Diet & Weight Loss Tip: Admit You Need Help
I weigh myself daily to watch for scale-creep.
I have hypothyroidism and need to keep that in balance. That means blood tests every 3 months generally.
After moving I went for a year without a blood test. I'd joined a gym and thought working out the scale crept! How frustrating. So I got a THS test and sure enough needed my meds adjusted.
That and working with my diet coach and workouts at the gym resulted in a 14 pound weight loss in 8 weeks.
Dieting - What's the WHY?
Your WHY Can Motivate You!
Wanting to trim down and shape up isn't something new to me. I've ALWAYS included exercise, which makes the scale-creep even more frustrating.
My coach discussed establish MY WHY so that I could stay motivated.
Here are a few of my whys:
*The scale-creep MUST BE STOPPED.
*I want to like myself in photos.
*I want to look good when my children get married.
*I want family members to quit making negative comments.
*I want to feel good about myself.
*I want to feel fit.
What is your why?
Diet and Weight Loss: Treat Yourself to Great Gear
Did you know you'll look slimmer in a "V" neck shirt more than a rounded neckline?
Comfort and feeling attractive is essential for me during a workout.
If you can afford it, buy several pairs of spandex shorts and cool T-shirts so dressing the part isn't a problem.
Diet Tip: Eat a High Protein Breakfast
High protein, good fats and low to non-existent carbs were on the list. I started sauteing zucchini and spinach in garlic and frying a couple of eggs in olive oil. Simply White or Natures Best eggs from a carton makes it easy.
Turkey bacon is a good addition of high protein, low in fat compared to other bacon. Starting the day off with a high protein breakfast is a good choice. Your liver uses about 30 grams of protein to detoxify your body so give it what it needs in the morning.
High protein staves off cravings and helps you feel full longer than eating carbs for breakfast.
Choose Food Wisely
One of the "rules" I learned is: protein, some healthy fats and most veges/fruits are good.
I also learned from a book I have that I should eat a "chaser" of protein after a carb.
Another breakfast choice is protein shake pancakes. Add milk to protein powder and some interesting flavors like cinnamon, chopped fruit...Not the greatest pancake, but something different. Or, add steel cut oats and chopped almonds or fruit to instant oatmeal. Almonds are loaded with protein.
After following the food list supplied by my diet coach I lost 14 pounds in 8 weeks. It was a good kick-start.
Not Calorie Counting This Time!
I was hesitant to sign on with a diet coach because most people have the "calorie in, calorie out" method and I despise counting calories.
I'm pleased to announce I'm not calorie counting. I am PROTEIN and CARB COUNTING.
The good news is, in addition to the weight, I'm down an inch everywhere!
I am restricting food that has little health value as much as possible and am learning about better choices.
Studies show that people who RECORD their food intake lose more weight than those who don't. It's not magic, it's mindful eating. Below are a few journals anyone might use for recording their diet journey or food intake.
Diet and Weight Loss Tip: Keep Moving
Wow, studies show those that keep moving or work standing up burn way more calories. I'm the first to admit to my computer addiction, but that equals sitting. My paid work also necessitates sitting.
I've tried putting my keyboard up on an upturned laundry basket so I can type standing. Felt it in the legs.
Today I cut the grass. I was on the lawn tractor, but it was still quite physical. The other day I took 2 swims between transcription projects. I also walked my dog today. On the weekend I did housework. Lots of movement!
Weigh and measure Day is tomorrow.
At a Plateau - Let's Add In Important Oil Supplements
Well I've hit a plateau.
I've added in some oil supplements to give me the good fat. Recommended especially were CLA and Evening Primrose Oil. I'm allergic to fish so I won't take Omega 3, but that is, of course, a highly recommended choice as well.
I only sautee with extra virgin olive oil but it isn't a necessary oil to have in one's system.
Psyllium Husk
I'd read about the benefits of psyllium before regarding reducing cholesterol, but hadn't been taking it regularly.
On a recent trip to the doctor, she suggested I take psyllium husk.
I've found it is listed as a weight loss herb.
My diet coach, however, added cautions. Some people can have bad results from it. So I advise researching the side affects or risks associated with taking psyllium husk.
Protein and Muscle
Having 20 to 30 grams of protein at each meal, and a chaser of protein after carbs is important. One book I read suggested eating .4 to .8 grams per pound of body weight in protein over a day. So a 180 pound woman would need to eat 72 to 144 grams of protein in a day in order to preserve her muscle mass--that is while exercising regularly too.
One book actually says, "reach for cheese and milk"! These are two things I'd been told in the past were fattening! You mean to say I CAN eat cheese? Wow!
I'm going to try out this theory by seeing if actually upping my protein aids in weight loss. Muscle weighs more than fat, but muscle burns more calories than fat.
I also read that if you are low in protein, your body will go looking for amino acids and steal them from your muscles. That means muscle loss.
It would be great if raising my protein intake would solve another problem too. I have dealt with stiff and sore muscles for a few years now. After a day of lawn mowing, yard work, shopping and house cleaning, I can be too stiff to enjoy life the next day. Perhaps increasing protein around the clock will be what I need!
High Protein/Low Carb Meal (almost 30 g)
4 slices Butterball turkey bacon
1/2 cup Simply White egg
3 tsp Manitoba Harvest Hemp Hearts (http://manitobaharvest.com/category/13/Hemp-Hearts.html)
Blood Test Results
Well that didn't tell me much. My diet coach suggested I get a copy of my test results. So I did. I'm glad I did. It will help me keep a consistent record.
Carrying On
I know my thyroid problem Now that fall has arrived I am finding I'm more indoors at my computer than outdoors soaking up sun (because there is little), walking the dog or visiting the gym in the dark. I'll have to be intentional about movement.
I have a few homework assignments. They are:
To ensure I have enough protein in my diet, to ensure I take my supplements.
To visualize myself on plan long term.
To choose a date for other goals and for when I will make up SMART goals to go with them. Some of my other goals include adjusting my sleep schedule and improving my posture, to be aware of my thoughts regarding eating, to add in more movement at a greater intensity.
This week I lifted heavier weights at the gym and did a few running spurts in my dog walk. I'm down 17 pounds.
Zucchini for Breakfast
Saute the zucchini with fresh spinach in EVO & butter. Add egg(s) with or without milk. Sprinkle sunflower seeds or add a bit of cheese for added protein.
I can get 7 grams of protein from sunflower seeds in 1/3 cup and 14 grams protein from 2 eggs.
VALUE OF ZUCCHINI
So I just researched other benefits of zucchini. I was pleased to learn it is one of the very low calorie vegetables; 17 calories per 100 g and contains no saturated fats or cholesterol. Zucchini peel is good source of fiber helping combat constipation which in turn offers protection from colon cancer.
Zucchini is often included in weight reduction and cholesterol control programs by dietitians.
It is a good source of potassium that can help in the reduction of blood pressure and heart rates.
Fresh zucchini is a good source of anti-oxidant vitamin-C and contains moderate levels of the B-complex group of vitamins like thiamine, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
WOW, makes eating zucchini for breakfast a good idea!
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