Thursday, November 20, 2008
For a Friend...not seeing progress
I got a comment from a friend expressing her frustration in not losing weight. This problem is so, so, so prevelent in women, especially new moms, trying to lose those extra pounds. Hold on to your seat I have a very long answer that is quite simple on black and white, but the most difficult feat I've seen accomplished. This problem will truly take hard work, maybe a very long time to accomplish but it will pay off all of your life.
Here's what she wrote: "in the last 5 months of me exercising at least an hour- sometimes 2- for 6 out of the 7 days of the week I have lost only 4 lbs, and that's because I got the flu last week and couldn't eat anything. What more can I do? I am eating less sweets, and I try to eat healthy foods. I don't know what more I can do, and I am getting quite depressed about it... Thanks"
From a professional background: the answer is quite simple (but not easy for sure). You are consuming too many calories. Contributing to your problem is that you are exercising too much. Being inactive is not the culprit, eating too much is. I know that sounds harsh, but let me explain.
Moving Too Much--The first thing anyone wants to do when they lose weight is get moving-burn calories. Then they want to cut calories, they also want to replace old foods with newer healthier foods that contain less, fat, sugar, and carbs. You put all this together and it's like a bomb goes off in your body. Not only physically, but mentally and especially neurally/chemically. You are working more, eating less and not feeding your body like it has been used to, then you expect sunshine when you ordered a natural disaster. You need to slow down. First, get right to the problem; assess which area you most want to work on. Focus more attention on that one area (you can still incorporate moderate amounts of other things).
Eating Too Much-- This is the other area that gets flipped upside down. While you are busy exercising and making healthier choices you may not see the calories still adding up. Even if you made a plan of how many calories you need to consume or not consume to hit your target weight. I know I'm as guilty as anyone, that's why it has taken me years to get to this point in my life. This is a HARD reality to face: Do you honestly know where your calories are coming from? Take time to see it. Take time to notice things that trigger wanting to eat, times you eat (every single time you eat you need to know it, recognize it, value it), know what hungry is, know what a craving is, know what satisfied feels like, know what full feels like, know what overfull feels like, know what stuffed feels like. Also, addressing the feelings that result from our actions. I've said this over and over and I will continue to say it over and over: ABS WERE MADE IN THE KITCHEN, NOT THE GYM. The true and real way to lose weight is to be in control of HOW much you eat. Of course there is quality food and there is junk, but if all you care about it losing excess weight you need to focus on what you are ingesting, NOT how much you are expending (that comes later). Whew, sorry about the rampage. This is the kicker and it's not quick. I've been working on changing my mental, emotional and chemical(yes, it's a chemical reaction the way you eat) status of eating since I married Tom. It's been gradual and committing, but worth it. Over the last four years I've come to generally not worry about how much I eat because I know my body will tell me when I'm done. If I eat more than that it's because I want to and don't care about the excess weight that will inevitably show up a few days later. YOUR BODY IS THE MOST EFFICIENT MACHINE KNOWN TO MAN (when generally healthy) and it will metablize excess calories. When none are available, it will burn stored calories, when not available it will burn fat stores. Here's what I would do and have done: take a personal inventory about what you are really eating, no gimmics, no "I think". You may have to write it down. Infact, write it down for two days anyway: any morsel that meets your lips. Face the honest truth, and decide to change it. That's the only way you will truly see a change for good.
If I were you I'd start at the very beginning and work on sensing satiety and working for that feeling every time you eat. You should also workout, but moderately, one hour 3-4 days is GREAT for regular joes...if you are watching HOW much you eat. I have a whole step by step guide for learning how to eat to lose weight, but that's the begining step and this post is way too long for more.
Also, a disclaimer: if the honest truth is you have have been sincere about watching every calorie and working out 5 days a week for an hour I suggest you see a doctor. By now, you should definetly be seeing serious results. I know I haven't even come close to meeting that criteria and I've seen results (just so you know I am an A-Type body type so it's not easy for me at all to lose any stinking weight). You may need some testing done. Here's something to consider: are you breast feeding? For some that hinders more than help.
