Fitness Minutes: (58,283)
4,222 7/31/13 12:55 P
Have you started using the Nutrition Tracker here on Spark? I found it a bit tedious to get enough of my "Favorites" listed, (rather than "search" for each food every time!) but if you do one or two meals a day for several weeks, it becomes quite easy to use. Then focus on getting the right combination of Carbs/Protein and -yes- Fat from the foods you eat!!
I'm guessing you aren't the one getting to choose what's on the table at each meal...! But if you put in meals and Grandma's favorite recipes before the meal, you can get a much better idea of portions that are appropriate! (Don't worry...you can always edit/remove things....)
By using the Tracker, you are educating yourself about what is good for you--and you are taking positive steps towards eating healthy! Taking those positive steps is *very* powerful. it will take time...but setting it up in the month before you go back to school is great--then you will have it as a "habit" when you get back to school. Remember that this isn't a "diet" to quickly shed weight, and then go back to where you were....it is a planned change to your Lifestyle! Welcome to the Journey to a Healthy You! All the Best--with this Journey and your School!! Enjoy the time with your Grandparents too--its very special part of your life! patti
PS...on the idea of losing 5-10 lbs before you go back to school....it isn't likely unless you do it in a very unhealthy way. Instead choose 1-2 pounds a week as your goal weight, and put in a reasonable time to accomplish those 25 pounds. How much you are able to lose by eating healthy is affected by how much you have to lose. If its not really too much, it will be slower.... Accept that--and keep at it!!
I can't help with exercising in the heat, I live in Canada and I still like an air conditioned gym in the summer rather than being outside.
BUT, I'm a snacker. I eat often through the day and I've come to accept that I need to take that into account in my plan. I'm still playing with this a bit because I can be totally ravenous when I get home from work. Things that have helped are:
1) Planning - I plan my meals and my snacks. 3 meals (3-400 calories) and 2 snacks (1-200 calories). 2) Protein - every meal and snack I eat includes protein. Every. Meal. 3) Fruits and veggies - every meal and snack includes fruits/veggies or both - low calorie and filling. 4) bigger lunch - I grew up with the typical small breakfast and lunch and big evening meal. Because of my schedule with a workout right after work, I think I need a bigger lunch and then I can do a smaller evening meal, which ends up being later at night and I'm in bed before I get hungry again, but the bigger lunch helps me stay full through the afternoon and have enough energy for my workout. 5) balancing my diet, but staying in the low end of my carb range whenever possible.
I don't know if these will help with your snacking. I'm still trying to figure it all out, but I'm getting better with it all the time and I'm not giving in to the late afternoon cravings anymore. Except sometimes at that time of the month.
you can turn those negative excuses into positive reasons to do this. You could go for a walk early in the morning before it gets hot. I walk at 5:30 a.m. before it get too 100 here. Mall waking is a good idea. The cool air conditioned mall would make walking nice. If you really want this no excuse will stop you. GO do this as I do know you can.
Rather than fighting against the snacking, why not pre-plan a healthy afternoon snack that fits within your overall calorie budget?
That way you can get the mid-afternoon energy boost that your body is used to, without blowing your entire diet.
7/30/13 8:08 P
I live in California, the part of it that gets just as hot, if not hotter than Texas. I exercise. Get up at 5am if you have to.
I live in a tiny house. I still exercise inside if it's too hot outside. Your grandparents aren't going to judge you. If anything, you might get some gentle teasing, but only jerks would get upset about you trying to be healthy.
Fitness Minutes: (4,024)
7/30/13 7:22 P
Please don't take diet pills! There is no quick fix for weight loss.
It's not about eating less, it's about eating right. You need to find a meal plan that works for you. You can eat 6 times a day and still be within your daily intake and this will help speed your metabolism, just small portions and snacks between. Always have a big breakfast and don't skip it! When I first started my weight loss journey I followed O2 diet by Keri Glassman, it sure helped me. I now make my own meal plans for the week. Check out bodybuilding.com they have exercise routines and meal plans there as well.
With your exercise I can give you an example of a quick 17 minute HIIT workout below, you can do this fasted before your breakfast in the morning if you like too, you need to do something if you want to lose weight.
HIIT: Do each exercise for 60seconds and walk in place for 20seconds (2rounds is 17min) (if you have a smartphone you can download a free interval timer or use a stopwatch)
Do at least 2 rounds, more the better! You can do this in very small space, if you are not sure what the exercises are just Google them.
If you have any questions please feel free to ask.
Just remember your diet is just as important as your workout.
Fitness Minutes: (275,008)
7/30/13 3:20 P
Hi, Ashley !
I know how hot it can be in Texas, so if you don't want to walk during the day, then how about first thing in the morning ? Temps are much cooler in the morning. If it's still too hot, take a ride to your nearest shopping mall. Plenty of people walk inside the mall for the a/c.
If you find it difficult to do DVDs because there isn't a lot of space to move around, check out the fitness section. Coach Nicole has a bunch of short 10-15 minute workouts you can do in a small area.
Do you have a jump rope ? Get up early, when it's cool, and jump rope. Jumping rope is excellent cardiovscular exercise. Do you like to dance ? Do a dance DVD or just dance around to your favorite tunes. Some simple things you can also do would be to take the stairs insted of the escalator. If you're in a tall building with an elevator, get off 1-2 floors before and walk up the stairs. If you take a bus, get off 1-2 stops before and walk the extra way. if you go to the mall, part at the far end of the lot and walk the extra way. every little bit really does make a difference.
As far as losing weight, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad day with exercise. if you want to lose weight, you have to eat right and watch your portions. if you want to stay fit, you exercise.
If you find you can't stick to a diet, it's because you're trying to do too much too soon. start with some simple changes first. Don't try to do everything at once or you will end up frustrated. set some simple goals.
Tell me, what are some simple things you could do at your grandparents that would help you become a bit more healthy ? You'll be surprized how many things you can think of doing.
Fitness Minutes: (0)
12 7/30/13 2:57 P
See, I've been trying to lose weight all summer (I mean, this is like the third month) and haven't lost a single pound. I've tried two different diet pills and neither had any effect. I've tried cutting down on what I eat, but then I end up snacking in the afternoon. Anyways, I feel like I probably need to be exercising more, but I just can't seem to do it! I admit that I have excuses, but they're real excuses. 1.) I live in Texas (in the middle of nowhere, for that matter) and it's HOT, so it's hard to find a time in the day to go walk/run. Occasionally, I get a mile in before lunch, but that just doesn't happen very often. I'd like to go at night, but I don't really like being out by myself at night (and I have NO friends here -since I'm like ten miles out of town anyways- that would even consider going with me). 2.) I would do exercise videos inside, but I'm staying with my grandparents for the summer (until I leave for school again in about a month) and their house is tiny. I can't work out in the living room and I really don't have room in my bedroom.
So, like I said, these are excuses. I honestly don't know what to do with them, though. Could anyone give me any tips? I'd really like to lose at least 5-10 lb. before I leave in a month (my original goal was about 25, but that ship has sailed with no hope of returning...), so if you have any tips on how to lose that in this short time, they would be very appreciated as well!
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