i am doing great!! i increased my cals. the last two days and i'm feeling much better already. i fought the urge to weigh today b/c tomorrow is my "offical" weigh in although i usually check everyday..lol but i'm feeling too good to take the small hit of a gain if there is one and i'm feeling in the "zone" right now...=) here is some more info i've come across. hope everyone has a great sunny sunday!! =)
Fitness Advice Question: I have lost 63 pounds over 2 years on the weight watchers program. Since July, I have started walking and now own a treadmill and exercise 1 hour 4 times a week. I have noticed that my weight loss is at a stand still. Should I cut back on my food intake in order to see results on the scale? I am still following the weight watchers program and I am doing the same thing I have done since I joined. I need some advice on how to make the exercise work with the diet now in order to reach my goal weight.
Fitness Advice Answer: First of all, congratulations on your amazing weight loss on the Weight Watchers program! If your current cardio routine has started to plateau your weight loss, try switching to a high intensity cardio exercise which will burn more calories and keep your body's metabolism stoked throughout the day. Great examples are sprints, jumping rope and spinning. Limit these sessions to 20 minutes. Here is a great article on burning major calories with different cardio exercises:
Do not limit your calorie intake. By limiting your calories, your body will usually store more fat since it thinks its in starvation mode. Always eat 5-6 small meals throughout the day. Remember:
once again my wt. lose has slowed down and now null after a slight gain. so i've been looking back at what i'm doing. the first thing is i'm not sleeping enough. i'm not eating enough times suring the day and yielding the proper calorie intake. i know what i should be doing but teaching an old dog new tricks can ne hard, so i went on one of my infomation serches. i always find what i already knew but for some reason its like a wake up call...so heres what i found and thought i'd share it. it helps me to keep reading heathy tips maybe it will help you too....subject: The 1000 calorie diet.
If you're truly eating only 1,000 calories/day, your body will most likely go into a "storage" mode. This is basically because the moment your body thinks its not getting enough food, it will horde all the calories and hold onto the fat since it thinks its going into starvation mode. Your body will also slow down your metabolism because it thinks a "fasting state" may be close and it will want to preserve as much energy as possible. This is done through holding tight onto the fat stores and not releasing them.
The key is to increase your calories with highly nutrient dense food to fuel your body! I would recommend not eating any less than 1,500 calories/day and make sure your protein levels are kept high. In terms of diet, I would focus on lean protein sources (chicken breast, turkey breast, egg whites) and lean fibrous carbs coming mostly from non-starchy vegetables (broccoli, mushrooms, yellow squash, green peppers, etc.) Try and limit all starchy carbs from your diet and limit fruit after 6pm, since it contains lots of simple sugars which will effect your insulin levels and hinder your weight loss.
i guess when it comes to wt. loss the class room is never out...=) hope everyone is having a great weekend. i just may be back later...=)
hey everyone! =) just checking out calorie burning and came across this site and thought some of you might find it interesting too. make sure to check out how many calories are burned by jumping rope!!!! i just may have to give it a try (i can see my self now....lol) =)
Calories burned per pound of fat
What is the required number of calories burned per pound of fat?
A "burning" question we are often asked is: "What is the number of calories burned per pound of fat?
Sorry to be the bearer of bad news. The number is higher than you might think. Many dieticians agree that three thousand five hundred is the typical number of calories burned per pound of fat. Yes to lose just one pound of fat you will have to burn up 3500 calories. How much is that? Well if you are on a diet such as the 1800 diabetic diet, you are eating 1800 calories a day. So 3500 calories is about two full days worth of food. Yikes. No wonder it is so difficult to lose weight. But there is hope. You don't have to burn up all 3500 calories at one time. You can do it bit by bit. You can also avoid calories in order to avoid gaining weight. The fewer calories you add to your daily diet, the fewer you will have to try to burn off every day.
Here are some activities and how many calories they burn for you.
Just sleeping burns about 50 calories. Not bad.
An hour of gardening burns 350 to 500 calories per hour.
