NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[BowtieBelle]

Originally Posted by CFD

There is so much I would like to know but let me ask a few things. I would like to come up with a few ideas for you.

What is your typical schedule like?

the chicken and cheese cristitos and the bagel dogs are they a processed frozen food that you just heat or nuke and eat?

Do you eat oatmeal? if not is it because of taste?

Ok my schedule. I get up between 7 and 8 depending on where I'm staying (in town with my parents to ease my commute or out of town at my house). I am at work by 8:30am. I'm a paralegal. Lunch is 12-1 and i leave the office because i gotta get away by that point. I can eat anytime I want though; office is lax. I am off at 5. Tan and hit the gym by 6, done by 7:00 or 7:30 then do homework, relax, asleep by midnight.

Yes they are processed frozen food. I don't have a lot of time to cook anymore. I love cooking but. I'm not home enough. I've been trying to have Lean Cuisine for dinner lately after my workout.... That's when I eat. I cook when I can. Maybe 3 nights a week? It's hard cooking for one person and I don't eat leftovers.

I hate oatmeal. I refuse to eat it because of the texture and the flavor but mainly the texture. It makes me gag. :(

The trainer today told me I should be eating about 1500 calories daily. He said no more than 31g of fat. He said I should eat about 131g of protein and 150g or less carbs. Is that right at all?

[RubyCamaro]

Okay back to work & back on track. I started the day with my usual protien/fruit shake & coffee. Lunch & snacks at work consisted of my home made trail mix, carrots, my home made chicken & peppers on whole wheat rounds sandwich & grapes. Then Zumba (that instructor is serious as a heart attack!) after work & supper was home made chicken noodle soup (made with boneless/skinless chicken breast, low sodium broth, carrots, spices & whole wheat noodles). I feel good!

[CFD]

Originally Posted by BowtieBelle

Ok my schedule. I get up between 7 and 8 depending on where I'm staying (in town with my parents to ease my commute or out of town at my house). I am at work by 8:30am. I'm a paralegal. Lunch is 12-1 and i leave the office because i gotta get away by that point. I can eat anytime I want though; office is lax. I am off at 5. Tan and hit the gym by 6, done by 7:00 or 7:30 then do homework, relax, asleep by midnight.

Yes they are processed frozen food. I don't have a lot of time to cook anymore. I love cooking but. I'm not home enough. I've been trying to have Lean Cuisine for dinner lately after my workout.... That's when I eat. I cook when I can. Maybe 3 nights a week? It's hard cooking for one person and I don't eat leftovers.

I hate oatmeal. I refuse to eat it because of the texture and the flavor but mainly the texture. It makes me gag. :(

The trainer today told me I should be eating about 1500 calories daily. He said no more than 31g of fat. He said I should eat about 131g of protein and 150g or less carbs. Is that right at all?

Everyone's body is different so it's hard to say what percentages are exactly right that's why you keep track of everything so you can make adjustments according to your results. On an average 1400 cals would be as low as I would go depending on your stats, that would be around a 30-45-25 ratio,this is very low carb. 1600 I would consider moderate and a good starting point,your trainer is right down the middle so it would appear that is about right. if you eat the 150g carbs, 131g protein and 31g fat you would be at a ratio of about 42-35-23 ratio,now if you ate a little less than 151g carbs as he suggested and a little less than the 31g fat you would make up the cals in protein and you would be at the 40 40 20 ratio. I personally like to see a little higher protein ratio which would be around the 40-40-20 ratio I listed so yes again he is on target. They are both very close and as I said if you follow either of those for a period of a few weeks then they can be dialed in. As you can see, his numbers and mine are very close as they would be with any trainer because these are known to be effective for most people, it's not guess work.

I won't be able to do it tonight but I have templetes on how to construct meals as well as many recipies that I think will get you on track. I will scan them tomorrow and post them. I think you will find some that will make things easy for you.

You may not realize it but by looking at what you have posted tonight I have a good idea why your results haven't been what you are hoping for and can see ways to improve so it has been very productive. By the weeks end I think we will have a solid plan in place and that is a major part of it.

[CFD]

Originally Posted by RubyCamaro

Okay back to work & back on track. I started the day with my usual protien/fruit shake & coffee. Lunch & snacks at work consisted of my home made trail mix, carrots, my home made chicken & peppers on whole wheat rounds sandwich & grapes. Then Zumba (that instructor is serious as a heart attack!) after work & supper was home made chicken noodle soup (made with boneless/skinless chicken breast, low sodium broth, carrots, spices & whole wheat noodles). I feel good!

It sounds like you've got a handlle on it, with an instructor to push you I think you're really going to start seeing results.

[CFD]

This is nothing new, it is talked about here all the time but is worth mentioning again for those joining in.

