While most people spent the holiday in the company of family eating delicious food, I was at home with a fever - not fun! I ended up getting very ill on Christmas Eve and am finally starting to feel a little better.
The good thing is that I only ate soup 99% of the time, so I definitely did not overdo it with food. The bad thing is that I think my illness was somewhat self-inflicted since I was dieting and not taking my vitamins like I should have been.
Unfortunately, when you cut out 20% or so of your daily calories you may cut out a great deal of nutrients that your body relies upon. And unless you are a licensed dietitian it can be harder than you think to eat balanced meals.
So Tip #4, make sure you are taking a multi-vitamin if you are dieting to unsure no loss of nutrients.
(This tip is just a suggestion, talk to your doctor to find out what's best for you)
12.27.2007
12.21.2007
Food Journal - Tip #3
Today's tip is a very important one for serious dieters - keep a food journal! It will remind you of everything you have eaten and caloric intake throughout the day.
I enter all of my meals, snacks, and beverages in an Excel spreadsheet. At the bottom of each row indicating calories, create a formula to add it all up. Then below that you can have an additional cell that will subtract the day's total intake from your recommended intake to maintain your current weight. This will show you how many calories you reduce each day.
Here is an example:
If you are not familiar with Excel formulas, please leave a comment with your email for help on this.
I enter all of my meals, snacks, and beverages in an Excel spreadsheet. At the bottom of each row indicating calories, create a formula to add it all up. Then below that you can have an additional cell that will subtract the day's total intake from your recommended intake to maintain your current weight. This will show you how many calories you reduce each day.
Here is an example:
If you are not familiar with Excel formulas, please leave a comment with your email for help on this.
12.20.2007
Resistance Bands & Working Out at Home
My boyfriend is going to put me on a resistance band workout at home. He says it is a great way for me to tone up some of my problem areas, mostly my legs and abs.
I have no idea how this is going to work out, but it is worth a try.
I will let you know...
By the way, if you are interested in this approach you can find some information about resistance bands, purchasing them, and workouts for resistance bands at this link on About.com:
http://exercise.about.com/cs/exerciseworkouts/a/resistance.htm
I have no idea how this is going to work out, but it is worth a try.
I will let you know...
By the way, if you are interested in this approach you can find some information about resistance bands, purchasing them, and workouts for resistance bands at this link on About.com:
http://exercise.about.com/cs/exerciseworkouts/a/resistance.htm
12.19.2007
Weight, BMI, and Body Fat
Yesterday I purchased a Tanita scale, with body fat measuring capabilities. At first I was nervous that it was going to measure me incorrectly, and I wouldn't know my actual size. So when I brought the bathroom scale home I decided to test it with my hand weights (3lbs each). It measured one at 3lbs and the other at 3.2lbs. Close enough!
I'm excited to say that I weigh less than my sisters evil scale weighed me, but my body fat is at 27% - higher than I would like! The good thing about this is that I will be able to focus more on fat than on pounds, so I don't lose muscle mass.
By the way, it is the Tanita 2 Memory Body Fat Scale. Only 29.99 at Bed, Bath and Beyond (on their site too www.bedbathandbeyond.com). I used one of those 20% off coupons so it was even cheaper. I am not a big fan of wasting my money.
I'm excited to say that I weigh less than my sisters evil scale weighed me, but my body fat is at 27% - higher than I would like! The good thing about this is that I will be able to focus more on fat than on pounds, so I don't lose muscle mass.
By the way, it is the Tanita 2 Memory Body Fat Scale. Only 29.99 at Bed, Bath and Beyond (on their site too www.bedbathandbeyond.com). I used one of those 20% off coupons so it was even cheaper. I am not a big fan of wasting my money.
12.18.2007
Holiday Eating Help - Diet Tip #2
I have three holiday parties to attend this week, and a few next week. I know that if I do not plan out my eating then I will get sucked into the evil pit of greasy appetizers and carbohydrates. So I have come up with a few ideas on how to come out of this alive!
