Getting Started In Exercise To Lose Weight Doesn’t Have to be so Hard!

If you want to lose weight, besides following the rules on the diet, you also have to exercise.  In the past, I gave up exercise throughout some jobs or even through college because I was “too busy.”  Busy was true, but also an excuse.  By NOT exercising, I got into a bad habit cycle.

Working too much and picking wrong food LEADS to exhaustion

Exhaustion LEADS to NOT exercising.

NOT exercising LEADS to weight gain

Weight Gain leads to illness.

Illness LEADS to not feeling good enough to exercise

And continued NO exercise leads to depression and more poor food choices and perhaps more illness.

Ya, exercise bores you, but not if you find something you like.  I actually like the things I do now.  What is worse?  Feeling like and looking like crap?

crap

excuses

 

FEELING TOO CRAPPY TO EXERCISE!  

Look guys.  I have Hypothyroidism and Fibromyalgia.  At one time, I let all of that happen to me and I fell apart and got fat too.  I had to SLOWLY start moving and changing my diet and moving eventually led me to major changes.  It took awhile, but ever heard of the story of the Tortoise and the Hare?

No matter how slow you are, you will eventually get to the finish line and there is no race here, so stop worrying about your speed!

bunny

The moral of all this!  Don’t stop exercising and if you don’t exercise, then start now.  Even if you can find 15 minutes in a break to walk or take stairs, you have to do it every day.

If you are already overweight, ill, exhausted or out of shape, then you have to START to exercise.  Don’t be afraid!  Take baby steps and build up your ability.

Here is a Harvard chart, which shows how many calories can be burned throughout each type of exercise:  http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

Some ideas for starting exercise for those completely out of shape:

1.  Find something you LIKE to do.   Get an exercise DVD, Zumba, Pilates, Dance, Yoga or anything that interests you.  Do it at home.

2.  Find a friend to join you either at home, at a gym or on a walk or hike.  This walk can start off small and you can work your time and intensity up.  Even if you can do 15 minutes to start out, that is a feat!  Always stretch first to risk soreness and injury.  Drink plenty of water before and after whatever you do.

3.  Reward your movement with some new workout clothes or shoes.

4.  Get some great new tunes and an Mp3 player to listen to while you move.

5.  Walk your dog!  Walk your neighbor’s dog!  He or she will lose some weight too.

6.  I personally do really well if I go over my email and Facebook on my IPAD, while I am on the elliptical.  Kills two birds with one stone!!

7.  Attend picked out classes at a local gym or small exercise studio of classes you might enjoy and put it in your calendar to attend every week like it is a set work time!  I have yoga and Pilates classes weekly and I never miss them unless I am sick.  I have it down as part of my schedule.  And no matter how busy I am, Tues at 6:45, Wed at 5:30, Friday at 5:30 and Sunday at 10am are booked out and I HAVE to go.  It makes me feel obliged and bad if I missed out on it.  I consider them as MY JOB.  You don’t miss your job!

8.  You have to take baby steps, but you continue to take bigger steps, but the goal is CONSISTENCY.  You know you can be consistent if you want to do it.  The question is…do you want to lose weight and be toned looking?  Then, you HAVE to exercise.

And remember:  There was a study.  Sitting kills, not just obesity!  http://time.com/8773/now-theres-another-reason-sitting-will-kill-you/

 

SO GET UP AND MOVE!

 

 

 

 

you might have a weight problem because of too much yeast in your gut

YES, your weight problem could be a sign of yeast overgrowth.  You are wondering, “What are you talking about, Skinny-Rules?” Well, when your intestinal flora is out of whack, due to any of the following:

antibiotic use

eating too much sugar

taking steroids

use of birth control pills and/or pregnancy (too much estrogen)

then you are more likely to have yeast (candida) overgrowth in your intestinal tract.  Sometimes you see you are sick with it by looking at your tongue or your poop.  White stuff on either is a sign!

tongue

I had unexplained canker sores as a baby and all throughout my life, gooey itchy skin eruptions, deep pits in my nails, psoriasis, irritable bowel syndrome, gas, bloating, stomach pain, and the white tongue. I took many over the counter medications for the issues, but never was given anything to stop it or address the problem.  No doctor understood yeast as an issue for the body and never helped me.  Even today, most M.D.s do not seem to understand anything not related to pharmaceuticals.  It was non-traditional medicine and doctors who helped me.

