Simple Adjustment for Weight Loss #5 - Cut out refined grains and sugar

According to Men's Health, 96% of their Belly Off! participants used this strategy to lose weight. They eliminated empty-calorie junk foods from their diet (think of Twinkies, Cheetos, white bread, candy, soda, etc.). These all have high sugar or fast-absorbing carbs that raise your blood sugar quickly--this cycle eventually leads to hunger which sabotages your healthy eating efforts. Consider any "packaged" goods suspect and use the strategy of "steps" away from the actual food. Fruits, vegetables, nuts are all direct. Potato chips are at least 2-3 steps away from the actual potato -- better to have it baked than fried. Cheetos don't even have an originating food group! Use your best judgment in any situation you find yourself and you will be on your way to successful weight management.

Staying Healthy While Addressing Medical Issues

Unfortunately, the issues I spoke about in my audio post have increased and I felt the need to go to the doctor.  Not sure of the prognosis as we haven’t really figured out the issues—need some additional tests, etc.  Until then, I am off my regular workout and will be walking as a way to stay active but not so active that I over exert myself.  Just an update, I did join a hiking group and plan to use this as a way to have fun, stay active, and meet new people. 

Technorati Tags: Staying Active with Health Issues,How to Stay Healthy While Addressing Medical Problems

Survived the First Week Quite Easily

Still adjusting to the workout; will increase resistance carefully.

Weekly Review January 3.mp3

Evaluation of Metabolic Resistance Training

So far the program has not been out of reach for me.  Some surprises—the squats were more difficult than I thought at the weight I used.  There is a big difference in doing 15 full squats at a challenging weight versus a light weight.  I did experience some upper body soreness changing my back exercises from pull ups to seated row and my movement prep warm-up exercises also pushed hit some muscles I haven’t worked for some time.  My sleep has been good and I continue to experience some strange tightness in my chest.  I have checked to see if my pulse is racing—it isn’t.  My cardio routine is difficult (HIIT) yet I don’t feel “exhausted” after them so I don’t think I am overtraining.  The chest issue is a concern and I may need to talk with my primary care physician.  Nutritionally, I have been able to keep my protein intake up and stay within my weight range; I need to stop my alcohol use (1 drink nightly) as I think this may be contributing to the chest tightness.  I will be checking my blood pressure this week as well.

Technorati Tags: Health-Related Issues,Fitness Nutrition,Workout Evaluations

Simple Adjustment for Weight Loss #4 - Sleep More

When you don't get enough sleep, you throw off the amount of hormones (leptin/ghrelin) that help regulate energy use and appetite. So start thinking about how you can get more sleep and/or better sleep by following these tips:

• Skip the alcohol. Alcohol interferes with melatonin and your sleep cycles adversely effecting the quantity and quality of sleep.
• Eliminate caffeine. Caffeine increases alertness and elevates heart rate and blood pressure--not what you want when getting ready for slumber.
• Lower the thermostat. The National Sleep Foundation recommends between 54 and 75 degrees F which allows your core body temperature prepare to fall asleep.
• Avoid big meals. Digestion increases body temperatures and thus works against sleep (see previous bullet)
• Don't exercise right before bed. Same theme of body temperature, just a different vehicle. You should be instituting a routine that lowers your body functions (see bullet below).
• Develop a sleep routine. You need to structure a process that signals to your body that it is time to get ready for sleep. This should be done in the same way each evening to facilitate habit.
• Set a regular schedule. This doesn't have to be obsessive but it helps to set a range so that the body can become accustomed to the schedule and anticipate sleep at the same time each day.

Pleasant dreams!