1. Bring healthy snacks to the parties
-Hummus and celery
-Fruits and veggies with low-calorie dips
-Fresh shrimp
-Salsa and baked chips
-California rolls
-Chocolate dipped strawberries
2. Eat normally through the day. Fasting will only make you fall more to temptation once you see the yummy food.
3. Workout to burn extra calories that you might ingest at the party.
4. Watch the drinks - alcoholic beverages are high in calories. Avoid drinks made with regular soda or juice. One glass of wine, champagne, or a shot of liquor all have about 100 to 150 calories (generally speaking).
1. Bring healthy snacks to the parties
-Hummus and celery
-Fruits and veggies with low-calorie dips
-Fresh shrimp
-Salsa and baked chips
-California rolls
-Chocolate dipped strawberries
2. Eat normally through the day. Fasting will only make you fall more to temptation once you see the yummy food.
3. Workout to burn extra calories that you might ingest at the party.
4. Watch the drinks - alcoholic beverages are high in calories. Avoid drinks made with regular soda or juice. One glass of wine, champagne, or a shot of liquor all have about 100 to 150 calories (generally speaking).
Diet Help and Advice
I just ran into this new site for dieters. It allows people to join groups and chat with others trying to shed some pounds or improve their body composition.
www.PEERtrainer.com
The name in itself is comforting. You can put down your diet and exercise goals, along with your food intake. It's a great way to find others that are as motivated to lose weight. The only thing I didn't like about it was that it seems like a place people will go for a while and then fall off. Other than that it might be worth checking out!
www.PEERtrainer.com
The name in itself is comforting. You can put down your diet and exercise goals, along with your food intake. It's a great way to find others that are as motivated to lose weight. The only thing I didn't like about it was that it seems like a place people will go for a while and then fall off. Other than that it might be worth checking out!
12.17.2007
Diet Tip #1
Watch what you drink! It is not just about the food you put into your body but also the beverages.
So be sure to drink water throughout the day. Not only does it keep us hydrated, but it can also help distinguish hunger pangs from thirst (often confused).
And stay away from pop and juices that are high calories! For the most beneficial diet you should also give up alcohol. However I try to squeeze in a glass of red wine - it does have antioxidants.
Try these instead:
Water with a squeeze of lemon
Canfield's or La Croix water with a taste of flavor
Green Tea (iced or hot)
So be sure to drink water throughout the day. Not only does it keep us hydrated, but it can also help distinguish hunger pangs from thirst (often confused).
And stay away from pop and juices that are high calories! For the most beneficial diet you should also give up alcohol. However I try to squeeze in a glass of red wine - it does have antioxidants.
Try these instead:
Water with a squeeze of lemon
Canfield's or La Croix water with a taste of flavor
Green Tea (iced or hot)
Diet Status - My First Week
Well, the first week did not go as spectacularly as I would have liked, but I still managed to rid 1494 calories, which should equal about .43 lbs. I'll take it. I still have about 9.57 lbs to lose, but half a pound in a week is not too bad.
I encountered some good and some bad, but over all I felt pretty good. My biggest problem was the mini getaway my boyfriend took me on. We went to Lake Geneva, WI and had a wonderfully indulgent time! Luckily I was hard core calorie counting during the week or I would have been way over my calorie allowance at the end of the week.
Difficult Times:
-Super hungry after a few days
-My boss and my boyfriend decided to gorge on french fries right next to me!!
-Eating out really takes a lot of calories (even on healthy selections)
-I'm a sucker for champagne... my boyfriend bought a couple bottles to celebrate my birthday.
Good Things:
-Veggies really help out in the hunger department. They are filling and have so few calories.
-Eating small meals throughout the day keeps energy up and hunger down.
-I'm already feeling a little more room in my jeans
-Stringently watching calories during the week gives extra leeway on the weekends.
So I have 33,506 calories to lose to hit my goal. The key to not starving yourself is exercise. It takes a lot to get me in the gym, but I love food and wine and if having those means an hour in the gym then let's do it!
I encountered some good and some bad, but over all I felt pretty good. My biggest problem was the mini getaway my boyfriend took me on. We went to Lake Geneva, WI and had a wonderfully indulgent time! Luckily I was hard core calorie counting during the week or I would have been way over my calorie allowance at the end of the week.
