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05 July 2011 @ 05:06 pm
This is sort of a reflective, wondering post.

We ladies all know the "fat feeling." We all have it from time to time. Sometimes the super-fit and the super thin have this feeling. Where does this feeling come from? Why is it so strong? I know that during one of these random "fat phases" myself and others often think that we can actually "feel" the increase in fat around the mid-section. Why is this illusion so vivid? I find the whole concept very interesting. Is this perhaps a societal illusion we've created and made universal among women? All women can relate, after all.

Share your reflections. I'm so very curious about this concept.
 
 
20 June 2011 @ 02:51 am
This brief article is from the Weight Watchers science team. Have a read and think on it. I think many people fall into the first two categories. Over the years, I've developed the final category. I sort of found my way to eating this way by trial and error after trying many programs. Where do you fall?

"Key to successful weight loss is an eating plan that provides enough structure to limit food intake while avoiding fostering the feelings of deprivation and tight restrictions.

Obesity researchers have developed a number of tools that help them assess eating behaviors and the impact those behaviors have on weight-loss efforts. Two areas of behavior that are of keen interest are dietary restraint and dietary disinhibition.

Dietary Restraint
Dietary restraint is a term that describes how tightly food intake is controlled in an effort to manage weight. Highly restrained eaters tend to be very precise about how much they eat. For example, a highly restrained eater may follow a 1,200-calorie diet by limiting herself everyday to a regimen that includes exactly 200 calories at breakfast, 300 calories at lunch and 700 calories at dinner. She would not allow herself any snacks nor would she vary her intake from day-to-day. People with high levels of dietary restraint are likely to add up the calories in every bite, read every label and talk a lot about how they watch what they are eating. Interestingly, very high levels of dietary restraint are not associated with successful weight management and may lead to abnormal eating patterns. People with high levels of dietary restraint are also prone to "on again/off again" weight-loss practices.

Dietary Disinhibition
Dietary disinhibition is a term that describes the lack of control over eating. A person with high levels of disinhibition will have frequent episodes of overeating, is likely to eat rapidly, have more symptoms of disordered eating and higher ratings of perceived hunger. Not surprisingly, high levels of dietary disinhibition are associated with weight gain and obesity.

The Right Balance
Flexible restraint means putting a moderate level of control on eating to achieve lasting weight loss. An eating plan that incorporates the concept of flexible restraint provides enough structure to limit food intake to encourage weight loss while avoiding fostering the feelings of deprivation and tight restrictions. Learning and practicing the skill of flexible restraint is a recommended strategy for lasting weight loss."
 
 
16 June 2011 @ 04:39 pm
Hello, lovely ladies!

It's nice to see you all posting in on a regular basis. I know that many of us are gearing up for Dragon Con and other costume events. Do you all have any special fitness plans or goals for these types of events? Post in and let us know what's stirring in your fitness brain.

Myself, I should probably weigh in. I haven't been near a scale in neigh a long time. My weight is pretty darn consistent, so I get lazy about weighing. I should check in and make sure I'm on track, though. I'd like to lose a little water for con. That means cleaning up the treats I have in my regular diet. Blah. As always, I would like a tad more muscle but that's really up to the Gods at this point. If it happens, it happens. The water is up to me. If you see me looking especially lean at Dragon, you'll know I bucked up and cleaned the diet up.

Check in when you have a moment!
 
 
20 May 2011 @ 01:32 pm
I know it's only because I was sick for 2 weeks and unable to eat much but I've busted the 150 mark.  When I weighed at the Dr office Monday it said 149... fully clothed!!

I've been eating normally all this week.  My home scale said 147 last night... after dinner ~blink~

Maybe I can at least not add to it.
 
 
21 April 2011 @ 03:59 pm
Hello, lovely fitness girls! So many of you are lurkers, I know you always read this journal, but seldom post. Please don't be shy about posting in and letting us know how your program is going.

Today, I want to touch briefly on staying positive during your weight-loss. This is inspired by hearing statements like "I can't lose weight" uttered all around me. Always remind yourself that positive thoughts are empowering. Whereas, negativity robs you of energy and often makes you feel powerless.

There are many ways we can work through negativity to transform our thoughts. First, pay attention to and celebrate all triumphs no matter how small. For instance, putting less sugar in your coffee or saying no to the extra slice of pizza. These steps seem small but they are movement in the right direction. One slice of pizza is better for your waistline then two slices, so celebrate that progress.

Second, remember that movement is a gift. I can't stress this enough. A few years ago, a friend of mine was paralyzed in a car accident. He lost the gift of movement. Whenever I don't feel like going for a walk or run, I remind myself that Ryan would sell his soul to be able to do either. Movement is a gift. Don't take it for granted.

Here are a few basic tips for staying positive.

DON'T:

1. Berate yourself for eating "wrong" foods.

2. Focus on what you "can't" or "shouldn't" eat.

3. approach exercise with dread.

Replace these negative habits with the simple realistic thought that Food is simply a choice and exercise is a celebration of life.

Good Luck!
 
