NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[camaroitalia]

One thing I do that helps me, may sound dumb but I plan my meals and I save them in my phone as a text message with the calorie count. So the next morning instead of wondering what I am going to have, I already have a pre-planned meal with my calorie count.

[CFD]

Originally Posted by camaroitalia

One thing I do that helps me, may sound dumb but I plan my meals and I save them in my phone as a text message with the calorie count. So the next morning instead of wondering what I am going to have, I already have a pre-planned meal with my calorie count.

It's not dumb at all but quite the opposite, these types of things are what makes this so much easier. By the way, congrats on the job

[CFD]

Originally Posted by RubyCamaro

One more entry then I need to work. In response to some of the above. #1... I HATE mornings. I am just not a morning person & never will be. I tried once & did really well for quite some time, getting up really early in the morning & doing a walk & exercizes. I did lose weight but I know my self too well. This is NOT something I will continue to do for very long and when I stop, I gain weight back. I know whatever I do needs to be stuff I can commit to doing long term. Okay maybe once I reach target weight I can back off some, but basicly I know it has to be based on lifestyle changes that are permanemt. So for me, getting up very early in the morning is never going to be a lifestyle change I will stick too. I hate getting up as early as I currently have to to go to work.

Counting calories: I know I need to do better at that. It is just so hard to do. I could probably manage to do it short term to lose the weight but I know it will be harder to maintain counting calories forever.

Detail? I guess I have to think about that some. I don't remember what you call various exercizes anymore. I used to know when I took college classes in weight training, body mechanics (exercizes) & Kinesiology but that was another lifetime now. The morning exercizes are stretches, abs work, squats, a couple of Bonnie's butt exercizes, legs stuff 20 to 30 min worth (depending on how early I can drag my butt out of the bed). My current cardio class is really intense. A solid hour of high intensity dance moves that would make you guys forget my age . I am dripping wet after class. I burn some SERIOUS calories & muscles are burning too (especially legs, butt, & abs less so upper body.

Food. Fruit in the shake is 1/2 a banana & the equivalent of 3 lg strawberries but may be blueberries, peaches, pineapple, strawberries, mango, (sometimes other berries) or some combination thereof. The snack portion I measure but not with a measuring cup (use a large ladel) so I will have to figure out how much of each thing it has worked out to be. Supper is usually a meat (chicken most of the time, sometimes beef, occasionally other meats but now will be more fish added) a veggie and sometimes a starch (now pretty much brown rice or corn tortillias, or gluten free crackers). I portion it out using a divided dish & stop eating when I am full no matter. But I get very hungry before bedtime & often end up drinking some milk (yeah, okay I'll admit it with some chocolate syrup - my weakness) or another snack (varies). Of course there are calories burned from frequent washes & detailing of Ruby & yard work. That is as much detail as I can think of right now. Got to work now (slow day here but still stuff to do). Thanks guys.

This info actually helps quite a bit. I'm going to try to show a few tricks I have used in the past that may help. I've read in previous posts your workout routine and it is fine, so the diet part is where I think you should focus so let's work with what we have.

Your first meal should be something solid as Speedy said but when you're on the go it's hard to cook so I'm going to attach a recipie that I've posted several times before because it is so usefull It's for High Protein Pancackes. The name is deceiving, it's more like a bread but anyhow the ingredients are perfect for a fat loss meal and will make breakfast a breeze when on the go, try it, you won't regret it.

As for shakes, this can make them much better. When we talk about sugars and carbs raising insulin levels rapidly the shakes you're describing will do this so think about this, when you make a shake or a meal for that matter although one ingredient may be high glycemic the meal as a whole may not be so make your shakes a balanced meal replacement instead, here is a recipie for one such shake that I use.

1 1/2 scoops chocalate protein powder
1/2 banana
1/2 cup blueberries
1 tsp ground flax seed
1/2 cup oatmeal
1 to 1 1/2 cups water
several ice cubes

Blend untill a milkshake like consistancy. Withn this you get the benefits of the fruit you want, a good shot of protein, an excellent carb and fat source. What happens here is where as the oatmeal is low glycemic and slow digesting it offsets the higher glycemic fruits, you get a good EFA which also slows digestion and helps you feel fuller longer. Now this shake not only tastes good but is a liquid meal. You can adjust it for your own taste, for example you could use any berry, you could substitute the flax seed for almonds or walnuts or even a tbspn of peanut butter, just keep the proportions close to what I have listed and you're good.

For your shake at night if again you use chocolate protein powder instead of syrup you get your chocolate flavor and a good shot of protein, if you use water that's great but not as flavorful so you could use no fat milk but it is a simple carb

Once you have a few go to meals like this you don't have to count the cals because they're always the same and you can whip them up without even thinking about it.

The high protein pancakes are just such a meal so here is the recipie but I will change it up a bit to more fit your caloric needs as they are a bit high in carbs as is.

