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Posts Tagged ‘Losing Weight’

Today, on Lifehacker, there’s a great article, If you want to lose weight, you have to like your new lifestyle. An excerpt of the article:

Looking to their success stories, published both online and as highlighted by Anne Fletcher in her book exploring the registrants, Thin for Life, the one common theme is that while maintaining their losses requires ongoing effort, that effort isn’t perceived by these weight loss masters as a hardship but rather as just living with new lifestyles, and lifestyles that they enjoy.

This is something I’ve witnessed regularly in my own practice. Looking to my experiences working with thousands of patients over the course of the past dozen years, it’s clear that liking the life you’re living while you’re losing weight is the key to keeping it off.

I agree with this completely. When I was losing weight, I had to find cardio that I liked doing, and I had to (admittedly slowly) change what I liked to eat. The eating part also changed naturally as my body got used to less sugar and, thus, didn’t like high-sugar foods anymore.

I’d like to take it a step further though and relate it to hypoglycemia, also usually a huge diet change. You have to learn to enjoy your new diet. It’s a process, but the more of your new diet you eat, the more you will crave it. I now look forward to vegetables, my daily salad, etc. I promise you, if you stick with it, you’ll feel so good, you will love it too.

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A very large bowl (I used my "Flirty at 30 coffee mug for scale) of chopped carrots, cucumbers, green peppers and red peppers. In 5 work days, my goal is to eat all of this.

A very large bowl (I used my “Flirty at 30 coffee mug for scale) of chopped carrots, cucumbers, green peppers and red peppers. In 5 work days, my goal is to eat all of this.

 

Sundays I nickname “Set yourself up for success day.” It’s usually the day I do everything I can to make it easy throughout the week to stick to my diet and fitness goals, including controlling my hypoglycemia.

It usually consists of:

  • Meal planning. I don’t plan-out each meal per se, but I plan out at least 2 fully-cooked recipes (which usually make 4-6 servings), so enough for the whole week.
  • Grocery shopping. Especially for fresh fruits and vegetables and any healthy meal items so I’m well-stocked for the week.
  • Chopping vegetables. I’ve learned a valuable thing about myself: an unchopped vegetable (unless meant to be eaten whole) will never get eaten in my house. I chop them all and prepare a huge bowl of them to take to work for all week noshing.
  • Prepare my workout clothes for the following day.
  • Laundry. Since I’m busy around the house anyway.
  • Ironing any clothes that need it.

Although it looks like a lot, it doesn’t take up the whole day, just a few hours. And it makes the rest of my week so much easier.

Do you something similar? What do you do to ensure success of your health and fitness goals?

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A fashion model walks a catwalk in Paris

“Raquel Z -Stella McCartney” by fervent-adepte-de-la-mode is licensed under CC BY 2.0

France took a step in the healthy weight direction this month by banning fashion models under 18 BMI. But does that go far enough? Nope.

Most of my readers know me personally, but for those of you that don’t, I currently am a size 0-2 and have 16.8% body fat, which is considered extremely lean. I’m often told I’m almost too skinny and have often been compared to a fashion model body. I don’t say this to brag, but to give some background. So, I used an online Body Mass Index calculator to see how much weight I’d have to lose before I’d be “too thin” under France’s new law.

17 lbs

Seriously? I can’t even imagine how horrifically thin I’d be at that weight.

Then I decided to have fun with some celebrities whom I consider to have amazing bodies. To be under an 18 BMI:

  • Drew Barrymore would have to lose 18 lbs
  • Natalie Portman would have to lost 10 lbs
  • Brooke Shields would have to lose 22 lbs

I doubt anyone would encourage these women to get to these sizes. The general public, for sure, would find them a lot less appealing and probably try to sign them up for treatment.

So, while I applaud France doing something, they still didn’t do enough.

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Me, “I need 4 oz of chicken in each salad to get my protein…how the hell am I going to ballpark 4 oz of cubed chicken? (long frustrated problem-solving pause) Oh wait! I bought a food scale a while back!” (pulls out scale, zeros it with plastic container on it, and perfectly portions 4 oz of chicken into containers.)

I bought this one in case you are curious: Weigh Masters ProChef Kitchen Scale

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Lifehacker has started a new Vitals health and fitness section. This is one of their first articles. It’s full of useful information including how to calculate your average calorie expenditure each day and how much protein you need.

Check it out!

Exercise vs. Diet: Which Is More Important for Weight Loss?

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I’ve written several times on my constant attempts to eat healthy while traveling so much for work (see Travel tips for hypoglycemics and healthy eaters and Healthy party in my hotel room). For this trip, I decided to try a new product, Quaker Weight Control Instant Oatmeal Maple Brown Sugar. I chose it because of its low sugar content and high protein content.

Cost

At less than $3 for 8 packets, it was much less expensive than the single serve cups I love ($1.50 each), but I did need two packets to meet my caloric needs.

Portion size

As I mentioned above, at only 160 calories each, I really needed two packets to keep myself full to my mid-morning snack.

Nutrition

Less added sugar (1 g per packet) and more protein (7 g per packet) than most pre-packaged oatmeals. As a hypoglycemic, both of these are really important. You want carbohydrates, but good ones (which it has), not added sugar. And, you need a good amount of protein. It kept me decently full.

Taste

I know, this is what you really care about. My conclusion? Meh. I could definitely taste the protein powder and it had a slight chemical aftertaste. It wasn’t terrible, but I’ll definitely look for something else that has a better taste for future trips.

 

 

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A photo of a counter and a fridge in a hotel room stocked with healthy food

This was my “stash” of food for four days in Nashville. Note: i got lucky and got a bigger fridge than most people do.

I’ve written before on travel tips for hypoglycemics and healthy eaters. But, to give you a solid photo example from a food perspective, this is my stash after unpacking and a grocery store run in Nashville, TN. Admittedly, this ended up being too much food (my friend who lived locally got the leftovers I couldn’t pack), but it gives you an idea of how I stock-up when traveling to avoid making poor food choices.

I was staying at the Gaylord Opryland Hotel, which is known for expensive and not-so-good food. With a per diem budget of $66 per day (translation: not enough) and crappy food all around me, I tried to eat as many meals in my hotel as possible.

Here’s the full list of what I brought with me:

– Dried cranberries

– Emerald 100 packs of nuts

– PB2

– Local Texas Honey

– Lean Body protein powder

– Optimum Gold Standard Casein Powder

– Trader Joe’s Rosemary Raisin Crackers

– Paper plates

– Silverware

– Small plastic cups for the protein powder

 

What I bought at the store (about $45 total):

– Bananas

– Apples

– Clementines

– Salad mix

– Carrots

– Green Beans

– Chobani Plain Greek Yogurt

– Quaker Oats individual oatmeal cups

– Goat cheese

– 9 Grain bread

– Raisins (whoops, forgot to pack those)

– Caramel rice cakes (which were YUMMMY in the Greek Yogurt)

 

From this, I was able to:

– Have a ton of hypoglycemic-friendly snacks

– Mixed greens salads with goat cheese (protein) and cranberries (carbs) with 2 slices of 9-grain bread (for carbs/calories)

– PB2 & honey sandwiches with carrots and green beans

– Avoid most other food costs

 

And yes…I still splurged on a KILLER BBQ meal at Jacks Barbecue.

 

 

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