1. Include a healthy protein source into every one of your meals
(this includes snacks as well).

Healthy sources of protein and good fat slow down the conversion of
carbohydrates into glucose (sugar) in your blood stream, keeping
your blood sugar stable throughout the day.

Many times the "crash" people feel after lunch or breakfast is their
blood sugar spiking high and then "crashing" real low because they ate
a meal that was carbohydrate dense and not balanced with enough protein.

Adding in a healthy protein source like organic eggs, natural meats
or poultry, wild fish and raw nuts can ensure your blood sugar
doesn't go on a rollercoaster ride every time you eat.

Instead of grabbing pretzels from the vending machine in the afternoon,
go for some raw almonds and a fruit and that will keep your energy
levels sustained for the rest of the afternoon.

2. Stay hydrated all day.

Most people know they should be drinking water, but what they don't
know is that it directly affects their energy levels throughout the day.

Consider this: your brain is approximately 80% water.

Staying hydrated helps you maintain mental energy while avoiding fatigue
and headaches. Water also plays a vital role in your body's ability
to flush toxins. Organs have to work harder when you don't have
enough water, thus, causing fatigue.

3. Be cautious with caffeine intake.

I am not suggesting you completely eliminate your morning java or
your breakfast tea. But many people take their "cup of joe" and
turn it into "way too many cups of joe". Yes, caffeine will give
you a quick boost in energy, but will almost always send you
crashing just a few hours later.

Caffeinated beverages will also dehydrate your body, and
dehydration will cause you to feel fatigued (tip #2). Try to keep
your caffeine beverages to a maximum of 1-2 per day. I would also
suggest drinking those before 1pm as drinking caffeine any later
than that can disrupt your ability to fall asleep that night.

4. Beware of "white" carbs.

"White Carbs"(breads, pastas, cereals, baked goods) break down
quickly causing a fast spike in blood sugar. You'll feel a quick
rush of energy, but then a big drop...causing your energy (and your
mood) to drop along with it. Also, when too much sugar floods the
system all at once, your body can't use it all for energy and
converts it to stored fat.

While it is correct that carbs give you energy, too many carbs at
once will actually lead to fatigue and lethargy. I would highly
suggest keeping the "white carbs" to a minimum and eating
healthier, fibrous carbs like oats, quinoa, sweet potatoes and a
variety of fruits and vegetables.

And always be sure to eat those carbs alongside a healthy protein (tip #1).

5. Do a quick 5-minute mini-exercise circuit at any point during the day.

Yes, even a quick 5-minute exercise routine is enough to get your
blood circulating, sending more oxygen to your muscles and brain
and giving you a boost in energy. Quick bursts of exercise will
also increase your metabolism, not only helping you keep the excess
pounds off, but giving you a burst of energy as well.

If I start to feel the "afternoon energy crash", I will get up from
my office chair and do 1 minute of body weight squats, 1 minute of
pushups over my desk, 1 minute of jumping jacks, and 2 minutes of
lower and upper body stretches. It may not sound like very much,
but I assure you that in less than 5 minutes, I am "pumped" and
ready to get back to work.

Give the above 5 suggestions a try and you will see firsthand that
you do have more than enough hours in each day when you energy
levels are at their maximum all day long.





================================================== ====

[bossbunny]

Originally Posted by RubyCamaro

Okay back to work & back on track. I started the day with my usual protien/fruit shake & coffee. Lunch & snacks at work consisted of my home made trail mix, carrots, my home made chicken & peppers on whole wheat rounds sandwich & grapes. Then Zumba (that instructor is serious as a heart attack!) after work & supper was home made chicken noodle soup (made with boneless/skinless chicken breast, low sodium broth, carrots, spices & whole wheat noodles). I feel good!

Sounds like you got it down girl!! Pass me some soup!

[bossbunny]

Originally Posted by CFD

This is nothing new, it is talked about here all the time but is worth mentioning again for those joining in.

1. Include a healthy protein source into every one of your meals
(this includes snacks as well).

Healthy sources of protein and good fat slow down the conversion of
carbohydrates into glucose (sugar) in your blood stream, keeping
your blood sugar stable throughout the day.

Many times the "crash" people feel after lunch or breakfast is their
blood sugar spiking high and then "crashing" real low because they ate
a meal that was carbohydrate dense and not balanced with enough protein.

Adding in a healthy protein source like organic eggs, natural meats
or poultry, wild fish and raw nuts can ensure your blood sugar
doesn't go on a rollercoaster ride every time you eat.

Instead of grabbing pretzels from the vending machine in the afternoon,
go for some raw almonds and a fruit and that will keep your energy
levels sustained for the rest of the afternoon.

2. Stay hydrated all day.

Most people know they should be drinking water, but what they don't
know is that it directly affects their energy levels throughout the day.

Consider this: your brain is approximately 80% water.