Difficult Times:
-Super hungry after a few days
-My boss and my boyfriend decided to gorge on french fries right next to me!!
-Eating out really takes a lot of calories (even on healthy selections)
-I'm a sucker for champagne... my boyfriend bought a couple bottles to celebrate my birthday.
Good Things:
-Veggies really help out in the hunger department. They are filling and have so few calories.
-Eating small meals throughout the day keeps energy up and hunger down.
-I'm already feeling a little more room in my jeans
-Stringently watching calories during the week gives extra leeway on the weekends.
So I have 33,506 calories to lose to hit my goal. The key to not starving yourself is exercise. It takes a lot to get me in the gym, but I love food and wine and if having those means an hour in the gym then let's do it!
12.14.2007
Calorie Burning Exercises
I need a quick way to burn calories. Going to the gym for an hour or more is just too hard for me most days. Especially with the holiday season steadily approaching and my last minute gift buying. I have composed a list of some of the quickest ways of burning 100 calories. Here it goes!
Check out Total Health on www.ivillage.com for their handy calculators.
- Jumping rope - 10 minutes
- Stationary bike - 15 minutes
- Running (6mph) - 10 minutes
- Cleaning - 35 minutes
- Brisk Walk - 20 minutes
Check out Total Health on www.ivillage.com for their handy calculators.
Eva Longoria's Cheating Husband
Okay, I know that I should be more worried about my diet and weight loss, but this whole Tony Parker cheating thing is getting to me! I don't buy Eva's speech about trusting her hubby, because I read what that hoochie model said. It sounded believable.
Model is saying that Tony cheated on Eva in France ... while they were there getting married. She also said that Tony was comfortable with the idea of cheating - we know how those NBA players get around. Which one hasn't cheated!?!
Trust me, I am not trying to stick up for that home-wrecker, but I think she found a way to get herself some publicity or just cold hard cash.
On a side note, they are both way skinnier than I would want to be anyways. They are not on my hot body list at all! Eva Longoria also has a degree in kinesiology, so she knows how to keep her body trim and slim.
If you do want to look like Eva, you will really need to adjust the calories and food intake. Fruit, veggies, egg whites, and chicken are about all you will get. Oh, and a nice hearty work out plan, with a lot of cardio.
Model is saying that Tony cheated on Eva in France ... while they were there getting married. She also said that Tony was comfortable with the idea of cheating - we know how those NBA players get around. Which one hasn't cheated!?!
Trust me, I am not trying to stick up for that home-wrecker, but I think she found a way to get herself some publicity or just cold hard cash.
On a side note, they are both way skinnier than I would want to be anyways. They are not on my hot body list at all! Eva Longoria also has a degree in kinesiology, so she knows how to keep her body trim and slim.
If you do want to look like Eva, you will really need to adjust the calories and food intake. Fruit, veggies, egg whites, and chicken are about all you will get. Oh, and a nice hearty work out plan, with a lot of cardio.
12.13.2007
Getting Rid of Cellulite
Ewww! is the only way I can describe this bumpy, ugly phenomenon. Cellulite is a problem that many women are facing and getting rid of it seems impossible.
I have tried creams, coffee grounds, and drinking buckets of water, but nothing seems to work. I am mortified of someone noticing it when I am in my bikini! Not to mention just trying to be comfortable at the beach (not that it's warm enough in Chicago right now). I position myself to minimize any "problem areas" that someone else might see. I even do this silly thing where I take my cover-up off while I am sitting on my towel and put it back on before walking around.
It is just another thing that we women have to deal with and men get to live without (mostly).
They have surgeries, pills, creams, and even machines which are supposed to rid of us cellulite. The problem with these things - they do not work! Not to say I've tried all of them but the basis behind cellulite insists that these options are completely unrealistic.
Cellulite is composed of fat deposits that sits underneath your skin and gives you that horrible dimpled look. Creams might make your skin puff up, but they cannot enter into your fat cells and smooth them out. Liposuction is a huge no-no. Some doctors may recommend it, but they are going against their own research. Liposuction has actually been found to make cellulite much worse!
