Friday, March 31, 2017

Making a change for me

I haven't exercised for the past two days.  Well, I haven't done any exercise since Wednesday.  I have learned that especially as an overweight diabetic, that I cannot out-exercise a bad diet.  I have decided to make changes to my eating habits.  It will not be easy.  I am not of a healthy weight and nearly all of my health problems stem from my being overweight.  For years, I felt that being overweight, or rather, obese was something to be ashamed of.  I don't have a healthy relationship with food nor do I have a healthy relationship with myself.

I have struggled seeing myself as beautiful in the physical sense.  I am seen as a beautiful person with a beautiful personality.  Uh oh.  That means to me that I am not beautiful; it is not a complement.  It is not meant to be insulting, but that is how I come across.  It is sort of like the view that I have a beautiful face, but I need to lose weight.    That means that sometimes it would be nice for others to walk a mile in my shoes.  However, I wonder if that will be the case.  Anyways, I am writing about weight, exercise, and diet.  I do care what others think and I realize that if I overcome that and the guilt that I have.  I think it is time for me to just get over it and to just do something about it, such as learning to see me as beautiful and that yes, I am worthy, and beautiful, fat, or thin.

Wednesday, March 29, 2017

Results for 3/29/17

Here are my results:

Walking
Cardio
Calories burned 390
Kcal burned 95
Length of time: 19 minutes 1 second
97.4 steps per minutes
1947 aerobic steps
0.4 miles
2.1 miles/hr approximately
Medium Impact 2118 steps

Tuesday, March 28, 2017

I will definitely be back.

I was and will be on a break until tomorrow.  I am okay and I will be back.

Sunday, March 26, 2017

Inspiration, goals, and aspirations

I am not only inspired, I am doing so.  Unfortunately, I am not only inspired, I wish to do so.  The problem is, I have not made any plans to exercise. Right now, I realize that I am too out of shape.  It isn't an excuse, but 10-15 minutes per day, at least 3 days a week is a good start.  I would like to exercise for 30 minutes a day, but I don't have the physical fitness just yet.  Because I don't have the physical fitness maybe I should exercise more.  It supposedly takes a while, or at least three weeks to get used to an exercise plan.  Sadly, I need to make a specific plan of exercise, because my goal is to lose weight, and be fit.  My goal is not be thin, but to be fit.  Making a specific plan (as well as being patient) will become a way to get closer to my goal.  I also look forward to having that kind of patience and I am not only motivated to exercise, I have exercised yesterday and I wish to keep exercising so that I can make it a habit.

Saturday, March 25, 2017

Walking exercise results

Exercise : walking

Impact: low to medium

Pulse: 119

Number of calories burned: 273

Tiime: 13.3 minutes

Speed: 2.1 mph

Friday, March 24, 2017

Consistency in exercise

I would like to know why it seems easier to lose weight.  Unfortunately, it is actually harder to do it in reality.  I would like to actually exercise on a consistent basis.  I often get inspired to lose weight. I have a large belly and a weak core.  Whenever I do exercise, I actually notice a difference, but in a positive light.  Eating a healthy diet along with exercise makes me feel so much better.  I need and want to be consistent.  The problem is, not only is consistency a strength, I would not know where to begin.  Maybe I should just follow my advice and just walk.  Walking is a great exercise with all the benefits of exercise such as a more fit, toned body and a clearer head.  Maybe I should start being consistent whatever the exercise.  I am inspired and ready to be consistent.

Thursday, March 23, 2017

My appointment

So I went to my appointment today.  Though I did gain a pound today.  However, if I were to be encouraged by even that, I realized that though I did gain weight, I was told that my weight has been stable.  I guess that means that I didn't have a large weight gain that would mean an unstable weight loss or gain.  Well, I recall the analogy about the car and exercise motivation.  That is something that I need to keep in mind.

Tuesday, March 21, 2017

A great analogy

I listen to music everyday.  I sit on the computer listening to it.  In fact, that is what I am doing right now.  I even move around the house listening to it.  This is and should remain a motivation for all of us to exercise.  I had an appointment yesterday and it has been recommended that walking 30 minutes a day is a good exercise.  I have been motivated to exercise for a long time but I rarely do so.  I have been like a person who turns on the car ignition but never drives.  If I wish to go somewhere, then I would have to drive.  It is the same thing about exercise.  I have the equipment and I have the drive, but it is up to me to drive.  What a great analogy.

