Lose 5 pounds a month SEPTEMBER 2010 CHALLENGE

Good day to everyone.

My internet was down earlier but is now up and running so I am really happy to log in and see how everyone is doing.
I had an moment of coherent thought , EVEN THOUGH I CANNOT RUN THE 5K TOMORROW I CAN WALK IT...DUH! My doc said walking was fine....so I am going to get up and walk the 5k. It is a fun walk/run so I am going to do it. My time will be???? who knows but I am going to do it..

So why is your weight loss stalling! Here are some more ideas...


YOU ARE SKIPPING MEALS

Skipping meals can lead to food cravings and overeating later in the day — reaching for whatever food is available and making up for the missed calories by eating more. Research at Vanderbilt University found that after approximately 72 hours of not eating consistently, the body shuts down its calorie-burning abilities and begins to store fat, warns Kraus. In clinical studies, after one week, healthy women were seen to lose 16 percent of their resting energy expenditure, which led to increased fat storage and a decrease in metabolism.

YOU ARE EATING TOO MUCH

You might think you’re cutting back on portions, but may not realize the real number of calories you’re eating. Kraus makes these suggestions: Use measuring utensils and a food scale; learn visual cues to estimate portion sizes. For instance, three ounces of protein is the size of a deck of cards or a checkbook, one cup of rice or pasta resembles a baseball, and one ounce of cheese looks like two playing dice. Keep a food journal of everything you eat and drink to be truly aware of the total amount consumed over the course of the day.

YOU ARE DRINKING TOO MANY CALORIES


“Very often people lose sight that beverages can contribute a significant number of calories,” says Kraus. Consider the calories in these 12-ounce servings: regular soda, between 150 and 200; no-sugar-added fruit juice, up to 180; sweet tea, about 150; and many sports drinks, 100 or more. Drinking three servings daily over a week can add up to 3,500 calories, or the one pound of weight you could have lost. “Switch to good, plain water, and you will save lots of calories and start to see the weight come down,” says Kraus.

YOU ARE TOO LAX ABOUT DIET AND EXERCISE


You go to the salad bar and load up on veggies, but then add hundreds of calories with rich dressing and toppings like grated cheese, bacon bits, and croutons. You burn 300 calories by walking for three miles, but then eat a muffin with the same number of calories, erasing the effect of the workout. “You need a healthy, calorie-controlled meal plan with exercise to help maximize calorie burning and encourage the calorie deficit needed for weight control,” says Kraus. Resist becoming lax about calories because you exercise, and resist becoming lax about exercise just because you’re cutting calories.


Now we are off to the a Defeat of Jesse James days Carnival. Hopefully the cheese curds are not calling too loudly.

Have a great day!

Terri