Unfortunately, we cannot just get rid of these fat cells. My take on minimizing the appearance is by increasing the muscle mass. By doing strength training and stretching we can help give our legs that tight, elongated look of 20 year old.
*My boyfriends recommendation: squats and lunges. I hate them too, but they are the best. And drink water!
I have tried creams, coffee grounds, and drinking buckets of water, but nothing seems to work. I am mortified of someone noticing it when I am in my bikini! Not to mention just trying to be comfortable at the beach (not that it's warm enough in Chicago right now). I position myself to minimize any "problem areas" that someone else might see. I even do this silly thing where I take my cover-up off while I am sitting on my towel and put it back on before walking around.
It is just another thing that we women have to deal with and men get to live without (mostly).
They have surgeries, pills, creams, and even machines which are supposed to rid of us cellulite. The problem with these things - they do not work! Not to say I've tried all of them but the basis behind cellulite insists that these options are completely unrealistic.
Cellulite is composed of fat deposits that sits underneath your skin and gives you that horrible dimpled look. Creams might make your skin puff up, but they cannot enter into your fat cells and smooth them out. Liposuction is a huge no-no. Some doctors may recommend it, but they are going against their own research. Liposuction has actually been found to make cellulite much worse!
Unfortunately, we cannot just get rid of these fat cells. My take on minimizing the appearance is by increasing the muscle mass. By doing strength training and stretching we can help give our legs that tight, elongated look of 20 year old.
*My boyfriends recommendation: squats and lunges. I hate them too, but they are the best. And drink water!
12.12.2007
Diet Tips from MSN
I'm still craving more information, so my friends, Google and MSN, have really helped out! Here are a few tips from MSN.com & Prevention that I found useful.
1. Put down the soda! A can of pop has close to 150 calories.
-I actually try to save all of my calories for food, and ditch beverages with calories (except my wine).
2. Keep track of your weight and size. Use graph paper or Excel to keep a journal.
-I use Excel to track my goals, calories, and progress. It helps me understand where I am at in my diet journey and how far I have to go.
3. Do household activities to burn calories. Here are a couple:
-Washing dishes, 78 calories/ hour
-Vacuuming, 200 calories/ hour
Just think about it - if you are like me and want to lose about 10 pounds or 35,000 calories, kicking the habit of drinking pop can add up. One week without a can a day, equals about 1,000 calories. A month equals about 4,500 calories or double if you drink a couple cans a day.
What if you drink two cans a day? Well, in 90 days you will subtract 27,000 calories. So, did you put down that Coke yet?
1. Put down the soda! A can of pop has close to 150 calories.
-I actually try to save all of my calories for food, and ditch beverages with calories (except my wine).
2. Keep track of your weight and size. Use graph paper or Excel to keep a journal.
-I use Excel to track my goals, calories, and progress. It helps me understand where I am at in my diet journey and how far I have to go.
3. Do household activities to burn calories. Here are a couple:
-Washing dishes, 78 calories/ hour
-Vacuuming, 200 calories/ hour
Just think about it - if you are like me and want to lose about 10 pounds or 35,000 calories, kicking the habit of drinking pop can add up. One week without a can a day, equals about 1,000 calories. A month equals about 4,500 calories or double if you drink a couple cans a day.
What if you drink two cans a day? Well, in 90 days you will subtract 27,000 calories. So, did you put down that Coke yet?
12.11.2007
Calorie Cycling
Google has become my BFF while trying to become educated on the many details of dieting. There are so many controversial ideas about diet and fitness, that finding good information is like searching for a needle in a haystack.
A new idea I have come across lately is the idea of calorie cycling. In the past, I have read articles indicating that having a "break" from dieting is not only necessary mentally, but it can also help keep your metabolism from plummeting. Calorie cycling has this objective in mind. It is the process of varying caloric intake each day, as long as your weekly caloric goal is not exceeded.
Here is an example:
I want to subtract about 300 calories a day, but this can cause my metabolism to drop. Instead, I will shoot for subtracting 2100 each week like this. (remember I need 1600 calories each day to maintain)
Day 1: 1200
Day 2: 1100
Day 3: 1400
Day 4:1250
Day 5: 1450
Day 6: 1200
Day 7:1500
So this is just an example, but it could help my metabolism from taking a major nosedive!
