Tuesday, November 22, 2011
After my sudden 2 lb gain yesterday and just as sudden 1.75 lb loss today, I decided to do a Spark search on water weight gain. This article turned up on caloriecount.about.com:
Beat Water Weight Gain
By Elisa Zied, MS, RD, CDN
We all go through it at one point or another--our pants get snug, our fingers swell, and we feel puffed out. To make matters worse, the number on the scale goes up even though we’re sticking to a healthful routine. Most women retain water for several days, or for even a week or two, before menstruation. Although the causes aren’t quite clear, experts believe fluctuating hormone and blood sugar levels may play a role.
The good news is while we can’t completely sidestep Mother Nature altogether, these 4 diet and lifestyle tweaks can help us minimize bloat and help our bodies get rid of excess water weight in no time flat.
Pump Up Potassium
Many fruits and vegetables boast potassium, a mineral that helps maintain the body’s water balance. Potassium-rich fruits include canned pumpkin (just in time for Halloween!), papaya, bananas, plantains, and dried fruit including dates, raisins, and prunes. Choose fresh, dried or canned fruit made without added sugar and aim for 1.5 to 2 cups a day.
Potassium-rich vegetables include spinach, sweet or white potatoes, beet greens, mushrooms, bok choy, parsnips, and tomato products (paste, sauce, or pureed). Choose fresh or canned products made without sodium or added sugar, and aim for 2 to 2.5 cups a day.
Sideline Sodium (of course)
Current dietary guidelines recommend capping sodium at no more than 2,300 milligrams per day; those with high blood pressure (or a family history of the condition), diabetes, or kidney disease, adults over the age of 40, and African Americans are encouraged to consume no more than 1,500 milligrams of sodium each day.
When grocery shopping, look for foods and beverages labels that boast “sodium free,” “very low sodium,” “low sodium,” “unsalted,” “no salt added,” and “without added salt on labels;” choose fresh meats and poultry over “deli meats;” and choose fresh fish and shellfish over processed, canned options (though you can rinse canned fish to remove about half the sodium). Reading Nutrition Facts Panels on packages (and on Calorie Count) is a great way to find lower sodium options.
Float Your Bloat
While sodium contributes to bloating, water does not. In fact, good old H20 can make us eliminate excess fluid and sodium. Women should aim for about 5 to 6 8-ounce cups each day (you can add one or two cups of skim milk, up to one cup of 100% fruit juice, and even a few cups of coffee or tea can also count towards meeting your daily water quota). It’s okay to have sparkling water or club soda, but be sure to read the fine print on labels since many of them have added sodium.
Work up a Sweat
Even though being bloated may make you want to do nothing but drown yourself in comfort foods while sprawled out on the sofa, taking time to go on a brisk walk, a bike ride, or to do some other vigorous activity to help you sweat out even more sodium and feel lighter on your toes.
Yesterday I did do the last 3--didn't know about the postassium--and although I did know that as an African American, my sodium recommendation is even lower than the suggested 1 teaspoon per day (2,300 mg), I didn't know that it was cut by 800 mg! So I should have 2/3 of a teaspoon of salt per day?! OK. And now we know.
Monday, November 21, 2011
More like humiliating for the soul. I messed up, and I can't even know how exactly because I didn't cook it. I brought home a "thank you" plate from the Senior's dinner that I helped serve on Saturday, and thought I was doing great by dividing it up over about 4 meals Saturday and Sunday. It was nice not to have to cook. Well today I'm showing a 2 lb gain!
Yes, it was triple carbs (stuffing, yams and mac & cheese--but only a little of each at each meal), and yesterday, with the turkey gone, I ate the salty/sweet ham, knowing I'm super-sensitive to salt for water-weight, but other than that I don't know why I gained so much in one day. No way did I eat over 3,500 calories even in the 2 days--unless they cooked every dish in lard! I tracked everything, even estimating high, and still came in at the top-middle of my allowed calorie range. Plus I did my usual 3-mile run on Saturday, and 3-mile walk yesterday, along with 2 hours of yard work. Where's the justice here?!
Braverude and I have a pact to get through the holidays with no lbs gained. Ha!
Well, the holidays haven't started yet, and I'm not giving up--today will be a veggies and fish day, tomorrow too, if necessary. I will still have my sensibly planned turkey dinner on Thursday. And I WILL start the Winter 5 % Challenge at my hard-won end of Fall Challenge's weight. 'Cause it's got to be water--got to be. I'm not changing my weight ticker, no way!
Maintenance is not going to be a walk in the park for me....
Saturday, November 19, 2011
I wasn't going to post them, but you know I lost 7 pounds so we may as well see where. Even though I did weight train, there was no gain so all the nos. are inches lost:
Chest: No change
Neck: No change
Hey! That's 9.25 inches lost. I'm good with that.
I just got back from spending a good part of the day with the graduate chapter of my sorority. Every year, the Saturday before Thanksgiving, we prepare and serve a big turkey/ham/stuffing/mac & cheese/sweet potaotes/greens/green beans/corn bread/pie or cake dinner--no, FEAST--to the members of the local Senior Center. No, it's not as over-the-top as it sounds; they each just get a small portion of everything. They get all dressed up for it and really enjoy it. Afterward our undergrads present an illustrated presentation on eating healthfully and exercising. Today they seemed to take it all in--then someone asked for the salt.
Friday, November 18, 2011
I'm just completing the Fall Challenge, where I really learned to stay with a program to lose weight, so you can bet I'm signed up again.
This is an ACTIVE team. We commit to being ACTIVE in posting points to the Living the Good Life weekly challenges, exercise minutes and doing Weekly Weigh Ins.
We encourage each other through ups and downs, try new strategies--it's fun, Guys. Come join me. Here's the link to join the overall community. Then choose the Sticky topic and scroll down to choose a particular team.
I'm telling you...with the holidays coming, it will keep us focused--you'll be sending me those "Thank you" Goodies later.
Wednesday, November 16, 2011
I hit my 5% challenge mark today--3 days early. 7 lbs total lost. I'm so elated! I was secretly a Doubting Thomas for losing this last lb by Saturday. Now I have incentive to keep exercising and eating well to hold on to it until the official weigh-in day Saturday.
Get An Email Alert Each Time JAZZEJR Posts