ladyoz
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LUV ADAM in the ROUGH
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Post by ladyoz on Jan 7, 2012 17:13:45 GMT -5
Just wanted to throw in a few thoughts I've had and a couple ideas. I will wait for Monday to post my weight and exercise plans. I'm actually getting kind of excited about doing this, and enjoying all the posts and progress from yall!
...more l am also enjoying and encouraged by all the posts ..... everyday I try to look at adapting new changes into my diet and exercise regime (some work for me and some are not so great) -- so everyone, keep on posting as I for one am finding it very motivating. This article popped up on a news link yesterday au.sports.yahoo.com/banzai/run/feature/-/12517455/sleepless-nights-can-hinder-weight-loss/How Sleep Loss Affects Weight Loss
1. The hormones in our body affect the way our fat cells respond to the foods we consume. Cortisol is a hormone that is released when we are physically or emotionally stressed. The body perceives lack of sleep as a type of stress so when we are deprived of sleep, an increased amount of cortisol is released. The increase in cortisol makes us feel hungry even if we are full. The result is that people who suffer from regular sleep loss will tend to feel hungry even if they have had enough to eat. The extra eating will increase the amount of unnecessary calories they consume, resulting in weight gain.
2. Our metabolism is also affected by a lack of sleep, especially the way the body metabolises carbohydrates. Because the body lacks sleep, it has a difficult time metabolizing carbohydrates resulting in an increase in blood sugar levels. Such increases in blood sugar level cause an increase in insulin. An increase in insulin signals the body to store unused energy as fat, particularly around the abdomen. If left untreated this can lead to Type 2 diabetes.
3. Sleep restores, rejuvenates and energizes the body and brain. A lack of deep sleep will affect the body’s ability to release growth hormones and melatonin which are designed to assist the body in the rejuvenating process. With less growth hormone and melatonin, you reduce the ability to lose fat and grow muscle.
4. A lack of sleep also affects our energy levels and ability to think clearly and complete tasks. With daytime drowsiness and increased lethargy, we don’t have the ability to keep moving and be productive. This can result in the body not burning off calories as it is too tired to do so, which again will affect weight loss.
How Much Sleep is Enough?
Research suggests that infants need 16 hours, teenagers need 9 hours and adults require 7 to 8 hours of sleep per night. Some adults may need as few as 5 hours or as many as 10 hours per night. Pregnant women may need more sleep, particularly during the first 3 months.
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I personally am going to try to get more deep continuous sleep -- 1st - I need to use a lot more discipline and push myself away from the computer (Adam stanning) a lot earlier in the evening.  |
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Post by Jablea on Jan 7, 2012 20:12:52 GMT -5
Stampsgal – I’ve got a kid’s sleepover tonight so I think I’ll try your warm apple dessert on them too. What exercises have you found to do while watching TV?
chapf- Thanks for being a cheerleader.
adamuse – Like you I’ve tried cutting back my stanning time, it is soooo hard. I do mostly just look at the last 50 posts instead of going thru the daily thread page by page. Sometimes I can convince myself to only check the board once before noon. I do keep floss nearby so that I can at least double task on one thing a day.
dyg – Your Walk Away the Pounds video seems pretty popular on Amazon. I took a gander at some youtubes and it looks pretty fun.
mahailia - I've always ignored expiration dates. I mean they might be slightly less potent than before but there still has to be some good in them. The Omega 3s really do seem to be important, my eyes were very painful and it took almost 2 years but they are pretty much back to normal now.
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Post by Jablea on Jan 8, 2012 1:22:21 GMT -5
Sunday – Suck it InShoulders back, chin up, belly in. It’s not just good for posture and your back it takes calories and effort to do that for most of us so it’s easy exercise you can do anytime. I’m always amazed sometimes after visiting a chiropractor or getting a massage how light I feel walking down the road with the dogs. It’s like getting everything in alignment just makes all the muscles work better. And since we are all on the computer etc whether for work or for stanning then we really need it. So are you doing it right now? I am. 
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irish1139
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Post by irish1139 on Jan 8, 2012 12:30:29 GMT -5
Has anyone heard of Kettle Worx. It is an exercise program that looked interesting when I saw it on TV. It looked like something I could handle.
Here is the menu for the 7th day of my metabolism diet. Next week will be exactly the same as this week. The third week will be totally different. Hope I can stand it. I can't wait to get on the scale tomorrow. My husband is bitching already. He thinks we eat too much to lose weight. We'll see. Let you know about that tomorrow.
Breakfast: 3/4 cup Special K, 1/2 cup skim milk, 1/2 banana, coffee 8 oz.
Lunch: Omelet: 3 egg whites, 1/4 cup cottage cheese, 2 tbs. onion, 2 tbs. green pepper
1/2 apple
(I put some left over broccoli in too)
water 16 oz. (I have already had 16 oz. during the morning)
Dinner: 1/2 cup cooked spaghetti, 4 oz. meatless sauce (I use Bertolli's), parmesan cheese
sprinkled lightly over spag. I use romano cheese) tossed salad (small bowl
lettuce, tomato, cuke, green pepper. 2 tbs. diet dressing)
1 slice french bread, no butter
I have been awful doing exercises. I'm on the computer too much and need to find something that doesn't bore me. I have been doing walking tapes for years and after a couple days I am bored.