I have a ton more to say because as a woman I've been through all the loops, but I just leave this small personal note: Keep working on being TRULY healthy, that is so important to me, but be happy. Love yourself, eat ice cream with your sweetheart on date night. Be glad you have legs and eyes and everything else to take in life. Don't get discouraged because you aren't a size 8 or 6 or whatever, it will come in time. Be happy now and look for improvement. Life is to be laughed in and you are to love yourself, body included!
Here's what she wrote: "in the last 5 months of me exercising at least an hour- sometimes 2- for 6 out of the 7 days of the week I have lost only 4 lbs, and that's because I got the flu last week and couldn't eat anything. What more can I do? I am eating less sweets, and I try to eat healthy foods. I don't know what more I can do, and I am getting quite depressed about it... Thanks"
From a professional background: the answer is quite simple (but not easy for sure). You are consuming too many calories. Contributing to your problem is that you are exercising too much. Being inactive is not the culprit, eating too much is. I know that sounds harsh, but let me explain.
Moving Too Much--The first thing anyone wants to do when they lose weight is get moving-burn calories. Then they want to cut calories, they also want to replace old foods with newer healthier foods that contain less, fat, sugar, and carbs. You put all this together and it's like a bomb goes off in your body. Not only physically, but mentally and especially neurally/chemically. You are working more, eating less and not feeding your body like it has been used to, then you expect sunshine when you ordered a natural disaster. You need to slow down. First, get right to the problem; assess which area you most want to work on. Focus more attention on that one area (you can still incorporate moderate amounts of other things).
Eating Too Much-- This is the other area that gets flipped upside down. While you are busy exercising and making healthier choices you may not see the calories still adding up. Even if you made a plan of how many calories you need to consume or not consume to hit your target weight. I know I'm as guilty as anyone, that's why it has taken me years to get to this point in my life. This is a HARD reality to face: Do you honestly know where your calories are coming from? Take time to see it. Take time to notice things that trigger wanting to eat, times you eat (every single time you eat you need to know it, recognize it, value it), know what hungry is, know what a craving is, know what satisfied feels like, know what full feels like, know what overfull feels like, know what stuffed feels like. Also, addressing the feelings that result from our actions. I've said this over and over and I will continue to say it over and over: ABS WERE MADE IN THE KITCHEN, NOT THE GYM. The true and real way to lose weight is to be in control of HOW much you eat. Of course there is quality food and there is junk, but if all you care about it losing excess weight you need to focus on what you are ingesting, NOT how much you are expending (that comes later). Whew, sorry about the rampage. This is the kicker and it's not quick. I've been working on changing my mental, emotional and chemical(yes, it's a chemical reaction the way you eat) status of eating since I married Tom. It's been gradual and committing, but worth it. Over the last four years I've come to generally not worry about how much I eat because I know my body will tell me when I'm done. If I eat more than that it's because I want to and don't care about the excess weight that will inevitably show up a few days later. YOUR BODY IS THE MOST EFFICIENT MACHINE KNOWN TO MAN (when generally healthy) and it will metablize excess calories. When none are available, it will burn stored calories, when not available it will burn fat stores. Here's what I would do and have done: take a personal inventory about what you are really eating, no gimmics, no "I think". You may have to write it down. Infact, write it down for two days anyway: any morsel that meets your lips. Face the honest truth, and decide to change it. That's the only way you will truly see a change for good.
If I were you I'd start at the very beginning and work on sensing satiety and working for that feeling every time you eat. You should also workout, but moderately, one hour 3-4 days is GREAT for regular joes...if you are watching HOW much you eat. I have a whole step by step guide for learning how to eat to lose weight, but that's the begining step and this post is way too long for more.
