help

HELP!!!

ugh.

I have been sick since saturday, and I have not had any sort of appetite.

its horrid.

really.

the other day I got a small arbys sandwich and could not finish it for the life of me, I felt so full.

I dont think I am too sick any more so why cant I eat?!

I need to eat!!!!

Wanna see?

People ask me what I am eating to help me lose weight.

Let me tell you the answer.

Healthy stuff, and unhealthy stuff in mode

ration.

:-)

Calories in a day no more then 1300. (its tricky, but not hard.)

Let me SHOW you what I eat in a day.

Yoplait yogurt is something I have for snacks, after work or when I am craving food.

This is something I might have for breakfast. 2 blueberry Eggo waffles, and a carnation instant breakfast pouch in a glass of soy milk.

Squash! I LOVE squash. But this is where unhealthy in moderation comes in, because I put butter and salt on my squash.

PIZZA!!! also unhealthy in moderation. Also a glass of Soy milk. only of a few portions of pizza are unhealthy, most cheeses and the pepperonis. the grease from pizza comes from the pepperoni and cheese. I make the crust with 2 Rhodes roll doughs(from sams club), pizza sauce, cheese and pepperoni. this pizza that I make this way, is 465 calories. If I have been good all day long, this is my dinner as a treat. :-) to make it more healthy, substitute pepperonis for mushrooms, olives or other healthier things that go on pizza.

Apples and peanut butter. Its actually a high calorie snack, the apple is maybe 40 cals, but the peanut butter is 180 cals for 2 tbsp. I usually have this after my workout because of the protein in the peanut butter.

This is what is in my pantry!!! In the bottom left is a huge box of top ramen, which I eat for lunch some days- 190 cals.

Lunch is probably the meal I skip most often, or dont eat much for because I work from 10-1 so I am never home.

I make sure to have a yummy, biggish dinner because at night is when I get bored and start to munch on stuff.

Figure out what time of day you munch or binge the most, and then start to make sure the meal you eat right before that, is a good yummy full meal. it will help the munching. :-)

p.s. The soy milk is not necessarily more healthy then regular milk, I just like the fact that it has Soy Protein in it because it helps me so much in losing weight. Soy milk does have less calories, but obviously doesn't much like milk. You decide whats best for you!

new activity

Today my husband and I started playing Racquetball together.

:-)

Jason doesn't have any interest in going to the gym with me, so playing racquetball and tennis is good enough for now.

I have to say I never realized how active this two sports were. there is a ton of short burst running around, which sorta like circuit cardio.

Of course Jason, having been a tennis player in high school, beat me. But it was still lots of fun!

we bought the rackets off craigslist for 7$ each so its a rather cheap activity for us since our apartment supplies the court. :-)

I highly recommend this activity for couples who have it available to them, its a fun sport, with lots of laughs!

Here are some interesting fitness facts of racquetball.

The average number of calories burned during racquetball play ranges from moderate at 640/hour [Prevention, 1995] to 794/hour [Men's Health, 1995] -- to a high level at 13.7 per minute (or 822/hour) [Sports Training Institute].

An average game will take 20 minutes, during which a player will run a distance of approximately 3,650 feet -- or over two miles in one hour of play. [U.S. Olympic Training Center]

Racquetball players work at a constant rate of 75 to 85% of their maximum heart rate for the duration of a typical racquetball game.
[USRA Elite Training Camp, 1992]

Racquetball offers both aerobic and anaerobic benefits (I did not add that in, proof of aerobic and anaerobic!) , with both sustained high level heart rate activity and quick bursts of energy required during play.

Racquetball works nearly every muscle group, including sustained, repetitive use of large muscles that increase calorie burn and reduce fat percentage.

now go play!!

Give me a minute and let me talk to you about calorie counting.

as annoying as it is to count calories, it really is one of the best ways to monitor what you are eating, and burning.

I know its obnoxious, and sometimes I have no idea how many calories are in something, like Squash or other things without a label.

