SPUNKYDUCKY   56,718
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SPUNKYDUCKY's Recent Blog Entries

Week 5: 2.5lbs & 4 inches

Monday, August 31, 2009

I am happy to say that my hard work payed off this week! 2.5 lbs for a total of 16 over the 5 weeks that I have been sparking. My adorable husband (also a Sparker) has lost 21 lbs in the same time period and now looks like he did 10 year ago. I have a long way to go, but I am nearing my first mini-goal of 268 before Rachel's wedding (268 is the number that when I managed to diet last year was always where I got stuck, got sick, gave up etc) so I am REALLY looking forward to seeing 268 in the rearview mirror. Although just to be clear: that is not going to happen this time. Even if I have setbacks I am going to stick with this, no matter how long it takes. As always, I appreciate the comments and support of all of my Spark friends who have made this journey so much easier and more fun than prior ones.
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SparkVersary - One Month!

Thursday, August 27, 2009

It is such a nice feeling of accomplishment to have successfully kept committed to my goals for a month. Checking into this site every day really helps me to focus and prioritize myself in the midst of every other crazy thing in my life...Exercise and healthy eating has helped both me and my husband feel energized, which has been great. Yay!
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  Member Comments About This Blog Post:

HARMONYBLUE 8/30/2009 1:59AM

    Happy Sparkversary!

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KNICKGIRL 8/27/2009 7:36PM

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WANTTOBEFREE2 8/27/2009 5:27PM

    Happy SparkVersary!!
I, too, have been here for a little over a month now (started 7/23/09)!!
I find this site to be very helpful and encouraging!!
Good luck to you on your journey!!
Deanna : )

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The Fat Rant - Hysterical!

Wednesday, August 26, 2009

I saw this on another blog and practically fell on the floor laughing. I think I need to read this once a week!


ALWYN FAT LOSS RANT

By Alwyn Cosgrove

This week I’ve heard more excuses as to why people are not losing fat than I have ever heard in my life. I have literally heard people tell their trainers, “I’m following the nutrition program exactly, but instead of an egg white omelet for breakfast, I have a muffin and a latte.” Hmmm…not “exactly” the same thing, is it?
So I thought this would be a good time to share some of my ‘wisdom” with those of you still looking for the magic pill.

Having worked with hundreds of individuals over the years and as a trainer, magazine writer, and lecturer to other fitness professionals, I’m amazed at how often I am asked, “What are the secrets to fat loss?”

I can vividly remember doing a photo shoot at our gym with a male client who had lost 85 lbs of fat and now had a nice six-pack to show off for his efforts. My own gym members came up and asked me what his “secret” was. The answer—THERE'S NO SECRET.
They seemed to think that I'd given him the “real” information and had withheld it from them! He's been given the same advice that I give to everyone else. He just chose to follow it a little more closely. Fat loss isn’t under the control of the magic fat loss fairies. It's based on simple changes in behavior.

I thought I would take this opportunity to launch into an Alwyn Cosgrove rant. Those of you who are politically correct and easily offended, stop reading now. And if the rest of you are offended, I'm sure there is a new diet book that will tell you exactly what to do to achieve fat loss nirvana. (Here’s a hint—“You have to eat less, fat boy” tends not to fill up a 300-page diet book). So put down your copy of “Eat Right for Your IQ” and listen up.

To lose fat, eat less calories than you burn. Yes, there are some factors that can make this a little more difficult such as metabolic type, medical disorders, food sensitivities, medications, sleep patterns, etc. However, these are the minutiae—the small details. Even if you adjust or control for every single other variable in your body and your environment, if you consume more calories than you burn, you are going to gain fat.

Here are a few basic truths that no one really wants to hear:

• Think about the foods that you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like cr@p and take you farther away from what you want? Yeah, I know that when you were younger before you had kids you could eat blah, blah, blah and not gain weight. Too bad. Times have changed.

And I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape.

• Stop rushing your meals. Eat slowly. This will give your body a chance to actually realize that you've eaten and register that you’re full. It takes 20 minutes for the satiety mechanisms to kick in. Give your body a chance to tell you that it's full before you cram another 500 calories in your pie hole.

• Eat smaller portions. Unfortunately you can’t eat unlimited amounts of the food you would like and still get lean. Sorry. Second helpings? I seriously doubt it. Appetizers, main course, and dessert? You're kidding me.

