August Diet and Fitness Thread

[shahla]

Well, July had it's ups and downs. Literally. I gained three pounds and lost three pounds for a net zero result. I saw the nutritionist at the end of the month and am going to try out some of her recommendations. I put many of them into effect already and lost a half pound last week. Not exactly what I wanted, but I'll take any loss.

This month I'll focus on getting back into lifting weights with my Fiance. I had two lifting sessions last week and will aim to get at least two a week in. I will also try to limit alchohol on the weekends and try not to overeat on the weekends. I have also added a couple of minutes to my near daily cardio routine on the elliptical trainer. I will also try to fit in a few minutes of extra exercise each day. Even if it's just 15 minutes of swimming in the lake at the end of the day.

[Fotia]

Well, I made no progress but I did maintain so no damage done. But I still want to lose those 5-7 pounds that would make everything I own fit a little bit better. Too much "treating" myself at good restaurants! Even though a big meal like that is my only meal of the day, the balance of calories from fat is not a good habit to start.

[Lauren_]

I'm FINALLY on track, after many weeks of broken promises to myself.

I'm tracking calories on the Daily Plate again, cutting back on carbs and fat and actively seeking out lean protein sources. Exercising, of course.

I've lost four pounds so far and feeling pretty optimistic now that the habits are getting in place.

[Shaharazad]

I guess I will jump on the waggon. Since my knee surgery in March, I have gained 12 lbs. I am tired of feeling sorry for myself, so I am now watcing what I eat and try to eat less. I have been working out, but not as hard as I used to (prior to surgery), the fact that I was eating more and burning less was a problem.
This past weekend, I had a 3 day certification workshop with Ansuya ( it was awesome), and we did lots of excersice/dance in 3 days. I know I am not extremely out of shape, I was able to keep up, but I did not like what the mirror reflected (shape wise). Any ideas to help slim down? I currently do 25 minutes of eliptical and on a good day (2 per week) weights, the scale has not moved. PLEASE HELP!..c::

[Fotia]

Shaharazad, the only way I lose weight is to cut back on calories and work out twice a day for about three weeks. And with the calories I consume, I cut back on fat and high carbohydrates; I drink a lot of water and add lemon juice to the water because it kills the appetite.

That's what works for me.

[AllyisLuma]

My August started to a slow start. I did take a seriously long walk in the hot Florida sun on Saturday and on the return trip home I got caught up in a thunderstorm. It was scary. ..c::

When I got home I hula hooped for a long time, then did my free weights. So I felt pretty good about that but Sunday I came down with the worst case of PMS. Grumpy, sad, crying over everything, boobs that I had to smoosh into a sports bra so they wouldn't move. I also ate myself out of house and home, and on top of that I had McDonalds for dinner because if I didn't get a cheeseburger someone was going to die.

Today the PMS is much better and even though I didn't work out today, I did go to my belly dance class so that accounts for something. Its too late now to go for a walk but I thought I might put in Neena and Veena's arm toning DVD. Ever since I quit smoking, I have waaaaaay more energy than I know what to do with. Its awesome and annoying at the same time.

I'm just really apprehensive about Wednesday (weigh in day) because of the Sunday PMS binge (which was also uncontrollable to quitting smoking to I think) and having actual PMS which usually makes me retain water. We shall see :)

On a more positive note, since I've been really into dancing and drilling, my body is changing shape. I noticed in the mirror how fantastic my big butt looks. Its big, but its firm and has some shape which is pretty darn good for me because I have a sit down job.

[lachaph]

July I did loose some... not as much as I wanted but I think I'm still on track for my Sept goal.
My run/walk partner has been moved to nights. We only see each other at work now for about 2 hours. So it's just the dog and I. Maybe this weekend I’ll get him a good harness and he won't drag me around the neighborhood so much - maybe.....
I agree with most... it's hard to stay motivated when you’re the only one going.... blah....

[Azhia]

Here is something to think about and to try (I tend to overeat so this is something I am working on as well)...

At what point do we stop eating?
When the plate is clean?
When the bag is empty?
Or when we're actually full?

Does the amount of food you consume support your daily level of activity? Is it often too much or too little? Is it regular?
How comfortable are you with feeling hungry?
Can you make it to lunch w/o a snack in between or do you eat a snack out of habit and/or boredom?

Many of us don't pay attention to when we're truly fed and, therefore, know when to stop eating.

