Maybe you've been struggling -- without success -- to get down to the size you were in high school or on your wedding day. But do you really need to go that low? The truth, experts say, is that you can weigh more than your ideal weight and still be healthy (not to mention happy).
If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is easier to attain and maintain, setting you up for success in the long run.
Your Weight "Set Point"
Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%, says Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. This weight range is known as the "set point."
A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range, says American Dietetic Association spokeswoman Dawn Jackson Blatner, RD.
It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point.
"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says Wadden. The body adjusts to the higher weight and "resets" the set point to defend the new weight.
It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Blatner.
The 10% Solution to Weight Loss
A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.
Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones like ghrelin spike to make you hungrier as your body tries to defend its comfortable range.
Instead, experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more. Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.
"When patients lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways," says Blatner. "They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications."
How Much Should I Weigh?
Most people overestimate how much weight they can realistically lose, which leads to frustration, says Blatner. To find your happy or healthy weight, Blatner suggests looking back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you've gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. "As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight," says Wadden.
Instead of focusing on the numbers on the scale, Blatner suggests setting behavioral goals: "Eat breakfast every day, go for daily walks, eat more fruits and vegetables -- when you set behavior goals, they are easier to accomplish and they make you feel good." Stick with these behaviors for 3-6 months and they will become part of your life.
Based on your current weight, eat about 10 calories per pound of nutritious food (low in fat, rich in lean protein, high in fiber), get regular exercise, and assess your weight after a month or so.
"Your weight will settle out and typically you will lose 10%, then hit a plateau, which is a good time to maintain the weight loss," says Wadden.
As you get to a healthy weight, you can go up to 12 calories per pound.
Tips for Weight Loss Success
Here are some tips from Blatner for weight loss success:
Eat regular meals. People who eat regular meals consume fewer calories than those who eat irregular meals.
Use a plate, sit down, and enjoy your meals. Folks who do this eat 43% smaller portions than those who eat out of containers or on the run, according to Blatner.
Get at least 30 minutes of moderate activity each day.
How much and what you eat makes a big difference. Enjoy normal portions of foods that are high in fiber (fruits, veggies, whole grains) and rich in lean or low fat protein is the secret to feeling full.
Think positive: Focus on the benefits of a healthier lifestyle rather than the scale.
What do you think Chubby Buddies?
Wednesday, October 6, 2010
Wednesday, September 8, 2010
A bump in the road
So I announced on Facebook that my husband and were expecting but I failed to mention it on here. So here it is.... I'm pregnant!
The past few days were actually pretty rough on me, which caused a 5lb weight loss. Which I'm sure will come right back as soon as I can keep solid food down without feeling sick.
All in all though once I calmed down about my tummy popping out already I realized I haven't gained any weight really. The only thing I can say is that it redistributed to my hips and thighs. No one wants to carry extra weight there but eh... it's a part of carrying a life.
So weight... same
Neck 12.5"
Bust 36"
Under bust 34"
R.Bicep 11"
L.Bicep 11"
Waist 32"
Hips 40 1/4"
R. Thigh 25.5"
L. Thigh 24.5"
R. Calf 14.5"
L. Calf 14"
So my plan is to maintain my diet (or rather lifestyle change) and continue working out with my trainer. Because I definitely don't want to gain 45lbs with this one!
Friday, August 13, 2010
News ...
(Photo taken last week with my boys while on vacation)
So I am down to my high school size but not yet weight.... 12lbs more and my goal will be achieved. I've also gone down on my body fat percentage. Yeah!! Almost there!!!!
Monday, July 26, 2010
How Coffee Can Energize Your Workout
What do you think? This is an article I found via yahoo news.
Gym bag, check. Car keys, check. Coffee downed, check. Yes, a caffeine kick could be a valuable addition to your pre-exercise routine, delaying muscle fatigue and keeping you focused and energetic. You don't want to overdo it, though. Sleep problems, headaches, irregular heartbeat, high blood pressure, or maybe even a heart attack can result. Here's how to work caffeine into your workouts.
