Katie

I am a simple girl who likes taking pictures, but hates being unhealthy. I am trying to lose weight and gain muscles to feel healthy and fit :)

Permalink

getting back on track

So I stepped on a scale today. I gained 2 of the 5 lbs I lost back :/ I need to get back on track. I need to start doing more cardio and weightlifting too. Maybe I’ll start going to the gym again.

Permalink runandsun: muffintop-less: Sometimes, being too strict with one’s diet can cause a binge. For those of you who struggle with occasional binges that are more annoying and guilt-providing than obsessions or compulsions, here are a few tricks you can implement to keep yourself from bingeing…..  NEVER eat directly from the whole bag or box. Take out your portion and put the rest away. For sweets and treats, use small (4 ounce) bowls and cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating. Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. Remember last Thanksgiving when you gobbled down 2-3 plates of food in about 5 minutes and then regretted it 10 minutes later because your tummy felt like it was going to explode? It’s a miserable feeling, but eating slowly is the best defense to preventing it from happening again. Learn to differentiate between hunger and cravings.  Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have in America. Listen to your body and learn to decipher between cravings and hunger. Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away. When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving. Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek out stress relief by going for a walk around the block or taking a hot bath. DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal, and eating just one (or two) big meal per day can wreak havoc on your blood sugar levels and hinder weight loss. Aim for three meals per day plus one or two (based on your calorie needs) healthy snacks.  Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don’t read, study, write or talk on the phone while you eat.  By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat. Know how you respond to trigger foods. You’ll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while. However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges—because you allow it versus labeling it off-limits. Others have a harder time staying in control. (These tips are from registered dietician, Lori Watson) These are such good tips!
Permalink
Permalink
Permalink wallacegardens: Clean the air inside your home, by growing some of these houseplants. There are houseplants suitable to most light conditions inside the home. Study by NASA, the University of Georgia, and Wolverton Environmental Services. Plant photos by Costa Farms.
Permalink
Permalink
Permalink crissfit: muffintop-less: Just got a great question that inspired this post! A lot of girls have actually come to me asking this, and so I figure there are probably many more out there with similar concerns, but are too shy to ask! When it comes to getting in shape, what should you focus on first…. losing weight or building muscle? Build muscle! Here’s why…. the more muscle you have on your frame, the faster your metabolism will be and the more calories you will burn JUST BY BEING ALIVE… NOT DOING ANYTHING! Muscle burns approximately 3x as many calories as the same amount of fat. So with that increased metabolism, it will become a whole heck-of-a-lot easier to lose excess body fat, because you will be burning a lot more calories even when you’re not exercising! With a faster metabolism, that also means you will be able to eat more without having to worry about “getting fat”.. this will make it easier to stick to… and more likely to become a LIFESTYLE.Many girls falsely believe doing hours of cardio and starving themselves will result in fat loss. The weight they are ACTUALLY losing is water and lean muscle. Loss of lean muscle mass will result in a “skinny fat” look and a slowed metabolism. Once that occurs, it becomes MUCH more likely that the body will store fat!  Here is what I suggest… if you are looking to “tone up” and lose body fat, begin by cleaning up your diet and lifting weights. Add in cardio about 3x a week (you can increase this as you become more in-shape). Also, make sure you are drinking plenty of water and getting enough sleep. Remember to be patient! It takes TIME and hard work.. but if you remain positive, you will get there! =) Preach it, lady! That’s what I’ve been saying all along!
Permalink
Permalink

Trista, i think im going to do something like this without the crust. want some?