Staying hydrated helps you maintain mental energy while avoiding fatigue
and headaches. Water also plays a vital role in your body's ability
to flush toxins. Organs have to work harder when you don't have
enough water, thus, causing fatigue.

3. Be cautious with caffeine intake.

I am not suggesting you completely eliminate your morning java or
your breakfast tea. But many people take their "cup of joe" and
turn it into "way too many cups of joe". Yes, caffeine will give
you a quick boost in energy, but will almost always send you
crashing just a few hours later.

Caffeinated beverages will also dehydrate your body, and
dehydration will cause you to feel fatigued (tip #2). Try to keep
your caffeine beverages to a maximum of 1-2 per day. I would also
suggest drinking those before 1pm as drinking caffeine any later
than that can disrupt your ability to fall asleep that night.

4. Beware of "white" carbs.

"White Carbs"(breads, pastas, cereals, baked goods) break down
quickly causing a fast spike in blood sugar. You'll feel a quick
rush of energy, but then a big drop...causing your energy (and your
mood) to drop along with it. Also, when too much sugar floods the
system all at once, your body can't use it all for energy and
converts it to stored fat.

While it is correct that carbs give you energy, too many carbs at
once will actually lead to fatigue and lethargy. I would highly
suggest keeping the "white carbs" to a minimum and eating
healthier, fibrous carbs like oats, quinoa, sweet potatoes and a
variety of fruits and vegetables.

And always be sure to eat those carbs alongside a healthy protein (tip #1).

5. Do a quick 5-minute mini-exercise circuit at any point during the day.

Yes, even a quick 5-minute exercise routine is enough to get your
blood circulating, sending more oxygen to your muscles and brain
and giving you a boost in energy. Quick bursts of exercise will
also increase your metabolism, not only helping you keep the excess
pounds off, but giving you a burst of energy as well.

If I start to feel the "afternoon energy crash", I will get up from
my office chair and do 1 minute of body weight squats, 1 minute of
pushups over my desk, 1 minute of jumping jacks, and 2 minutes of
lower and upper body stretches. It may not sound like very much,
but I assure you that in less than 5 minutes, I am "pumped" and
ready to get back to work.

Give the above 5 suggestions a try and you will see firsthand that
you do have more than enough hours in each day when you energy
levels are at their maximum all day long.

================================================== ====

Good tips. In the afternoons if I start zoning out I go run the stairs. People look at me weird but oh well.

[Jeffm]

1/31/12: Weight Day Lifted multiple sets of weights rode bike for 10 mins Burned658 Calories, Max HR 233, Avg HR 208, Was a good day trainer and I are on the same page this is about losing weight not becoming a bodybuilder. Lost 3 lbs since Last Tuesday down to 407 lbs look out 300's here i come. Thanks again for all your Support.

[bossbunny]

Originally Posted by Jeffm

1/31/12: Weight Day Lifted multiple sets of weights rode bike for 10 mins Burned658 Calories, Max HR 233, Avg HR 208, Was a good day trainer and I are on the same page this is about losing weight not becoming a bodybuilder. Lost 3 lbs since Last Tuesday down to 407 lbs look out 300's here i come. Thanks again for all your Support.

Sounds great! Congrats on the 3lbs!! You are going to feel so great when you break into the 300s! I'm so excited for you! Keep it up!

[Bonnie]

Originally Posted by RubyCamaro

Okay back to work & back on track. I started the day with my usual protien/fruit shake & coffee. Lunch & snacks at work consisted of my home made trail mix, carrots, my home made chicken & peppers on whole wheat rounds sandwich & grapes. Then Zumba (that instructor is serious as a heart attack!) after work & supper was home made chicken noodle soup (made with boneless/skinless chicken breast, low sodium broth, carrots, spices & whole wheat noodles). I feel good!

Keep Rockin Ruby! You got this!

Originally Posted by CFD

This is nothing new, it is talked about here all the time but is worth mentioning again for those joining in.

1. Include a healthy protein source into every one of your meals
(this includes snacks as well).

Healthy sources of protein and good fat slow down the conversion of
carbohydrates into glucose (sugar) in your blood stream, keeping
your blood sugar stable throughout the day.

Many times the "crash" people feel after lunch or breakfast is their
blood sugar spiking high and then "crashing" real low because they ate
a meal that was carbohydrate dense and not balanced with enough protein.

Adding in a healthy protein source like organic eggs, natural meats
or poultry, wild fish and raw nuts can ensure your blood sugar
doesn't go on a rollercoaster ride every time you eat.

Instead of grabbing pretzels from the vending machine in the afternoon,
go for some raw almonds and a fruit and that will keep your energy
levels sustained for the rest of the afternoon.

2. Stay hydrated all day.

Most people know they should be drinking water, but what they don't
know is that it directly affects their energy levels throughout the day.