Has anyone been watching the GOP debates? Santorum turns my stomach. He has made some really awful comments regarding gays and people in general (especially anyone having sex). That man is not my cup of tea.
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dyg
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Post by dyg on Jan 8, 2012 21:40:25 GMT -5
Hi guys!
Monday is going to be a busy day for me, so here´s my report:
I reached my goal to powerwalk 3 miles. So I went from 2 to 3 miles.
I love the Walk Away the Pounds Program. It starts slow, warming up your muscles, then it is not just walking, but also stretching the muscles, doing coordination, and using a stretchie for the upper body. I sweat a lot, but don´t get exhausted. I will keep doing the 3 miles because I have a hectic week preparing my trip back to Spain.
I lost 2 cm from my waist :D, and I am sure I have lost at least 2 kilos, because my clothes feel more loose. I feel better and my face looks less round ;-)
I agree about the importance of sleep. After being mugged in January 2011, I was terribly affected, had panic attacks and my blood pressure usually low became high; then, I started to eat without control which in turn made me gain several kilos. I ended up being depressed and sleepless. The doctor told me that sleep was very important to lower my blood pressure and to lose weight. Due to other RL complications I was unable to follow a diet or do exercises during the whole year. However, my sleeping habits have been better (with the help of different kinds of relaxation?? teas ) and I was feeling more relaxed.
After this week of exercises and a healthier diet, I am really feeling much better ( I even dyed my hair in another color).
Today, we had some friends for lunch, and they all told how well I look :-)
Next Monday, I will be in Spain and jetlagged. If I don´t report on Monday, will do on Tuesday.
Thanks for the support. It is encouraging to know that others are also working towards a goal.
hugs!
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Post by Jablea on Jan 9, 2012 0:38:19 GMT -5
Monday - Check-in Day
It's here, our 1st week is over. How did you do? Did you do good with all your steps or just some of your baby steps? It's all good 'cause we are all in the same boat. So post about your results, your successes, your problems, your refinements. ETA - Our new spin number (US/Canada) is 182 135 Top 40 and 47 HAC link to numbers if you want to break down between US/Canada etc - www.atop.proboards.com/index.cgi?action=gotopost&board=numbers&thread=625&post=149129
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irish1139
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Post by irish1139 on Jan 9, 2012 8:01:34 GMT -5
Well, my news is good. I was awful doing exercise. I have to improve on that, but my first week loss is 4.6 pounds. My husband lost 5.1. Of course, men lose more. I really need to get on a good exercise program. If nothing else I would walk the pounds off.
I have had a request for a copy of my diet. I don't have it on my computer because my printer is crap and I need a new one. It shuts down when I scan. If anyone wants a copy, I would be happy to fax a copy to you or mail a copy if you trust me with your address. It really works. Unfortunately, it is out of circulation. Several years ago I tried to buy the book and was only able to find two copies on Amazon.com. It is out of circulation so I could only get second hand books. I don't know the status today. It was written in 1983. The Hilton Head Metabolism Diet by Dr. Peter M. Miller. I have been on it three times over the years. Once in my 30's, then in my 40's and now in my 60's. I lost following it religiously, doing exactly what it said. I don't know how I will do in my 60's. I am not the women I was.
Anyway, I am happy with my loss. I do know from now on it will slow down to 2 lbs. a week but I am still motivated. As long as I do exactly what is on the page I will lose. If I go off it, it is over. For some reason that has always been a problem with me.
I am looking forward to seeing how you all did. Let me know if you are interested in a copy. I can fax or mail it to you. Or maybe you can locate a book through Amazon. I haven't checked lately.
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Post by virg1877 on Jan 9, 2012 9:48:12 GMT -5
Monday check in:
This week -2 & total is -2. 10 more lbs to go.
I actually did very poorly.
Hoping to do better this week.
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Post by Jablea on Jan 9, 2012 10:50:44 GMT -5
irish1139, I like that you are posting your meals. How did you grocery shop for it? I found your diet on Amazon books with pretty high recommendations. The KettleWorx guy doesn’t get as high as other kettlebell videos though. I’ve played a bit with kettlebells at the workout center but never anything concentrated. Was your hubby happier with the diet after he saw his weight loss? dyg, oh my gosh. Hugs to you, glad you can put last year behind now and that yay! you can already see results. virg1877, when you say poorly you must mean something else because -2 is pretty darn good. |
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Post by Jablea on Jan 9, 2012 11:44:35 GMT -5
Ok, checking in. Down -1 for the week, pfft. I was down 2 yesterday so now I’m jealous of those of you who have scales that measure less than full pounds lol.
I did decently on exercise using week one numbers. I can tell that my shoulders are stronger already from the pushups but I don’t think I’ll increase much but I’ll keep doing them different ways.
The exercise bike (recumbent ie sitting behind the pedals not on top of them) is working out pretty well. I spend anywhere from 20 minutes to an hour. The nice thing is that I can do other things while on it including reading because I’m not bouncing up and down like I was on the elliptical or treadmill. I can even eat my breakfast. I downloaded “The girl with the dragon tattoo” onto my phone and read it.
Jablea goal 15, TW -1, Total -1 exercise days with all 3 components 5 of 7
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