 
 
13 April 2011 @ 03:02 pm
Are you dieting and exercising and not losing?

I think we've all hit this spot at least once in our lives. After being involved in fitness for over 13 years, I see one typical culprit in this situation: underestimating calorie amounts. This under/over estimating can take many forms, but all have the same result: you don't lose weight. Below are the most common errors in calories estimates:

1. Person underestimates how many calories they actually consume per day.

2. Person overestimates how many calories are burned during exercise.

3. Person overestimates how many calories THEY need to consume per day. Many women use the 2,000 number used by the FDA. Please understand that this number was chosen randomly without data backing it and was meant to be a GENERAL guideline only. Most women do not need 2,000 calories per day. The number of calories each person needs varies drastically and it's important to find out your actual calorie needs.

4. Person believes that calories don't matter and that as long as the food is healthy, they can eat as much as they want.

The way to combat this situation is to understand that calories do matter. Too much healthy food will cause you to gain weight or keep you from losing it. In order to lose one pound per week, you need to cut your calorie intake by 3,500 per week or 500 per day. Inform yourself about the caloric content of the foods you eat. Be honest with yourself regarding how much you consume. Fibbing to yourself only causes frustration and disappointment, particularly if you begin to believe the fibs. Count every handful of food and small snacks. These little tid-bits can easily add up to 500 calories per day and completely forestall progress. Find your ideal caloric intake number for weight-loss. For instance, if you track your calories and find that you regularly eat 1,800 calories per day and you are not losing, you will need to decrease that number in order to begin losing.
 
 
06 April 2011 @ 01:05 pm
How often do you feel fat? Most of us girls can relate to this feeling. What causes it? What can we do about it?

Again, I'm encouraging everyone to self reflect and become more aware of their own patterns and behaviors. Think about your "fat" feelings and when they occur the most. Do you detect patterns? Could you address them? Below I've listed my reflections and tips for dealing with the infamous fat feeling.

1. When you feel fat, stop the negative self talk right away. Replace it with self affirmations. If it won't shake, put on a song that makes you feel good.

2. Don't use the F word. Ever. Remove it from your vocabulary. Do not chat with your girlfriends about "hating" certain body parts.

3. Wear clothes that fit. Squeezing into tight clothing or clothes cut for different body types alters our perceptions about what is "good or right" about bodies. It creates a false fat feeling. Wear items that fit your body now, no matter it's size or shape.

4. Take a walk when you feel fat. Light exercise boosts your serotonin levels and make you feel good. Feeling like a slug at your work desk? Get up and walk around the building.

5. ****** This is a big one****
When you feel fat, think hard. Is something else actually bothering you? I've found that feeling fat is often an emotional response to some other feeling such as stress or guilt. This is a good place to look for patterns and end negative self talk. I tend to feel fat when I'm sick (right now), or when I'm feeling rejected about something. Look for your patterns and name them when they happen. I'm feeling fat because I've been sick for three days.

Good luck!
 
 
30 March 2011 @ 04:06 pm
Thanks to everyone for providing answers to the survey questions. I think they revealed interesting patterns for each person. The goal of these posts is to make us more self aware concerning our patterns and behaviors. It also helps us see what works for others and what challenges others have in order to lend us realistic perspectives.

Let's move forward another step.

Are you happy with your current weight/fitness level?
---If so, congratulations!!! You've figured out a system that works for you.

-----If not, review your answers to the last post. Can you identify any weak areas in your program? Ask yourself a series of questions

A. Are you eating too much?
B. Are you eating too little?
C. Are you not actually consistently eating the way you reported you were?
D. Are you not counting a handful or this and a handful of that during the day?
E. Are you treating too much?

I'm suggesting these questions because if you are eating a balanced way and not losing weight/maintaining a healthy weight, there is likely something afoot in your system.

Next, move to your exercise routine.
If you are not getting the results you want:
A. is your program heavily geared toward one category only? (example: doing all weights to the exclusion of cardio could indicate that cardio is required for your body to lose more consistently)
B. Are you truly consistent with your program?
C. Do you detect any notable patterns that are telling?
 
 
28 March 2011 @ 03:20 pm
Hello all. We've been a bit quiet, but there's been a lot of recent and renewed interest here. Join me in getting back on the wagon of posting regularly. So many of you have been doing well on your fitness and weightloss programs.

I wanted to discuss hunger a bit. I would like to get feedback and see if there are any detectable patterns to this monster we call hunger or if it just hits us all very differently. People have such different eating patterns and styles I think it can be hard to find a good one for ourselves. I've also noticed that other people tend to think you should eat the same way they do. I think it would be positive to see a written compare and contrast among members. Sometimes seeing how hunger impacts others can give us a more realistic perspective on ourselves. Anyway here are a few questions to get us started on thinking about this very complicated subject.

1. How many times a day are you actually hungery?

2. How many times a day do you eat?

3. Would you say that your meals are big, medium, or small in size?

4. What does your diet consist of primarily? (as in do you try to limit certain things?)

5. How much exercise do you get per day? This is important to focus on how much exercise you really get versus how much you'd like to get. This should also be a historic number, not a number you just started due to a new program.

6. What does your exercise program consist of? (weights/yoga/etc)

7. In your opinion, do you believe you experience more hunger then the average person? Can you cite a reason?
 
 
18 March 2011 @ 04:22 pm
I happened across this quotes while reading Winnie the Pooh.

"A bear, however hard he tries, grows tubby without exercise.
----A.A. Milne


I hope everyone is well and working hard toward their goals. And remember when the going gets tough, Pooh Bear is in the ranks with us.

Happy Friday!