[Renee3]

Yesterday I had a really good day, diet wise. I had a stomach bug and could only eat a bit of applesauce and rice I slept most of the day. I feel much better today and hopefully the scale wii reflect my suffering!

Have a great day everyone and stay focused!

[Corinna T]

Hope you continue to feel better Renee!

[Corinna T]

Article found on http://www.vegfriend.com/profiles/bl...d-for-fat-loss

In theory, fat loss seems like a pretty simple concept. You go for a run, hit
the gym for a 60 minute session, or do anything to “feel the burn”.


So why do so many people struggle with fat loss? How is it that some folks
can spend all their time at the gym yet never shed the unwanted fat?


3 Steps to fat Loss: Release, Delivery and Burning

For fat loss to occur, three things need to happen:

• Fat cells must release fat. This process is lipolysis.
• Fat has to be delivered to the mitochondria via the bloodstream to be burned off. We’ll call this the delivery phase.
• Fat burning has to take place. This is lipid oxidation.

The truth is that most of us are not aware all three steps must occur.
While lipolysis is the rate limiting factor (must occur for the other steps
to take place) – just because fat gets released does not mean it gets
burned. Fat can re-circulate and get re-stored.

Lipolysis: Release
Fat release from the cells is the first step required. Exercise is the main
precursor for this. If your exercise habits do not match your goals,
you could be wasting your valuable time and efforts. Regardless of which
type of exercise; jogging, weight lifting or HIIT, each accomplishes the
first step. As an aside, yes all three steps happen during your workouts.
You shouldn’t care about fat burned during your workout – you care about
the fat burned after.

Delivery
Subcutaneous fat is the most difficult fat to remove. For men – this is our
love handles. For most women – it is your hips, butt and thighs.
These are our outermost areas of the body which lends them to having the
least blood flow. Our visceral fat that is deep in the belly is easy to get rid
of because it is next to our blood stream. Fat is easily picked up and taken
to get burned off. Since these subcutaneous fat areas are poorly perfused,
they are more difficult to achieve fat loss. High intensity, short duration
exercise is the best option to create blood flow to these areas.

Lipid Oxidation: Burning
It’s difficult to argue which phase is the most important as they are all
required, but this is where we want to reap the benefits of our exercise
efforts. There are a lot of hormones involved at this phase that dictate
whether fat gets burned or circulated and restored. The fat must make it
to the mitochondria (think of these as little energy factories) to get
burned. Managing insulin is the single most important thing for fat loss.

OK – enough of the science. You just want to know what to do about it.

Get your Meal Timing right:
Whether you are training for muscle gain or fat loss, meal timing is
important. This is where most people get it wrong.

If your goal is to increase strength, then protein + carbs before and after
your weight training workout are optimal. To make sure you get the most
from your workout, you should eat carbohydrates beforehand.
Post workout carbohydrates aid in muscle building and recovery.

If your goal is fat loss, eating immediately before or after your workout
can be detrimental to your efforts. Let’s look at the three steps for fat loss
again: release, delivery and burning.

If you do an interval style workout, you’ve achieved release and delivery
and you’re primed for burning. If you eat immediately after this workout,
fat burning stops. Your body shifts to burning the energy from your post
workout meal, not the fat released during your workout. In this case, some
fat released in your workout gets circulated and restored.

The same can be said if you ate a large pre-workout meal before your
metabolic workout. Your body will be using the pre-workout
carbohydrates as fuel thus making it less likely to use stored body fat
as fuel for your workout.

So what is the optimal method for fat burning?
I recommend a metabolic-type workout in a fasted state (no pre-workout
meal). Your workout should have a high intensity level and should last no
longer than 20-30 minutes. Here comes the most important part of the
article. After the workout, keep moving for at least another 30 minutes to
continue burning fat released during your workout. This could be walking
on a treadmill or a leisure walk outdoors. It is critical you do the
low-intensity movement post workout before you eat to ensure maximal
fat burning.

To recap: Your training and meal timing should reflect your goals.

For muscle building: eat carbs + protein before and after your
traditional strength training workout. Don’t over think timing. Have your
meals within four hours of your session. An example would be pre-workout
meal at 4pm, gym at 5pm, post-workout meal at 730pm (all within four
hour window).

For fat loss: train “fasted” (preferably not have eaten within 4-6 hours
pre-workout). Perform a metabolic-type workout (high intensity, short
duration). After your workout, get on a stationary bike and read, or
take your dog for a walk. Do SOMETHING to keep moving for
another >30 minutes before you eat.

[Corinna T]

Morning walk with dog
B-2 eggs, veg strips, seeded bread roll
L-Salad wrap
D-2 veggie pizza slices

Today went pretty good. I thought about eating some other foods, but maintained my control. I didn't want to lose my streak.