Monday, March 20, 2017

Exercise benefits

I read somewhere along the lines that exercise is good for binge eating.  I will definitely not quit with the exercise.  It is also good for the mind and not just for the body.  I feel better mentally and emotionally due to a good workout.

Saturday, March 18, 2017

How to stop binge eating (an approach that will shock you) & 20 Tips for Breaking Free from Binge Eating

How to stop binge eating (an approach that will shock you)
Posted on October 23, 2016

I have a long history of chronic dieting. I was a compulsive eater with severe episodes of binge eating disorder for fifteen years. At thirty five, I feared that this would be something I was stuck with for life; that I would be endlessly recovering and relapsing, never cured. But after years of searching (while starving, binge eating, gaining and losing weight and everything in between) I worked out how to stop. I escaped dieting-roller-coaster-hell and am returning slowly to a normal, healthy weight (photos coming soon). I am free of the urge to binge and the desire to compulsively overeat – and I accomplished this ridiculous feat with minimal concerted effort.

I created this website as a place to outline the strategy I used to stop binge eating and lose weight – a place to compile information and link to books and online teachings that allowed me to assemble the knowledge that was required.

I’m so excited that I want to scream it from the rooftops, but I’ve chosen an anonymous internet platform instead: wildly pouring thoughts onto a computer screen. I’m whispering via the keyboard so that you, too, can hear. Binge eating is not something we want to talk about with friends. It’s something that we hide in humiliation: bury inside ourselves, like endless sticky wrappers shoved away in rubbish bins.

If you arrived at this website as the result of typing ‘I can’t stop eating junk food’ or other such desperate phrases into Google, you’ve come to the right place. Welcome. I’m so glad that you’ve found your way here.

Link to first article



20 Tips for Breaking Free from Binge Eating
SEPTEMBER 18, 2013 by NIA SHANKS

20 Tips for Breaking Free from Binge Eating

These tips are not listed in any specific order.

1) ANOTHER DIET IS NOT THE ANSWER

There’s a good chance that a diet is what spiraled you into binge eating in the first place. I know that was the case for me. In the past I have experimented with several diets: low fat, low carb, and numerous others. And I kept looking for the diet that would end all of the confusion and allow me to escape the binge eating behaviors I had developed.

But thankfully I finally realized that another diet is not the answer.

In my experience, strict diets, especially those that revolve around limiting or completely eliminating foods, food groups, or macronutrients only add fuel to the binge eating fire.

The solution is not found in a diet, so don’t search for one.

2) THINK ADDITION INSTEAD OF RESTRICTION

This tip comes from David Dellanave and he posted it to his Twitter account a while back, and I think it’s so intelligently simple.

“In general I tell people to add instead of remove. When you add something, something else naturally has to fall away. Plus you’re focusing on an action you CAN do versus trying NOT to do something you’re already in a strong habit of doing.”

Don’t think about foods you should limit. For example, I love ice cream and I know it’s not something I should eat every day. But, instead of thinking, “Oh, I better not eat ice cream every day” I instead choose to focus on the foods I get to eat every day, and I make an effort to include a wide variety of foods into my eating regimen.

Restriction –> Binge Eating –> Guilt –> Restriction –> Binge Eating –> Guilt

As you can, a focus on restriction just leads to a vicious cycle of binge eating and guilt. Don’t think about restriction because it only makes things worse.

So ask yourself, what are you some foods you can ADD to your meals? You can even make an effort to choose a food from multiple food groups such as veggies, fruits, meats, dairy, nuts, etc.

Make sure you choose foods you like or new foods you want to try.

3) STOP TRYING TO BE PERFECT

I was once told that people who are self-proclaimed perfectionists are more likely to develop disordered eating behaviors, and I think they were right.

I’ve been a perfectionist most of my life. I even managed to get straight A’s in college, and I refused to settle for anything less. As a result I applied this same attitude towards my nutrition, which I believe also led me to develop disordered eating habits.

