Keeping up

I have been keeping track of my meals on livestrong.com and I have been doing pretty well keeping on the limited calories. Yesterday I did however go way over and had ice cream and brownie and chocolate syrup. but I haven't had ice cream in weeks... I am not sure the last time I actually had ice cream but it was a while ago. So I have not really lost any weight even though I stay on track and have been working out daily. (also keeping track on livestrong.com) I don't really get it I haven't even dropped in size or anything. I am really frustrated about it. But anyway I am keeping track of what I eat and trying to stop eating as much sweets. and I don't even feel guilty for eating ice cream yesterday.

Oh ya I have been doing Tae bo and it burns about 800 calories an hour! That is like 3 times as much as aerobics! GO TAE BO!!

Tuesday

I ate way too much yesterday I ate M&M's like 4 servings. and then had lemonade (do you know how many calories are in lemonade?) Then I ate 5 servings of pasta for dinner dinner alone was over 1100 calories...oops

Livestrong.com

I opened an account with livestrong.com today it keeps track of my calories and such for me. It says I went over my suggested intake yesterday.

Not really

I didn't really do anything today about exercise and I ate really bad.

Lake

We went to Saguaro Lake today and only stayed about 3 hours since it was really windy and the water was dirty.

Moe and Shaun

We had Shaun and Moe over and ate pizza and smoothies they were so good but probably not good for me. Then when they left Jason went to Sonic and got me a cherry limeade and jalapenos poppers with ranch.

How to lose fat and get a flat stomach by Jessie Sanders

Many people underestimate the importance of their diet when they research how to lose fat and get a flat stomach. Do you know that you can lose weight without working out by simply changing your diet?

I am not recommending you follow one of those "fad" diets. I guarantee that you will lose interest in any of those diets and wonder why you aren't getting results.

I won't lie. It will take effort to get a flat stomach and lose fat. But if you follow these 4 rules on how to lose fat and get a flat stomach, you will be on your way to achieving your goal of getting a nice, flat stomach.

1. Avoid Bad Carbohydrates

Not all carbohydrates are bad. Carbohydrates that fall into the 'bad' category are considered to be 'white.' These include bread, rice, breaded fried food, pasta, cereal, and potatoes.

I know, you may love many of the items that are listed. But eating these foods will prevent you from getting a flat stomach and losing fat. To get a flat stomach, you must avoid these types of carbohydrates as much as possible.

If you ever had a big meal full of these types of carbohydrates, you most likely felt heavy, bloated, or sluggish. This is exactly what white carbohydrates do to you. If you feel like that on the outside, imagine what is happening on the inside, preventing you from your goal to lose fat and get a flat stomach.

2. Find a few good meals and repeat

The individuals who maintain a successful diet eat the same few meals over and over again. They find a meal combination that works and helps them get a flat stomach, and repeat 2-3 times a week. This builds a routine for them to follow, taking the guesswork out which meals help them lose fat. They don't have to figure out how to lose fat by eating the right meals.

Form your meals by picking an item from each of these three groups: protein, legume, and vegetable. It is imperative that you pick one of each, and keep it simple. And eat as much of each as you would like. You can't have too much of a good thing if you want to lose fat and get a flat stomach.

3. Don't drink unnecessary calories

Many drinks on the market today claim that they are healthy. Sports drinks, flavored "smart" water, and 100% juices might be healthy. But they all contain a large amount of calories that don't do much for you. Did you know that 8 ounces of Gatorade have 50 calories and 14 grams of sugar? Most bottles have 32 ounces!

The point here is if your goal is to lose fat, you should skip these unnecessary calories. Instead, drink water if you want to get a flat stomach. Consume only calories that contain actual nutrients.

4.Allow yourself a free eating day

Pick one day of the week to eat whatever you want. That's right, I'm telling you that if you want to lose fat and get a flat stomach, you should pig out one day a week.

Why? Because it will make sure that your metabolic rate doesn't adapt to a restricted calorie diet. If your body realizes that you are trying to lose fat by restricting calories, it will adjust as needed. You need to keep your body guessing, and a dramatic increase in caloric intake will do just that.

These 4 rules might go against everything you have read about how to lose fat and get a flat stomach. But it is this conventional wisdom that keeps more than half of the population obese.