• Make correct meal choices that contain appropriate servings of protein, carbohydrates, and fats. I love the new “low carb diet” options at most restaurant chains now. A steak with melted cheese on the top. That's not a diet food people. I also saw a low carb buffalo wings option. The difference? No carrots to dip in the blue cheese. Like that's your problem…too many carrots in your diet. A big @$$ bowl of pasta? That's what marathon runners eat the night before the race. If you have a marathon planned tomorrow, go ahead. If not, you don't need the calories.

• “You are what you eat” is a true statement. And it wouldn't surprise me to find out that some of you have eaten a fat b@st@rd or two in your time. Are you a lean serving of protein or a saggy nasty sausage?

• If certain foods are a “trigger” for you and you can’t eat them sensibly, then you have to give them up. I have known very few people who can eat their “trigger” food and not end up blowing their diet. Once you “pop” you can't stop, right? Usually one cookie means the whole bag. You can't be trusted so don't have them in the house.

• You do not need something sweet to finish your meal. This is a conditioned response from your childhood days when cleaning your plate meant ice cream. “Need” something sweet? Do you realize how much you just ate? You don’t need anything. Dessert is not a physiological need for survival. It is just a bad habit. Habits can be broken. You do not need the cheesecake.

• Do not buy junk food. If it is there, you will eat it. If you have a craving for candy and there's none in the house, it's highly unlikely that you'll get up and go to the store. You'll just sit you’re @$$ back down and finish watching American Idol. Oh and buying the junk food “for the kids” is an absolute Bull$h#% excuse. The kids do not need the cheezy poofs either. In my opinion, the childhood obesity epidemic has been caused by parents buying Sh#% for their children. It's essentially child abuse, plain and simple. Depriving your kids of cr@p is a good parenting decision.


• If you screw up a meal, do not, I repeat DO NOT try to adjust the next meal to “make up for it.” All you’ll do is screw up two meals. If you overeat at meal number one, just get back on track. Immediately. Because thinking, “Well, I’ve blown it now so I might as well REALLY blow it” is akin to getting a flat tire as you drive down the freeway, getting out, and totaling your car.

• Cookies, doughnuts, and muffins are cr@p food choices. You can't ever justify eating them on a regular basis. And low carb, fat-free cookies, doughnuts, and muffins are still cr@p. Don't kid yourself.

• Yes, you can eat fast food. It's called grilled chicken sandwiches or a turkey sub, Jarod. Fries? No. And you do not need to “super size” for an extra 50 cents.

Yes, it's hard. Do you want to look great? Nothing tastes as good as lean and buff feels. It's true. This week I've heard, “It's too hard. I want an easier diet.” What that means is, “I'd rather eat cr@ppy foods than look or feel any better. I have made a conscious decision to get fatter because my love for junk food is a more powerful love than my desire to get lean.” It's unfortunate, but you will have to work for the body you want.

Little changes add up. Switching from a glass of orange juice every morning to a cup of green tea will save you 100 calories per day. That adds up to over ten pounds of fat loss per year. Little discrepancies add up too. A Big Mac meal is about 1500 calories. You'll have to walk 15 miles to balance that out.

If you aren't a fat loss expert, hire one. Or follow a plan written by one. I wrote a 16-week all inclusive fat loss program called Afterburn that includes nutrition, cardio, and weight training. Using this approach means you can’t fail. You just need to follow the program. I'm amazed at how many people STILL ask me how they can get single-digit lean. The information is out there people.
This is by no means a complete list, but I think you're probably getting the point. There is no secret to fat loss. At any one time, your body is either getting leaner or it's getting fatter. You just need to adjust the balance. In today's world, it just takes a little effort on your part.

However, if you want to eat whatever you want, you have two choices.
1) Move a lot. A LOT.
2) Gain weight, get fat, accept it, and stop complaining.

And if you want to look great, the keys to fat loss are (from my politically incorrect colleague, Lyle McDonald):
• Change your eating habits so that you're eating less.
• Change your activity patterns so that you're expending more calories.
• Repeat the above two. Keep doing this over a long period of time.
• Forever.