Consider this: your brain is approximately 80% water.

Staying hydrated helps you maintain mental energy while avoiding fatigue
and headaches. Water also plays a vital role in your body's ability
to flush toxins. Organs have to work harder when you don't have
enough water, thus, causing fatigue.

3. Be cautious with caffeine intake.

I am not suggesting you completely eliminate your morning java or
your breakfast tea. But many people take their "cup of joe" and
turn it into "way too many cups of joe". Yes, caffeine will give
you a quick boost in energy, but will almost always send you
crashing just a few hours later.

Caffeinated beverages will also dehydrate your body, and
dehydration will cause you to feel fatigued (tip #2). Try to keep
your caffeine beverages to a maximum of 1-2 per day. I would also
suggest drinking those before 1pm as drinking caffeine any later
than that can disrupt your ability to fall asleep that night.

4. Beware of "white" carbs.

"White Carbs"(breads, pastas, cereals, baked goods) break down
quickly causing a fast spike in blood sugar. You'll feel a quick
rush of energy, but then a big drop...causing your energy (and your
mood) to drop along with it. Also, when too much sugar floods the
system all at once, your body can't use it all for energy and
converts it to stored fat.

While it is correct that carbs give you energy, too many carbs at
once will actually lead to fatigue and lethargy. I would highly
suggest keeping the "white carbs" to a minimum and eating
healthier, fibrous carbs like oats, quinoa, sweet potatoes and a
variety of fruits and vegetables.

And always be sure to eat those carbs alongside a healthy protein (tip #1).

5. Do a quick 5-minute mini-exercise circuit at any point during the day.

Yes, even a quick 5-minute exercise routine is enough to get your
blood circulating, sending more oxygen to your muscles and brain
and giving you a boost in energy. Quick bursts of exercise will
also increase your metabolism, not only helping you keep the excess
pounds off, but giving you a burst of energy as well.

If I start to feel the "afternoon energy crash", I will get up from
my office chair and do 1 minute of body weight squats, 1 minute of
pushups over my desk, 1 minute of jumping jacks, and 2 minutes of
lower and upper body stretches. It may not sound like very much,
but I assure you that in less than 5 minutes, I am "pumped" and
ready to get back to work.

Give the above 5 suggestions a try and you will see firsthand that
you do have more than enough hours in each day when you energy
levels are at their maximum all day long.





================================================== ====

Great tips CFD! Thank you!

Originally Posted by Jeffm

1/31/12: Weight Day Lifted multiple sets of weights rode bike for 10 mins Burned658 Calories, Max HR 233, Avg HR 208, Was a good day trainer and I are on the same page this is about losing weight not becoming a bodybuilder. Lost 3 lbs since Last Tuesday down to 407 lbs look out 300's here i come. Thanks again for all your Support.

Keep going your doing it! It feels great doesn't it?!




Workouts today!



Cybex Arc – Do 7 times

Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 Pop squats


Day 2 – Shoulders/Chest/Triceps

10 x 10 seated db press

10 x 10 seated db press to the front with db’s touching

10 x 10 side db lateral raise

10 x 10 incline db press

5 x 10 flat db press

5 x 10 decline fly

10 x 10 weighted bench dips

5 x 10 wg pushdowns


We are Kickin but everyone,
Keep going and you'll be so proud you did!!!!

[Jeffm]

http://www.cnn.com/2010/HEALTH/11/08...sor/index.html

Just read this kinda humorous

[bossbunny]

Originally Posted by Jeffm

http://www.cnn.com/2010/HEALTH/11/08...sor/index.html

Just read this kinda humorous

Hahah yeah but I'm sure his arteries hate him...

[Bonnie]

Originally Posted by Jeffm

http://www.cnn.com/2010/HEALTH/11/08...sor/index.html

Just read this kinda humorous

Some people don't realize that its not just about weight loss its about being healthy, fit and having a toned body,
I think this article is the most ignorant thing I've ever read!

Originally Posted by badgebunny

Hahah yeah but I'm sure his arteries hate him...

[CFD]

Originally Posted by Jeffm

http://www.cnn.com/2010/HEALTH/11/08...sor/index.html

Just read this kinda humorous

It has been proven that a significant reduction in cals will usually result in weight loss, that is why calories count. That is also why every fad diet that comes along works in the short term, but there is a trade off. He also SUPLIMENTED with multi-vitamins AND PROTEIN. The body won't just fall appart in 10 weeks but I'm sure if he was monitoring liver functions and kidney functions signs of future failure would be evident. If the liver is forced to deal with all the extra sugar and "bad fat" it will be neglecting it's primary functions of detoxing and cleansing the body, it will eventually cause underlying health problems. This is the kind of bad info that has been poluting peoples minds just as his diet is poluting his body.