Before I became a compulsive binge eater, I demanded perfection and only ate “the best” foods. My diet was “squeaky clean”, whatever that means.

If I messed up, I gave myself hell and demanded better. All this ended up doing was making me miserable. I didn’t allow myself to enjoy meals, my favorite foods, or even family get-togethers filled with my favorite homemade meals because they weren’t “clean” enough for me.

After a while, all of this got to me. That’s when I really started binge eating.

I couldn’t take it anymore. No matter how hard I tried I couldn’t be perfect all the time. So I started to say, “Screw it!” and cut loose. That’s when I’d binge eat anything in site.

I still remember the first time I lost control and experienced my first binge. It was scary. Little did I know it was the first of many.

“Perfect is the enemy of good” is a quote by Voltaire that basically claims that striving for perfection often results in no progress at all.

I also believe that to be true.

Once I finally stopped trying to be “perfect” I was able to relax.

Don’t look at things as if they’re black or white. You don’t have to be “perfectly on plan” or “completely off”.

There can be a balance. Learn to find, and live in, that balance.

Ditch the thought of perfection. You’ll be happier and much less stressed.

4) STAY OFF THE SCALE

Many people who battle binge eating also weigh themselves frequently.

Get off the scale.

That number does NOT indicate your self-worth. That number does not tell you what’s really going on with your body. It does not indicate your success because that number does not define you.


5) DITCH CHEAT DAYS

Some people claim a cheat day is the answer to their binge eating problem.

They’re “good” during the week and then one day, usually on the weekend, they go crazy and eat any and everything they want for breakfast, lunch, dinner, and snacks. I think this only contributes to the binge eating cycle. Because you’re only allowed to enjoy “forbidden” foods for that single day, you’re more likely to over eat AND eat foods you don’t even care for because of the fact they’re “off limits” every other day of the week.

Many people I’ve spoken to who have done the whole “cheat day” thing say they usually feel horrible that day, and after, from eating so much food. In my opinion, cheat days can also promote binge eating because you’re left thinking, “This is the only chance for a whole week I’ll have to eat these ‘forbidden’ foods.” As a result, people gorge themselves.

They end up eating foods they don’t even like and cramming as much food in their bellies as they can manage.

In my opinion, stay away from cheat days.

6) CELEBRATE ALL VICTORIES AND DON’T DWELL OVER MINOR SET-BACKS

My binge eating habits were so bad I would binge every single day. I think I went a month straight where I would binge at least once a day.

But when I finally committed to being kind to myself and taking things slowly, I remember the first day I went without binge eating in over a month.

And I celebrated this victory.

Sure, I ended up binge eating the next day, but I still celebrated that victory. Eventually I made it two days without binge eating. Then three. Then I’d slip, binge, and start back from zero.

But the point is that I celebrated every victory. Whether it was going a day without binge eating, being kind to myself, or engaging in positive self-talk I would meditated on the good things and not dwell on the negative.

Don’t be so hard on yourself. Celebrate whenever possible, even if it’s something very small.

And when you do slip up, don’t dwell on it.

I know it’s easier said than done, but when you do binge, don’t dwell on it for hours or even days afterward.

Just move on.

Focus on something POSITIVE instead.

7) DITCH THE RIGID RULES

Ditch rules about what foods to eat, what not to eat, when to eat, and any other rigid rules.

Instead, learn to listen to your body.

You don’t need a book to tell you what foods to eat or even when to eat.

I encourage you instead to eat real, whole, natural foods most of the time. Eat when you’re physically hungry and learn to do something other than turn to food when you’re gripped by emotion and want to eat. It may take some time, but relearn your natural innate cues of physical hunger.

If you’re not hungry but want to turn to food, make an effort to do something else. An idle mind is often hard to combat, so try doing something physically active, get out of the house, go for a hike, or have a good conversation with a friend.

We’ll talk more about listening to your body in a moment . . .


Link to second article

Friday, March 17, 2017

How Exercising Helps in Recovery from Binge Eating Disorder.

It’s NOT what you think!
And how to tailor an individual plan for exactly where you are today.
OK, so our last post garnered a lot of emails. See it here.

Questions about what the heck we meant when we said, “Exercise is for managing your emotions first not for physical health, and certainly not for weight loss.”