NEWSFLASH:
You don't EVER get to go back to your old eating habits unless you want to get fat again. In order to maintain weight loss, you have to maintain at least part of the changes that you made in your eating habits and activity patterns.

It really is that simple. If you are not losing fat, it's YOUR fault. It's not mine, it's not your trainer, it's not your husband, wife, kids, or your boss. It's YOU. There are 168 hours in each week no matter who you are. Maybe you train for three of them. That leaves 165 for you to completely blow it.

If you are not good at self discipline, hire someone who will make you accountable. Until then, realize that the choices are yours.

Getting really lean is not difficult in terms of knowing what to do. It's doing it that makes the difference.

  
  Member Comments About This Blog Post:

MRS243 8/3/2010 12:18PM

    Great post! I especially love the "you are what you eat" paragraph! LMAO!

Thanks for a great post!

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MRS243 8/3/2010 12:18PM

    Great post! I especially love the "you are what you eat" paragraph! LMAO!

Thanks for a great post!

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MRS243 8/3/2010 12:16PM

    Great post! I especially love the "you are what you eat" paragraph! LMAO!

Thanks for a great post!

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PEGGYEV 8/27/2009 6:55PM

    Great article! The secret? Move more, eat less. And yes, it's not always easy. In fact, most times it's a bitch. But it feels good being in shape.

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NYCGRRL 8/26/2009 11:48PM

    It's all true. But it's still hard. But I am doing it. You can too!


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It is Inevitable...

Wednesday, August 26, 2009

I had this wonderful feeling today. For the first time, I think I believed "I can do this...It is inevitable." I am not sure what changed. I keep waiting for people to notice, for positive comments and last week I was disappointed by 2 people saying "So, have you lost anything yet" (Note to skinny people: I love you, but if you can't tell, don't ask") Then suddenly today my friend asked, and I didn't feel mad or disappointed. I just smiled and said yes, and thanked her for asking. Because pretty soon, it will be obvious. I have lost nearly 15 lbs and I CAN TELL. And deep down, it is what I feel that matters. I know I have made positive changes and I know that this is it...my moment is coming. And that feels so good.
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  Member Comments About This Blog Post:

HARMONYBLUE 8/27/2009 12:49AM

    Great attitude! Eventually "did you lose anything?" becomes "how much more have you lost?!". Glad you have reached the "it is inevitable" point, great place to be:)

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URSULAVAN 8/26/2009 10:51PM

    Awesome! I know one of the things you are supposed to do is "tell other people your goals". I didn't, just for that reason. Once my husband (and another skinny female friend) found out what I was doing, they would ask me every week..."So, are you up or down this week?" "Did you lose anything this week?" And frankly it just got annoying. It's a slow process, and it takes a while for people to notice...especially people you see regularly. You're off to a great start! Keep it up!

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Week 4: 1.5lb & 1.75 inches off

Monday, August 24, 2009

I was actually happy to see ANY loss on the scale this week because I didn't feel or see it like I have in other weeks. My goal was to get to 1-2 lbs a week (ok, ideally 2) so this is a good rate of loss I think.

Overall I am ecstatic with the weight loss (13.5 lbs in 4 weeks), the exercise (28 out of 28 days) and the general happy feeling about staying positive and committed to my goals. My body percent fat is also down 2% which is good.

My upcoming goal is to reach 268 (where I was when I moved to this new house 1.5 years ago before my friend, Rachel's wedding, and hopefully to fit in a smaller dress size. Not sure how realistic the dress is because I am losing weight very assymmetrically right now (off the waist, but not the hips) so I am leaving that goal a little flexible. Wedding is 9/19 (3.5 weeks away) so hopefully with a lot of hard work I can wiggle off those 4.5 lbs in that time period.

Thank you again to everyone who has supported me. It is making a world of difference and it is making this journey fun!

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  Member Comments About This Blog Post:

HARMONYBLUE 8/25/2009 12:25AM

    Sounds like you and I are both trying to shed around five pounds by mid-September. I am sure this is attainable! You have made great progress in such a short period of time. Congrats! Have you thought about what your next big goal is after the wedding? I am currently trying to decide on mine emoticon

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FEATHERSTITCH 8/24/2009 8:54AM

    Sounds like you are off to a good start. And let's make this journey fun because that will make it so much easier. Here's to a smaller dress size. You may be losing the inches where it counts! emoticon

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