Archive for vegetables

Weight Loss Plan on Track

Well, I have now finished the first week of My Weight Loss Plan. How did I do?

Quite well, actually, thanks for asking.

I started the week at 198 pounds, and today I weighed in at 194.5 pounds, for a loss of 3.5 pounds on the week. I of course realize that some of that loss is water weight, but I’m happy; I wanted to lose weight, and that’s what I did.

How did I do it?

First, I gave up carbs for breakfast. Every morning I ate eggs (you can read my egg post for more details). For lunch and dinner I ate a lot of vegetables and chicken and salads. There are lots of things you can do with those foods, so it wasn’t boring at all.

Precor 9.33 treadmill

Second, I did a moderate amount of exercise. During the week I went for one 30 minute walk, I did one cardio session (30 minutes of walking and jogging on my Precor 9.33 treadmill). I also did two twenty minute weight training sessions.

Why only 20 minutes each? Because I knew, since I’m just getting back into it, my muscles would be tired and would need time to recover, so I didn’t want to over do it.

Also, one problem with exercise is that it makes you hungry, so I wanted to exercise enough to get the benefit of exercise, but not so much I just had to eat more to satisfy my hunger. (I’m using the Turbulence Training concepts discussed here earlier).

Week one was a success, let’s see how we do in Week #2.

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Weight Loss Program Tip 5 – Eat Low Density Foods

One of the greatest secrets of success in every weight loss program is to fill up on low density foods. A low density food is a food that has fewer calories in every bite.

For example, a piece of cake is loaded with dozens of calories in every bite. A vegetable has relatively few calories. You would need to munch on a lot of carrots, or beans, or broccoli to get the same number of calories as you would find in a small piece of cake.

Eating low density foods works as a weight loss technique because if we eat a vast quantity of food we can trick our brains into thinking we are full. A big heaping salad looks filling, even though it contains few calories.

So start your meal with a soup or salad. Drink lots of water or tea (without sugar). And eat lots of vegetables to fill up and jump start your weight loss program.

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Weight Loss Program Tip 3 – Avoid Junk Food

This tip is a no-brainer. Every single book about how to lose weight will tell you the same thing: avoid junk food.

Soft drinks are nothing buy sugar and water. They provide no nutritional benefit, but are loaded with calories. Fast foods like fries and hamburgers and milkshakes are the same: lots of calories, no nutritional value.

Instead of drinking soft drinks, drink water or tea. Instead of getting a burger and fries, order a sandwich. For more information, read about weight loss and Wendy’s.

And remember, you can bring a snack of carrots or beans to work; you don’t need fries and a soft drink!

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Eat Carbs After Exercise

Followers of the Atkins Diet were taught that carbohydrates, or carbs for short, are bad. Carbs are converted by the body into sugar, sugar turns to fat, body fat is bad, therefore carbs are bad. As with most things in life, it’s not that simple.

Yes, some carbs are quickly digested, which gives you a boost of energy. We all know what that’s like: you eat a chocolate bar, and immediately get a sugar rush, and then you crash. However, energy is a good thing if you are exercising, so guess what? The key to carbs is timing.

If you eat carbs during or immediately after exercise, carbohydrates give your body quick energy, which aids in recovery after exercise. And that is the secret to carbs. Consume starchy carbs that are converted into energy, like breads, grains and pasta, during the two to three hours after exercise to aid in recovery. Carbs that are high in sugar, like fruit juices and sports drinks, should only be consumed during or immediately after exercise. Carbs that are high in fiber, like vegetables, beans, and some fruits, can be eaten any time, because the fiber content slows the absorption into your body, which keeps blood sugar stable.

Next week, a word about fats.

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Protein and Vegetables – Nature’s Weight Loss Secret

Protein, which is found in meats and some plant based foods, is necessary for weight loss because it makes you feel full, it burns calories while it’s digesting, and with proper exercise it helps build muscle mass.

Vegetables have fiber, antioxidants, vitamins, minerals and lots of other nutrients, and I don’t think there is any sane person on the planet who doesn’t believe that vegetables are an important part of every healthy diet.

The amazing thing is that by combing both proteins and vegetables at every meal, your body will be even healthier.

It’s important to have balanced pH levels in our bodies. pH (what the scientists call ‘potential of hydrogen”) is the balance between positively charged (acid-forming) ions and negatively charged (alkalinizing) ions.

Our bodies want to maintain a pH balance of around 7.4, so it deposits or withdraws alkalinizing minerals and other products from our body tissues as needed. This may result in decreased muscle mass

If you eat a lot of acidic foods (like proteins) without balancing them with more alkaline foods (like vegetables), you will slow down your metabolism.

By eating veggies with proteins, you boost your metabolism, neutralize acid, strengthen your bones, and encourage muscle growth.

We’ve talked about proteins and vegetables; in my next weight loss blog entry I will discuss carbohydrates.

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