I have a friend who has been having problems.  I have been telling her for ages that her weight loss problem and health have been compromised by yeast overgrowth and I could see some on her tongue.  I think she didn’t really believe it until she had a colonic the other day and the person administering it (a colonosist?) told her that a clump of yeast passed out of her!  Yuck.  Could this be you?

CANDIDA OVERGROWTH CAN BE A WEIGHT LOSS BARRIER:

Candida overgrowth can be a significant barrier to weight loss. Candida is a naturally occurring yeast in the intestinal tract, and is necessary for healthy digestion. However, when Candida overgrowth occurs, it can create problems, intestinally (bloat, gas, pain) and fatigue, headaches, brain fog and so on.

Yeast feeds or grows off sugar – it actually LOVES sugar. Therefore, a person who has yeast overgrowth is going to crave sugars and carbs, therefore YOU will be craving sugar and carbs.

Part of the dilemma is that the sugar/ carb phenomenon is a catch-22. Yeast feeds off sugar, so a diet high in sugars and carbs will perpetuate Candida overgrowth; and yet Candida overgrowth will set of cravings for more sugars and carbs. This leads to a vicious circle or cycle.

Yeast will crave not only sugar, and alcohol (breaks down to sugar). I know many individuals who crave wine or beer – not because they have a drinking problem – but because they have a yeast overgrowth and they’re predisposed to that because of it. High yeast foods like bread, vinegar and mushrooms can trigger it too. (You have to give these things and sugar up during a cleaning of Candida in the body).

Candida detox treatment (such as Candigone, available at vitamin stores) can often help curb cravings for sugars, carbs and alcohol, and these are three things that will be very helpful in maintaining a healthy weight. Also, treating yeast overgrowth can help reduce intestinal bloating which makes one more feel bigger, even if it’s not true body fat. Addressing yeast overgrowth will also boost energy levels making exercise something more appealing to do.

Candida overgrowth also compromises proper absorption of nutrients. It is associated with “leaky gut”, which means the gap between the intestinal cells widens. (I discovered I had leaky gut through a stool test, done by a homeopathic nurse.)  I found out that I had this many years ago and I treated it and stopped eating sugar and many processed carbs. Leaky gut leads to nutrients not being well absorbed, as well as larger-than-normal food molecules escaping into the blood stream triggering immune reactions and inflammation.  Hence:  Illnesses like hypothyroidism and other autoimmune disorders.  Then, weight problems become even more of a problem.

Addressing Candida overgrowth can be done through diet, although even the most rigid anti-Candida diets are rarely enough to eradicate the problem. The more balanced option is moderate dietary modifications, coupled with anti-fungal remedies, which can range from herbal medicines all the way through to prescription medicines, such as Diflucon. Many people find that once yeast overgrowth is addressed, cravings for sugars and carbs are reduced and weight loss is much easier.

Old Dogs Can Learn New Diet Tricks!

My relative, the one I blogged about being near-diabetic or diabetic (not sure what is the truth)….she has lost 8 pounds in three weeks following my rules.  She would never listen to my rules until she got sick, but now she is listening and eating the foods that I recommend and the recipes that I have given her and the fat is falling off and she is not hungry.

A lady who works at Costco, (the one I have written about eating dates and not losing weight), she told me she is finally losing weight and lost 8 pounds in a a few weeks.  She is very happy about it and she says she will stick to it.  She told my husband that someone at Costco,  gave her a fresh croissant.  Instead of consuming it and ruining her weight loss for the day, she cut it up and shared it with co-workers.  I commend her.  It is hard to change your ways, but you can teach old dogs new diet tricks.  Sometimes they have to be sick or about to be sick before they can commit to making the change.

But, I am telling you.  If you follow the rules, you will lose!

