Losing weight and my mind all at the same time! I'm a SAHM, Wife and Girl Boss. Working hard to hit my goal weight of 160 pounds by following the Weight Watchers program. There's been a bunch of excuses and other such things blocking my way, but 2017 is going to be the year!
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Break Through Your Plateau
These 5 common slip ups slow toning and reduce fat burning.
Using Light Weights
When you resistance train you create tiny tears in your muscle, then when they heal they fill with new tissue.The new tissue is what increases tone and strength.So to speed slimming, chose a weight that you can only lift 12 times.The heavier mass ensures muscle stimulation and can boost that calorie burn by 25%.Reevaluate your strength limit every four weeks and adjust your weights accordingly.
Sipping Sports Drinks
Sports drinks are great for replacing carbohydrates and electrolytes in your muscle when you are performing endurance activities such as long distance running.If you’re sipping these during your daily stroll, you may be consuming enough sugar to cancel out all the calories you’ve just burned.To kick up the calorie burn, flavor some water with a dash of lemon.It’s been suggested that you drink 12-13 glasses of this lemon water to rev up that fat burn.
Reading on the Treadmill
Plain and simple…if you’re able to read while on the treadmill or elliptical, you aren’t working to fat burning intensity.Not to mention you’re probably slouching or holding the handrails, which cuts your calorie burn by 25%.How you beat this is load up that iPod with some upbeat music.Something that has a tempo of about 120-140 beats per minute.It’s been shown that this increases your exercise endurance by 15% and helps make your workout fly by.Check out MixMeister.com and download a free BPM analyzer and drag the songs into the program to help you figure out if you have a fast enough beat.
Targeting Abs with Crunches
Sit ups and crunches are a lot of work and you really don’t get much out of them.These movements really only work the outer layer of muscles and don’t work your core.There was also a Canadian study that showed traditional crunches put pressure on your spinal discs possibly leading to back pain.To step up the slimming power, do bicycle crunches.Researchers in San Diego State University report that this move engages 148% more muscle fibers in the main abdominal and 190% more in the obliques.What this means is you’re slimming twice as fast!
Sitting While Lifting
The biggest factor in getting great results is to maintain proper form.But when you sit while weight lifting it could lead to slouching.Also sitting can reduce your lung capacity, which limits the flow of oxygen to your body, making you feel tired faster.How you can fix this is simple, stand tall and focus on your breathing, make sure you exhale while lifting and inhale while you release.Researchers at the Mayo Clinic in Rochester Minnesota found that following this approach can help you burn an additional 50 calories per 30 minute session.
My biggest reflection from week nine is that I was over confident. This is a rabbit hole I fall into quite often while trying to lose weight. I have a really good week for weight loss like I did on week eight, then in a true self sabotaging action I get lax on my "food rules". This week it was some Peeps Oreos on Sunday and Monday, extra biscuit (or 2) with dinner on Sunday, a box of mini Charleston Chews on Tuesday and a whole pint of frozen yogurt on Wednesday. Thankfully my brain snapped back after that pint of froyo. I stood in my kitchen and actually said out loud "WHAT IS YOUR DEAL?" The Oreos and biscuits were foods that were brought into the house by someone else, but I chose to eat them and I chose to not track them. The other items I purposefully went out and purchased, I tracked them, but then tried to starve myself out to "make-up" for the points. We all know that is the worst thing you can do to your body. I know it's horrible, bu…
Learn how to manage your feelings without food.
When you eat in response to an emotion, that is emotional eating. It's learned, not innate, response. Think about it, have you ever felt the need for a big serving of pizza or your favorite comfort food? I know I have. I have so many triggers that send me right to food. The biggest trigger for me is when I have an educational meeting for my son. I have been attending these meetings for seven years and they never get easier.
I'm learning how to cope better when it comes to emotional eating. I started attending Overeaters Anonymous meetings and I am currently working my way through the Twelve Steps, but every day is a new challenge. Emotional eating can lead to ups and downs with your weight. Especially if you feel guilty afterward - which then leads to more eating! But when you learn to do something else in response to this emotion, you're more likely to lose weight and maintain the loss. Emotions are like waves. …
After my recent Weight Watchers meeting room topic on "Let it go" and the fact that Tuesday June 27, 2017 was PTSD Awareness Day, I have decided to finally publish this post. It's a tough read, but one that for my own healing needed to write.
Some of you know me personally and know a good deal about me. This post has a little bit for everyone, for my friends - I hope this shines a light on what flies around in my head most days and for people stumbling upon this post - I hope it helps you either personally or with someone you know. That it helps you understand why we act the way we do sometimes, because it can become exhausting pretending that we are ok. The post is long, but something I needed to write for my own healing.
Lately I've been struggling and not just with my weight. I 've been pulling away from social situations and staying close to what's familiar and comfortable. I've been keeping my support people as close as possible. Anxiety is …