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5/15/07 5:30 P

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Thank you so much for those articles, they were very helpful.

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5/15/07 9:09 A


Being physically active is like attaching a charger to your battery while giving your body a complete tune-up at the same time. It can change you on the inside and the outside and totally energize you.

Why do we need to exercise to lose weight? If you eat healthy foods and watch your portions, there’s no doubt that you will lose a certain amount of weight. But at some point, your body will grow accustomed to your healthy eating style and fight to hold on to the excess weight, stopping the weight loss you’ve been enjoying dead in its tracks. Now you understand why exercise is so critical. Add a regular schedule of physical activity to your healthy eating program and watch the fat and pounds burn away.

Whatever you do, don’t think of exercise as a chore. A negative perception of exercise stops too many people from participating in something that could help them lose weight and vastly improve their overall health. Exercise will definitely help you reach your weight-loss goals faster and maintain your success, but it can also provide other great benefits.

Benefits of Exercise

* Prevent heart disease and stroke
* Reduce your risk of diabetes
* Add years to your life
* Improve recovery after hospitalization
* Reduce your risk of the bone-thinning disease osteoporosis
* Fight depression
* Lower the risk of cancers of the colon, prostate, and uterus

Bottom line—regular exercise is one of the best things you can do not only to lose weight, but to live a longer and healthier life. Use the box below to find some cardiovascular exercises that you may want to try.

Physical Activity Calories Burned/Hr
Walking (leisure) 200
Dancing 420
Bicycle riding (moderate) 450
Power walking (3 mph) 450
Aerobics 450
Jogging (5 mph) 500
Swimming 500
Basketball 700
Elliptical Machine 700
Jumping Rope (70 jumps/min) 700
Stair climbing (stadiums) 900

The Exercise Plan:

* Do some form of cardiovascular activity for at least for 35 minutes, 3 days a week. If this is too much for you at the beginning, start slower and increase to this level of activity as your body becomes acclimated. If you’re more advanced, or as you get used to the increased level of activity, try to raise this to 5 days a week for 40 minutes each day. The important thing is to start and stick with it!
* Switch up your activities. If you do walking one day, then try bicycle riding the next time you exercise. The more you change your exercise, the more you’ll get out of it.
* If possible, try to do as many of your exercises in the morning as you can. Then, if you have time, do it again in the evening—a second session to help burn even more calories (though not too close to bedtime, or all that excitement could keep you up).
* Two days a week for 35 minutes, you should either do some resistance exercise in the form of resistance bands, lift light free weights, or use resistance machines. Make sure you are properly instructed in these methods before trying them.
* Every three weeks try to increase your program by 10 percent. So if you’re walking 1 mile, then start walking 1.1 miles. If you’re riding the bike for 30 minutes a session, try 33 minutes. The idea is to gradually increase the length of your exercise sessions and their intensity.

 current weight: 178.2 
5/15/07 9:09 A

A Healthy Nutrition Plan

There are small things you can do as far as making nutritional choices that can yield BIG RESULTS. Below you will find a nutritional strategy that will help you make smart, tasty choices that will help you shed those stubborn pounds, feel better, look better, and become healthier. This is not about drastically changing your eating habits, but making a few minor substitutions and compromises so that you can still enjoy the foods that you like, but in a healthier way. Open your mind to the possibility of trying different foods and different ways of preparing them.

Some Basic Guidelines
The quantities listed below are the maximum amounts that you should have at one sitting. If you want to eat less than the maximum amounts shown, you’re allowed to do that. But don’t skip meals! Remember, avoid eating fried foods as much as possible and watch how much salt you eat. Try not to consume more than a teaspoon of salt per day.

Eggs 2
Cold Cereal 1.5 cups
Hot Cereal
Oatmeal 1 cup
Farina 1 cup
Grits 1 cup
Cream of Wheat 1 cup
Pancakes 2 (no more than 5 inches across)
Waffles 2 (no more than 5 inches across)
Yogurt (low fat) 6 oz. (in regular package)

Choose only one of the items above to have for breakfast. Always eat one piece of fruit in the morning. Pay attention to the quantities listed for each item. Don’t skip breakfast. Even if you’re not hungry, try to at least have a piece of fruit in the morning. You can add berries or sliced fruit to your low-fat or fat-free yogurt and sprinkle it with some granola. The hot cereal should measure only 1 cup AFTER it’s cooked. You’re allowed to have a small amount of butter (1 pad size) and 2 tbsp of syrup.

More about cereals:
The best to eat: Bran, Corn Flakes, Cherrios (plain), Shredded Wheat (not frosted), Total, Puffed Rice, Puffed Wheat, Oatmeal, Farina, Cream of Wheat, Grits

Avoid: Those cereals that have sugar added to them or have the word frosted in their title.

Fruits are full of powerful vitamins and minerals that can help fight disease and make you feel better as well as increase your energy. Eat as much fruit as you like. There are, however, some fruits that are better than others when trying to lose weight.

Best to eat: Strawberries, blueberries, apples, oranges, cherries, plums, grapefruit, pears, grapes, peaches, cantaloupe, and honeydew melons

Eat less of these: watermelon, pineapple, avocado and those juices that are marked “made from concentrate.”

The best to eat: Whole Grain, wheat, whole wheat, multi-grain or Rye Pita Bread

Avoid: White and sour dough

Breads can be high in something called the Glycemic Index (For more about this, read Extreme Fat Smash Diet). You should limit the amount you consume per day to no more than 2 regular slices.

Milk: Skim, 1%, 2%, Fat-free 2 cup
Low-fat Cottage Cheese 3 tbsp.
Yogurt: Low-fat plain yogurt, Low-fat fruited yogurt 12 oz.

Chicken (not fried) 4 oz.
Turkey 4 oz.
Sirloin 4 oz.
Beef 4 oz.
Ham 4 oz.

Meats when eaten in proper quantities are part of a healthy nutritional plan. You should consume no more than two servings of meat in one day. Please pay attention to the quantities that have been listed. 4 oz is approximately the size of 1 and a half decks of playing cards. Remember, try to limit your fried foods. Grilling, baking, sautéing are healthier ways to prepare your meats and they can be just as tasty!

Good to eat: All vegetables except those listed below. Don’t fry your veggies. Bake, grill, boil (not too long), sauté, steam. Don’t cook with bacon or other fats. Use a small amount—1 tbsp—of butter if you like. Add some spices for flavor.

What to avoid: white rice, white potato (white is the color of the pulp, not the skin. A red-skinned potato is still a white potato, because the pulp is white). Instead, have brown rice and sweet potatoes/yams.

Best to drink: natural juices, freshly-squeezed juices, water, flavored water, unsweetened tea, herbal tea, diet soda

Try to avoid or reduce your consumption of: regular soda, alcohol, sweetened drinks, drinks that are marked “made from concentrate.”

If you’d like to learn more about a healthy diet or discover tasty, healthy recipes, read Dr. Ian’s Extreme Fat Smash Diet or The Fat Smash Diet. They are both available in paperback in bookstores throughout the country or online at or

 current weight: 178.2 
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