I saw three young girls in the park near my house.  They were thin, but drinking energy drinks.  I started to talk to them and I asked to look at one of their cans.  It said that for 8 ounces, there were 19g of carbs and about 14g of sugar in the 8 ounces.  But, read the can carefully.  There are THREE servings of 8 ounces in this 24 ounce can.  Therefore, she was drinking 57g of carbs, 42g of sugar (about 10 sugar cubes!).  I told them how if they eat more than 100g of carbs per day, they will start to gain and it is hard to get it off (unless they exercise well).  They also said they ate a bag of chips and a bowl with rice in it.  So, they more than had their fill of carbs for the day and it was only 2pm (not to mention that there was no protein in this!).  The lack of food and nutrition label education and being used to pigging out on carbs/sugar–will surely lead them to being unhealthy and overweight.  I asked the girls if they would EAT 10 sugar cubes and they laughed and said, “NO!”  I answered, “But, you are drinking them!”  They were astounded.

So, please don’t wait until you are older and messed up.  Learn as young as you can to change your habits and if you are a sugar addict, there are books on detoxing from sugar.  Dr. Mark Hyman, among many, writes on this subject.  http://drhyman.com/blog/2014/03/06/top-10-big-ideas-detox-sugar/

Sugar-Addiction-Cycle

Please change your habits before you get sick or you gain even more weight.

My husband has given up wheat and sugar for 30 days to see how he feels and does.  He is on day 6 right now.  His skin is in better shape, his belly looks less bloated and I can tell he has lost weight.  He says he feels good and that the salads that we get with meat in them, taste even better than when the meat is in a bun.  He is happy so far.  I do wonder if he will want to go back when he reaches day 30.  He only wanted to lose 5 pounds, but I can see this is making a difference in many ways for him.

I promise that giving up sugar is do-able–in a few weeks, months–it gets easier and easier with time and becomes a way of life.  It is worthwhile and a great thing to do for self-loving!

doit

A Moment on the Lips, A Lifetime On The Hips

Over three years ago, I began my weight-loss journey.  I call it a journey because it is a long road traveled and it is never really over, even when you reach your weight destination. Because if you ever get there, then you have to learn what to do to keep it off and that is a journey in itself.  Starting today and keep going day by day and inch along, even if it is at a snail pace.  You will eventually get there….

year

So, let’s say you begin with a diet or following the Skinny-Rules to lose weight (https://skinny-rules.com/2014/03/18/my-weight-loss-rules-that-made-me-skinny-and-kept-me-skinny-and-i-eat/). You follow the rules and change your eating style.  You add in some exercise to make it happen even faster and to get fit and healthy (because skinny flabby is not attractive or healthy either).  Then, you are looking different and people start to notice.

Good people who notice changes in you say nice things and compliment you on your efforts and results.  Not-good-people will find ways to discourage what you are doing and what you have done.  You will hear comments that range…..Here are a few……and most of these are said by overweight people who have tried diets and give up too easily and have no willpower over their carb addiction.

  • “You have gone too far.”
  • “You don’t look good.”
  • “Oh, you will gain it back.  Everyone does! ”  (not if you stick to the rules and don’t go back to your old bad habits)
  • “You are anorexic.”
  • “It is unhealthy” (like fat or diabetes is healthy!)
  • “You are too old to be so skinny!”
  • “You have an unhealthy relationship to food.”
  • “You can’t keep eating like that!”
  • “You can’t stay on a diet forever!”  (it isn’t a diet, it is a lifestyle change because the way you eat before was wrong learning or you wouldn’t have gotten larger!)

So, I have heard all of these, but my BMI is 22.  (normal is between 18.5 and 24.5 and I am 22. I would prefer 21, but my body seems to like 22.  I exercise regularly (Pilates 4 days a week, yoga one day a week and elliptical about 5 hours a week).  My Lindora consultant told me that because I work out so much, my muscle is more dense.  She took my measurements the other day and they were the same as when my BMI was 19.  I have been BMI of 22 for a year now and still look good, so I guess this is where I need to be.

I eat between 50 and 100g of carbs per day and I follow the rules.  My deserts consist of things that are low-carb like my One Minute cake recipe from Jorge Cruz.  (I will put it up on my next blog again, but I have it on Skinny-Rules from earlier on.  https://skinny-rules.com/2013/09/04/time-to-eat-some-chocolate-cake-and-not-gain-weight/  I enjoy my eating style and I look hot doing it (so I am told!  :))

So, anyone can say anything or try to guilt me into eating or drinking their calorific food or drink item to make them feel better about doing it, but I worked too hard and care too much about myself to let someone SABOTAGE me.

