MAMABUGAZ   20,010
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Be S.M.A.R.T. and not D.U.M. about ...

Monday, September 16, 2013

... about planning for maintenance while you are still losing weight,

EXCELLENT article about weight loss and weight maintenance!

~ Faith

  Member Comments About This Blog Post:

POETLKNG2LOSE 9/17/2013 9:48PM

    Thanks for the articles i plan to read it later. I read some articles on Sparks about maintenance too. I am in it right now at 100 pounds.

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KALIGIRL 9/17/2013 11:33AM

    emoticon emoticon

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HANSBRINK 9/16/2013 1:02PM

  Thanks for the link. The article looks interesting.

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GRAMMYTOBIN 9/16/2013 1:00PM


Thanks for sharing this it was very informative information.
I believe everyone need to read this.
Thanks again, emoticon

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Saturday, September 14, 2013

"If someone prays for patience, you think God gives them patience? Or does he give them the opportunity to be patient?
If he prayed for courage, does God give him courage, or does he give him opportunities to be courageous?
If someone prayed for the family to be closer, do you think God zaps them with warm fuzzy feelings, or does he give them opportunities to love each other? "
Author Unknown

You have the opportunity to make healthy dietary and exercise choices. You have the opportunity to do something about losing weight. Go for it!

~ Faith

  Member Comments About This Blog Post:

KALIGIRL 9/16/2013 9:50AM

    Here's to going for it!

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MJ7DM33 9/14/2013 10:30PM

  Thx for sharing!

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Decision to make

Friday, August 02, 2013

I have an 88-year-old aunt (who was really our family's matriarch, and like a grandma to most of us), who seems to be in her last days.

I will consider attending her funeral in Canada. However, there are a few complications:

* possibly an MRI and a KU Med Center appointment to re-schedule
* expensive airline tickets, etc. (Depending on the dates I google, costs vary from around $700 to $1100. I guess I could spring for either, if I decided to, but, I'm struggling with how to make that decision. I'll try to priceline it, and that might reduce the cost by several hundred dollars.)
* some anxiety about flying alone. I seem to get stressed over things that did not used to stress me, prior to developing multiple sclerosis.

Please think of me (and, send up a prayer or two, if you are a praying person) while I wait for updates on my aunt's situation, and attempt to make the decision about whether to attend the funeral or not.

A side note -- I was recently in Canada for our vacation, and had an awesome visit with her. Other family members said that her good days were very infrequent. Often she would not get out of bed; some days she wouldn't open her eyes. The day that we were there, we had coffee and doughnuts with her in the nursing home dining room, and a nice visit. It felt like a gift to spend that blessed time with her, so soon before the end.

~ Faith

  Member Comments About This Blog Post:

FISHGUT3 8/4/2013 7:43PM

    For myself, MS and flying also concerned me but I found that it was a lot easier than I thought. I do not know if you need a cane or wheelchair for mobility but the cane I use was instrumental for early boarding and all airline personnel were more than happy to help. It is a lot less stressful than I thought it would be, Good Luck

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MAMABUGAZ 8/3/2013 4:32PM

    Last week Wednesday or Thursday, Aunt Betty was not expected more than a day or so.

By Friday morning, she'd improved enough that she was somewhat responsive, but she still was not expected to live through the weekend.

Today, they transferred her from the hospital i back to the nursing home. She has continued to make improvements and will now converse and is taking jello by mouth. I don't think that, currently, we know what to expect.

Thank you to those of you who responded, and to those of you who prayed and thought of me. At this point, I will just table making any decision for now, and wait to see what the future holds and make a decision at a later date.

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IMREITE 8/3/2013 1:45AM

    it is difficult to make travel decisions when money and health are considerations.

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    I'm so glad that you did have a wonderful visit with her. I understand your anxiety about traveling, but only you can make that decision. Either way, you will celebrate her life and what she has meant to you and to the rest of your family.

