by Newborn 22 Replies latest jw friends
I'm not at all overweight but would like to lose 8 pounds...it seems impossible!!!
I think my problem is that I don't exercise enough. I don't like to! However, I do walk or cycle to work every day. I don't have a car.
I only drink water and I really mean ONLY and I eat a lot of salad and I'm really trying to cut down on candy and chocolate etc.
Just so frustrating. I want my jeans to fit perfect again!
any tips?
/Newborn
Strangely I have just lost 8 pounds. I bought myself a treadmill and did 30 mins brisk walking a day.
The other thing I have done is cut out biscuits and cake (not easy)
Sounds like your main problem is chocs and sweets. Maybe cut down on them and cut out biscuits and cake.
Good luck
alan, well done! That's great!
I know, I will try (but after Christmas)
If you have an iPhone, I recommend this application for keeping track of your calories/exercise.
Like in any project, if you don't measure things, it's hard to improve them.
Excercise Excercise Excercise!
Just 30 minutes a day get your heart rate elevated (consult your doctor on a healthy elevated excerise rate) 3-4 days a week (5 days would be better) and you'll burn that 8 lbs in no time.
Diet is also the key. Stop eating sweets, cut out your sugar intake by 50% this week, 75% next week and maintain that.
The key to weight loss is this: It's 80% Diet 20% Excercise. You'll need both to get the losses you want. I lost 12 lbs in 5 weeks by following that.
Good luck!
1. Eat less: The first couple of weeks are the hardest.
2. The real challenge isn't losing the weight; it's keeping it off once you've lost it.
3. See #1
Actually, it's not eating less Ding, it's eating smaller portions. To maintain a high metabolic rate (+ metabolic rate = calories burned) you should be eating more often through the day. 3 main meals with 2-3 snack meals (fruit, salad, etc). It's all about portion control.
If you don't get your metabolic rate up, your body goes into starvation mode and starts to hoard the fat instead of burning it, resulting in a counter productive and failed weight loss program.
The most effective way to reduce your calories is to weigh, measure and record the calories you take in, to track exactly how much you are eating, and the activities you are doing when you are eating them. Lots of people munch on things without paying attention to portion size or amount, especially if they are distracted by TV or work. Having a record allows you to see where you are spending your calories, and helps you make decisions about where you can cut back.
It's also very important to make sure that you're eating enough!! You can get a fairly good estimate of what your body's caloric needs are at the Mayo Clinic website: http://www.mayoclinic.com/health/calorie-calculator/NU00598
It only takes a very modest reduction of about 150-200 calories a day to make a difference in your weight loss efforts. The weight will come off slowly, but your body won't really notice a calorie reduction of that amount, so you won't feel hungry or have cravings.
It also helps to have your meals and snacks spaced between two to three hours apart, and include some protein every time you eat, so that your body will burn the calories at steady rate, and you won't have dips in your blood sugar that trigger cravings.
Example
7:00 a.m. Breakfast (365 calories)
2 poached eggs (150 calories)
1 slice whole grain toast (100 calories)
1 teaspoon butter (35 calories)
1 medium sized apple (75 calories)
10:00 a.m. Snack (100 calories)
1 package almonds (100 calories)
12:00 noon Lunch (300 calories)
Lean Cuisine Chicken Fettucine meal (270 calories)
1 cup Green Salad (30 calories) squeeze lemon over top for a calorie free, tangy alternative to dressings
3:00 p.m. coffee break (150 calories)
1 ounce cheddar cheese (100 calories)
4 carrot sticks (50 calories)
6:00 p.m. Dinner (410 calories)
4 ounces poached salmon (skin removed) with herbs (160 calories)
3 mini potatoes (70 calories)
1 cup steamed green beans (35 calories)
1 cup steamed carrots (55 calories)
9:00 p.m. Snack (305 calories)
1 cup bran flakes (145 calories)
½ cup skim milk (45 calories)
½ oz slivered almonds (70 calories)
½ oz dried cranberries (45 calories)
Total for the day: 1630 calories
Also, make sure you're getting enough sleep. Sleep deprivation is linked to weight gain and difficulty losing weight. If you haven't had a check up recently, maybe it's time to have one, and specifically ask for your thyroid hormone levels to be checked.
Try some regular strength training exercises. Increasing your muscle mass will allow you to burn more calories. Don't forget to include cardio, because that's how your heart muscle gets its strength training exercise. Brisk walking is a very good choice - all it costs you is a good pair of shoes every six months or so.
Weight loss is a big challenge for lots of people, but you're close to your goal weight... they always say those last 10 pounds are the hardest to get rid of! Good luck!
Potatoes, breads, Ice creams, they all hurt you..
Veggies, limited fruits, small portions of meat (no bigger than the size of your palm) only whole grains.
Increase excercise time (walking and riding bike are good!) Make sure you break a sweat..
No processed foods.
Watch salad dressing that has hidden calories.
No sugars..or at least cut back.
Dance around the house to "Beat it" for half an hour...
Snoozy..
Also watch out for fat calories, where a product may say 50 calories from fat. You don't want over 25 or 30 calories from fat.
You would be shocked at what some TV dinners have in them. Just because something is low calorie doesn't mean it is a healthy calorie..some have 200 calories from fat! That means it will go straight to your hips/heart!