You have to love yourself and learn to say, “NO!”  That is a hard word to say if you are not used to it and many women are trained to be obliging to people.  If you care about yourself at all and have any self-esteem, you have to learn to say no to saboteurs and to bad food.

A moment on the lips, a lifetime on the hips!

hips

 

 

And you know what?  If friends are not supportive because you are doing what they can’t do and they are jealous–then they are not your real friends and you need some new ones!

 

Leptin Resistance and Obesity…is this the problem in losing weight? What can we do about it?

There was a study that came out recently.  In a nutshell:  Research subjects were then given diets intended to maintain their weight loss. A year after the subjects had lost the weight, the researchers repeated their measurements. The subjects were gaining the weight back despite the maintenance diet — on average, gaining back half of what they had lost — and the hormone levels offered a possible explanation.  Their hormones were working against them!

Crave-Foods-Could-be-your-Leptin-levels-how-to-fix-it

One hormone, leptin, which tells the brain how much body fat is present, fell by two-thirds immediately after the subjects lost weight. When leptin falls, appetite increases and metabolism slows. A year after the weight loss diet, leptin levels were still one-third lower than they were at the start of the study, and leptin levels increased as subjects regained their weight.

Other hormones that stimulate hunger, in particular ghrelin, whose levels increased, and peptide YY, whose levels decreased, were also changed a year later in a way that made the subjects’ appetites stronger than at the start of the study.

It was determined that the dieters are putting their bodies into a circumstance that it will resist.

A solution might be to restore hormones to normal levels by giving drugs after dieters lose weight. But, researchers just do not know enough about obesity to prescribe solutions.  GREAT!??!

http://www.nytimes.com/2011/10/27/health/biological-changes-thwart-weight-loss-efforts-study-finds.html?_r=0

SO, what do we do?

Dr. Mercola (well-known writer/doctor) writes about Leptin resistance.  http://articles.mercola.com/sites/articles/archive/2012/10/29/leptin-resistance.aspx

Dr. Mercola’s Leptin Resistance Summary

Insulin and leptin resistance are core factors in obesity, which in turn is a risk factor for cancer and may boost tumor growth. But the answer lies not in a pill. To reverse insulin and leptin resistance:

  • Avoid, sugar, fructose, grains, and processed foods
  • Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with:
    • No-to-low sugar and grain carbs
    • Low-to-moderate amount of protein 
    • As much highly quality healthful fat as you want (saturated and monosaturated). Most people need upwards of 50-70 percent fats in their diet for optimal health. Good sources include coconut and coconut oil, avocados, butter, nuts, and animal fats. Also take a high-quality source of animal-based omega-3 fat, such as krill oil

Similarly, while researchers investigate the pharmaceutical avenues to convert white fat cells to brown in an effort to reduce the potential for cancer growth, other research has already shown that this can likely be achieved through exercise.

80 percent of the health benefits you reap from a healthy lifestyle comes from your diet, and the remaining 20 percent from exercise – but it’s a very important 20 percent, as it acts in tandem with and boosts the benefits derived from a proper diet. For maximum benefits, you’ll want to make sure to include high-intensity interval training.

Can you take leptin or supplements to stimulate leptin to help?  There is no proof of it helping, except in very rare cases.  The suggestions are rather than taking supplements that haven’t been fully proven to help, overweight people have other options to aid leptin functioning.  So therefore, you have to reduce resistance to insulin (a hormone that controls blood sugar) and to bring down high levels of triglycerides (a blood lipid).

Insulin resistance generates leptin resistance. The practical advice is: Get your insulin down by cutting the sugar down, and your insulin resistance would improve and that would help with the weight loss.

sugar

So, we are back to sugar again as the enemy.  CUT OUT SUGAR AND cut down on UNHEALTHY carbs.  Stick with only natural healthy carbs! And watch the amount of fruit you eat.  Fruit has fructose (sugar).

My Weight Loss Rules That Made Me Skinny and Kept me Skinny, and I EAT!

 rulesfat
So, if you want to lose weight, you have to choose to eat better.  You have to make a difference, makes some sacrifices and make a lifestyle change because you have allowed food addiction to rule you and take over your body.
If you choose to lose, here are my rules.  I am still a size 2 (down from a 10 or 12), two and a half years after I changed my ways, and you can be a lower size too.  You are allowed 50-100 carbs a day.  So, you have to count and you will get used to it.