Or we start eating when we're not even hungry (when it's "snacktime", coffee break, when others eat lunch, or other social settings).

If you notice that you're full before the plate is clean, before the bag is empty, it won't go to waste: just put it in a container and put it away for next time.

If you're not truly hungry when the environment around you suggests otherwise, learn to be comfortable with not going along with the crowd.

So how do we know when we're full?

Pick a quiet time alone to try this...
1) Fill your plate or bowl with an amount of food that equals the size of your own fist.
2) SIT DOWN and eat at a TABLE. No books, no magazines, no pen/paper, no phone, just you and your food.
3) Before you eat, look, and smell your food. Digestion starts with the eyes.
4) Use smaller utensils (like a tea spoon and a salad fork) and even then, don't fill the entire spoon or fork with food. Pick up half the amount with your smaller utensil. You want to be able to properly masticate the food in your mouth, with space to be able to move food around in your mouth.
5) CHEW your food and try not to have a conversation while eating. Again, just you and your food. You'll find that you can actually taste your food when you're not distracted by conversation, reading, or talking on the phone, creating a more satisfying eating experience, leading to more quality, rather than quantity.
6) After each bite, monitor your level of hunger. Close your eyes for a moment if you need to. You may be so out of touch that you may not be able to tell. Remove all distraction so that you can really pay attention to your body. You'll find that you need less food to satisfy your appetite.
7) When you're done, sit quietly for a moment and observe the feeling of fullness in your belly. Then get up and go about your business.

If you do this on a regular basis, you'll be able to guage how much food you actually need during a sitting. If you're more active, you may find that you need slightly more food; if less active, slightly less.

[shahla]

Great information Azhia. I tend to overeat as well. This past couple of weeks I've cut back an additional 100 calories per day, so I'm learning to be comfortable being a little hungry from time to time. I have a terrible habit of eating when I'm not hungry and not noticing when I'm full.

[Azhia]

Great information Azhia. I tend to overeat as well. This past couple of weeks I've cut back an additional 100 calories per day, so I'm learning to be comfortable being a little hungry from time to time. I have a terrible habit of eating when I'm not hungry and not noticing when I'm full.

I've learned that eating regular meals, allowing oneself to feel hungry just before the scheduled "feeding time" gives your digestion a chance to rest. Also, by the time you are ready to eat, the hunger signals start sending message to the brain for your stomach to release digestive juices so that as you consume food, digestion happens more efficiently.

For emotional, social, and other reasons, we often don't allow ourselves to be comfortable feeling hungry. It's okay to feel empty. :0)

[Mayliz]

It's already August? Wow.

Okay, well, this month I really have to get back on my health and fitness routine, which was going really well until about a month ago. I haven't been putting forth as much effort. Actually, I'm busier than ever w/dance-related events and preparation but I'm just not working on "me" as much. No cardio, way too much chocolate, and my stress levels have blasted through the roof.

I don't eat more when I feel emotional and most of the times I lose weight (muscle first then fat), but I also tend to eat more junk food, especially chocolate. The extra sugar screws with my head so I'm more irritable and crashing from sugar highs way too often.

This has been one of the hottest summers in a while, IMO. I'm ready for it to be over!

[bdaddiction]

Hiya!

Still doing the same thing, dancing and walking, and eating my refined carbs and no added sugar meal plan. But, I think I need to start adding weights, because I have hit a plateau! The air quality has not been good for me to die walking up that huge hill. I think once the weather gets less humid I will strive to do it. Still getting slight pains in my side from the c-section. I hope that a dramatic weight loss will get rid of it. I am carry a ton of abdominal fat in that area.

Not to mention I haven't been sleeping well enough. Only 4 hours some nights. That is the reason why I got here in the first place working third shift, not eating enough meals, and not sleeping enough. The weather has been really humid and my son just does not like it. So his sleep schedule went from perfect to shoddy. Poor guy.

Going to go to Target and buy some dumbbells, a new huge yoga ball, and maybe a DVD (if I find one).

Good luck to everybody! I don't know about you, but it is a long struggle for me, and I have a lot more to go. So don't give up. I haven't and won't.

[bdaddiction]

Alas! I lost two inches everywhere. Well on my bust, waist, and hips. Didn't check the arms or thighs. Lost 1 lb. this week. Yay!

Yet another sale on EBAY, woo! I was wondering why this past weekend when at a BBQ, my pants were sliding down my bumb. Ha!

