Thursday, December 17, 2009
Every wonder why some people seem to be able to eat anything and not gain weight? Are they genetic wonders, defying the laws of calories in/calories out?
No. Probably not.
Do you like to eat a lot of food? Do you want to eat a lot and not gain fat? Does this sound like a crazy weight loss scam?
Start gaining some muscle.
Muscle is very metabolically active. Those people you see eating anything and everything and not gain weight probably have more muscle than you realize. They don't look like bodybuilders. They don't look like Arnold Schwartzenegger. That's because building those kind of muscles takes an insane amount of work. However if your body composition is right, then you need calories to fuel your muscle.
If you engage in a crash diet, you will lose muscle at an accelerated rate. If you're eating less than your recommended ranges for a prolonged period of time, this is unavoidable. Exercise will not stop this attrition. This is bad. You're losing your most precious resource that will keep you from gaining fat. Regaining lost muscle is just not that easy to do. It's easier to retain the muscle you have, than to build the muscle you lost.
All is not lost if you have engaged in a crash diet, though. You can recover. Eat, and rebuild your muscle.
If you're doing a healthy calorie deficit diet, make sure you are doing strength training. Don't restrict your calories below 500-1000 of your total calories expended per day. Stay within your ranges. This will slow the loss of your muscle. Some muscle loss is unavoidable. Your job is to protect it.
To give you an idea of what it takes to build muscle and that muscles need calories, do you know how many calories Michael Phelps ate when training for his incredible, ripped, Olympic world class body?
12,000-24,000 calories PER DAY. He engaged in strength training and cardio 30 hours PER WEEK. That is not a typo. He ate 10 times the food, and 6 times the exercise as a normal person. His muscles were that metabolically active in order to create and maintain an 11 gold medal winning body.
99.9% of us will never, ever reach the levels Michael Phelps required to build his record breaking body.
You don't need to starve yourself, this is counter productive. If you strength train, you will not get a bodybuilding body because you can't eat enough or train enough. If you want to eat a lot of food, then you need to build and feed your muscle.
Don't neglect your strength training! You'll be the envy of everyone, who will wonder what's the secret of why you can eat anything and not gain weight.
Tuesday, December 15, 2009
I have a J-lo type figure - big hips and butt. Pants that fit are very difficult for me to find. If it fits me on the waist, it's too tight on the hips. If it fits me on the hips, it's too loose on the waist. I usually have to find a pair that fits my hips, then get the inseam and waist taken in.
This morning, I put on a pair of my work pants and I noticed that it was too loose on the waist. Yay! My body shape is still changing! Unfortunately, this also means my pants are no longer neatly fitted. It also means my butt and hips are still roughly the same size. Pfft! Typical.
I'm about 1-2 pounds away from breaking 130. That means I'm nearly 10 pounds away from my goal weight. Almost there! Could I soon be shopping for size 6 with my Christmas money? Maybe!
Sunday, December 13, 2009
You read the title and you're laughing at me. I imagine it right now. You're sitting at your computer, laughing. You're saying, "Yeah right, Cathy! You're joking! You can't eat low calorie bacon and eggs breakfast!"
Seriously. My boyfriend and I just enjoyed a Sunday breakfast with Bacon, egg and hash brown with 310 calories.
Now to be fair, it is higher in fat than my normal breakfast. It's Sunday breakfast. This is well within the 'enjoy real food and be happy' diet. We don't eat this everyday. This is way better than any Denny's breakfast loaded with lard.
"You can't eat bacon and lose weight!" Life without bacon...I can't imagine it. Mmmm bacon...
Again, Sunday bacon. I don't eat it everyday. It's that moderation thing. So I'm gonna eat me some bacon and love it, guilt free.
If you read my previous posts, you know that I started my weight loss journey learning how to cook from "30 Minute Meals" and "Calorie Commando" programs on the Food Network. From these two shows, I learned cooking at home can be
1) Fast. 30 minutes prep time and cook time.
2) Healthy. Learn to make healthier versions of your favorite recipes.
What's more all American favorite breakfast than bacon, egg and hashbrowns?
So here's how I prepared my 310 calorie breakfast in about 30 minutes for 2 people.
Le Menu (2 breakfast plates):
2 poached eggs
4 slices bacon
200 grams country style hashed browns
Heat oven to 400F-425F depending on your oven. Start the coffee pot.
Cut 200 grams of yellow potatoes into approximately half inch cubes or less (faster cooking time). You may need to increase cooking time to 45 minutes depending on how large you cube the potatoes. Slice 1 large shallot. Cut 1 bell pepper into large chunks. Put in a baking dish. Coat with 2 teaspoons olive oil, fresh thyme, dried rosemary, salt and pepper. Toss vegetables around until evenly coated. Put in oven.
Turn on grill pan on stovetop with medium heat. Put half inch of water in a wide sauce pan. Add 1 tablespoon white vinegar. Turn on high to boiling.
In two small bowls, crack 1 egg into each, careful not to break the yolk.
Put bacon on hot grill pan.
Turn bacon as necessary.
Pour eggs carefully into the shallow boiling water. Let cook approximately 2 minutes for runny egg, 5 minutes for fully cooked.
Get two plates ready.
Put 2 slices bacon, 1 poached egg and serving of potatoes on each plate. Shred 0.5oz of cheddar cheese on potatoes and egg. Get fork and chow!
I also added sliced kiwi fruit to my plates, which brings the calorie count to a whopping 365.
Compare with Denny's All American Slam with three scrambled eggs with cheese, two bacon strips, two sausage links, hash browns and toast at 1,028 calories.
Sunday breakfast has always been a special breakfast day for me. I don't need to give it up. I just needed to learn to make it better. And I'm keeping the bacon.
Saturday, December 12, 2009
Anytime there's a disruption in my normal routine, I find it more difficult to return to it. I've been doing well returning to my normal eating routine, but I am struggling with the exercise.
Before I went on vacation to my friend's wedding, I exercised at the gym 4-5 days per week. Since I got back on Monday, I haven't gone once.
I've done a few toning exercises at home, but I really need to get back into my cardio routine.
Prior to going on vacation, I was driven strongly by wanting to lose weight for the bikini. Now the bikini drive and motivation has faded. What do I do now?
How do I make myself feel like I'm working passionately for a bikini figure when there's no warm beach in my crosshairs?
I keep looking at pictures of myself on vacation and imagining what I would look like if I just lost another 10 pounds. Looking at the picture of me in the blue dress, I imagine what it would look like with chiseled, sculpted arms.
I know I have to work for it. It's not going to just happen. If I continue to sit in my chair, I will lose muscle tone and start gaining.
It's freezing outside, which is also killing my motivation. My boyfriend and I talked this morning about snowshoeing, walking or biking. His back injury is flaring up, so skiing isn't an option for the moment.
It's 10am and we're still sitting here in our pajamas. I think about bundling up for a chilly bike ride, and I have trouble lifting myself out of the chair.
I'd like to drop below 130 before the Christmas holiday. Boy is that going to be tough if I can't find a way to get my butt out of this chair and onto a bike seat.
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