[Corinna T]

Check out this website page for five moves for a flat belly.
5 exercises-5 minutes! Each one for one minute each.
This is something you can squeeze in to your schedule.
https://www.facebook.com/video.php?v...64&pnref=story

[miniDoodles]

I have a embarrassing confession to make & get it off my conscience. I'm having a needle-biopsy in a breast nodule to see if I have breast cancer on Friday. I lied about my weight to the nurse & I said my weight is 3# less than what the scale showed it is

I'm over 150# right now & it was hard to say the # out loud. I've been careless about keeping my weight under 150# & I know its because of my winter clothing hiding my body. Saturday I'm going to begin lifting hand wts. for my soft arms & walk outdoors or ride my stationery bike if the ground is muddy.

My dh also thinks I'm stress eating because I'm afraid the pathology report will show I have cancer tomorrow. He's right, I am worried. If anyone has time, my family will appreciate your prayers for me to have only a stage 1 cancer, if I do have cancer.

Thank You for listening to me. I hope everyone has a Wonderful & Safe weekend spring is showing it's beautiful colors again. Luv, Dee

[Renee3]

Hi Dee, you will be in my thoughts and prayers. Been there, done that with a needle-biopsy, then had an incisional biopsy to take out the nodule even though it wasn't cancerous, it had the potential to become cancerous. Please let us know how you make out.

I am feeling better although my appetite hasn't returned. I guess that's a good thing

Yesterday:
B- little bit of oatmeal
S - banana
L - rice. applesauce and hard boiled egg
D - mashed potatoes and jello

[Corinna T]

Hi Dee, I will be praying for you too and that it will only be a non-cancerous module. Thanks for being honest with us and sharing. I can understand your worry and associated eating. I will pray that God helps you find strength and comfort from friends and family during this time and so that you don't resort to overeating. Saw your avatar-it made me laugh!

Renee-glad your feeling better!

[TERAPET]

Bad Calories-720. Yikes, that is not going to help me. Exerc-walk with neighbor. That bad calorie total makes me feel bad. I gave into my weakness-something I do not admire about myself. I want to feel proud and strong today.

Dee-Been there, done that too and it was non-cancerous. Hang in there-medical tests are a drag. Been there done that also on watching my weight climb above 150. Lets go for it and get out of the 150's!

Renee3-Hope you feel better soon.

Corinna-Wow,that is a lot of science. I read an article yesterday in the Huffington Post on the net I thought was quite succinct. It gave three reasons for obesity-the seat, weird science and outsourcing. The seat is a problem because we spend too much time sitting and not enough time moving. Weird science is about all yummy processed food the food scientists developed to whet our appetite and stimulate our pleasure centers in our brains that result in overeating. Outsourcing refers to eating out too much instead of preparing delicious and nutritious food in our kitchens. Totally agree.

On that note I am off to make my smoothie and salad for lunch to take to work. Have a great day gals!

[WebWoman]

Dee - sending prayers up for you!

I've had some kind of stomach bug for the last couple of days but am feeling better now. Hope the scale will show some loss, although I wouldn't wish this on anyone!

We've had lots of storms here and expect more today. A UD student was struck by lightening yesterday and the injury is life-threatening. Got to respect Mother nature!

Andi

[Renee3]

Dee - hope all went well for you. Let us know how you made out.

Andi - the weather was wicked for you yesterday! Hope you are ok

I'm feeling better, started my Spring housecleaning. Does anyone do that anymore?

B = oatmeal
L - rice, applesauce and hard boiled egg
S - banana
D - hamburger and veggies

[Corinna T]

B-Cereal
L-Salad Wrap
D-Taco Salad
S-Sesame snack
S-Yogurt Fruit Balls
These last 2 are really not good. My husband bought them for me, and I
really wished he hadn't. However, I gave in and now my poor belly feels
it. I was actually full from our dinner tonight. Perhaps my stomach
is shrinking now. However, I pushed it out even further by snacking and
watching a movie with him. Bad I know. I hope it didn't blow my weight
for weigh-in tomorrow.

Terapet-I like your Huffington Post article! Thanks for sharing it.
I agree with it too.

Andi-sorry to hear you have been sick too. Glad to hear your feeling
better. Stay out of the storms! We don't want you getting hit by
lightning.

Renee-I still do it. A real thorough cleaning once a year at least, and
usually with the start of Spring. I use to do one in the Fall too, but that
was many years ago.

[Corinna T]

The Top 10 Things You Don't Want to Hear About Weight Loss
- But What You Need to Know
by Suzanne Hiscock

Here with the countdown:

10) No, you won’t end up looking like the latest hot, young model/
singer/actress (or male underwear model/actor)!

