Monday, April 13, 2015

12 Benefits of 12 Weeks to Change: Click


12 Weeks
Chatter + Challenges = Weight loss.

I joined the Biggest Losers Challenge [Online version of the popular Biggest Loser Challenge on TV] sometimes last year and since then I never looked back.

Some of my personal benefits:

1. New friends who encourage you to lose weight in a healthy way.

2. It is a closed group, so your privacy is secured.

3. Friends that are closer than your family

4. Positive team mates with so much energy

5. Awesome group leaders who are always present to help out with just about anything

6. Sharing differences and knowing about different cultures and ways of life.

7. Listening ears and a place to rant and scream and still be calmed down

8. Challenging Workouts for 12 whole weeks

9. For my own team [Navy Ninjas] we have a different tracker for the workouts and nutrition. Yay

10. I always lose weight and I maintained till the next round.

11. Other areas of my life are improved.

12. I am addicted to the team [is that a benefit?]

Another round will be up soon by Mid-May and registration starts now for new members and old BLCers. With just one click and you are a ready for another jaw breaking 12 weeks.

Wednesday, April 8, 2015

A Weightloss Promise

The Optimist Creed for Weight Loss

I promise myself to be so strong that nothing can stop me from losing weight. 

To talk health, fitness and weight loss to every person who wants to listen. 

To help all my overweight friends feel that they too can lose their extra weight. 

To look at the fact that I really can lose weight and to make this fact come true. 

To think only of success, to work only for success and to expect only successful weight loss. 

To be just as enthusiastic about the weight loss of others as I am about my own. 

To forget the failures of the past and press on to the great weight loss achievements of the future.

To be motivated to lose weight at all times and to help every overweight person I meet to be motivated, too. 

To be so focused on doing things that help me lose weight that I have no time left to do things that make me gain weight.

To be too determined to give up, too fit to be unhealthy, too slim to be fat, and too focused on successful weight loss to permit the thought of failure.

To think well of myself and to proclaim this fact to the world by losing all the extra weight and keeping it off.

To live in the faith that I can be slim for the rest of my life so long as I stay focused on the slim and slender me that I know I can be.

Thursday, April 2, 2015

Clean Eating Vs Portion Control

Clean Eating  is simply eating clean, lol.

I feel clean eating is when your meals are devoid of processed foods. Processed foods are the natural foods that are already manipulated. Some materials are either added or taken away to distort their naturalness either for convenience or preservation. For example you can have rice processed or leave unprocessed, the same way fish can be processed or unprocessed. The bottom line is that, for every processed food, there is an unprocessed version of it. So when you want to eat clean according to ME, it's when you limit to the barest minimum the number of processed foods you take at a given meal.
For me, a processed meal could be canned beans taken with bread and a glass of orange juice. hmm yummy!

Portion Control is when you serve food within a calorie range that is healthy for you. It is when you keep the proportion of foods taken at a given time within what your body adequately requires. Mark the word "requires" and not "desires". In fact most of the time our bodies desire more than our bodies require and that is when we gain the excess weight and fat deposits.

The relationship between clean eating and portion control is this: you could be eating clean with a distorted portion (i.e. uncontrolled portion) and the aim is yet defeated as weight gain is still imminent. On the other hand you could be taking only processed foods but with controlled portion in mind and you are losing weight steadily.

Implications of the latter is that you are losing weight but you are not healthy because added sugars, added salt and unhealthy oils are finding their way into your system and of course this is not good for you. The former also establishes the fact that eating clean does not mean carelessness or the chance to overeat as this brings on the excess weight and still not good for the body.

What do we do? Eat as clean as you can and make sure to control your portions. Point of note that there are some foods that needs to be processed to make them really clean and edible e.g. milk, it needs to be pasteurized to remove harmful bacteria, and also oil must be pressed out of seeds. Some fruits are froze so that we have can them all year round.

With all these in mind, we have the liberty to chose and know what we want. Stay healthy friends, learn to make at least 85% of your meals from scratch so that you can control the salt and sugars added.

Some Guidelines to choosing right even when doing the processed thing.

Total fat
High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.