Skipping rope with a jump rope burns 700 calories per hour. About the same as fast running and more than jogging (see below). This is one of the best exercises, it can be done anywhere and the equipment costs less than five dollars.
Jogging at 5 miles per hour will burn around 500 calories per hour.
Aerobics classes burn about 450 to 500 calories per hour.
Walking at a normal pace, and playing golf (without a golf cart), each burn around 250 to 280 calories per hour.
Power walking can burn over 600 calories an hour. So can riding a bicycle or an exercise bike at the gym.
Housework can burn 100 to 200 calories per hour, depending on the activity level.
Another way to "burn" away calories is to simply avoid the easy ones. For example, a tablespoon of mayonnaise has 150 calories of pure fat. If you leave it off your sandwich you never have to take it off your hips later. Ask yourself, is a brief moment on the lips, worth a long time on the hips? Is this worth it, considering the number of calories burned per pound of fat? The same goes for sugary sodas. Try drinking water instead next time you are confronted with this choice. Just say, to yourself or out loud, "I'm tired of soda. It doesn't quench my thirst. I'm just going to have good old water."
You save hundreds of calories here too. They all add up. Avoiding 3500 calories this way keeps another pound of fat from being added to your body. One less to try to remove later. Every time you eat, try to keep in mind the number 3500 - the number of calories burned per pound of fat. This is all easier said than done of course.
The increase of activity to burn calories and the lowering of calorie consumption are the two sides of the weight loss equation. Most people have a mistaken belief they have to eat less food. That is not the case. The truth is, they have to eat different food. They are eating the wrong foods. You can go to McDonald's restaurants and order a cheeseburger, fries and a soda... or you can order a chicken breast sandwich on a whole wheat bun, with a glass of water. If you weigh the meals they are about the same quantity of food. The difference is in the ingredients. In the calories burned per pound of fat. One meal has far more calories and fat than the other. An ounce of lean chicken is not the same as an ounce of butter. So you don't always have to eat less food, you may simply need to eat different food. If you can change your eating habits, one little habit at a time, you can change your body.
What habit will you start with? The soda? The mayonnaise? Switching from creamy coffee drinks to plain? Small changes add up for you or against you.
We wish you all the best of success in making these small changes. Good luck and stay positive. You can do it.
i'm feeling a little better today. just really tired. weighed in this moring at 228.4 so thats a loss of 0.04 lbs. and now 1.4 lbs. to go and get back to where i left off....=)
i hope everyone is doing great !
thanks for the comments...its nice to have an ear that a mouth won't judge later....=)
know along my journey the road i will travel will rise and fall and even level out.
well i've gained 1.8 pounds according to the scale this morning. i'm not crushed its just part of my journey. i guess what i'm bummed about is that i haven't lost control but have been really emotional needy w/ food. i want to blame it on the full moon but i'm more sure it was my ex-husband's verbal dumping on monday. i vented to my husband that night and have not spoken about it since. why do i let him shake my tree like that!! we were together (relationship and marriage) for 16 years and have been separated/divorced since 12/97' and this emotional sludge i'm drugging through is BS!! i can't even say for sure the way i'm feeling is all him, maybe it is the moon. b/c honestly i don't love him, care about him, or care about what he thinks of me but it still bothers me that he lives in his own world and the truth is only what he says it is. he remembers only what he wants to or made up and told so much that it becomes truth to him. he doesn't remember, so he says about the physical abuse, he'll admit that once in a while he'd smack me....smack me..hell that was a good day...what about the days i was hit w/ a fist or spit on...yes, how disgusting is that...how disrespectable it that!!! then when we separated i had to hear the question of what "did i do" b/c hes such a wonderful man...b/c i hide the life we lived....leave it to beaver by day....hell house by night. maybe that's why i'm still angry and i hate to admit that! i'm angry b/c "i accept" the responsibility for "letting" him do the things he did to me. but he won't even admit he treated me wrong, bad, terrible, disrespectful!!! he says he was good to me and took care of me. the phrase: "in truth there are only thee things for sure, there is his truth, her truth, and the truth" i just got to stop this right now right here or hes still controlling my life!! sabotaging my present life changes and my thoughts which only belong to the people w/ me here and now in this life not back there where he ruled every breath i took. sorry for venting. sometimes i have to write it out and by doing so i will truly believe in myself, growth, strength, and my control over my life and then i can let it go. i can't change him or what has happened. i can only change me and leave the past where it belongs...behind me...i leave it here.