Look, we would sound silly if we told you a sweet by-product of exercise wasn’t weight loss, looking good and feeling good.

But we want to concentrate on the feeling good part right now and set aside the others for just a minute.

It’s important to stop the binging first and understanding the role exercise really plays in stopping it is important.
As I mentioned before most people give little to no respect to flour and sugar as psychoactive drugs. They think of them as weight gain enemies for sure but they never take the next step and ask: “Could I be a drug addict and could my drugs of choice be flour and sugar?”

Just ask this “what if question” with an open mind: “Could that concept be right? Could I have been using flour and sugar as self medication for anxiety, fear, worry and just to rest my brain a little my whole life?”

And because it was virtually always available I just never put it together as a drug?

Could I have developed a little dependency on it?

I know it sounds harsh, but bear with me a minute here.
What if, when you gorged on ice cream with your best friends that time your first boyfriend broke up with you, it became a pattern for living?

Maintenance doses all day in your coffee and tea, little bits here and there during the day but then at night you’re alone and you just want to zone out. Just allow for the possibility (or fantasy if you like) that you used sugar and flour not because you were hungry but because it gave you some sort of feeling of well being, even if that only lasted a few minutes.

I always suggest and encourage journaling to uncover the emotional patterns of your binges. So you can see in black and white how you were feeling just before you binged. (And after too.)

Again, we are delving into a huge topic in a short post but… back to the exercising.

Our belief is if you consciously know that there is a much higher probability that you won’t binge tonight or for few days after a long hard walk then you are more likely to do it than if you’re thinking exercise is to help you with losing weight or “burn calories.”

Read full article here

Thursday, March 16, 2017

Exercise and the flawed mindset

I didn't like what I saw.  All I saw was a fat body filled with limitations.  I have an all-or-nothing mindset that needs to change.  I just want to be able to wear clothes that are much smaller and have confidence in myself.  I know that my thinking needs to change, but I didn't realize how bad things really are.  I often get scared to eat breakfast yet I always have a large lunch and a regular sized dinner.  However, I don't always spend days eating breakfast, lunch, and dinner with a few snacks a day.  I just wish I could.  Exercise is the same way.  I do see my body as having flaws and limitations. I feel like I am broken apart with all of the issues that I have.  It is not a good feeling to have.

Wednesday, March 15, 2017

Having a body issues problem

I admit that I have body image issues.  I confess that I had them all of my life.  Okay, maybe not all of my life, but what I could remember.  I was always told one thing but often believed something else.  I have tried and failed numerous times to lose weight.  It came to a head this past week when all I did was binge eat.  I have come to a truth about myself.  I admit that I have not been fully diagnosed but I have a problem with eating and it has intensified.  The reason for this intensity is being an overweight diabetic who was diagnosed with having PCOS.  There is such an urgency to want to lose weight.  I gained a large amount of weight in a short amount of time and it seemed so out of control and I realized how powerless I truly am.  I spent a lot of time asking questions about feeling guilty about not being thin enough or smart enough or pretty enough.  It is quite bad because the words beautiful, pretty, or attractive or hard for me to believe.  That is something that I have wanted to change for a long time now and it took this week to realize that I need help.  That has been one of the issues that I have dealt with for years now.  Where to begin?  Now I know where to start. Now I am at greater peace with myself. ☮

Monday, March 13, 2017

Belly Dance

I cannot belly dance to save my life.  In fact, my guess is that I never tried.  I don't know much about belly dance, but it isn't just a matter of exercise or weight loss.  There are some obvious cultural connections to belly dancing like there is to break dancing.  I guess Americans doing belly dancing would be an obvious way of using cultural appropriation.  I could be wrong there.  If belly dancing is not to be an exercise, then should it be used for a cultural and historical stance only?  This is something that I have wondered about for a few minutes now? 😃

Sunday, March 12, 2017

Results from yesterday

My results from yesterday 3/11/17

Time: 9:49 A
Calories burned: 266
Exercise: walking
Impact: low to medium
Heartbeat before: 80
Heartbeat after exercise: 85
Length of actual exercise: 12 minutes 59 seconds
Weight: 290.2 lbs.
Weight in kg: 129.2
Where? home
Type? cardio
End time: 10:14 A
Number of steps: 1482
Number of miles: 0.2
K calories burned: 67
Aerobic steps: 1068
Speed in miles/hour: 0.923 miles/hour