Let’s face it: your body is your body. It’s the only one you’ve got. Can you
still look great? Sure! But there are some things you can’t change. You
can’t make your legs longer or your feet smaller. You can’t grow five
inches or elongate your torso. You have what you have, so work with it!
Concentrate on making a healthy and fit you instead of wishing you looked
like someone else. You don’t have to be perfect to be attractive. A strong,
fit body as well as the self-confidence it brings can make any person
attractive!

9) It’s better to be muscular and weigh more than to be flabby and weigh less.

I’ve said it so many times: I’d much rather be 135lbs and muscular than
120lbs and flabby. I’ve been both, and 135lbs with a lower percent of body
fat was definitely better! I was smaller, stronger and had much more
energy. So, don’t always seek that magical number on the scale, but look
at your total body composition instead.

8) You can’t get fit in a week.

Okay, well, you can, but only if you’re one week away from being in peak
condition and you keep working out. Otherwise, forget about it! If you
want to look good for that class reunion or because you’ll be in a bikini
soon, then get moving way before that. Or better yet, get moving for
your own health and not for “things” like reunions and bikinis.

7) You need to put some effort into it.

You want to get fit? You have to work at it. You have to plan it, you have
to schedule it, and, most importantly, you have to do it. No excuses.
Sitting on the couch, telling yourself you should be doing something will
not burn up a lot of calories. If nothing else, get out there and start
walking. And while you’re out there walking think about a plan of action for
a healthier you and get started on it today — not tomorrow!

6) You need to exercise.

Can you lose weight just by diet alone? Sure, you can! But if you want to
get fit, you need to exercise those muscles, including your heart. And that
heart won’t get any exercise if you’re sitting on the couch, eating broccoli.
Lose the weight that you need to lose and you’ll just end up with a thin,
but flabby, body. Get moving! Weight training is ideal, but if you’re really
not into weight training, find an activity you like to do that work all your
major muscle groups.

5) You need to eat properly.

Putting aside any low carb/low fat/high protein controversies, the simple
fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat
are important, but vitamins and minerals are key elements that your body
needs, too. No matter what way of eating you’re following make sure
you’re getting enough vitamins and minerals. Add a variety of fresh
vegetables and fruit to your diet. The next time you go grocery shopping,
linger around the produce section and not only pick out some old favorites,
but experiment a little by trying something new!

4) You can’t lose weight overnight.

You didn’t gain it overnight — or in two months — and you’re not going to
lose it overnight — or in two months. Think of getting fit as a train leaving
the station: you start off slow, gather speed and then off you go! Patience
is the key here. Look for consistent trends. If you’re really not losing fat
and getting stronger after a couple of months, then you need to sit down
and honestly analyze what you’re doing. Keep a journal to help you know
how you’re really eating and exercising.

3) You can’t spot reduce.

Genetics will decide where the fat will come off. Doing 1000 crunches
won’t reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your
inner thighs. Your body does not burn the fat it needs from the body part
that you’re exercising. Your body will burn fat much like an onion is
peeled, a layer at a time, if you will. So, don’t overdo it on the exercise for
one specific body part and look to getting your whole body in shape.

2) There are no quick fixes.

That’s right, you heard me. There are no quick fixes. None. Put all those
pills, potions, contraptions and miracle diets in the garbage where they
belong. Learn the basics about how your body gains muscle and loses fat,
so you won’t get sucked in by another scam again.

1) Fitness is a lifelong commitment!

So, you faithfully work out and eat properly and you’ve reached your
goals. Now what? Well, now you’ve got to keep doing it for the rest of your
life, that’s what! You can’t just work your way to being fit and then stop,
because you’ll end up exactly like you were before. Fitness is a lifelong
commitment. And, you want to know a secret? It isn’t easy! And anyone
who says it is easy is trying to sell you something. Make fitness a lifelong
ambition and you’ll reap the rewards of a long and healthy life, filled with
energy, strength and an overall sense of well being.

https://www.fitwatch.com/blog/the-to...ut-weight-loss

[TERAPET]

Bad calories-240. Ex-combination step/body sculpt class a the Y. Much better. Alas, now the weekend. So many temptations and fun activities besides going to the gym. Hopefully I can keep those bad calories down. Plus, I have to get some plants in the ground so there will be some exercise involved there.

Andi-Hope you are feeling better now.

Renee3-I do not have special spring housecleaning chores. It is simply a never ending battle to keep up around here. DH and I do try to give the patio furniture and the entire garage a little more attention this time of year but it can be hit or miss and with DH's upcoming travel schedule, I am guessing it will be miss. Maybe this summer.

Corinna-Thx for the list of tips. I appreciate the reminder to develop good habits and remain patient in order to meet my weight loss goals.

[Corinna T]

Today's weigh-in shows ......down 3 lbs!! Yippee. That makes me happy. Now I have lost all the extra weight I have gained. I am back to square 1 with the same weight I started at the beginning of the year. Now moving onward and striving to lighter.