Wow...I didn't believe that Martha Stewart had tried pole dance fitness until I saw it.
What's keeping you from trying it?
Tuesday, February 9, 2010
Monday, February 8, 2010
Refuse to Regain
I read this book a few months ago after learning about it in a Women's Health Magazine article. I read it on google books because I was anxious to read it right away. The author, Barbara Berkeley, also has a blog http://www.refusetoregain.com/ that's updated regularly.
I was dissapointed with the book; though I think the WHM article and her blog are great.
I was dissapointed with the book; though I think the WHM article and her blog are great.
Here are some pointers from the book:
1. Be Tough, Not Moderate - When it comes to weight maintenace. Adpot a tough maintenace strategy. Practice your strategy by imaging yourself in potential situations and overcoming the obstacles. Don't fear the challenge. Never let others dictate your eating plan. Refuse to deviate or be deviated from your plan.
2. Keep tabs on your weight - whatever method you think is best.
Whether that is step on the scale regularly or trying on the same pair of jeans.
3. Drop the use of "cheat" and substitute "choice"
4. Immediately reverse small regains.
5. Make sure you have a pre-arrange 'to get weight off' strategy so that you don't have to wing it at the last minute. The easiest strategy is to go back on your original weight loss regimen.
6. Accept reversal of regain weight gain days as a part of life.
7. Exercise is crucial for maintainers. Find an intiguing practice and practice it 5 to 6 days a week. Underscore, its importance by scheduling it, outfitting yourself for the sport, and setting goals to achieve.
8. Remain in a supported setting until you are sure you have achieved your senior maintenance setting - if not permanently.
9. Have a balanced diet including lean meat, eggs, veggies, fruits, nuts, seeds, and low fat diary. A diet low in sodium, saturate fat, high in omega-3 fatty acids, high in fiber, low in trans-fats, high in vitamins & minerals.
In the book she outlines, 12 Rules for Success:
1. Be Tough, Not Moderate (about weight maintenance)
2. Commit yourself to a 3 month opt period* (following all the rules for success perfectly for at least 3 months. afterwards, more flexibility is allowed)
3. Weigh Yourself Every Day
4. Reverse Small Gains Immediately
5. Eat Primarian At Least 90% of the Time*
6. Eat One Major Meal a Day*
7. Perform a Daily Plan and Scan (each day think about your food plan; also think of the challenges that may occur and how you can overcome them)
8. Stop Eating after 8pm*
9. Eat from a Limited Menu*
10. Have One Acceptable Treat a Day
11. Have a Love Affair with Exercise
12. Maintain w/ Support & Support Others
I didn't agree with Rule 3,5,6,8, or 9. I don't find them personally applicable nor do I think their applicable for the average person. Rule 3 - included incorporating other rules I don't agree with.
Rule 5 - Eating a Primarian diet 90% to 100% of the time. What is a primarian diet? It is one that consists of lean meat, eggs, non-starchy veggies, fruits, nuts, seeds, and some low fat diary similar to what our ancesters ate. No/very little starches....rice, most beans, potatoes, or bread. That's right....no/very little grains (wheat, rye, oats, barley, corn) and grain-based products (flour, cereal, breads, etc..) - even those that are whole grains. Little to no sugar, honey, juices, sweets, pasta, sweetened drinks, condiments. Limited consumption of tropical fruit including bananas, pineapples, mangos, and papayas. Non-caloric beverages are allowed. The only oils allowed are olive, canola, and avocado. Acceptable treats: low-fat pudding cups, low-fat sugar free jello, low-fat frozen yogurt & ice cream, and low- fat toppings.
Rule 6 - Eating one major meal a day. I just don't believe in this. I think you should listen to your body. Some days it may be evenly spread out meals, others one major meal and other small meals. Rule 8 - Stop Eating After 8pm. Research shows that its not when you eat that causes weight gain, but how many calories you eat during the day. I do agree that if you have a snacking problem, you may need to make rules about not going back to the frig after a certain time. Rule 9 - Eat from a Limited Menu - I understand the principle and have read the research behind it in other publications. However, I do think that you should enjoy eating and try different things. If you have a problem doing so, then consider limiting your menu.
The book spends a lot of time discussing the Primarian diet and ways to implement - which is why I didn't find it more useful. However, as I typed this recap I did realize it did have several tips that were helpful. So, I recommend reading this book but take the some of things she advocates with a grain of salt.
Thin For Life!
I just finished reading this book by Anne M. Fletcher, M.S., R.D. The full title is Thin for Life: Keys To Success From People Who Have Lost Weight and Kept It Off. I HIGHLY recommend it to anyone who is determined to keep the weight off after losing it. It packed full of wonderful advice, tips, and principles...415 pages of 'em.
This time around losing weight (I lost 25lbs about 2 and 1/2 years ago) I knew I had to do somethings differently if I wanted to keep this weight off. Not necessarily losing the weight, but in keeping it off. But since that was my focus, I ended up losing weight differently too.
What I loved most about this book was not only did it highlight similar/pattern behavior that worked for the group of weight loss masters (those who had lost the weight and kept it off for a number of years) but also the individual things that the weight loss masters did keep the weight off.
Here are just a few of the highlights:
1. It doesn't matter if you've lost weight beofre and gained it all back, b/c most of the masters didn't make it the 1st, 2nd, or 3rd time around either.
2. Majority of masters weigh themselves regularly so they can cathch themsleves when their weight starts to climb. Most have a special plan of action if their weight starts to climb.
