Fat to Fit at 59

My quest to lose 50 pounds in 150 days. (Now that you know about it, I'm committed.)

Day 87—Fuel Your Workouts February 10, 2010

What should you eat and drink before, during and after your workout?

To make the most of your exercise efforts, you’ll want to properly fuel your body. Consuming the proper foods at the proper times will boost your immune system rather than drain it, and build muscle rather than break it down.

Before exercise: Eat a small (100-200 calories) high-carb snack about an hour before exercise. Good picks: fruit, or bread with jam. Do drink at least 8 ounces of water before your workout.

During exercise: No need to eat unless your workout exceeds an hour; then, a small snack such as a power bar. Stay hydrated by drinking 6–8 ounces of water per 15 minutes, or a sports drink if you exercise more than an hour.

After exercise: Include protein to rebuild muscle, at a carb-to-protein ratio of 3:1 (eg: peanut butter and an apple; yogurt and fruit; turkey on whole wheat bread). And rehydrate within an hour with 16-24 ounces of water.

 

Day 57—Potluck? Good Luck January 11, 2010

What tips can you add to the list below?

I attended a monthly potluck yesterday. Naturally, the thought occurred to me, How do I keep on track when there are sooooo many scrumptious offerings to choose from?

Here are 6 strategies for avoiding potluck remorse:

1. Pre-eat. Before you go, eat a small amount so you’re not ravenous as you walk the potluck line.

2. Be the Goody Two Shoes. Take a healthy dish. Vegetables and healthy side dishes are always in short supply at potlucks—but much appreciated by those of us who are watching our weight.

3. Avoid the choose blues. Select the healthy versions: a whole wheat roll instead of white; the brown rice dish instead of the white… You do have options. Exercise them.

4. Exercise portion control. When so many options clamor to be sampled, try taking smaller (start with half a spoonful) samplings. You can always go back for a larger helping of a favorite.

5. Take your time. Savor the conversation and eat your meal slowly so your brain can keep up with your belly and register “FULL” before you’ve consumed everything on your plate.

6. Un-friend the Clean Plate Club. Once and for all, admit to yourself that the starving children will not be saved if you finish everything you’ve taken. But you might be saved if you don’t.

Until tomorrow, stay confident and resolute! We can do this! And if you have tips to add, be sure to comment!  😉

 

Day 20—’Tis the Season December 5, 2009

High-fiber foods such as whole grains, fruits and vegetables help you feel fuller—plus they contain valuable nutrients.

Historically for me, from Thanksgiving on is all downhill when it’s come to weight watching. All those goodies! Cookies, cakes, pies, fudge, peanut brittle, toffee, chocolate this and chocolate that…the parade of high-calorie, fat-laden foods marches on even in my dreams.

And when I’m trying to “be good” and watch my weight, it seems I’m always hungry. So how can we stay full enough that we’re less lured by those all those tempting—but empty—calories?

Here are five tips to tame your temptation:

1. Indulge in that wet wizard of appetite suppression: water. Veggies and fruits contain LOTS of water. So do broth-based soups. Water-dense foods extend our feelings of fullness.

2. Fill up with fiber. Eat more whole grains, beans, peas and lentils—and, again—veggies and fruits. And eat the skins as well; that’s where most of the fiber is! High-fiber foods contain only about half the calories of other carbohydrates. Beware of refined (read: low-fiber) carbohydrates such as white flour, white bread, white rice, sugar, etc. that wreak havoc with your blood-sugar levels and cravings!

3. Don’t forget the protein. Your body needs it for repairs and metabolism. Just don’t go overboard.

4. Fat is not the enemy. It’s a necessary part of our diets. It’s overindulgence in fats that can be our dietary downfall.

5. Take your time. Let your brain catch up with your belly’s feelings of fullness by eating slowly and chewing thoroughly.

‘Til tomorrow, stay confident and resolute! We can do this!

 

Day 16—Weigh-in Day December 1, 2009

There's that darn scale again...

OK, I put off weigh-in for a day, hoping … but it’s true. I did gain back over a pound over Thanksgiving weekend.

Wk Zero     199.6     31% body fat      42.5% body water

Wk One      196.2     29% bf                43.5% bw

Wk Two      197.6     30% bf                43% bw

But I FEEL better and stronger after 5 days of stall mucking/horse feeding during the past week. So I’m not discouraged. I’m ENcouraged.

Plan:

1. Ramp up the home exercise routine to not only keep the condition I’ve gained, but make further progress.

2. Resume healthy eating (Thanksgiving leftovers are almost gone. How many of you are members of the Clean Plate Club too? Isn’t that guilt a killer?!)      😉

3. Increase water consumption / play the waiting game (see post #5 of Nov 20).

‘Til tomorrow — Stay confident and resolute!

 

Day 5—Water And Wait November 20, 2009

Is this your normal sandwich?

Try halving it, and adding a salad (watch that dressing: see Day 2!)

No, I didn’t spell Wait wrong in the title. I really do mean a lapse of time. Let me explain.

Healthy eating isn’t about deprivation—it’s about moderation. Take the photos above. The whole sandwich on the left: two slices of whole wheat bread, 2 teaspoons of butter, two slices of deli ham and a slice of muenster cheese. Calorie count: 598.

According to Sparkpeople.com, to attain my weight goal by April 15, I need to eat 1,200–1,550 calories per day. [Cruelly, most men can eat twice that and never gain an ounce! No, life isn’t always fair. But then, when a man wants to feed his baby, he has to get up and warm a bottle!    😉  ]

Today I tried something new. I only ate half the sandwich, reducing my lunch calories to 299. And honestly, the half-sandwich was enough. Shut up, you say?? Here’s what I did: I drank a glass of water and waited 10 minutes. I told myself that if I was still hungry, I could eat the other half-sandwich. But I found that the water helped fill me up, and the extra 10 minutes gave my brain (the hypothalamus, to be specific) enough time to realize I was satisfied.

My day’s calories came to 1,474, within my goal range. YAY! And that included a bowl of rainbow sherbet after dinner. So we really can eat everything we want. We just need to eat less of it.

Enough of this calorie counting stuff. Tomorrow we’ll talk about how to find time to exercise. Come ready to share your secrets, or be inspired by someone else’s!

And just FYI, weigh-in number one will take place Monday for me. (You determine your own schedule.)

Will today be your Day One? Congratulations if it is, or if yesterday was (or the day before). Keep confident and resolute! We can do this!