A new idea I have come across lately is the idea of calorie cycling. In the past, I have read articles indicating that having a "break" from dieting is not only necessary mentally, but it can also help keep your metabolism from plummeting. Calorie cycling has this objective in mind. It is the process of varying caloric intake each day, as long as your weekly caloric goal is not exceeded.
Here is an example:
I want to subtract about 300 calories a day, but this can cause my metabolism to drop. Instead, I will shoot for subtracting 2100 each week like this. (remember I need 1600 calories each day to maintain)
Day 1: 1200
Day 2: 1100
Day 3: 1400
Day 4:1250
Day 5: 1450
Day 6: 1200
Day 7:1500
So this is just an example, but it could help my metabolism from taking a major nosedive!
My Diet Program
A pound of fat is 3500 calories. So to lose the ten lbs. I want to lose, I need to rid my body of 35,000 calories. I could do this is a week or a month, but the problem with that is I would then lower my metabolism. This is the result yo-yo dieting has on people.
Because of my height and weight I should have around 1600 - 1800 calories a day to maintain my current weight. The 1800 would be accurate if I am working out about three times a week, 1600 on my lazy schedule. So, to lose weight I will try to deduct about 300 calories from my daily intake.
My goal is to lose 10 pounds by the end of March 2008. It's going to be a struggle, but I am going to do my best.
Wish me luck!
Because of my height and weight I should have around 1600 - 1800 calories a day to maintain my current weight. The 1800 would be accurate if I am working out about three times a week, 1600 on my lazy schedule. So, to lose weight I will try to deduct about 300 calories from my daily intake.
My goal is to lose 10 pounds by the end of March 2008. It's going to be a struggle, but I am going to do my best.
Wish me luck!
12.10.2007
Celebrity Bodies
In order to get motivated, I decided to make my list of celeb "hot bodies" for inspiration... Don't forget today is my day to begin!!
So here they are (not in exact order)
1. Jessica Biel
2. Rachel McAdams
3. Heidi Klum
4. Christina Aguilera - even pregnant she is FAB!
5. Jessica Alba - pre ana (anorexic look)
6. Carmen Electra
7. Elisha Cuthbert
8. Shakira
9. Brittany Daniel - a little too toned at times, but still a fav
10. Adriana Lima - yep! from Victoria's Secret
So here they are (not in exact order)
1. Jessica Biel
2. Rachel McAdams
3. Heidi Klum
4. Christina Aguilera - even pregnant she is FAB!
5. Jessica Alba - pre ana (anorexic look)
6. Carmen Electra
7. Elisha Cuthbert
8. Shakira
9. Brittany Daniel - a little too toned at times, but still a fav
10. Adriana Lima - yep! from Victoria's Secret
12.06.2007
My Boyfriend, the Trainer
So my boyfriend is a trainer and he is in fab shape. (Really, I'm not just saying that!) A while back we measured the size of his thigh. Let's just say that it is bigger than my waste! I know what you are thinking "ew, he's probably all veiny and a total meat head." But you are completely wrong. Guys who have shoulders connecting directly to their heads are totally NOT my type.
That being said, he has been encouraging me to start a fitness program, which he will happily design. I just have to find the motivation, and energy, to do it.
And I really would like to start a program. It is not like I'm huge or anything, just a little jiggly and not comfortable in a bikini. My boyfriend adores me and is happy with my figure, but I know that my anti-workout mentality can cause a bit of rift in our relationship.
And, hey, if I can look like Jessica Biel does on the beach, then sign me up!
That being said, he has been encouraging me to start a fitness program, which he will happily design. I just have to find the motivation, and energy, to do it.
And I really would like to start a program. It is not like I'm huge or anything, just a little jiggly and not comfortable in a bikini. My boyfriend adores me and is happy with my figure, but I know that my anti-workout mentality can cause a bit of rift in our relationship.
And, hey, if I can look like Jessica Biel does on the beach, then sign me up!
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