Match the amount to your body. "The larger you are, the more metabolically active tissue you have," says Nicholas Gant, director of the Exercise Nutrition and Metabolism Laboratory at the University of Auckland in New Zealand. "If you're a small person, your tissues don't use up as much, therefore you need a lesser dose." A very rough recommendation is 0.5 to 1.4 milligrams of caffeine per pound of body weight. Coffee averages about 20 mg per ounce, or 160 mg per 8-ounce cup. That's about the limit for a 130-pound woman, though a 200-pound could probably down a couple of cups. Go above 4 mg of caffeine per pound and your workout could be ruined by digestive distress, the jitters, and other unpleasant side effects.
Track your tolerance. Going by body weight alone doesn't take individual tolerance into account. If you're a caffeine newbie, a smaller dose will initially provide a noticeable difference. If coffee is already part of your daily routine, you're likely to need more for the same effect. For someone training for a marathon or other serious athletic event, says Gant, who advises many New Zealand Olympians, reducing caffeine from all sources—tea, soda, and foods like chocolate and energy bars in addition to coffee—can dramatically improve sleep quality, decrease blood levels of cortisol (a stress marker), and increase your body's caffeine sensitivity to give you an extra energy boost when you do imbibe just before the event. "Only use it on those few occasions that you're really going to need that pick-me-up," says Gant.
Go by the clock (and calendar). If coffee is programmed into your exercise schedule, drinking it 30 to 60 minutes before you start will put your blood level of caffeine at a peak during your workout. If you are a coffee regular and a big event is coming, like a marathon or 100-mile bike race, Gant recommends that you gradually taper down the week before, so that a modest amount the day of competition will get you going.
Add fuel to the fire. Getting juiced on caffeine doesn't put gas in the tank. Registered dietician Leslie Bonci, director of sports nutrition at the UPMC Center for Sports Medicine in Pittsburgh, recommends pairing your coffee with oatmeal or a small bagel with peanut butter before you exercise to avoid cramps. "Drinking coffee black with a small snack provides the fluid you need for hydration as well as the carbohydrate, sugar and sodium that the body needs to sustain itself," she says.
Consider the source. Because, the caffeine content of coffee can vary widely, it's hard to know how much you're actually taking in. Substituting for caffeine-spiked sports drinks like Gatorade or Powerade, says Gant, lets you monitor your intake more precisely just by reading the nutritional label. But don't confuse such drinks, which contain sugar and other carbs to keep the energy going, with sugar-free, caffeine-loaded "energy drinks" like Red Bull Sugarfree. The caffeine rush will be brief (and expensive)—"a lot of money for a flash of energy that won't be sustained," says Gant.
Don't sweat dehydration. Too much coffee and your body will suffer because caffeine is a diuretic and make you lose vital fluid—or so goes the belief. It's not true, says Bonci. "It's a common misconception that when you consume caffeine sometimes you feel the urge to void," she says. "But in studies that looked at the urine volume produced over 24 hours whether or not someone consumed caffeine, there's not a significant difference." The problem with the misconception is that it leads many a coffee drinker to compensate by drinking much more water than necessary, and that could send any jogger running for the nearest bush.
Gym bag, check. Car keys, check. Coffee downed, check. Yes, a caffeine kick could be a valuable addition to your pre-exercise routine, delaying muscle fatigue and keeping you focused and energetic. You don't want to overdo it, though. Sleep problems, headaches, irregular heartbeat, high blood pressure, or maybe even a heart attack can result. Here's how to work caffeine into your workouts.