I find the best way would be double the recipie then using a measuring cup use 1 and 1/4 cups for each pancake which will be one meal, you should end up with about 3 instead of the two. You can grab one on the way out the door in the morning and eat it on the fly if need be and you'll be right on target with a good meal plan.

[RubyCamaro]

Okay, those are good. I'll have to get the stuff together for those & try them. I had a lot of notes to do tonight when I got home (messed around on C5 too much at work today so I did not have much time for C5 tonight). I know you guys have talked about protien powders a lot before but could you tell me some good ones again (just don't have time to look back for them).

I did not talk about my lunch at work. Those have been a challenge. I usually end up having to eat while sitting at my desk multi tasking. Before I went no gluten I was cooking chicken breasts & making sandwiches with them, pepper strips & whole wheat sandwich rounds. Sometimes have taken boiled eggs or a few select frozen prepared items to microwave. More recently I have been taking Amy's all natural gluten free entrees. I boiled some more eggs tonight. Okay, I am about to fall asleep. I surender for tonight. Sleep well all.

[CFD]

Originally Posted by RubyCamaro

Okay, those are good. I'll have to get the stuff together for those & try them. I had a lot of notes to do tonight when I got home (messed around on C5 too much at work today so I did not have much time for C5 tonight). I know you guys have talked about protien powders a lot before but could you tell me some good ones again (just don't have time to look back for them).

I did not talk about my lunch at work. Those have been a challenge. I usually end up having to eat while sitting at my desk multi tasking. Before I went no gluten I was cooking chicken breasts & making sandwiches with them, pepper strips & whole wheat sandwich rounds. Sometimes have taken boiled eggs or a few select frozen prepared items to microwave. More recently I have been taking Amy's all natural gluten free entrees. I boiled some more eggs tonight. Okay, I am about to fall asleep. I surender for tonight. Sleep well all.

There are many protein powders , some are good some are not but you can go with ON (Optimum Nutrition) Gold Standard whey protein. If there is a GNC near you it is or was as of last week on sale. One thing to keep in mind is that some of the various flavors have a bit more sugar, I always get chocolate and/or vanilla as they are the most usefull in recipies and on their own. While you are there, they sell the Accu-measure fat caliper which I think will be ideal for tracking your progress.

Lunches should be simple especially if you have a microwave handy. The posibilities are endless but something I do that is so easy. I get Perdue perfect portion chicken breast, each one is 3-4 oz , dice it up, then I use frozen stir fry veggies, in a skillet sautee the chicken and veggies ( about 1-1 1/2 cups) in 1 tbs olive oil, if you want to liven it up a bit you can add about 1/4 cup of organic salsa, depending on your meals for the rest of the day if you are going to add in a starchy carb you can put about a half cup of brown rice, half of a SMALL sweet potato etc. put them in a small microwaveable container and freeze them. Now on your way to work in the morning grab one of your protein pancakes and a frozen stir fry and you have two perfect meals for the day out of the way. Again you can substitute for example instead of chicken you could use 3-4 oz of lean steak or turkey breast. You don't need to follow these recipies but it gives you an idea of ways to figure it out once and then you don't have to count cals as such for those specific meals.

[RubyCamaro]

Thanks! I will spend some time tomorrow (when I am not so tired) to make up a shopping list, then do some prep sometime this weekend.

[RubyCamaro]

Originally Posted by Speedy1975

I didn't realize you were so close to me Ruby. You can check out www.crossfithermitage.com That's where I go on Tues and Thurs nights and it's a lot of fun and a good workout, but be ready to get your ass handed to you. The workouts are setup in such a way that you do max effort for YOUR body. Pretty cool stuff.

Add in cardio on Saturday. Even if it's just a 30-40 min walk. Do it early in the day...before 9am preferably as that'll get the metabolism rockin early. If you can do your cardio in the morning it'll do you more good. Try adding a walk in the morning, it doesn't take a WHOLE lot to jump start the body. Try adding a 30 min walk on Tues and Thur morning before breakfast. DO NOT skip breakfast ever.

Pretty cool looking program but that is a pretty good haul from Springfield and from Metro Center. My tight schedule would make that pertty difficult.

[PQ]

Ok.

Got some pics from before March. and the bottom ones were this morning.

Lost 31 pounds in the past 3 months.

[kalimus]

Damn brother. You look about 10 years younger from that third picture to your last one! Good job!

[Bonnie]

Great Job Babe, you really do look alot younger with the weight off!!


HOT!!

[RubyCamaro]

Lookin Good PQ! But then you have some pretty good inspiration there beside you.

[wyoming zl1]

First off Congratz to all of you making positive changes in your life. It is time for me to join you all and it has been very motivational to read your progress. I need to lose about 40lbs and i guess no better time to start then now. Headed out to jog/walk with my wife, then to the store to purg our kitchen of the bad and put in healthy choices.

[kalimus]

Originally Posted by wyoming zl1

no better time to start then now.

This is a true statement

[bossbunny]

PQ, holy crap! You look great and definitely younger!