Also, a disclaimer: if the honest truth is you have have been sincere about watching every calorie and working out 5 days a week for an hour I suggest you see a doctor. By now, you should definetly be seeing serious results. I know I haven't even come close to meeting that criteria and I've seen results (just so you know I am an A-Type body type so it's not easy for me at all to lose any stinking weight). You may need some testing done. Here's something to consider: are you breast feeding? For some that hinders more than help.
I have a ton more to say because as a woman I've been through all the loops, but I just leave this small personal note: Keep working on being TRULY healthy, that is so important to me, but be happy. Love yourself, eat ice cream with your sweetheart on date night. Be glad you have legs and eyes and everything else to take in life. Don't get discouraged because you aren't a size 8 or 6 or whatever, it will come in time. Be happy now and look for improvement. Life is to be laughed in and you are to love yourself, body included!
Wednesday, November 19, 2008
Late Night Treats
I think I'd be at my goal weight by now if it weren't for those after dinner treats. I just have to have a sweet. I've tried brushing my teeth, chewing gum or having fruit for dessert, but it's just not cutting the mustard. Does anyone have some ideas on this particular subject?
However, I have a great strawberry pie recipe that isn't too bad, if you lay off the whip cream.
I'll have to post it later, cuz I have other things to get to tonight.
Five more pounds people, five more....I think. I hope.
However, I have a great strawberry pie recipe that isn't too bad, if you lay off the whip cream.
I'll have to post it later, cuz I have other things to get to tonight.
Five more pounds people, five more....I think. I hope.
Sunday, October 26, 2008
GOOD EATS
REALLY YUMMY AND HEALTHY. Let me know what you think. I made it up this soup.
Italian Soup
Chicken broth (or vegetable, but I used chicken) I put in two cups, but just as much as you want
one can diced tomatoes italian style not drained
Cherry or grape tomatoes whole (when it burst in your mouth it is great!)
sliced mushrooms probably 1 cup (I used shitake and baby portobellas)
Asparagus cut up (make sure to snap the ends otherwise too stringy and corse)
Onion or onions I quartered it...I like it in big pieces
baby spinach (kept it whole)
Fresh Basil (should be on sale at the grocer's this time of year) broken up.
chopped garlic use as much as you like with the seasonings just remember as it cooks it gets a little stronger. I add half my salt and then the other ten mins before I serve so I don't over salt it
sprinkle of pepper
sprinkle and two of salt
I throw it all in the crock and let it sit for three or four hours on low. Really just until tender is all you need but I like it to kinda absorb all flavors of all the foods. I put out some mozerella and feta on the table and let people add what they wanted. Serve with crusty bread or with cheese toast. It's super healthy and filling. Next time I'm gonna make a ton more because each person can eat two bowls and I'll add shredded carrots.
Italian Soup
Chicken broth (or vegetable, but I used chicken) I put in two cups, but just as much as you want
one can diced tomatoes italian style not drained
Cherry or grape tomatoes whole (when it burst in your mouth it is great!)
sliced mushrooms probably 1 cup (I used shitake and baby portobellas)
Asparagus cut up (make sure to snap the ends otherwise too stringy and corse)
Onion or onions I quartered it...I like it in big pieces
baby spinach (kept it whole)
Fresh Basil (should be on sale at the grocer's this time of year) broken up.
chopped garlic use as much as you like with the seasonings just remember as it cooks it gets a little stronger. I add half my salt and then the other ten mins before I serve so I don't over salt it
sprinkle of pepper
sprinkle and two of salt
I throw it all in the crock and let it sit for three or four hours on low. Really just until tender is all you need but I like it to kinda absorb all flavors of all the foods. I put out some mozerella and feta on the table and let people add what they wanted. Serve with crusty bread or with cheese toast. It's super healthy and filling. Next time I'm gonna make a ton more because each person can eat two bowls and I'll add shredded carrots.
