Weight loss Plan?

I was asked what is my weight loss plan? I thought my response worth remembering! :)

I don't really have a set plan per se! More approprietly I am taking small steps, have small goals set and as I overcome each I will be one step closer to a healthier me! :) I am destressing, decluttering, getting active, working out every day, eating healthier, making changes! Its all steps toward real life changes! No magic diet! I'm not going to obsess over food/calories! I'm finding healthy replacements for my snacks and favorite foods and doing lots of research on smart eating habits, work out tips, and I am BLOGGING! :) Its helping me to get my thinking straight! I'm starting from the inside out! :)

Exercise routines? Easy for FAST/ BUSY Mommies!

K so a short tip on getting in that ACTIVITY when you just cant seem to find time to brush your hair, your teeth, remember to EAT! :) Kids have that affect some times!

A- FIND A BUDDY! Seriously, I am STILL waiting to WANT to work out everyday! Having a buddy keeps you accountable, keeps you on track, and can motivate you to finish that LAST 2 MINUTES! ... That last 30 SECONDS! Find someone! It helps! It doesn't take a lot of space for 2 in your living room, or you could even meet up at the gym! The Gym even has a family room! Check it OUT!

B- BodyRock.tv
This is a GREAT resource as it is loaded with video workouts, warm ups, cool downs and motivational tips! Its a community! Join! Get motivated! Get moving! Its FREE and its at HOME! You can do it anywhere! Its generally between 12 and 15 minutes! They have a timer application you can download to your phone, and you get 10 second breaks in between 30-50 second intervals! :) Check it OUT!!

C- The Biggest Loser videos are fantastic! I have been doing the Biggest Loser: Bootcamp video with Bob Harper and he is WONDERFUL! He is encouraging and motivational!

D- DANCING! I am thinking I need to check out ZUMBA as I read that you can burn 500 calories in just one class!

E- Yoga is also great! 500 Calories in 1 hour!

500 Calories burned a day = 1 Pound a WEEK!

Happy FAT Burning! :)

Counting Calories- Weight Loss Basics. Mayo Clinic

This is a great link as they provide clear instuctions on how to CUT calories in your diet!


"Cutting calories doesn't have to be difficult. In fact, it can be as simple as:

• Skipping one extra high-calorie indulgence a day
• Swapping high-calorie foods for lower calorie options
• Reducing portion sizes"

 **I would say more for myself, but it is hard to say this better! :)
(And I am just SO TIRED!... Bed. calling. my. name!)

"For a successful — and sustainable — weight management plan, you also need to increase your physical activity. It's this combination of regular activity and healthy eating that will help you achieve and maintain a healthy weight."

Thank you Mayo Clinic for breaking this down for my simple mind! :)

50 Healthy Ideas for 2012-- Whole Living

This is FANTASTIC! I may just have to read at LEAST 1 article every day!

This includes tips on healthy eating, exercise, and meditation! :)

http://www.wholeliving.com/153516/50-healthy-ideas-2012#/end

Why Exercise WONT make you Thin. --Very interesting article!!

http://www.time.com/time/magazine/article/0,9171,1914974-1,00.html

WOW so I just read this and have to say I believe what it says! I have ALWAYS struggled with "compensatory eating" as I get SUPER hungry after working out! I had gone 2 weeks of working out 45 -60 mins at a time, once a day and "trying" to eat healthier! I have been BUSTING TAIL, but getting so discouraged when my mind cracks and I OVER indulge on sweets! I realize that it will take time for me to change my eating habits and I try very hard not to get down on myself, ESPECIALLY knowing that that can only hurt my progress! I really liked what this article said!

Basically the "Work out MORE, and eat LESS" theory is BOGUS! --Didnt actually say that, but it is NOT as efficient as media and even doctors of today have made it out to be!

Overall what I took from this article:

**Learn FOOD! Eat HEALTHY! -- THIS = REAL WEIGHT LOSS!

**Move MORE!- Small bursts of exercise THROUGHOUT the day, rather than ONE HUGE PUSH of exercise!

I like this for several reasons, less pain, less exhaustion, more cognitive health, more energy, more motivation!