Match the amount to your body. "The larger you are, the more metabolically active tissue you have," says Nicholas Gant, director of the Exercise Nutrition and Metabolism Laboratory at the University of Auckland in New Zealand. "If you're a small person, your tissues don't use up as much, therefore you need a lesser dose." A very rough recommendation is 0.5 to 1.4 milligrams of caffeine per pound of body weight. Coffee averages about 20 mg per ounce, or 160 mg per 8-ounce cup. That's about the limit for a 130-pound woman, though a 200-pound could probably down a couple of cups. Go above 4 mg of caffeine per pound and your workout could be ruined by digestive distress, the jitters, and other unpleasant side effects.
Track your tolerance. Going by body weight alone doesn't take individual tolerance into account. If you're a caffeine newbie, a smaller dose will initially provide a noticeable difference. If coffee is already part of your daily routine, you're likely to need more for the same effect. For someone training for a marathon or other serious athletic event, says Gant, who advises many New Zealand Olympians, reducing caffeine from all sources—tea, soda, and foods like chocolate and energy bars in addition to coffee—can dramatically improve sleep quality, decrease blood levels of cortisol (a stress marker), and increase your body's caffeine sensitivity to give you an extra energy boost when you do imbibe just before the event. "Only use it on those few occasions that you're really going to need that pick-me-up," says Gant.
Go by the clock (and calendar). If coffee is programmed into your exercise schedule, drinking it 30 to 60 minutes before you start will put your blood level of caffeine at a peak during your workout. If you are a coffee regular and a big event is coming, like a marathon or 100-mile bike race, Gant recommends that you gradually taper down the week before, so that a modest amount the day of competition will get you going.
Add fuel to the fire. Getting juiced on caffeine doesn't put gas in the tank. Registered dietician Leslie Bonci, director of sports nutrition at the UPMC Center for Sports Medicine in Pittsburgh, recommends pairing your coffee with oatmeal or a small bagel with peanut butter before you exercise to avoid cramps. "Drinking coffee black with a small snack provides the fluid you need for hydration as well as the carbohydrate, sugar and sodium that the body needs to sustain itself," she says.
Consider the source. Because, the caffeine content of coffee can vary widely, it's hard to know how much you're actually taking in. Substituting for caffeine-spiked sports drinks like Gatorade or Powerade, says Gant, lets you monitor your intake more precisely just by reading the nutritional label. But don't confuse such drinks, which contain sugar and other carbs to keep the energy going, with sugar-free, caffeine-loaded "energy drinks" like Red Bull Sugarfree. The caffeine rush will be brief (and expensive)—"a lot of money for a flash of energy that won't be sustained," says Gant.
Don't sweat dehydration. Too much coffee and your body will suffer because caffeine is a diuretic and make you lose vital fluid—or so goes the belief. It's not true, says Bonci. "It's a common misconception that when you consume caffeine sometimes you feel the urge to void," she says. "But in studies that looked at the urine volume produced over 24 hours whether or not someone consumed caffeine, there's not a significant difference." The problem with the misconception is that it leads many a coffee drinker to compensate by drinking much more water than necessary, and that could send any jogger running for the nearest bush.
What?!?
Ok so something is totally confusing me. How am I losing clothing sizes but I'm not seeing a difference on the scale? Not that I'm complaining I love being able to wear something I haven't been able to wear in years. For example today I decided to try on a pair of jeans that I haven't been able to wear since August 2005. Yep that's right August of 2005, my favorite 'skinny jeans' have been on vacation. And today I was able to not only put them on but also breathe and move. What size are my favorite Levi's?? 33 x 34 ....shocking right?!? These jeans were my go to jeans when I was running heavy equipment when I came back from the Army, and I'm tremendously happy to be able to get back into them.
Wednesday, July 21, 2010
Weigh in
Current weight.... 150
My pace has slowed but I've also started attending International College 3 hours a night online via my Macbook, so that makes it rather difficult to maintain a steady workout schedule. To replace my regular trips to the gym and semi-regular bike rides with Taya I've increased how much work I do at home. I've gone outside for 2 and a half hours just about everyday this week and did intense yardwork. I pulled all of the Atlantis trees (wild weed trees that smell like nasty nachos) growing wild throughout my yard, rearranged the chicken coop, filled in the craters my pointers have blessed us with, tilled the garden by hand and more but hey you get the idea my yard is a LOT of work. However I still plan on riding on Friday, Saturday and Sunday or some other physical activity with my gal.
