Back From Vacation

I hesitated to write this post because I broke one of my rules, I gained weight on vacation. I went from 155 to 160. Okay, I know that some of you are laughing, thinking to yourself that "is that all". Want bothers me is that isn't fat that I put on around my waist. That the worst place to add fat and I know it.

It came from eating in restaurants for two weeks straight. Eating street food, eating in airports between flights, and snacking because I didn't have time to eat a proper meal. So, I fell into the "fat trap" I often write about. I hate myself for being so stupid. But on the bright side I did learn some new Yoga poses and I will start running again so that fat will come off.

I know most of you that have a weight problem are wishing your problem was as small as mine, and I do realize that your problems are a lot more serious. But there are the lucky few that only need a small fix like mine to make a big change in their body. The people who have gained their excess weight recently will find it easier to lose it. Those who have suffered with their weight problem for years will need extra time to lose their fat. The mistake most of us make is under estimating what they need to do to reach their goal.

Your diet is the important thing. I learned that on vacation. I was walking endless miles a day, plus doing 30 minutes of exercise in the morning but a poor diet will add fat to your body no matter how active you are. Don't fool yourself into thinking you can work off the fat. It's not going to happen. If you eat to lose fat your body will burn that stored fat. If you eat a poor diet your body will simply use the fat from the food you consume to fuel the body's need. Most people have trained their body to burn the fat their eating instead of body fat. The problem with that is the body can't burn all the fat you eat so it stores the excess in fat cells and forgets about it.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Can Caffeine Help Me Lose Weight?

This is from the HungryGirl website and will clear up all the stories you hear about caffeine.

Mmmmm… Coffee. It tastes good, it’s a great way to start your morning, and the hot mug warms up your hands when it’s cold outside... but could the caffeine in that cup also help you lose weight? 

When it comes to the connection between caffeine and weight loss, there are three common claims...

1. Research suggests that consuming caffeine can jumpstart your metabolism and help you burn fat. One study, for example, found that in the three hours after consuming coffee, metabolic rates were significantly higher in those who drank coffee than those who did not.

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2. Another common belief is that caffeine boosts your energy level. The theory here is that the energy boost will make you more motivated to exercise, help you exercise for a longer time, or both. In fact, the International Olympic Committee puts a limit on caffeine intake for athletes so as not to give them an unfair advantage.

3. Coffee is often cited as an appetite suppressant. This suggests that drinking the caffeinated beverage could lead you to eat less.

Here’s my take on the subject… 

It’s definitely tempting to believe that caffeine is the answer to your weight-loss woes. But there are several reasons why consuming caffeine won’t necessarily lead to shedding those extra pounds. Plus, consuming too much caffeine can be dangerous. 

Studies do show that caffeine intake can increase your metabolism... but the effects only last for a few hours, and the effects are much less pronounced in obese people. In other words, people who need to lose significant amounts of weight are much less likely to have their metabolism boosted by caffeine.

As for exercise performance, studies really only show that caffeine can help boost energy for short workouts (about 5 minutes) and for endurance exercise done by trained athletes. There isn’t much evidence that caffeine has a positive effect on mid-length, moderate workouts.

The appetite suppression claim is probably just that: a claim. One of the only studies on the subject found that drinking coffee had little to no effect on participants’ appetites.

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Plus, people grow tolerant of coffee pretty quickly, so any positive effects tend to be short-lived.

Even if caffeine does help some with weight loss, it’s likely that any positive effects would be outweighed by the extra calories people tend to consume when they get caffeine in the form of sweet beverages. Coffee and tea are often drowned in cream and sugar, and it’s no secret that coffee-shop concoctions can be super high in calories. And soda, iced tea, and many other bottled caffeinated beverages can also be high in sugar, carbs and calories.

HG warning: Caffeine is a diuretic, which means it will contribute to losing some water weight on a short-term basis, but too much can be dangerous in the long-run. Always be sure to stay hydrated! Here are some tips for getting those 8 glasses of water a day.

And finally, here are some coffee-centric Hungry Girl tips and tricks...

If you get your caffeine from coffee, be aware of what else you're taking in. A lot of coffee drinks are packed with calories, fat, and sugar.

When you’re on the go, follow these tips. Order your drinks with just a splash of fat-free milk, trade traditional syrup for sugar-free, and choose no-calorie sweeteners over straight-up sugar. 