Basically what I do:  6 meals a day, every two to three hours.  You eat every 3-4 hours because you will get hungry and when you eat, then your metabolism will not slow down and burn off slowly.  Believe it or not, eating this way makes your body BURN!   You might even feel hot. 
1.  I basically have a meat and veg salad two times a day, lunch and dinner
2.  I have two small fruit servings a day
3.  I have  an egg, and try to have it different most days and I might make an omelette and throw a piece of low fat cheese in it.
4.  Spinach helps lower food cravings.
5.  If you are hungry, drink something or have a small protein to tide you over, like low-fat baby bell cheese or some kind of low fat cheese or meat.
6.  I eat three protein snacks a day and I vary it between something from Lindora.com, or a protein bar or shake.
7.  Also, you can have nuts and seeds as a protein.  You are better off with unsalted and you need to measure it out.  For example, a measured cup of mixed nuts can be 30g of carbs.  If you want to lose weight, that is like a third of your day’s carbs. So, have half a cup and a piece of cheese, but you are better off not eating an entire cup.  Sunflower and sunflower seeds has a similar carb count at 28g for a full cup.  (sugar is low, so you that is good)
1.  Breakfast:
PROTEIN NUMBER ONE.  I do an egg.  If it makes you happy, have an egg with some bacon or turkey sausage by Jenny-O.
Have a piece of Fruit.  You are better off with berries or citrus.  So have half a grapefruit or some strawberries.  Go ahead, spray whipped cream on it–no carbs or sugar.
Look at the portion size of fruit in the paperwork.  I do half a banana, but I stick to the lowest in carbs–berries and citrus.  Some fruits like Apples and Bananas are high in carbs/sugar.
2.  Snack:  
 
PROTEIN NUMBER TWO: A protein of your choice.  
PROTEIN CHOICES:  Eggs, cheese, turkey, chicken, sausage, hot dog, etc. You can do a yogurt, but you should try Greek Yogurt, tastes SO much better than regular yogurt and healthier too.  Dannon lite and fit makes a GREEK YOGURT that is really good and low in carbs and sugar.  Get the cherry or raspberry one.  They use beatles for color in their strawberry and blueberry one and that makes me want to puke.  There is low-fat Cottage Cheese too.
Another kind of protein you can do is a protein bar….pick one from the choices and the right size.  Power Crunch bar, the chocolate one and the peanut butter one are two very good flavors. These taste like delicious wafer bars.  There are more at Smart and Final, but these two are the best and Trader Joes prices are slightly better.  The Trader Joe’s protein shakes in a can are really low in carbs (taste better cold).  These are not the thickest shakes, so if you mix in some almond milk, that would be better.
You should try UNSWEETENED vanilla almond milk.  LOW in sugar and carbs and really not bad at all.  Healthier for you and better for a diet.  It is in the refrigerated section near the milk in Trader Joes.
 
3.  Lunch
PROTEIN NUMBER THREE: 
I have a protein, but I throw the protein in a salad and make it a big salad.  You have to have salad twice a day.
There is a choice of two veggies (check portion size) to put in the salad if you want.
2 cups lettuce in that salad.  I just do a good salad and I throw in
You can have a fruit serving.  Check size.
4.  Snack:
PROTEIN NUMBER FOUR:
A protein again.  (see above)
5.  Dinner:
PROTEIN NUMBER FIVE:
just like lunch.  (see lunch)
6.  Snack:  A protein again.
PROTEIN NUMBER SIX:
I do a small Carbolite (now only at a few places like the yogurt store next to Ralphs on Ventura and Topanga and a few out-of-the-way places) or low sugar ice cream like Breyer’s has or Dreyers (usually says no sugar added).  Just a cup of it.  Measure and look at the serving size and carbs on the label.  But, you have to look at how many carbs have added up to pick.  Most proteins have no carbs.  You can have another power crunch bar too.
 
Miscellaneous:
You can drink Splenda type soda, but get in 80 ounces of fluid a day!
Coffee:  Non fat dairy creamer can be used and Splenda type sweetener
Non Fat salad dressing on salad, I use Trader Joe’s Ginger Soy Non fat and it is so good.  Look at labels.  Balsamic vinaigrette is good and low fat Ranch is usually good.
Take Potassium Glutonate and a multi vitamin daily.
 