i hope every one else is doing much better...=) see you tomorrow where i'll be back on track!
today was my last day off of my 4 day weekend...=( i was up and moving pretty early, not my usual when i have a day off and my little guy at daycare (my husband dropped him off) but that was ok i had lots planned. it was in the low 80's today, thank God it was windy. i'm not much for heat. so i was out of the house by 8:30 getting my food shopping done and to spring clean!! all was great until later in the day when my ex-husband called. i knew it couldn't be good b/c our kids are 20 and almost 18 and they have cell phones and he never calls the house. so like a dummy i answered.
he said that our daughter wasn't answering his calls but i knew she had been talking on the phone when she left to go pick up her baby brother for me so i could finish up in the living room. then he went on to say things to make me ask if everything was ok. another huge mistake! you see he was and probably still is an abuser. when we were going through our divorce he'd kick in the doors beat me up and some nights i could feel he was out there and i'd get up in the dark and get dressed w/ sneakers and all and sit in the dark and wait. some nights nothing ever happened except noises outside, i learned on his friends on the police force left my 911 calls unanswered so i found a hot line for battered woman. you could call anytime and just talk w/ out giving a name or they would come and pick you and your children up and hide you away and help you get on your feet as well as give advise, support and even legal help if needed. but i would only call and they told me only 3% of abusers change, well i guess my ex's spots will never change they also so that when his life gets bad he'll always say its my fault so true to what they know i'm sure that's why he called b/c life isn't a bowl full of cherries for him right now. of course theres 650 miles between us and my now husband would clean the streets w/ him but he still shakes my insides i can't believe that stress was once my everyday life. i remained calm and cool. he ended up hanging up on me and i called right back wanting to say some really ugly things but why??? so when the voice mail picked up i just said, i was gonna say something but forget it, i hope everything works out for you. and when i hung up i went straight to the kitchen and started going through the cabinets at first i didn't even realize i was doing it but when i did i said out loud, what the heck am i doing????
wow, so that's how it happened. w/out even thinking food went in like a zombie. i wonder what comfort it gave me b/c he was always on me about my weight and i was a whole lot smaller back then, but i am proud of myself that i didn't let him know i was shaking and he made me that way and i am proud that he didn't send me into a food binge. i admit i was cooking one of my fav. dinners, fried pork chops w/ tiny cut potatos and spices and yes, corn. i usually ate 2-3 pork chops and seconds, maybe 3rds. of the potatos and corn w/ about 2 glasses of coke or pepsi. well i had one pork chop, about 1/2- 1/4 a cup of potatos, and a about 1/2-1/4 cup of corn. i used a smaller plate not my big dinner size plate so that helped control my portions sizes and i still am stuffed!! i did have a glass of grape cran juice after. wow, just can't believe i'm as full as i feel and ate just a fraction of what i once did.
i am also proud to announce that my good friend, "beth ann" aka "burning my tires" (big race fan...go figure the blog title...lol) has joined extrapounds to blog!! thank God...=) when my ex hit me w/ a car and i had to have surgery she was a huge help and as i got better i used a cane...and when she helped me up and down stairs i'd joke that this would be us in our 80's and i've often thought about that time looking at us both now and our unhealthy lifestyles and i started to truly wonder if we'd make it to that time. i'm glad shes on this wagon ride w/ me here and now...at least i know for sure if i start tofall off the wagon she'll be there to grab my hand as i will for her...=) as we will for the many friends i have made here and she will too....=)
p.s. i forgot to weigh this morning so i didn't at all b/c i always weigh more in the evening.