Whisahickon Creek
Here we are at Whisahickon Creek..geez, I hope I spelled that right-it's getting late. It is beautiful this time of year and I highly suggest it to everyone around the area. If you like the historic feel, go round to the resturant that used to be an old hotel. I think it's a couple hundred years old.
Anyway, I hoped to jog, but it didn't work out so we just walked instead. Now that my knee is recovered I'm gonna try jogging again. I admit, I haven't hit the pavement or roused my heart rate for two and some weeks now. Yeah, I know, I'll pay for it...eeek!! But what can you do?! Yes, I've got the butterflies, tomorrow's gonna be a hard run. Oh well, let's just get it over with and start enjoying fall runs. Yawhoo for fall runs! this may be my only motivation:)
Yeah, no real progress on the old pounds. I've never lost this much weight before (kinda puttered out when I got this far) but I hear the last ten pounds is slow and gruesome. Wish me luck. I need it. Okay, forget the luck, just pray for me. Haha.
Monday, October 20, 2008
My little Boost
So here I am again. I decided to take the last two weeks off. No, not like gorge yourself on hoho's or cheetos. I was just sick of focusing so much on losing weight. I just needed a break. Afraid? Yes. I thought it was going to be the begining of the end, like I'd lose control or gain the weight back but not so. I'm feeling quite refreshed mentally and I didn't gain any weight...well not enough to notice, but I didn't ask the scale.
Yeah, so, I admit... I started thinking this morning, "Man, I could be a pound or two lighter if I just kept on it and didn't take those two weeks off". But then the grass is always greener and I remember I could have burnt out completely and fallen off the bandwagon all together and instead of feeling refreshed two weeks later I would have felt much like I have in past "dieting" attempts; hopeless and cyclic.
What I've learned : 1. Listen to your life. Really, sometimes green beans don't cut it and while it's good to be healthy and fit, it's also good to feel healthy and ALIVE. If losing the weight is beating you down walk away temporarily.Trust yourself enough to step away and know you can come back.
2. it's only a few pounds. I'll catch them up in these next two weeks. You will always have time to work on being better, but be happy for who you are now and enjoy yourself now so you can enjoy yourself later too.
3. Don't forget your ultimate goal. Jump back on as soon as you feel the slightest prompt or excitment to get back into the swing. Go with your insight and follow your dreams, but be a good mom and don't neglect your kids doing it.
4. as an extension of no. 3: Your kids are always a higher priority than fitting that 30 min exercise session, but that doesn't mean you can't make time for yourself. Take care of yourself so you can take care of your kids, or job, or whatever. When I say make that's exactly it. The only way I can get a good work out in is if I wake up before them. If that isn't an option or I choose not to wake up, they go with me. If that isn't so workable, see if your husband wouldn't mind watching them one or two nights a week after bed or during bath time. If I'm in a tight crunch I'll swap kids with my neighbor. AND if all else fails, read a good book with them, sing songs, go for a walk and just say, "I'm so glad I have today".
Saturday, October 4, 2008
Strawberry Mansion
Thanks guys for the suggestions to the plead for help. Some of them actually worked quite well.
Yay for Conference Weekend!!! I just had to say it. I love Conference Weekend. This morning the kids and I went on a run. We ended up being gone for an hour down by the Schulykll River on West River dr. They actually block it off every weekend so there are tons of bikers, runners, etc. Today I ran 2 miles with some marathon gurus. It was really fun, then I broke off from them and I actually tackled every up hill (not every down yet) back home. I think I ran four miles and walked one. (hey, pushing two kids is no easy feat!)
The kids got bubble baths for being so workable, and I tried to tiddy the house before Tom came home and conference started. After Conference we went to Strawberry Mansion and their gardens. It was a fun nature walk dating back to the 1800's. We made it back home just to see the last session and then I took the kids to a little friend/family night out while the boys went to the Priesthood Session.
A very good day and an awesome Conference. I have a question though as far as health goes: How do you make your Sundays healthy AND enjoyable?
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