Posted on 01/02/2016 6:18:35 PM PST by BenLurkin
You do too much too soon
Many people try to overhaul their diets while simultaneously logging monster workout sessions at a pace that’s unsustainable. "People get all excited about counting calories, they overexercise and undereat, and it ends up being too much restriction," says exercise physiologist Jenny Hadfield, founder of coachjenny.com. "Three weeks after they start, they can’t manage it, and the scale tips the other way." Without adequate fueling, workouts become a waste of time; with no energy to push their bodies faster, harder and longer, people can’t make substantial fitness gains.
And the body rebels, Hadfield says. "When we drastically reduce calorie consumption and combine that with higher levels of exercise, the body adapts by lowering our metabolic rates." So you may drop pounds at first, but eventually you regain the weight, and then some. And there's new evidence that excess restriction messes with the body’s hunger mechanism
You overcompensate for calorie burn
Many people find that the more they exercise, the more they eat, either because the increased activity makes them hungrier or because they feel entitled to a donut after a tough workout. In a study published in the May 2014 issue of Marketing Letters, people who were told a two-kilometer walk was exercise ate 35 percent more chocolate pudding afterward than those who thought the same stroll was a "scenic walk." And it takes only minutes to eat back the calories burned on a 30-minute run. To avoid this, before your workout, prepare a post-workout snack that you can grab when you return — say some fat-free Greek yogurt and a piece of fruit, or some rice cakes with peanut butter.
(Excerpt) Read more at washingtonpost.com ...
day 2 of the new year, went to Fresh Market grocery store got 4 cupcakes...but since I maade no specific new years resolution on healthy eating all is good!!!
Congratulations, Sam!
I started using a Fitbit Charge HR in May 2015. I am currently >30 pounds down. My wife also bought one and she is 35 pounds down. Using the Fitbit has been fun.
I still am able to eat the few desserts I enjoy and the good stuff. My son found an Android app that would chide him that, even though he was on a weight loss regimen, that he needed to eat a snack. In other words, if he was low on calorie intake the app would make sure that his body didn’t go into starvation mode.
I would second the idea on yogurt. I also would snack on Naked Green Machine. The stuff looks awful, but it tastes really good. For lunch I ate a lot of Barrow’s pizza & salad, Subway ham 6”, and Harvest Apple Salad from Quiznos. So you don’t have to starve to lose weight.
I also ate a lot of sherbet (sugar, but not fat), fruit, and especially bananas.
DON’T YOU JUDGE ME!
No cardio??? Not sure that most doctors would agree with that, but what do they know???
That doesn't always work for all people. For example, I can lower my caloric intake, but if I still have the wrong mix of types of food, I can still gain weight.
I have "insulin resistance", and I think you touched on a tangent of that in your later comment about how bad grains are (for some people). For me, it means that any "high glycemic index" foods - like breads (white worst of all), potatoes, sweets, etc. - go right to fat for me, no matter how little else I eat or how much exercise I'm getting (unless I'm running 4+ miles a day).
I've managed to lose 38 pounds in the last 10 weeks by staying of the South Beach Diet Phase I regimen. That means following a simple, easy to remember rule: no GPS-AF. That stands for Grains (breads, pastas, rice), Potatoes (or other starchy vegetables, like corn or peas or carrots), Sweets (or sugared drinks), Alcohol, and Fruits or fruit juices. I'm a bit off my pace - now just 3.8 lbs/week, off of 4.6 lbs/week in November - but that's due to travel and some light goofing off at Christmas.
The great thing is that this is without exercise - now that I have energy back (the first month of this regimen will tire you out), I hope to get that pace back to 4.6.
I can't say enough about whole-milk yogurt. I'm talking the kind with the cream layer on top (such as Brown Cow). None of that "low-fat" garbage. To me, it tastes just like ice cream. Every morning I toss some Wyman's frozen blueberries into a cup of this yogurt and also have a hard-boiled egg or two. Then a cup of black coffee. Then I'm good until lunchtime.
I’m kind of the same way. I need to stay away from breads, rice, potatoes, just about anything with grains or starch. My weight piles right back on when I eat that stuff. Especially pizza, which is my all-time favorite food. I even lay off most fruits except for the low glycemic ones like blueberries and cherries.
You must be one of those ‘amphibious’ mouse users..............!
The only health resolution I made is to drink more water and less diet pop. I only want to lose 5 pounds, either way, lose or stay the same, I will be happy.
I already go to the gym and will be glad when mid-Feb. comes and it is less crowded.
Started low carb Atkins the week before Thanksgiving, i’m down 25 with some cheating. Low carb is the way to go, I will do this for the rest of my life...and its easy!
what is “the good cheese”?
So I'm learning to appreciate all the foods I can eat. For instance, I just perfected my recipe for roasted brussels sprouts, which involves olive oil and garlic - three superfoods in one dish! Never thought I would ever come to like brussels sprouts so much.
Unfortunately U.S. FDA prohibits the sale of the really good cheeses in this country (that use raw milk) unless it is aged. But a good "supermarket" brand is Kerrygold. This is my mainstay cheese and it has 7 servings so I cut it up into cubes and put into a ziplock bag, which provides cheese snacks for a full week.
That’s great to know since I will be getting chickens and was wondering what to do with all the eggs. And I wanted to get a goat for cheese and butter.
no peas, carrots or fruits? I can understand the grain things but what is left to eat if no fruit?
I watched the youtube video ‘why we get fat’ and it finally clicked. My body is in fat storage mode forever, restricting carbs is the only way to stop or reverse it. I can have carbs as treats but I will need to be strict and stay on plan forever. Like a supermodel I will have to manage my intake forever, luckily low carb is not hard!
thanks......need all the tips I can get
Getting a goat for cheese and butter sounds like a lot of work but let me know how it turns out!
Dieting is the worst thing you can do if you want to drop weight and keep it off.
Bread - You want to avoid anything made with white flour as much as possible . They add a chemical to flour to keep it from caking , it’s terrible for you because it destroys your gut flora.
Yogurt - pretty much all the stuff on the grocery store shelf is worthless. Yogurt is eaten for the probiotics , the stuff at the grocery store is biologically dead . Get yourself a crock pot , real yogurt is easy to make.
Soda - The diet stuff is even worse than the stuff with sugar. Soda kills your gut flora .
Margarine - worthless nutritionally and it is bad for your heart - use real butter , real extra virgin olive oil and real coconut oil instead .
Salt - “when it rains it pours” is bad for you . They add an anti caking agent to salt that is really bad for you. Instead by real salt in little chunks and put it into a pepper grinder . Real salt has lots of other good minerals in it and it flavors food so much better that you won’t have to use near as much of it. If you don’t want to order a better salt use Kosher salt instead (no caking agent used in Kosher salt).
Higher protein + veggies = lean body . It’s not about the calories it’s about can my body use it.
Real eggs are great for you !
Weight lifting is the BEsT fat burner (weights don’t even have to be very heavy to work) Skip cardio as it is pretty much worthless.
This is a good quick read..’Eat bacon, don’t jog...’. its a good primer for a low carb lifestyle. I have been leaning toward high fat, moderate protein, low carb. Higher fat is the key. And not veggie fat, pure animal fat!
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.