Saturday, March 11, 2017

How to Create a Personal Fitness Plan

  • If you’re over 50 or have health issues — like high blood pressure, heart problems, dizzy spells, or arthritis — talk to your doctor first.
  • Keep in mind that balance and strength decrease as you age. This can limit your ability to exercise or make injuries more likely, and harder to heal. But, by exercising with caution and a little guidance, you can improve these things through exercise.
  • When in doubt, talk to a physician. Your physician can indicate any activities you should steer away from.
Test your current fitness level. Basic fitness is a mix of four things: cardiovascular endurance, muscle strength, muscle endurance, and flexibility.[3] How do you measure up? Test yourself to see where you’re fit and where you stand to improve. You’ll need a watch, a measuring tape, a yardstick, tape, and a scale.[4]
  • Take a brisk 1 mile (1.6 km) walk to test your cardio health. Before you start, take your pulse rate in beats per minute and record the time. Take your pulse again afterwards and note how long it took you.
  • To get your pulse rate, just put your index and middle fingers on the side of your neck. Count the beats for 10 seconds and multiply by six.
  • To test muscular strength, count how many push-ups you can do until you are unable to perform any more push-ups with correct form. If you are a woman, you can do modified push-ups (bend your knees) or classic push-ups. Men should do classic push-ups from the plank position. Record the number.
  • For flexibility, secure a yardstick to the floor with some tape at the 15 inch mark. Sit next to the yardstick, with your feet roughly even with the tape. Reach forward as far as you can, holding the position long enough to note how far you were able to reach. Do this exercise three times, recording your farthest reach.
  • Now for body composition: waist and Body Mass Index. First measure and record your waist circumference around the body at the level of your bellybutton — where your waist is most narrow. To get your BMI (a rough indicator of body fat percentage), use an online calculator or divide your weight in lbs. by your height in inches, squared, times 703. If you're using metric, BMI = (Weight in Kilograms / (Height in Meters x Height in Meters))
Test your current fitness level. Basic fitness is a mix of four things: cardiovascular endurance, muscle strength, muscle endurance, and flexibility.[3] How do you measure up? Test yourself to see where you’re fit and where you stand to improve. You’ll need a watch, a measuring tape, a yardstick, tape, and a scale.[4]
  • Take a brisk 1 mile (1.6 km) walk to test your cardio health. Before you start, take your pulse rate in beats per minute and record the time. Take your pulse again afterwards and note how long it took you.
  • To get your pulse rate, just put your index and middle fingers on the side of your neck. Count the beats for 10 seconds and multiply by six.
  • To test muscular strength, count how many push-ups you can do until you are unable to perform any more push-ups with correct form. If you are a woman, you can do modified push-ups (bend your knees) or classic push-ups. Men should do classic push-ups from the plank position. Record the number.
  • For flexibility, secure a yardstick to the floor with some tape at the 15 inch mark. Sit next to the yardstick, with your feet roughly even with the tape. Reach forward as far as you can, holding the position long enough to note how far you were able to reach. Do this exercise three times, recording your farthest reach.
  • Now for body composition: waist and Body Mass Index. First measure and record your waist circumference around the body at the level of your bellybutton — where your waist is most narrow. To get your BMI (a rough indicator of body fat percentage), use an online calculator or divide your weight in lbs. by your height in inches, squared, times 703. If you're using metric, BMI = (Weight in Kilograms / (Height in Meters x Height in Meters))

Friday, March 10, 2017

My goal

I have created a schedule that I hope to follow.  I  have no idea what to do, but I am sure to make exercise a habit, which is my goal.

Thursday, March 9, 2017

How To Finally Stop Procrastinating On Exercise

MARATHONS FOR MOTIVATION

For a long time, I used marathons, ironman, and short-course triathlon competitions to motivate me and get my butt out of bed. That still works, and I still enjoy an occasional endurance race, but I need something for every day, even when there isn’t a competition on the calendar.

My goal is simple: have a great level of fitness and a body that allows me to do whatever I want for the next 40 years. And to get there I have a good diet, am mostly gluten-free, try for seven hours of sleep, and I get 30 hours of exercise a month.