More Walking

I walked around the whole neighborhood like i wanted to. We went from here to 48th, then to Baseline, then to Wendler, then back home. Right around 2 miles. It only took me about 45 min to walk it, even pushing the double stroller.

Update

This is what is right now.
I weigh 175 and
my waist is 40 in
my hips are 45 in
and I still need to lose 65 lbs
I have worked out 4 times this week and once last week. Other than that I really haven't been doing anything to lose weight or get fit before now.

THIS was before

Workout

I worked out today since I was watching Monique's kids and couldn't walk like normal. but I did almost all the workout I skipped some of the jumping jacks but did most of the other stuff.

Walking

Went walking before the Mommy and Me. Went around twice which should equal 2 miles. It took about 40 min.

Walking

I went walking around the block and got tirred about halfway of what I wanted to walk so I turned early and headed back. I ended up walking about 1.62 miles but I still can say I walked. It took about 45 min.

Treadmill

I walked on the treadmill and was doing great until the treadmill started to slow down and then not work at all. So I had to stop at about 1.2 miles and then the stroller became available again so I went and picked it up. I plan on going walking tomorrow. I walked about 40 min before it stopped working.

Sore

My legs are really sore today from my workout yesterday even though I only did half of it. Which is only 10 min.

Workout

I found my favorite 20 minute workout on youtube today and did the first half. And realized I missed it so much.

Goals for Febuary 2010

Lose 60 lbs (5 pounds a month) have 5 more pounds to go
Size Medium not XL
try an exercise class or two
have Jason or Monique join me
try tofu
try sushi
try soy

Body Mass Index

According to the BMI weight status categories, anyone with a BMI over 25 would be classified as overweight and anyone with a BMI over 30 would be classified as obese.
mine right now is 33.1
used to be 34.0

Eat Less Fatty Foods

This diet sounds more like something I could do. Each step is a week apart you do stuff a week at a time.
Take your measurements for you before stats. Chest (bust and under), waist, hip and thigh.
Step 1 Journal what you eat.
Step 2 add one raw food to every meal-cut one processed food from each meal.
Step 3 write down every thing you do to "exercise" and improve it.
Step 4 add push ups to your exercise.
Step 5 take out some meat this week. (3 times?)
Step 6 cut out High fructose corn syrup.
Step 7 Stay safe while exercising.
Step Plan ahead for gettogethers- eat an hour before you go and have one "drink" then drink water.
Step 8 Switch to whole wheat flour instead of white flour.
Step 9 Choose a new DVD to workout to.
Step 10 step it up a bit (if u walk-run if you run add some sprints...)
Step 11 Write a goal for what you want by next year (12 months) look, weigh, exercises you want to try, foods you want to try or give up, partner you want to join you.
Step 12 step it up a bit more if you are walking add a couple more min, run farther, if doing videos add another one,
Step 13 eat a good, balanced and healthy breakfast every day this week.
Step 14 add some core work in every day this week.
Step 15 pick a new, healthy food, one you haven't tried before, and try it.
Step 16 Eat salad. NO iceberg lettuce.
Step 17 Make sure you are exercising 30 min a day or more.
Step 18 recommit your own self to your success. What have been your challenges? How can you help yourself succeed? How can you keep yourself moving in the correct direction?
Step 19 getting rid of the unhealthy foods. You cant eat it if its not there.
Step 20 do pyramid push ups ie-

Step one: do ten push ups.

Step two: If you have a partner, have your partner hold your legs so that your feet on even with her hips. She will need to move in a bit closer to you. Do ten push ups.

Step three: Have your partner lift your legs so that your feet are resting on her shoulders. Do ten push ups.

Step four: Have your partner hold your feet directly above your head. Do ten push ups

Step 21 Do squats do sets 0f 12 as many as you can.
Step 22 either make a food change or an exercise change.
Step 23 take your measurements. Chest (bust center and under for women), waist, hip and thigh.
Step 24 keep it up.

Tip # 4

My friends and I have devised a "workout tree". We all get up early in the morning, and call each other to get our butts moving. At the end of the week we switch workout tapes at our saturday walk in the park.
haha, Its only week one, but I think we can do it!