As for my diet... ugh. I'm still following it. However I have added Atkins protein shakes and Premier Protein shakes (found at Costco) as meal replacements... usually breakfast because I am SO SICK of plain oatmeal...blech. I made some last Friday morning and I actually gagged trying to force it down. I try to drink an Atkins shake in the afternoon as a snack because I cannot start my day off with these because they tend to make me feel a little sick on an empty stomach which doesn't happen with the Premier Protein shakes.
Something to consider when you decide on a diet... there's no real worrying about what your going to make for lunch or dinner. Once you have a meal plan that's it. No worries. Just stick to serving sizes and you'll be set! Here is my daily meal plan:
Breakfast- Quaker Oatmeal, Original Substitutes- Egg Whites, Premier Protein shake
Lunch- Chicken Breast and Peas/ Broccoli Substitutes- Shredded Chicken Sandwich, Tuna (plain)
Snack- Pure Protein Bar Substitutes- Atkins Protein shake, Atkins peanut/almond cluster bar, Fresh Fruit
Dinner- Repeat Lunch
Now there are nights when I switch the chicken for another meat source but I try not to do that too often, and I do have splurge items... No sugar added Klondike Bars and Sugar Free Carmel Light Frap ...yum! Oh and the only thing I drink is water, water water (except coffee on Sundays ,1 cup, and tea ,plain, when I'm sick... like now)
The big draw back to my diet would have to be ... gas. Yep that's right, those Atkins snacks and maybe the broccoli make me a big ole gas ball. So I try to watch my intake.
**I would love it if some you out there in diet land would share your experiences with me. So send me a message and be a guest blogger. Because what works for me doesn't necessarily work for others.**
My pace has slowed but I've also started attending International College 3 hours a night online via my Macbook, so that makes it rather difficult to maintain a steady workout schedule. To replace my regular trips to the gym and semi-regular bike rides with Taya I've increased how much work I do at home. I've gone outside for 2 and a half hours just about everyday this week and did intense yardwork. I pulled all of the Atlantis trees (wild weed trees that smell like nasty nachos) growing wild throughout my yard, rearranged the chicken coop, filled in the craters my pointers have blessed us with, tilled the garden by hand and more but hey you get the idea my yard is a LOT of work. However I still plan on riding on Friday, Saturday and Sunday or some other physical activity with my gal.
As for my diet... ugh. I'm still following it. However I have added Atkins protein shakes and Premier Protein shakes (found at Costco) as meal replacements... usually breakfast because I am SO SICK of plain oatmeal...blech. I made some last Friday morning and I actually gagged trying to force it down. I try to drink an Atkins shake in the afternoon as a snack because I cannot start my day off with these because they tend to make me feel a little sick on an empty stomach which doesn't happen with the Premier Protein shakes.
Something to consider when you decide on a diet... there's no real worrying about what your going to make for lunch or dinner. Once you have a meal plan that's it. No worries. Just stick to serving sizes and you'll be set! Here is my daily meal plan:
Breakfast- Quaker Oatmeal, Original Substitutes- Egg Whites, Premier Protein shake
Lunch- Chicken Breast and Peas/ Broccoli Substitutes- Shredded Chicken Sandwich, Tuna (plain)
Snack- Pure Protein Bar Substitutes- Atkins Protein shake, Atkins peanut/almond cluster bar, Fresh Fruit
Dinner- Repeat Lunch
Now there are nights when I switch the chicken for another meat source but I try not to do that too often, and I do have splurge items... No sugar added Klondike Bars and Sugar Free Carmel Light Frap ...yum! Oh and the only thing I drink is water, water water (except coffee on Sundays ,1 cup, and tea ,plain, when I'm sick... like now)
The big draw back to my diet would have to be ... gas. Yep that's right, those Atkins snacks and maybe the broccoli make me a big ole gas ball. So I try to watch my intake.
