. It’s a sucky existence. Just to let you know, now I do drink, eat sweets, carbs, and exercise. I have not lost any lbs but have lost 2.5 inches from my hips and 2 inches from my waist in a month and a half. I don’t have all the answers as I am not a nutritionist or a trainer, but I am learning as I go along.  I will share with you everything I learn. Also, I would love to hear tips you might have. Join me on this journey won’t you?


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