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LIVE_AMAZINGLY 8/2/2013 6:26PM

    If you do choose not to go, you have the wonderful memories of your last memories with her. It is really special and meaningful that you got to be with her for such an awesome visit. If you choose not to go, don't hold onto any guilt over it, but instead concentrate your memories on the last wonderful visit you had with her.

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MAMABUGAZ 8/2/2013 12:22PM

    Thanks everyone. Like I said, stress is something I no longer handle very well. I seem to be better at avoiding stress by choosing what I say yes to, and, what I say no to. But, managing stress when there are events outside my control is more difficult for me.

Thanks for your prayers and your thoughtful comments..

~ Faith

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KNYAGENYA 8/2/2013 11:15AM

    emoticon I will light a candle for you and your family when I go to Church.

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KALIGIRL 8/2/2013 8:33AM

    So glad you were able to visit her - hope you can attend the funeral and celebrate her life
Thoughts and prayers to you and yours.

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FERRETLOVER1 8/2/2013 7:13AM

    You are in my thoughts. emoticon

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--KREN 8/2/2013 6:17AM

    Keeping you in my thoughts while you make your decision. Visiting her recently, in her last days, meant a lot to her, I'm sure. That seems to be most important. I hope everyone visits me in my last days. Karen

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ANDYGIRL1219 8/2/2013 12:39AM

  emoticon emoticon

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"Change It Up"

Friday, May 17, 2013

I may have posted this before, but, I believe that "change it up" is such an important strategy (both to "bust" plateaus, and, even to help avoid them), that I wanted to post it again.

It's all about change.

When I experienced my first plateau, the advice that I got was to decrease calories and increase exercise.

While that is not bad advice, it immediately concerned me. Because I knew that plateaus are a normal part of dieting. And, I'd already made a lot of changes. I just couldn't see myself commiting to decreasing calories and increasing exercise every time I reached a plateau. I was already doing almost as much as I was willing to consider.

So, I started researching plateaus, and found out, that, although decreasing calories and increasing exercise are two options, it's really about "change", and, those are not the only two changes possible. When you are in a plateau, your body has likely become accustomed to the changes you've already made.

Homeostasis is a fancy word for your body's preference for staying the same. Once it figures out that is already HAS changed, it doesn't want to do anymore of that. (Because... what if you are starving it?!) So, it becomes more efficient at using calories, and hangs on to pounds and fat.

So, we need to trick out bodies into thinking the famine is over. If your body doesn't know what to do next, your plateau might be over soon.

Here's a list of things you can do to "change it up". I'll start with the 2 most obvious ones. However, others are often just as effective. Or, more.

1. Decrease your calories.

2. Increase your exercise.

3. Increase your calories. I know. This sounds counter-productive. However, it can increase your metabolism, and it can trick your body into believing that you are no longer going to be starving it. Then, decrease back down.

4. Decrease your exercise. Same reason. Then, increase it again.

5. Change what you eat.
- If you've been eating low carb, add some carbs back in. Especially the complex carbs with lots of fiber. However, avoid or limit "whites" (white flour, pastas, baked goods, too much sugar, potatoes, corn). Your body will change simple carbs into sugar. Sugar makes you fat.
- Try eating lots of vegetables and low fat protein.
- Be sure that you are getting enough fat. Good fats, such as coconut oil, olive oil, almonds, peanuts or other nuts, natural peanut butter, dark chocolate, etc can actually help you to lose weight, if you eat them in moderation. You have to eat fat to lose fat. Fat grams don't make you fat. Sugar makes you fat.

6. Change your exercise routine.
- Be sure that you are doing a combination of cardio and strength training. If you are running, try biking. Add a new muscle group to work on during strength training. Maybe start some yoga or swimming. You may wish to change your routine every 6 weeks, or so.
- If you aren't doing much strength-training, muscle-building exercise, increase that to 3x per week. Building muscle increases metabolism. Increased metabolism burns fat. (Caution: Muscle weighs more than fat. You may gain pounds before you lose them. Let the tape measure become your friend; you will likely begin to lose inches before you start losing pounds again, and, that's OK.)