If you make your cup of joe at home, stick with smart milk and sweetener choices. I always recommend unsweetened vanilla almond milk (it’ll add creaminess and flavor to your coffee for minimal calories) and natural no-calorie sweeteners. If you like your coffee more like a milkshake, try Hungry Girl’s Vanilla Java Swappuccino. And if you’re looking for a swap for hot and sweet coffeehouse drinks, check out our Salty-Sweet Caramel Mocha. They’re both low in calories, of course! 

I have my own take on caffeine and here goes. First, you want to understand that I drink coffee and tea straight black, I put nothing in my tea or coffee.  Caffeine does seem to reduce my cravings. I think it does have much to do with caffeine, it's more to do with changing the taste in my mouth. After dinner is the hardest time for me and if I drink a cup of black tea after dinner, I seem to lose my appetite. 

Designer coffees or teas are loaded with calories and will only ruin your diet.  Some people believe that caffeine will keep you regular but I think your body will get use to the caffeine after a few weeks, so it might work in the short-term but not forever. 

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Dread The Gym, You're Not The Only One

This is an article from WEBMD, I made a few comments.

Want to hit the gym, but can't quite seem to make it there? Your schedule might not be the only reason. If you're feeling bored or self-conscious, afraid of injury, or just plain uncomfortable, there are solutions for all of those.                

1. “I’m too heavy for the gym.”

Maybe you think that people who go to the gym are already in shape. Not so! 

The first time I went it was late morning and I thought it was a hangout for Seniors. 

If you're afraid that people will judge your appearance, “remember that everyone is there to improve how they look and feel,” says Anika Christ, a program manager with Life Time Fitness. The first gym I joined was a 24 hour fitness center. They’re popular because not everyone likes to workout with the crowds. I like to visit a gym a few times before I commit. See for myself when it's slow and you can work the machines without waiting. I also like a gym with a pool. I like to swim on alternate days, you can’t do the treadmill or lift weights everyday. A gym membership can be beneficial if your new at this. A trainer can help you get started. You don’t need them forever, but they can help you get on the right track.

Try these ideas:

• Buddy up. To make yourself feel more comfortable, bring a friend with you.
• Pick your spot. Go for a machine that’s away from the action (and, perhaps, far from a mirror, if you don't want to see yourself while you're exercising), or nab a spot in the rear corner of a fitness class. Do whatever makes you feel at ease. You are in control.

Working out regularly can make you feel more confident. It's also a mood-booster. “One session at the gym can enhance your mood for up to 12 hours,” Christ says. It’s true, a good workout gets your engine running and can workout the aches and pains. You’ll feel like you accomplished something.

2. “I don’t know how to use the equipment.”

Never seen a kettlebell? Stumped by the settings on that rowing machine? That can feel intimidating.

Try this: Prep yourself ahead of time so you know what to expect.

“A quick online search will give you dozens of pictures, videos, and articles explaining the proper ways to use a piece of equipment or perform an exercise," says Aaron Maibach, a certified personal trainer in San Francisco.

If you still feel unsure once you start your workout, ask an employee or someone else who’s around for help. “Feeling lost in the gym happens to everyone,” Maibach says.

3. “I get so bored!”

Putting your head down, blasting your iPod, and focusing only on the exercise at hand is motivating for some people. For others, it’s not enough to beat boredom, says psychologist Patricia A. Farrell, PhD. Generally this happens to people who do the same machine for extended length of time. I can understand, I use a stationary bike for more then 30 minutes a day. I find a bike near a TV and I watch TV or sometimes read.

Try this: Shake up your routine. Try a group fitness classes -- from tai chi to Zumba -- most gyms offer. Yoga is popular now and you can usually find a beginner class if you go in the morning or after work.

"Working out with other people gives you camaraderie and pumps up your enthusiasm," Farrell says. "You get a sense of 'We're all in this together,' which eliminates the feeling of 'I have to do this alone.'" 

Try to smile while you're getting your sweat on: Smiling releases endorphins, the body’s feel-good chemicals, and lowers stress, according to a study from the University of California at Irvine.

4. “I don’t have anything to wear.”

Workout clothes can be super-tight, trendy, and expensive. But they don't have to be.

Try this: Choose an outfit that fits your shape now, not what you hope you’ll look like after you’ve been hitting the gym for 6 months, Christ says. 

Pants and a loose shirt are a good choice. Dark, solid colors will help you blend in. “Buy something comfortable that makes you feel confident,” Christ says. 

No need to make a huge investment. If you're working on weight loss, you may need to buy a smaller-sized outfit soon.