[kazoogrrl]

I have to get back in the groove. I was using SparkPeople to track what I eat. Unfortunately the site is kind of a pain to use with my computers. I started a new job two weeks ago and haven't had the time to really cook (and portion things out and put the recipes into SparkPeople and figure out how much I ate) or exercise. I'm hoping after we get back in town from a wedding this weekend I'll be able to get back in the swing of cooking and recording stuff. I also need to carve out new time for exercise because my job is leaving me exhausted at the end of the day!

[shahla]

I'm having a little success this month which is a nice change. Lost a half pound one week and 2.5 pounds the second week. I have dropped my daily calorie intake down to 1200 and upped my exercise a little. I give myself one day each week where I don't track food/calories. I don't give myself license to go nuts, but eat pretty much what I want just one day a week. That method seems to be working for the moment, so I'll roll with it.

[maranajla]

Why I hate the Daily Plate*:
On a whim 'I thought I'll try this again, maybe this time it won't induce a psychotic episode in my OCD brain'... so I did. I had a shake this morning with coffee, chocolate soy milk, hemp powder and one banana and later at an oatmeal Clif Bar. I am already at 607 calories. WTHeck? That just isn't a lot of stuff~ ok the Clif Bar was a decent amount (240) but still...sheesh. Maybe I should be asking: is this normal for others, to have so many calories right away?



*I do recognize this is not actually TDP's fault but I like blaming this on it.

[shahla]

Well, I think it does open your eyes to how many calories you're consuming. That's why I personally have to track in order for me to lose. It's very easy for me to think I haven't eaten all that many calories when in fact I have.

Lately (the past couple of months) I've been having cereal with skim milk for breakfast which is 150 calories. Then mid moring I have a serving of fruit which may add up to another 100 calories. The biggest meal of the day is lunch for me. I eat a small healthy dinner. Usually grilled lean meat and a vegetable or salad. For planning purposes, I almost always know ahead of time what I'm having for dinner. I enter my breakfast calories, snack calories, dinner calories and then figure out how many calories I can afford for lunch. That is what has been working for me.

[maranajla]

True, and that's why I went on~ bc I have plateaued and thought mayhaps I should pay attention. Will definitely be aware as I grocery shop this weekend~ and no more Clif Bars for me, yo.

I am awful at planning food for an *entire* day~ I'm good for the work day but I have tried planning menus for dinner for a week and I never stick to it. I rarely want to eat/prepare what is on the menu. I know people who swear by this and it sounds so lovely to my plan-everything-mind, yet I just can't seem to swing it. *grousegrousegrouse* (Sorry, I'm in a bit of a blech mind space today.)

[midnight_star56]

I eat way too fast. I try to slow down but it is like torture. Also after I'm done eating, I still feel hungry (prolly cause I'm eating too fast). Any help on that subject? The good news is I've lost 22 pounds since February! (Thanks to Jillan Micheals 30 day shred)

[maranajla]

I eat way too fast. I try to slow down but it is like torture. Also after I'm done eating, I still feel hungry (prolly cause I'm eating too fast). Any help on that subject? The good news is I've lost 22 pounds since February! (Thanks to Jillan Micheals 30 day shred)

Yay! Congratulations!

What tactics do you use when trying to slow down? Have you tried chewing so many times before swallowing? I read a book once with a description of monks who chewed 80 times [I think] before swallowing and they were utterly satisfied with a couple of small rice balls. I did try this but the food was pretty disintegrated before I got to 30. This is sort of tailgating Azhia's post about mindfulness, being aware, when eating. (I have to admit though, the chewing thing was pretty boring and kind of sucked the fun out of food~ but maybe that was the point.) Another thought is only putting half your food on the plate at a time, even if you portion, leaving the other half away from the table so you have to actually move to refill.

[bdaddiction]

On a roll... 2 lbs. again... I am waiting to hit another plateau again, but so far so good.

I might try that P90X thing, since so many people love it! But, once I my 5lbs. weights get light, I think I will be ready.

http://www.bhuz.com/forum/fitness-be...e-program.html

[maranajla]

On a roll... 2 lbs. again... I am waiting to hit another plateau again, but so far so good.

I might try that P90X thing, since so many people love it! But, once I my 5lbs. weights get light, I think I will be ready.

http://www.bhuz.com/forum/fitness-be...e-program.html

Congrats!