3. Maintenance means much more than weight maintenance. It includes the maintenance of other healthy lifestyle behaviors, such as healthy eating patters, exercise, reducing stress, keeping healthy relationships and more.
3. If you spent six months getting in shpae by jogging and lifting weights, how long would you expect the positivie effects to last after you'd stopped? Exercise training doesn't last three years later. You have to keep practing the good habits or you lose the skills.
4. Biology permits obesity to occur in individuals; but the environment causes obesity to occur in the culture.
5. You motivation for weight control will wax and wane.
6. Maintenance is not static. What works at one point in time may not at another.
7. Regainers were far less likely to exercise
8. Some experts advise you spend at least one month in a maintenance program for each month that you spend losing weight.
9. The masters gain and enjoy new tastes in food.
10. Some masters view more healthy foods, such as fruits as desserts/rewards. Others develop low-fat/calorie "splurge" foods.
11. The masters make conscious choices about how to choice their calories. Part of the choice making process is trade-offs. If you have a higher calorie or fatty item, you may have to forgo something else.
12. There's evidence that the longer you cann keep extra pounds at bay, the more likely you'll be able to keep weight off for good. Maintaining weight loss for 2 to 5 years decreased the risk of subsequent regain by more than 50 percent.
13. The most striking similarity among the masters was that they have discovered a way to nip weight gain in the bud. The masters nip weight gain in the bud on a day-by-day basis and on a meal-by-meal basis. The vast majority of masters stop gaining before they put on 5 pounds.
14. Masters don't let lapses become relapses. Lapses are single events of doing something unplanned that is not ideal for weight control.
This time around losing weight (I lost 25lbs about 2 and 1/2 years ago) I knew I had to do somethings differently if I wanted to keep this weight off. Not necessarily losing the weight, but in keeping it off. But since that was my focus, I ended up losing weight differently too.
What I loved most about this book was not only did it highlight similar/pattern behavior that worked for the group of weight loss masters (those who had lost the weight and kept it off for a number of years) but also the individual things that the weight loss masters did keep the weight off.
Here are just a few of the highlights:
1. It doesn't matter if you've lost weight beofre and gained it all back, b/c most of the masters didn't make it the 1st, 2nd, or 3rd time around either.
2. Majority of masters weigh themselves regularly so they can cathch themsleves when their weight starts to climb. Most have a special plan of action if their weight starts to climb.
3. Maintenance means much more than weight maintenance. It includes the maintenance of other healthy lifestyle behaviors, such as healthy eating patters, exercise, reducing stress, keeping healthy relationships and more.
3. If you spent six months getting in shpae by jogging and lifting weights, how long would you expect the positivie effects to last after you'd stopped? Exercise training doesn't last three years later. You have to keep practing the good habits or you lose the skills.
4. Biology permits obesity to occur in individuals; but the environment causes obesity to occur in the culture.
5. You motivation for weight control will wax and wane.
6. Maintenance is not static. What works at one point in time may not at another.
7. Regainers were far less likely to exercise
8. Some experts advise you spend at least one month in a maintenance program for each month that you spend losing weight.
9. The masters gain and enjoy new tastes in food.
10. Some masters view more healthy foods, such as fruits as desserts/rewards. Others develop low-fat/calorie "splurge" foods.
11. The masters make conscious choices about how to choice their calories. Part of the choice making process is trade-offs. If you have a higher calorie or fatty item, you may have to forgo something else.
12. There's evidence that the longer you cann keep extra pounds at bay, the more likely you'll be able to keep weight off for good. Maintaining weight loss for 2 to 5 years decreased the risk of subsequent regain by more than 50 percent.
13. The most striking similarity among the masters was that they have discovered a way to nip weight gain in the bud. The masters nip weight gain in the bud on a day-by-day basis and on a meal-by-meal basis. The vast majority of masters stop gaining before they put on 5 pounds.
14. Masters don't let lapses become relapses. Lapses are single events of doing something unplanned that is not ideal for weight control.
Friday, February 5, 2010
Thursday, February 4, 2010
Applebee's Under 550 Calories Meals
My cousin wanted to eat out yesterday....I said no to his first two suggestions. When he finally suggested Applebees, I said yes because I knew they have a weight watchers menu.
But, then I noticed their new under 550 calories meals. (Just how under....you don't know b/c they don't provide the nutrional info...LOL).
I chose the 7 oz. peppercorn grilled sirloin steak (its topped w/ melted Asiago cheese), steamed herb potatoes, and carrots & zuchini (i don't like brocoli).
It was delicious!I highly recommend it.....
Tyrese Gibson Success Tips
Read this quote on another blog that inspired the author too and really got me thinking too....
"When you look a certain way, that says how you feel about yourself," says Gibson. "When you're in shape, you don't have to walk up to somebody and say, 'Yo, I love myself.' You look like you care for yourself."
WOW....What I am saying to others by taking care of my body? What about when I wasn't? What I am saying to myself?
So, I read the original article. It shares on how Tyrese gained & lost almost 40 pounds and refocused on his career. He shared about how he did alot of things to mask the weight he was gaining....
Another, thing he said really stuck out to me. "If you can find time to eat, you can find time to work out."
Here's the original article....
http://www.menshealth.com/men/fitness/motivation/tyrese-gibson-success-tips/article/0b5ff23ace631210VgnVCM10000013281eac
Blogging Aspirations
Every week - if not everyday - something blog-worthy happens or I read something blog-worthy. I make a mental note to write about it or email the article to myself. Sometimes, I blog about it. Often...I don't.....
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