"If I (hit the gym, hardcore) less, I might feel like walking more instead of hopping into a cab; I might have enough energy to shop for food, cook and then clean instead of ordering a satisfyingly greasy burrito."

Read more: http://www.time.com/time/magazine/article/0,9171,1914974,00.html#ixzz1haKXSNdP

 "For his part, Berthoud rises at 5 a.m. to walk around his neighborhood several times. He also takes the stairs when possible. "Even if people can get out of their offices, out from in front of their computers, they go someplace like the mall and then take the elevator," he says. "This is the real problem, not that we don't go to the gym enough.""

Read more: http://www.time.com/time/magazine/article/0,9171,1914974,00.html#ixzz1haKt9Sm8

DEFINITELY Read this article!!!! 

I feel like this really HITS HOME, but is so far from what is popular! 

This doesn't say that exercise is BAD! Exercise is GOOD and prevents major disease to include cardiovascular disease and diabetes! 

SUMMARY: Take it EASY! Take the stairs, get ACTIVE, but do not expect heavy exercise to equal WEIGHT LOSS! 

Healthy EATING will be the KEY to long term, HEALTHY weight loss! 

Easier said than done! SO-- I could use some advice on a weight loss/excersise plan! I dont want to continue these crazy, time consuming, HARD workouts when I could instead do 30 mins to 1 hour of yard work, or hiking, or I DONT KNOW, but just not sitting all day! --- THIS seems like a healthier alternative! 

I am at the same weight as when I started this for the EXACT reasons listed in the article! After a 30-45 minute cardio work out I am exhausted and sit more throughout the day! I have been avoiding sweets and unhealthy food as much as I can but the BURST of NEED comes after I work out and I just eat whatever I can get my hands on! UGGGGHHH! So. Between that and the holiday. My cold. I am discouraged. BOOOO!!! 

K so here is my resolve! Find a happy medium that I can deal with and STICK TOO! --- I am STILL going to work out, but not to the point of pain! Maybe more Yoga and Pilates! I love the pull and PAIN of a great work out, but hate the crash that come after a hard core CARDIO work out! Then again, cardio has never been my strong point! 

Maybe I can get more excited about biking! I got a kabuss for the boys and just need a bike! I could ride to base instead of staying home! haha.... Yeah...... We will see! I know the Outdoor Recreation Center on base has lots of stuff like Hiking trail maps, rock climbing trips! There is a rock wall at Ramstein! That may be SUPER HARD in the beginning, but I could definitely see myself more excited about that then working out in my living room with my kids under my feet! BOOOOOOO!!!----- WHY DOES THIS HAVE TO BE SO HARD!?!?

Oh yeah... Because I can't change over night! It took years to make these habits. It will take time to break them. :)

Share your tips and routines, cookbooks, theories below!! 

xoxoxo,

Jess

I dont have TIME for LATER!

That's right! NO TIME for LATER! At least that's what I keep telling myself about my dishes and HEY, its totally working!

NOW-- Apply this to my workout routine and my 2 weeks minus 2 days of every day working out will become 2 WEEKS STRAIGHT!!! B)

Find a Motto that works best for you! Then SAY it EVERYTIME you start to falter!

"Oh man, I am so TIRED (valid complaint), I will just work out LATER this afternoon!"

WRONG-O!!!!!

Do it NOW! You don't have TIME for LATER! :)

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7 Steps to Problem Solving

1. STOP-- RECOGNIZE the SIGNS OF STRESS!

2. Look, Listen, and Think. FIND THE PROBLEM.

3. Make a PLAN! Write it down. X3. 3 different options.

4. Choose a Plan and MAKE IT WORK!

5. Find a Support Group! (Husband, family, GOD! -- Pray often!)

Face Problem.

6. ReEvaluate! - Go back if nessesary to pick new plan!

7. When life gets rough, NEVER GIVE UP! IMPROVISE, ADAPT, OVERCOME. ENDURE - TO - THE - END!

The END= You either reach your GOAL or you are DEAD! :)

Compliments of my AWESOME DADDY! :) Check out The Seven Steps for Highly Effective People, by Steven R. Covey. Its practically my Dad's handbook to life!