This share of info. was inspired by Forgiven...=) i have tons of questions about all things in life. that's just my nature as i'm sure it is for so many other people. so it seems that water consumption is on every ones mind including mine all the time.
i've heard that you need to drink 8-8 ozs. daily. then something about another 8 ozs. in addition to every pound you want to lose...or something to that effect. then i've heard that its ok to add a little crystal lite to your water but i thought the point was getting a clear fluid helped your body to flush out toxins and not work so hard to brake it down. then i've also heard that the food and our regular drinks during the day counts toward your 8 glasses. then i've heard too much water can hurt us too.
so whats really up w/ water???? when you really think about it, if you live in the city you have "treated" water and the body takes out the added chemicals and minerals anyway. if you drink bottled water, who really knows about true purity and the body is still gonna work at taking the minerals out. so heres my question? the body is gonna process what ever we drink and work a little harder at things that contain more things in it so then does it really matter? and how much is too little or too much water? here are a few links that i found and wanted to share. i would love to hear every ones take on water and i hope the info i'm passing along can help us all to make the right choice for our personal needs and abilities since for some of us, me...drinking the required amount of water is a second job in my life....GHRRRRR
How much water should you drink each day? — a simple question with no easy answer. Just as you are unique, so are your water needs. And how much water you need depends on many factors, including your health status, how active you are and where you live.
Though no single formula fits all people, several guidelines are available to help you estimate how much to drink each day. Delve into your daily fluid needs to learn how your body uses water and what factors may increase — or decrease — your water requirements.
This isn't an easy question to answer. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.
Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.
You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well. Water: How much should you drink every day?
some more food for thought about water
Drinking water at every opportunity can cause serious problems, such as hyponatraemia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function.
Initial symptoms of over-hydration include dizziness, nausea, apathy and confusion. However these symptoms are also associated with dehydration - so it's important to be aware of how much you are drinking. How Much Water Should You Drink?
hello-hello...=) well i must say my trip to the produce section at the grocery store was not as easy as i thought it would be. i was excited about my trip though, it truly feels like every effort i make toward changing my life for the healthiest just revs up my engine and motivates me more. then i walked through the door and over to the produce and then got over whelmed. the first mistake was going to a new store to shop b/c the produce prices were higher than where i usually shop but their meats were a little less and better/ fresher lean cuts of meat. but to my disappointment i wasn't as adventuress as i wanted to be. i bought broccoli, cauliflower, carrots (which i know is full of sugar), and a zucchini....=( i drove home bummed and as usual i keep telling myself...."I NEED A PLAN" before going to shop for veggies again. its funny how what has happened to you in your life reflects on you for the rest of it.
i once was married to a man that was physically and emotionally abuser. the relationship started when i was 13 and started to end at 29 lots of details and a long story so i'll stop there. he controlled every move i made or thought. if he said the grass was blue and the sky was green i'd say...yep, sure is. but he didn't have all of me. inside i was "planning" and saving money i'd save w/ coupons and such for the day i'd take control of my life and i knew one day i would. so i guess that's where the need to make a plan comes from. b/c w/ a plan in hand i can keep checking it, revise it, and reassure myself there will be a positive out come at the end.
even though its been 9 yrs since my divorce and i have remarried to a wonderful understand man who accepts me any way i am inside and out i am still influenced from the past. i think my need to control my environment the best i can comes from not having it for so long in my life. that my comfort and reward system comes from my inner turmoil and self medicating w/ food and thank God not drugs or alcohol. in the beginning of my divorce my ex hit me w/ a car and i had to have knee surgery which has reflected on my activities but more so an excuse giving me the perfect reason not to exercise even though it does still hurt from time to time. i don't know if its my age or if i am actually taking that hard long look at myself inside not just on the outside like so many times before but this journey i have realized i have a whole bunch other issues that are attached to the size of me and for the first time i feel like i'm gonna do this, lose weight, get healthy, and get rid of a whole lot of other baggage i shouldn't be carrying around anymore. the past is the past. it will influence my future choice b/c lessons were learned...but is not be allowed to live here in the presence w/ me anymore!