You may not want or need that much fitness time, but my guess is if you are like the 76% of Canadians and Americans that don’t get even the minimum fitness time, you need some kind of solution.

So, if you ever joined a gym, but only went four times, or have a rusty NordicTrack in the basement, this is for you.

WILL YOU STICK WITH IT LONG TERM?

Here are my four ways to know if a new fitness “solution” will work for me long-term. The question for you is:

What are you going to stop, start, or change today to make fitness your friend every day?

#1 ENJOYABLE

I want to look forward to exercise. So, my first rule is all activities have to be enjoyable (fun is even better).

Saturday mornings I run with a bunch of guys (occasionally a woman suffers our company). The conversation is hilarious. Within five minutes we have gone from Shaqiri’s hat trick at the FIFA World Cup, to marriage, to kids, to Iraq, and back to soccer.

On Friday, I’m already looking forward to the run and, if I’m in town, I never missed that workout. What can you do, maybe even daily, that is simple, enjoyable and you always look forward to it?

Here are some quick ideas:

listen to podcasts or audio books on your walk
meet a neighbour and walk your dogs together
join a local running group
hike/walk/run trails instead of the road
#2 CONSISTENT

In the best-seller Younger Next Year, author Chris Crowley says that daily exercise “is our job”. That’s why I think the best fitness program is the one that becomes a habit. Thinking about running, cycling, weights, or yoga class is a lot more exhausting then simply picking up your yoga matt and towel because it’s 11:45AM on Tuesday and that’s
Yoga day.

I walk my dog, Riley, every weekday morning at 7:00AM plus every evening, for a total of about 1 hour—no exceptions. That habit alone, gives me about 260 hours of fitness a year.

Habits are the brain’s way to save energy. It’s a part of our wiring that can get you out of a lot of trouble (like apologizing when you screw up), and get you into a lot of great fitness. What habit do you need to create?

meditate for 20 minutes as soon as you wake up
walk for 20 minutes at lunch
do yoga every Wednesday and Friday
move garbage and recycling containers away from your desk
#3 CONVENIENT

When I’m on the road for a speaking engagement I need every minute I can get. I often arrive late the night before my event, the next morning is for prepping, and usually I have to meet the client early, before delegates arrive. So, there’s no time for the gym. That’s why I created my 15 minute hotel room workout.

It’s convenient, that’s why it works. What fitness routine could you include in your week that’s super convenient and fits perfectly into your schedule?

park four blocks from work and walk the rest
take the stairs to your office
become friends with the gym in your building, or neighbourhood
use you bike to run local errands, like getting groceries
 Younger-Next-Year-3Dleft#4 REWARDED

We all need an incentive to stick with fitness. I realized years ago that I didn’t have enough triathlons, mountain climbs, or marathons on the calendar to motivate me. So I created my own incentive.

For at least 10 years now I have recorded all my fitness on a calendar, after the event. My goal is for every month to add up to at least 30 hours. Jerry Seinfeld says his goal (because he marks his calendar with an “X” after every morning he spends writing new material) is to not “break the chain”.

Hugh Culver's how to stop procrastinating

Wednesday, March 8, 2017

6 Reasons Why You Can’t Out-Exercise a Bad Diet

6 Reasons Why You Can’t Out-Exercise a Bad Diet
by Laurel Leicht on 11/20/2014

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.

Check out the rest of article from dailyburn

Tuesday, March 7, 2017

Exactly How I Exercised To Lose 50 Pounds by Sarah Klein

"Exactly How I Exercised To Lose 50 Pounds"

Sure, you can't outrun a bad diet. But that doesn't mean you shouldn't run (or bike, or walk, or swim). Being physically active—even just a little—increases longevity, improves sleep, builds bone and muscle strength, and protects against heart disease, diabetes, dementia, and depression. It also—along with smart choices in the kitchen—can help you shed unwanted pounds and keep them off.

We asked 7 women who have lost 50 pounds or more to share their go-to workouts for losing the weight, and the results were surprisingly varied. You don't have to fit one specific mold of exercise—you just have to find something that sticks.

Women who have lost 50-60 pounds