I have P90X and was thinking of starting a thread here as a support/check-in system, though I won't be starting until next week. I have started it a few times and I don't think I have made it through the first week!

bdaddiction: I use 5lbs for most of the arm exercises and drop to 3 lbs for the tricep as I am wickedly out of shape and I know even that much will be enough for me to ache a bit the next day. The awesome thing about the program is what you use doesn't matter, it's about doing it every day.

[bdaddiction]

Ouch! I am afraid that I will hurt on my right side from my c-section. Sometimes I do, if I do too much. Still baby is four months and hopefully in a few months I can start. I don't even trust myself working with patients that are bed ridden more than two days a week, so I don't put strain on it.

Does is start out really slow?

[maranajla]

Ouch! I am afraid that I will hurt on my right side from my c-section. Sometimes I do, if I do too much. Still baby is four months and hopefully in a few months I can start. I don't even trust myself working with patients that are bed ridden more than two days a week, so I don't put strain on it.

Does is start out really slow?

Uh, no~ it definitely does *not* start out slow. ..l;, It is cuh-razy right from the get go. However, a person can alter it to their needs, IMHO. For example: the arms/chest is an hour long workout- loads of push ups, pull ups and weights- but it can be broken down into 2 1/2 hour segments as the second half is the exact same as the first but in reverse. I have a pull up bar that hooks on my door frame (no nails; about $30 at Target, Sports Authority, etc) and I use bands wrapped around that for my 'pull ups' as there is no way my mushy arms can handle lifting this badonkadonk even once. Push ups I do on my knees and as there are many versions in the routine (6, I think?), I do only about 5 push ups for each set. Weights, I use 3 and 5 lbs. If my memory serves me, not every video can be segmented like this~ but I just don't do the whole thing if I think it will push me too far. (I have a terrible habit of being way too gung ho out of the gate and then I can barely move the next few days which then leads me to get off what little bit of routine I started and I end up down the exercise rabbit hole.) When I don't do the whole video, I do try to tally what exactly I did so I feel more accomplished- like I did 5 on-knee-push-ups and I feel kinda crappy bc everyone on the vid does at least 20 for EACH version (!!!!) so I say aloud that I did 30 push ups and ain't I grand?
Does this help? (I have never had surgery so I can't offer anything on that front...)

[bdaddiction]

Yes, no can do...

I had a really bad recovery and I even had to back track to beginner belly dance and ballet class so I wouldn't kill myself. Been dancing for 8 years and working out my whole life! It comes and goes the pain. Doctor thinks it might take some times for it to go away. Considering I was on bed rest too.

Just taking it easy and watching what I eat seems to be working for now. Once I hit that plateau I will definitely need to pump it up, but it might not be with P90X.

[maranajla]

Yes, no can do...

I had a really bad recovery and I even had to back track to beginner belly dance and ballet class so I wouldn't kill myself. Been dancing for 8 years and working out my whole life! It comes and goes the pain. Doctor thinks it might take some times for it to go away. Considering I was on bed rest too.

Just taking it easy and watching what I eat seems to be working for now. Once I hit that plateau I will definitely need to pump it up, but it might not be with P90X.

If (in the future) you are looking for DVDs, Beachbody has loads of other programs that are not as intense at X~ even the first version, called Power90 is less strenuous. I have a few of their options and I enjoy them.

It must be quite difficult to adjust to the quiet healing time your body needs.

[straightleftknee]

It's never to late too start!
After enjoying the daily exercise on holiday it grates on me to have to come back and sit on my arse all day.

So. I'm committed to do something everyday and not snacking. It's just been about breaking a habit.

I've walked during my lunch hour this week. Done my kettlebell workout. One of Tamilee's dvd's. As yet I don't feel motivated to do any high level aerobics but everything will add up.

I'm also considering the Bruce Lee approach - exercise during the advert breaks.

[bdaddiction]

I found it! Thanks!

It is quite frustrating, but all in all I will get there.

[Eileen]

Hi everyone! Just thought this was a thread I could join in on. I have been working out at Curves since March and have lost around ten pounds. I don't count calories and I don't always make the best food decisions but going and working out at Curves three times a week has really helped. I need to get my husband and all of my coworkers on my side, so people stop freakin' showing up with pastries and homemade goodies.

:)

[bdaddiction]

Going down, down, and down...

My top half is no longer in plus size! woo! I did some shopping and trying on this weekend. I can fit in a size XL in Misses again. So happy.

As for the bottom, I didn't buy any pants. My pants are a little loose, but I would like them wear them out a bit more.