5. “I’m worried I’ll get hurt.”

Forget the old saying “no pain, no gain.” “Exercise shouldn’t be horrible and difficult,” says Erin McGill, director of training and design at the National Academy of Sports Medicine. 

If your last trip to the gym was torturous, you likely overshot your abilities, or your body alignment was off.

Try this: Sign up with a personal trainer who can show you the correct way to move and ease you into a program that’s right for your fitness level. Some gyms offer a complimentary session to new members.

If you’re working out on your own, remember: Less is more. “Quality of movement is far more important than doing X number of reps or spending X amount of time on the treadmill,” McGill says.

6. “Why should I even start? I’ll never stick with it.”

Thinking like this defeats you before you even step into the locker room. If you’re serious about losing weight, exercise is as important as your diet. 

“Many people assume they need to put in excessive hours at the gym and overcommit right from the get-go,” Christ says. “When you do too much too soon, you won’t be able to stick to it.” So take baby steps.

Try this: Exercise one time this week for no more than 30 minutes (and make it as fun as possible). Add another workout the following week, and slowly build in more sessions from there. 

Weight loss isn’t about going as hard and fast as you can, Christ says. “It’s about behavior change and building [good] habits.”

7. “I really hate the gym.”

You absolutely -- hands down, no doubt about it -- can’t bear the thought of going to the gym. So don't go. “You can accomplish plenty of goals outside the gym,” McGill says.

Try this: You still need to exercise, but you can pick where you do it. 

“Tennis, hiking, walking, and/or biking can all burn calories and help you get in shape," McGill says. "Think about what activity you like to do; then do it more."

Whatever you choose, don’t push yourself too hard. Overdoing exercise will just make you more likely to hate your workout.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

I Want To Lose Weight, Where Do I Start?

Losing weight isn't as hard as some might think. You want to start by changing the food your eating. This is a common mistake many people make. They think if they just cut back on calories by eating less they'll lose weight. Maybe if you just want to lose 2 or 3 pounds. It's your diet that put on your extra weight and by the way that's extra body fat, not just weight. You can gain healthy weight and that's okay. Pro-athletes will gain healthy weight by adding muscle, but if your gaining fat that's the stuff you want to lose.

Changing your diet and eating healthy will give you more energy to exercise and be more active. The extra activity will help your burn more calories and you'll lose fat. Now the hard part is to get your body to burn the stored fat.

Your body only processes or burn enough to give you the energy you need at that moment. The body works in real time. In other words when your resting your body burns very little calories. It will burn some because your heart is always working and your brain is always working and there is other body functions that have to work constantly. When I sit and type out the post, I'm burning some calories, more than just watching TV, but if I was standing I would burn twice the calories because of the work your muscles have to do just to hold you up. So watching TV burns more than sleeping, but write my post at my desk burns more than watching TV and walking burn even more and running burns even more.

So if a normal person doing normal activity might burn 2000 calories a day, some hours you might burn 50 calories and some hours you might burn 150 calories. For example, a person who works out 5 days a week for one hour a day does a walk and run routine can burn 300 to 350 calories during that workout. All these statistics are to give you an idea of how many calories you might burn.

If you go to the Mall or grocery store and watch people for a long period of time you'll notice people who have a hard time getting around and some moving at a very fast pace. The point I want to make is that someone who spends most of the day either sitting or laying may only be burning a minimal amount of calories like 1000. The person burning 1800 might be the average office worker who could be sitting or lying as much as 16 hours as day, and that's even if they workout. And some people who are very active, working all day on their feet and working out every day and then working around the house after they get home, may be burning 2500 calories a day.

You want to be one of those people who burn more than 2000 calories a day and you can do it. But first, you want to start by eating healthy and building your energy. Nex,t you want to start walking more. Try to walk in the morning, before work, and then again in the evening after dinner. A good way to begin exercising is to walk more. Now is not that easy to judge the amount you walk because of your speed. So I suggest getting a pedometer. There cheap, just go to a sporting goods store. The average person doing normal things all day walks about 5000 steps a day, but to lose body fat and build strength you want to walk 10,000 steps a day. The pedometer will count for you, just set it to zero in the morning and hook it on your belt. If your short steps after dinner you want to walk before bed and finish the 10,000.

I think changing your diet and sticking to it is the hardest part. You have to start eating 'clean', no processed foods. Which means eating 'fresh' foods. Fruits, vegetables, dairy and grains and some meat. I follow the 'food pyramid'.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.