**I would love it if some you out there in diet land would share your experiences with me. So send me a message and be a guest blogger. Because what works for me doesn't necessarily work for others.**
Thursday, July 8, 2010
Slow progress...
So my weight tonight at 8:45pm was 155lbs. Considering I weighed 153lbs a couple of days ago I was pretty disappointed until I realized ... 'you dummy you normally weigh in the morning' so when you factor in that I've been eating all day 155lbs is not bad, not bad at all. So the last time I posted measurements was on a Thursday so why not do them again.
Neck- 12 3/4"
Bust- 39" (different bra)
Under Bust- 32 3/4"
Bicep (Flexed) 12 1/4" (not flexed) 11 1/4"
Waist- 31"
Hips- 38"
Thigh (thickest part) 25 1/5"
Calf- 15 1/2"
Yeah so I lost a little everywhere except my legs, but I'm happy with the loss anyway. Especially considering that I haven't been able to workout since starting my on-line computer graphics class last week. It's Monday- Friday 6pm-9pm. Whew ... that makes it incredibly hard to fit in gym time.
(Definitely need to work on this some more!)
Monday, July 5, 2010
grrr
I went to the doctor last week and of course they weighed me. 155lbs @ 4:30pm. The doc then lectured me about "health risk". He said I'm in danger of getting diabetes and said I AM considered OBESE! Can you believe it?! I'm 5'6" and I weighed in at 153lbs yesterday. OBESE, OBESE HA!! I no longer have rolls or under boob boobs so my docs misdirected lecture needs to go elsewhere.Hmmpf!
Photo taken today...
Photo taken today...
Friday, July 2, 2010
My body is shrinking!!
Seriously it is... I looked down today while I was driving and realized I've lost 2 cup sizes and my tummy is just about flat even while sitting!! Amazing!! And really it is sooo much easier to continue dieting when I can SEE progress. It's one thing to feel better, but to actually see a difference is exhilarating!
So here are my progress photos and no laughing about me being in a dress with color.... I'm exploring other options other than my standard black...
So here are my progress photos and no laughing about me being in a dress with color.... I'm exploring other options other than my standard black...
Thursday, June 24, 2010
The body of the obese?
So before my other trainer took a leave of absence she did a body fat test on me and calculated my body fat to 32%. Wowzers. That's in the OBESE/ HEALTH RISK range. Who knew? Certainly not me. Here I am 4 weeks later and my new trainer sent me this message...
Hi Shawnra! I calculated your body fat at 23.8%. Great job! It has dropped significantly from health risk to the upper end of average. Keep up your hard work. Lets try and get it to 22% and that will put you right in the middle of the average category!
See you soon!
So when I jokingly told John... sheesh I'm obese, or I'm such a whale...turns out I was right. But now I'm working on becoming 'average'...HA!
Current Stats:
Height 5'6"
Weight 158
Neck 13"
Bust 38"
Under Bust 33.25"
Bicep 12"(flexed) 11.5" (not flexing)
Waist 32"
Hips 38.75"
Thigh (thickest part) 25.5"
Calf 15.5"
Hi Shawnra! I calculated your body fat at 23.8%. Great job! It has dropped significantly from health risk to the upper end of average. Keep up your hard work. Lets try and get it to 22% and that will put you right in the middle of the average category!
See you soon!
So when I jokingly told John... sheesh I'm obese, or I'm such a whale...turns out I was right. But now I'm working on becoming 'average'...HA!
Current Stats:
Height 5'6"
Weight 158
Neck 13"
Bust 38"
Under Bust 33.25"
Bicep 12"(flexed) 11.5" (not flexing)
Waist 32"
Hips 38.75"
Thigh (thickest part) 25.5"
Calf 15.5"
Thursday, June 17, 2010
Flat tummy?