There is a great website to help you.

www.thedailyplate.com

Set up a FREE profile, your height age weight yada yada. It has a calorie tracker, you type in any food you want, and you can be specific, it finds it, has a little button that says" I ate this" you click that button, and it adds it to your tracker for the day, it adds the calories, fat, protein, everything! another cool thing, well here is an example. I had some of a coke today, but not the whole thing, I typed in coca cola, and you can put in how much of it you had, so I entered .25 of a serving size. I also had albertsons brand cookies, 4, so I put in 4.0 servings. it does the calories based on how many servings you had. its so awesome.

also, it has a calories burned tracker, type in what exercises you did that day, again you can be very specific, it finds it, according to your weight and height it knows how many calories you burned, it adds that to your tracker with how many calories you burned, and evens out your caloric intake for the day. (it even has sex as an activity lol. 79 calories burned in a hour!)

give it a try, its totally free and way easy. very user friendly!

why aren't you losing weight?

Let me try and explain something.

for you.

and your understanding.

I have always told my readers and everyone else that asks, that the key to weight loss is cardio, but slow cardio. keeping your heart rate no higher then 145 which usually means a really fast walk, or a very slow jog.

It has come to my attention that some may not believe me, or may think that running faster will burn the fat faster.

PLEASE believe me.

this is NOT true.

there are two types of cardio. Aerobic and Anaerobic. look it up if you want.

Aerobic is the lighter of the two, walking, jogging etc. Aerobic is " in the presence of oxygen." when you do Aerobics your body recognizes the activity and begins to burn fat because it CAN because it is getting enough oxygen.

Anaerobic is "in the absence of air." running fast, tennis, things that get your heart rate going really fast are considered anaerobic. When this happens, your body is working so hard, breathing becomes scarce, rapid and short. When that happens, your body CAN'T focus on burning fat because it is so focused on the physical activity and needs of what your body is currently doing.

some might ask why then are track stars and runners so thin and lean.

good question.

Anaerobic cardio is NOT pointless. Quite the opposite, its great. You just have to realize what the outcome of it will be. Aerobic cardio burns fat, Anaerobic cardio builds muscle. Muscle is needed to burn fat, the more muscle you have, the more fat you burn. So they actually compliment each other.

To get a good balance of both, intervals are recommended. see HERE.

Your cardio needs to be balanced. You shouldn't do all of one type and none of the other. You won't see results and you will become discouraged.

Those who decide to run for 45 mins everyday, and who don't lose weight get frustrated and want to know why they aren't seeing results. The truth is that results are happening you just cant see them. Your muscles are being toned, leaned and worked on UNDERNEATH THE FAT. Realize that fat is always on top of muscle, and since fat is not being burned, you won't ever see them.

Those who decide to just do walking for 30 mins every day will burn fat, get smaller and lose weight. But sometimes they still aren't happy with how they look, because they want to be tone and lean. Since their cardio was just fat burning, they didn't work on their muscles and so yes, they did get smaller, but just a smaller version of their flabby self.

Make sense?

This is something I learned a long time ago, but while studying for my fitness trainer exam I learned how to explain it. :-)

recently

I have been doing well!

I am down to 161 lbs for a total weight loss of 36 lbs.

so far.

for biggest loser folks that is 19% weight loss.

Can't complain. :-)

I went camping for the last week with Jason's family so that made it a lot easier to lose more weight which was great cause I needed another jump start.

losing this much weight has been so great! my favorite store is now american eagle and I love the fact that I fit into all the stores at the mall. Its seriously been so great for my happiness and self esteem, but I am also terrified. I am so scared to gain it back, especially after I have kids. Its sad because there is a tiny part of me that cant enjoy the weight loss because it doesnt think it will last. oh well, I know how to lose it, and I know how to keep it off so I shouldn't worry so much about it.

now a question for you folks.

Silk SoyMilk.

opinions?

I have heard really good things about it, and it has 7 grams of soy protien which I know has worked really well for me in the past, so I am considering switching to this milk.

Its double the price of regular milk so I want to make sure its worth it.

What do you think?