Consider a multi B vitamin to keep your energy up!  I get two B shots a week and weight often.  You should weigh daily and see how it is going!
You can do a grain or bread instead of a protein, but only 3 times a week and look at the size.  Instead of a protein, for example, you can do a slice of wheat toast.  Oatmeal is only half a cup.  Get bread that is low carb and high fiber.  Dave’s Killer Bread at Pavillions and other places…you can look online.  It is good and high in protein and a lot of fiber.  Ezekiel bread at Trader Joes is one of the best.  But, only two slices a week!!  There are low-carb tortillas available at Trader Joes and Costco.  There is a huge difference between a regular carb tortilla and low-carb tortilla.  One is almost 40 carbs and one is under 10.  Also, Western Bagel has low carb (10g) Perfect 10 bagels.  They are tasty and such a great carb count!  And they have protein too.
Restricted diet!!!    But, it works and if you are eating about every 2-3 hours, you won’t die!

Spinach Curbs Appetite

No wonder the plateau diet wants you to have spinach once a day.  Spinach is an appetite suppressant, who knew?

The article that just came out on it is a medical article.

http://www.medicaldaily.com/reasons-why-you-should-eat-spinach-thylakoids-make-you-feel-more-full-regulate-blood-glucose-271079

According to a Swedish study, researchers have discovered that spinach contains thylakoid, a compound common in other green leaves that slows down food digestion.  When prepared properly, spinach has the potential to be an appetite suppressant, with the effect of making people feel fuller and curbing over-eating.  In addition to lower blood glucose levels, the thylakoids were able to suppress people’s appetites for longer, which could be useful for those who are trying to lose weight while battling constant hunger pangs.

So have it in an omelette, a smoothie or in a salad….but despite kale being a great source of iron, it is spinach that will curb your appetite and allow you to be more successful in a weight loss program.

spinach-smoothies-5911

Here is a recipe for a LOW CARB spinach smoothie.  Most smoothie recipes call for a banana.  Bananas spike blood sugar and are high in sugar and carbs (18g per medium banana).  So, here is an alternative.
1 c. water
1 c. unsweetened vanilla hemp milk or unsweetened almond milk (Trader Joe’s has a great one in the refrigerator section)
1/2 mixed frozen berries (this is what helps give it the smoothie-like consistency and temperature, although I suppose you could leave it out to dip under 10 g. of carbs)
4 cups spinach leaves (or kale, chard, dandelion, mustard greens, etc.) I’ve read its best to switch out your greens each day, so I buy 2-3 at a time. Spinach has the mildest flavor, so you might want to ease into green smoothies with this first.
3 tsp. flax seeds
1 Tb. almond butter

Blend and serve! Should be more than enough to drink and share.  Can replace a meal(out of six), salads and your fruit for the day.  Should be about 17g of carbs if you drink the whole thing!  It is less carbs if it is in a salad.  There is about 1 carb per cup of spinach.

Some Things You Can Do to Assist In Your Diet

Want to lose weight, well there are 7 strategies you have to do to psychologically and physically set yourself up to lose weight!

strategy

1.   Organize Your Home: A disorganized home can interfere with achieving your health and fitness goals. Assess the mess in your home by going through every room and decide what needs to be dealt with (purge too), and then figure out a way to keep it organized permanently.

2. Shop Healthy: Stop buying junk foods and replace them with high-quality nutritious foods.  You’ll ultimately save on those doctor bills because you will get healthier. Cut costs by creating a weekly meal plan for breakfasts, lunches, and dinners, as well as snacks, and then tally up the ingredients you’ll need and prepare a shopping list.

3. Cook and Prepare Meals in Advance:  If a busy schedule is keeping you from making homemade meals, knowing that there is already something healthy in the fridge or freezer that you can simply reheat will help you resist fast food or other unhealthy dining options. Cook a few meals in advance each week to serve midweek or later. Soups, casseroles, and stews made with lean protein and plenty of vegetables and they can be frozen and used later on.  I cook things on Sunday and have them throughout the week.