i have also been reading the book, "The Biggest Loser". i love that show and try to see every episode and i actually bought the book thinking that maybe it would give a little gossip about matt and suzie from season two b/c i heard they were dating. but what i got instead was a gold mine!! i actually think i could follow their diet plan and do their suggested exercises. its not intense like the show b/c those people are competing for money so its crazy intense w/ 5-6 hrs. of exercise. this is a 12 week program. it explains the diet, reading labels, what the body needs and what to look for in a food, and a exercise program that has 3 levels so that someone like me who hasn't done a lot of exercising doesn't feel over whelmed w/ "i can't do this" to "yeah, i can do this". the book is only about 180 pages w/ lots of pictures and only gives you what you need to know. there is a day of eating template which i thought was cool where you'd plug in what you wanted to eat from there custom 4 tier food pyramid. then an example diet plan for the week and a bunch of recipes. i just love it. i'm almost done w/ it but i'm gonna read it again to just make sure i understand every thing then again sit down and "plan" out how i might eat on this diet and see if its something i truly could do and rep the benefits of healthy eating and learn to do that on my own which ties into the mishap veggie adventure. there are some recipes for seasoning veggies so before next trip to the produce section i'm gonna make a list and know what i want to try and how i will make it at home....=)
feed your self every day w/ healthy food and lots of water as well as feeding your self w/ nutritional education that we once knew and forgot or never really learned!...that's my goal...=) hope everyone has an awesome weekend, oh almost forgot!!! i'm on the move again...227.0 !!!even!!! go me!!! =)
i had a very busy day at work today. the other hygienist called in and i worked her and my room and both our schedules. i saw a lot of people today but didn't get to spend the quality time w/ my favorite patients like i usually do so now i have to wait 3-6 months before i see them again. most are up in age and i believe they keep such a good show record b/c we talk and laugh and some i believe come for just a hug. when i worked in ny it was always a fast pace all about the money office or clinic. but where i work now is a small family practice that is three generations of patients. the doc i work for was once a hygienist and worked there before going to dental school and then returned buying out the practice. so the patients there are very special and some are very strange but lovable...=) even though i am really tired and felt rushed today as always i enjoyed myself...=)
tomorrow i start my 4 day weekend. my work week is only 4 days and the doc. schedules our days to work so that we get two 4 day weekends a month. i love that! so i'm gonna have lunch w/ my husband and then go shopping....and guess what i'm gonna buy...you guessed it...veggies. i'm gonna try some of the ideas i got in my comments and i'm gonna play around w/ seasonings so it should be interesting....=)
well before my head plops down on the desk i wanna check in on some friends then head to bed....hope everyone is doing great or hanging in there!! =)
nothing lost and nothing gained.... but still a win!
thanks for the comments...=) keep them coming!!! it really motivates me and feeling like i might be helping others as well as commenting on blogs makes me feel really good which helps keep my spirits up and my mind focused!
it seems all this veggie talk has sparked a craving to actually eat them. i haven't yet!...lol but i am thinking about it, steaming, grilling, a stir fry in olive oil spray and wanting to experiment w/ seasonings.... ..can you believe this is me talking!!!!!! or this was sparked from a new cooking reality show that was on tonight where chefs from all walks of life are competing against each other for what ever the prize is?? but where ever this feeling is coming from i hope this craving to eat healthier stays w/ me...=)
tonight my favorite reality tv show came back on...."The Biggest Loser"... i love that freakin show!! i just love to watch them get on the scale and i try to compare myself to their body shape and then when they lose i think that could be me!!! i get all excited and i tear up at their stories and accomplishments...and it makes me wanna succeed too!! i just have to keep feeding myself w/ what ever it is that motivates me, here, tv, books, others stories, what ever it takes to change my life!!
one more thing!!!! i drank ALL my 64 ozs. of water today!!!! =) that's like eating veggies to me here lately...lol well i hope everyone is doing great !!! =)