Almost.... Yesterday I was actually brave enough to face the outdoors in my bikini (wearing shorts of course). The boys and I decided to head out into the yard and play in the water. Overall a nice day and I wasn't ashamed of my stretch marks because they've faded and I have 2 wonderful boys to show for them.
Tuesday, June 15, 2010
Katy's progress....
This is soo great way to go Katy!! And becoming active at home without overdoing it at a gym or in the summer heat is a great long term plan because you CAN keep that up.
BTW I can totally see a difference in your face already!! I'm so happy for you!
Monday, June 7, 2010
Wednesday, June 2, 2010
The key to...weight loss??
Is it possible? Have I discovered the secret key?
Here's the scoop, okay being so limited on what I can actually eat I cheat more than I should. For instance instead of a cheat meal one a week I might do a cheat day ( I know I know I'm such a bad girl...). And I have been known to eat part of a cinnamon roll at Hodel's but come on it's Hodel's I'm talking about. So now this is where the key to weight loss comes in....SUGAR. No it's not what you think ...don't run out and eat sugar, avoid it.
The body runs on energy fueled by carbs broken down to glucose aka sugar. So when you put extra sugar into your body it doesn't need to work to break it down into sugar and therefore it doesn't burn off. You may get a temporary boost in energy but then you will crash. And all of that sugar you just took in will be stored as fat. Eww.
Now since I've been eating natural foods and less than 5g of sugar in each protein bar or Atkins snack I've lost weight and feel better overall. I have more energy than I did before and my service dog hasn't had to get me out of bed for while now.
So what can you do? Well for starters wean yourself off of those sodas and Frapps from Starbucks. Drink water instead or unsweetened green tea. Avoid the checkout stand that is lined with candy and aim for the ones stocked with magazines instead. Try Annies Home Grown Cheddar Bunnies (they only have 1g of sugar). Check your labels and look for the hidden sugar. Make sure any packaged items you buy have 5g or less of sugar. If you're a fan of protein bars try the Pure Protein brand which only has 2g of sugar. And if you need a sweet treat try picked up a box of Atkins Advantage/ Endulge bars (they are delicious!)with some of their sweet treats ranging from 0g-4g of sugar. Amazing and so good...yum!
I'd like to hear from the peanut gallery.... what's your opinion?
Here's the scoop, okay being so limited on what I can actually eat I cheat more than I should. For instance instead of a cheat meal one a week I might do a cheat day ( I know I know I'm such a bad girl...). And I have been known to eat part of a cinnamon roll at Hodel's but come on it's Hodel's I'm talking about. So now this is where the key to weight loss comes in....SUGAR. No it's not what you think ...don't run out and eat sugar, avoid it.
The body runs on energy fueled by carbs broken down to glucose aka sugar. So when you put extra sugar into your body it doesn't need to work to break it down into sugar and therefore it doesn't burn off. You may get a temporary boost in energy but then you will crash. And all of that sugar you just took in will be stored as fat. Eww.
Now since I've been eating natural foods and less than 5g of sugar in each protein bar or Atkins snack I've lost weight and feel better overall. I have more energy than I did before and my service dog hasn't had to get me out of bed for while now.
So what can you do? Well for starters wean yourself off of those sodas and Frapps from Starbucks. Drink water instead or unsweetened green tea. Avoid the checkout stand that is lined with candy and aim for the ones stocked with magazines instead. Try Annies Home Grown Cheddar Bunnies (they only have 1g of sugar). Check your labels and look for the hidden sugar. Make sure any packaged items you buy have 5g or less of sugar. If you're a fan of protein bars try the Pure Protein brand which only has 2g of sugar. And if you need a sweet treat try picked up a box of Atkins Advantage/ Endulge bars (they are delicious!)with some of their sweet treats ranging from 0g-4g of sugar. Amazing and so good...yum!
I'd like to hear from the peanut gallery.... what's your opinion?
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