7. Eat more frequently. If you are only eating 3 meals a day, increase the number of times that you eat. Try for 3 smaller meals and 2-3 snacks per day, rather than 3 larger meals. Try not to consume more than 400 calories at a sitting.

8. Be careful about food additives, etc, such as artificial sweeteners, trans-fatty acids (hydrogenated oils), etc. Even calorie-free additives can slow weight loss. Sometimes, they require the liver or other body parts to work harder to remove them. Then, your body can't work as hard to remove fat.

9. Drink more water, if you're not currently drinking an adequate amount.

10. Calorie cycling.
- ** If you keep your calories above your BMR (Basal Metabolic Rate) every OTHER day, your body will not believe that you are starving it, even if you drop below it on in-between days. In fact, you can even get by with decreasing your calories for up to 2-3 days in a row.
- As long as you don't go longer than that before you plan a day above your BMR. The trick to calorie cycling, is that you are "cycling" your calories -- doing different things on different days. Eating low-calorie EVERY day is not a good solution. You need to alternate lower calorie days with days that are above your BMR.

You don't need to believe that, to lose weight, you have to do more and more difficult things.
Just think change, change, change. And, then, you can always change back, because that will be a change too.

  Member Comments About This Blog Post:

POOHB3AR 6/5/2013 5:03PM

    thanks mamabug for helping us understand plateaus & what to do to 'change 'em up'
am trying it out! i ate more yesterday and lost .4 lb. doing a down day today since eating out fri. & sat.& sun potluck. (I'm full already!)

take care & God bless ya! :)

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MAMABUGAZ 6/4/2013 11:57PM

    Thanks for all the comments. Sounds like I'm "preaching to the choir"! You all, also, sound like big advocates of "changing things up:.
emoticon Here's to weight loss!

~ Faith

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SKILEYSJY 5/28/2013 1:00PM

    Thanks for this post! It is a great reminder!

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KALIGIRL 5/19/2013 9:49PM

    Here's to change!

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XNANNY 5/17/2013 11:39PM

    emoticon You are so right about change being a big part of weight loss.

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IMREITE 5/17/2013 10:38PM

    plateaus are a natural part of and program be it weight loss or carrer paths. sometimes making simple changes to recommit or reenergize our efforts can help us reach our goals. Sometimes even small changes can keep us entertained and use different muscles and creative energies.

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"You look more and more like a ... "

Sunday, April 28, 2013

Todays' conversation with an older lady at church:

"You look more and more like a teen-ager every day. You look so young since you lost the weight."

I didn't tell her that I turned 51 yesterday.
I also didn't tell her that I had purchased the cute little skirt I was wearing this morning out of the size 16 section on the GIRLS 7-16 rack. (I wear a size 6 Women's. They are about the same. But, the girls' clothing is sometimes less expensive; and, cuter!)

It is comments like this that I have to replay in my head on those days when I'm tired of the permanent lifestyle changes that are involved with maintaining my weight loss.

~ Faith

  Member Comments About This Blog Post:

MKELLY72 4/30/2013 2:27PM

    Super sweet!
I always love hearing things like that too!
Happy Birthday!

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3016DEBRA 4/29/2013 2:36PM

  emoticon and enjoy those compliments!

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LIVE_AMAZINGLY 4/28/2013 9:04PM

    It's always nice to receive complements to go with all the hard work you've done to get where you've gotton!
emoticon emoticon

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THINAGIN2 4/28/2013 6:57PM

    Nothing like a nice compliment to spark and renew your interest! Hope that you had the best birthday!

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DESERTJULZ 4/28/2013 6:26PM

    Oh now, you have given me a tip! I will go shopping in the girls section next time. I'm so short (5' 2") that it would likely work for me! Congrats on eliciting such a nice compliment. :D

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MJ7DM33 4/28/2013 4:54PM

  WTG! emoticon

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    Happy Belated Birthday!

Congratulations on maintaining your weight! I know it's not an easy task!

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