From Hanna at http://www.pisceshanna.blogspot.com/

Tip # 3

Three-food interference: if you're craving something you know you shouldn't eat, eat three things that you're allowed to eat (I usually do baby carrots, some nuts, celery, fruit, etc.) and see if you really still want it. I rarely ever do.

Think about why you think you deserve a brownie. I know I deserve washboard abs and a great butt, but not if I eat a whole pan of brownies.

Address your emotional issues. Instead of heading for the pantry, take five minutes to sit and breathe and think about why you're seeking food when you're not hungry.

From Emily at http://threecoynes.blogspot.com/

Tip # 2

Spend fifteen minutes on Sunday evening getting ready for the next week. Pack up five bags of snacks - almonds, low fat pretzels, baby carrots, cherry tomatoes, a handful of multi grain cereal. Plan what you will have for breakfast for the next five days. Plan what's for dinner.

Tip # 1

My best tip is one that I've shared with you before, but it bears repeating. Dip the tines of your fork into the salad dressing - you know, the dressing that you ordered on the side of your salad, rather than on top? - and they spear your salad. You will be AMAZED at how little dressing you will use.

Breakfast

I just ate cereal this morning. trying to get back on track after the lazy weekend I had.

More on food

Well I don't really remember everything I ate yesterday but I did ask Jason to get me a treat last night so we had Oreo's last night for a treat and I ate 8 which was too much I felt icky afterwords.

I got food poisoning again...

This is the third time in a year and at least this time I let myself throw up the last time I didn't want to throw up so I stayed sick for like 3 or 4 days this time I just let myself throw up and I feel better within 24 hours. Good for me but bad for my toilet! any way I don't know what I ate this time. I just know that I cheated yesterday and had my last candy bar and even though I told myself I didn't even like that candy bar. I eat a ton of grapes, a pear, lots of taco soup, lots and lots.

Cheating

Yes I cheated and had chocolate graham crackers last night I wanted chocolate so bad I tried to chose a healthy chocolate but still. I ate like 5 crackers.

I also ate a half of a pop tart this morning because there were only two left and I cut them in half to give to the kids but Gilli shared with Trae so it wouldn't have been fair if I gave her the other half so I ate it.

Dinner

The rice didn't cook right it took about 30 min instead of 20. i forgot about cooking chicken with bone and it took longer than i thought. The salad seemed like it was missing something too. but whatever it was healthy right. That's the important part.

Things I know I could eat if I cut sugar and flour

I can eat Meats
Chicken, Pork, Steak, Ground beef,

I can eat Veggies
Really any that are natural and not smothered in something

I can eat fruits
Again really any that aren't dipped in something.

I could eat whole grain pasta and rice.

Dinner I am planning

I am planning chicken with brown rice and salad. I hope cooking the chicken doesn't add sugar or something.

Snack

I ate tortilla chips which have no sugar but probably have white flour. I had dip to which had 1 g sugar. I don't think I can give up sugar and flour its in everything! I think I will have to cut down on sugar and flour for a week or 3 weeks or something and just make sure I exercise.

No sugar no white flour....

means not food... Sugar and Flour are in everything Salad, dressing cereal, bread, lunch meat, cheese. What am I supposed to eat if sugar and white flour are in everything and I am giving up sugar and flour???

Lunch

I ate leftovers of roast carrots and potatoes. Still not full...

I'm So Hungry...

Wait no I'm not I just want to eat. I just like to eat. But I don't NEED to eat. I need to figure out why I eat so much and deal with those things that drive me to eat.

Snack

I made a salad with chicken and Caesar vinaigrette. The dressing had 1 g sugar and the salad even had 2 g but the chicken and croutons didn't so I still didn't cut sugar completely. But I was starving and haven't gone to the store yet. Its better than cookies or ice cream.

Breakfast

I did forget and had half a pop tart which is 8 g of sugar. but then tried to make a breakfast without sugar or flour but I don't have wheat tortillas so I opted that no sugar was better than no flour. So I made a egg burrito w/o cheese. I am still hungry and already want cookies or something.

Goals

I weigh 178 and
my waist is 42 in
my hips are 46 in
and I need to lose 68 lbs
I want to workout at least 3 times a week. at least 20 mins a day.

I am giving up sugar and white flour

As soon as I figure out what all that entails.