This week's challenge:
"Living the good life" Challenge – MEASURE UP to slim down
Track Every Bite, Lick, and Taste
This week, it is time to measure up. Even though it can be tedious and time-consuming, measuring and tracking your food is the number one, ''evidenced based'' weight-loss technique that actually works. When you stop diligently measuring and tracking calories, it's easy to get lazy with ''eyeballing'' your food. This can then lead to a slow increase in your calorie intake, which can cause you to plateau, or even pack pounds back on. Measuring is simply your best weapon for weight loss.
To accurately measure your food, you will need a set of dry measuring cups and spoons, a liquid measuring cup, a 12-inch ruler, and, if possible, an inexpensive kitchen food scale. Keep all of these tools handy in your kitchen at all times.
So what about all of those home-cooked meals and recipes you've been eating? How can you accurate measure them? SparkRecipes.com has a wonderful free tool called the recipe calculator. With this tool, you can enter the ingredients of your favorite recipes and get accurate nutrition information per serving.
Recipe Calculator: recipes.sparkpeople.com/recipe-calculator.
The Portion Distortion Guilde: www.sparkpeople.com/resource/nutrition_art
What does 300 Calories Really Look Like?: www.sparkpeople.com/resource/nutrition_art
2) Fitness Challenge – Take your workout to NEXT LEVEL
Consider your workout intensity and whether you can push it to a higher level. Maybe you aren't trying as hard as you did in the beginning. Or perhaps you've just been exercising at the same general intensity level for a long time. Now is the time to bump up that intensity so that whatever workout you are doing feels challenging for you. Remember, if your workouts are going to CHANGE your body, they have to CHALLENGE your body.
Another way to continue challenging yourself is to increase the number of workouts you do each week. When you first started exercising, maybe you were only exercising 2-3 times per week. This is actually the minimal level recommended and a perfect place to start out. But most fitness experts recommend that people exercise 5-6 times per week as they get fitter. If you're not doing that much yet, starting to increase the number of workouts you do each week is a great way to get that scale moving again.
If you can't squeeze in another 1-2 workout sessions during the week, try working out in longer blocks of time. For example, add 10 more minutes do your current workout time. Even if you're only working out three times per week, that adds up to an extra 30 minutes of calorie burning!
Start experimenting with a combination of higher intensity, longer duration and more frequent workouts.
Track exercise in your fitness tracker www.sparkpeople.com/myspark/fitness2.asp
3) 'What is?" Challenge – CALORIE DIFFERENTIAL
What is the Daily Calorie Differential Report?
Check out your daily calorie differential report once in a while. Understanding that you can't obsess over this daily, it is nevertheless a good idea to look at this periodically to understand the relationship between things happening in your nutrition and fitness trackers. You need approximately 3500 deficit calories to lose a pound. If you meet your minimum suggested calorie intake but stay under the max, and you do the recommended amount of fitness daily, you'll see how that daily differential adds up to modest, healthy weight loss weekly.
Daily Calorie Differential Report: www.sparkpeople.com/myspark/myreport_calor
Still drinking your water?
Still getting in your 5 freggies?
| Pounds lost: 11.2