4.  Take Time to Eat at Each Mealtime: Taking the time to savor your meals can actually aid your weight-loss. When you sit down to enjoy what you’re eating, thinking about every bite, you’ll feel more satisfied and eat less. Mealtime is also designed to give you a break from your hectic schedule and allow you to catch up on what’s happening in the lives of your family and/or friends. This is also good role modeling for your children.

5.  Healthy Snacks:  Regular mid-morning and mid-afternoon snacking can be a challenge, particularly when you’re on the go. But with some planning and preparation, you can put together a healthy assortment of snacks to help curb your hunger and prevent cravings. Bring a bag containing healthy options like part-skim mozzarella cheese sticks, chopped veggies, low-carb protein bars or shakes, measured out nuts or nut butter, hard-boiled eggs, and/or lean deli meats.

6. Prioritize Consistent Exercise:  I have classes and incorporate them into my weekly calendar.  I think of it as like going to my second job.  I just do it. Regular exercise can help keep your metabolism revved so you lose weight faster. In addition, exercise can also help prevent the onset of diseases, such as heart disease, cancer, and diabetes, by reducing belly fat, high cholesterol, and high triglycerides.  Get at least 20 minutes of either cardio conditioning or core-strengthening exercise on most days of the week. But you should also aim to move more every day. The smallest movements add up and will improve your weight-loss results.

7.  Get Sleep!  You can never be truly healthy if you don’t get enough quality sleep. Recent studies show that people who sleep less tend to weigh more. Being sleep-deprived can also increase your risk of diabetes, heart disease, and other health problems. Also, if you are groggy throughout the day, you are more likely to snack and therefore, mess up your diet. If you continue to have trouble sleeping, see your doctor about assistance.  Try taking herbal supplements and turn off the electronics a good 30-60 minutes before bed.  The light from these items can affect your sleep.

 

Plateau Diet Weekend

Since my thyroid issues, I need to drop a couple of pounds.  Despite exercise and eating well, when your thyroid is out of whack, so is your weight.  (Some of you might need it after Valentine’s Day!)

Diet_Plateau_cartoon

Today/Tomorrow Plateau Menu:

Morning:  Egg, spinach, 1/2 grapefruit

Snack:  Liquid protein drink

Lunch: Salad with fish (tuna for me) and 1/2 grapefruit

Snack:  Liquid protein

Dinner:  Salad and fish or chicken and 1/2 grapefruit

Snack:  Liquid protein

By the end of the two or three days (depends on how the scale looks), I could lose about 2-3 pounds. This plateau breaker works…done it before. Every diet hits a plateau.  It is temporary and you just make the best fo it.

Drink lots of water, take potassium and take a multi vitamin supplement.

If you can exercise, that is a bonus!

 

 

Is Your Thyroid Making You Fat?

For about three-quarters of a year now, I have been having low energy and battling keeping my weight from going up.  I have managed to keep it down to a 21 BMI, but I want to get back to 19.  I have eaten correctly, I have exercised a lot, and I am so frustrated and pissed off because I work hard daily to have better conrol on the numbers.  I finally saw my doctor and it was my thyroid.

thyroid def

I have been on medication for my thyroid for years and it my body was now needing a change.  My tests came back showing I need  I have been battling new numbers and weeks of waiting for the medications to kick in and balance.  It has been a real hassle and hard because I have to be even more careful to eat closer to 50g of carbs per day.  And it is hard to exercise when you feel like you could just lay down and die.

thyroid-weightgain

I started to lose weight easily when my medication kicked in, but it adjusted again and now it is hard again until my new medication arrives in the mail, that is if my insurance company can finally send it to me!

My point: If you are following the rules and you are still having trouble with your weight, get your thyroid checked out. And don’t let them do just one test, which could show nothing. Ask for the whole shebang.

The experts at About.com Thyroid page say:

“Many practitioners believe that for thyroid patients who want to lose weight, the first step is to optimize — not just normalize — your thyroid treatment. What is considered “optimal?” Not only are TSH, Free T4 and Free T3 levels considered important, but Reverse T3, ferritin, leptin, and other issues come into play in terms of optimal thyroid treatment.”

http://thyroid.about.com/od/loseweightsuccessfully/a/Help-Thyroid-Diet-Lose-Weight-Loss.htm

Thyroid-symptons

So, ask for this.  See your doctor and ask.  It will be easier to control weight if your body is your friend and not your enemy!