The Better Than Ever Challenge!

@jnchorn Hey Girl, my advice is to SLOW down and stop being so hard on yourself. I think you really need to try and eat the calories you need. The way things are going you can tell that you are already starting to plateau. Losing 8lbs in two weeks is a lot.. and now your body is going into starvation mode so it's going to try and retain whatever you put into it. "Slowly but Surely" is the way to go. Also, remind yourself that you are only human! It is IMPOSSIBLE to be perfect in this life so ya might as well stop stressing about it lol. As far as lesser losses.. (that doesn't seem right...?) just remember... however long ago .. you weren't even achieving that! It is STILL good and your still losing. Embrace your victories.. no matter how small. Wars have never been won without smaller battles and skirmishes.

Alright! Is there anything challengers want to use for this coming week's challenge booster? A particular struggle your having a hard time with and want us to join in?

If you wish to remain anonymous, for whatever reason, you can send me a message and I'll post the challenge in here for you.

Feel free to send anything and If I get multiple things I'll just pick one for this coming week and do the rest in the following weeks.

Don't be ashamed or nervous! It can be ANYTHING that is giving you a hard time.. like.. fitting in a food category, doing stretches, umm cutting something out? Whatever! Let me know and we'll see if it works.

Note: If someone else's particular challenge booster is impossible for you because of medical issues, we'll find a substitute!

Thanks!

I found this post today and thought I would pass it along. Happy Monday!

Great Tips on Diet and Exercise from a Trainer

http://vmfit.wordpress.com/starting-out/

Starting Out
These are our generic recommendations that are appropriate for almost every client we work with. Of course, there are exceptions to every rule. However, we do suggest you give serious consideration to all of these recommendations. If there is anything here you question or doubt, let’s discuss it. And of course, we encourage you to discuss your health options and issues with your doctor. Changes in diet and activity level can have risks for some people. However, not changing your diet and activity level can have serious repercussions, too. So, let’s get after it.

Nutrition

You will see no results from your fitness program if you don’t spend at least as much effort on your nutrition as you do your exercise. Fitness is 1 part good nutrition for every part exercise. They are inseparable. Challenge this and you will really be wasting your time. We can’t be more clear or direct than that. So . . .

Plan your meals several days at a time. In one sitting, plan all of your breakfasts, snacks, lunches and dinners and then go shopping for it all. Bring the food home, put it away and do as much prep as you have time for. By doing this, you’ll never not know what your next meal is and when you’ll be eating it. You should never go longer than 3 hours between meals/snacks. And before you have finished all the food you’ve planned for, start the process all over again.

Log your food. Research has shown that writing down everything you eat helps you keep more realistic tabs on what you really do eat. This really works and there really is research to prove it.

Foods to avoid:

All soda (sugar-free and sugar-full are equally bad) – drink water
Energy Drinks (too many sugars) – drink water
Energy Bars (too many sugars) – eat fruit, nuts, cheese, yogurt
Bread, pasta, chips, white rice, white potatoes, tortillas, muffins, rolls . . . Simple starches, flour and grains are counterproductive.
Cereal, candy, cake, ice cream, fried food, bacon, sausage
Fast Food
Frozen Convenience Foods
Canned or Packaged Convenience Foods (beans and tomatoes specifically are good, other vegetables are OK. Fresh is best)
Alcohol: 1 glass of wine, 1 beer or 1 shot of alcohol is about 120 – 160 calories. Occasional enjoyment is OK but count the calories and include them in your journal. 3 drinks contain more calories than many meals and have zero nutritional value.
Protein, Fat and Carbohydrate: For every meal or snack, you should have a protein source, a fat source and a carbohydrate source. Don’t avoid fats. Instead, learn which fats are good for you, respect their caloric density and include the right kind in every meal/snack. Vegetables and fruits should be your primary source of carbohydrate.

Shop the perimeter of the grocery store. Produce, Seafood, Meat, Dairy are always on the perimeter of the store. This is where the good food is. However, watch out for the bakery and deli.

Calorie Counting: Lastly, don’t be tempted to over-restrict your calories. If your body is undernourished, it will go into a “starvation” mode where it tries to retain everything you put into it rather than burn it as fuel.

These resources are a great place to start to put together a plan:

What to Eat, by Marion Nestle (Marion Nestle is a professor in the Department of Nutrition, Food Studies, and Public Health and Professor of Sociology at New York University.)
www.livestrong.com
www.nutritiondata.com
www.foodpolitics.com
Cardio

You should get 5 or 6 days of vigorous cardio every week. If you’re just starting out with a new exercise program, work your way from 20 to 30 minutes of slow steady state rhythmic exercise (bike, treadmill, elliptical, stair climber, rower, walking). Build up to 60 minutes as quickly as you can (1 to 2 weeks). Once you can do 60 minutes easily, increase the intensity and add interval training. Perform intervals 2 or 3 times per week. The remaining days can be long jogs, long easy bike rides, yoga, pilates, group exercise classes or any of the machines listed above.

Intervals call for a predetermined work to rest ratio that you’ll vary from one week to the next. “Work” refers to a maximum sustainable effort for the duration specified. “Rest” refers to a range between being completely motionless to walking slowly.

Here are some samples you can try after a good 10 – 15 minute dynamic warm-up:

1 minute work, 3 minutes rest
2 minutes work, 2 minutes rest
2 minutes work, 1 minute rest
3 minutes work, 2 minutes rest
3 minutes work, 1 minute rest
20 seconds work, 10 seconds rest
100 yard dash, 100 yard walk
400 meter sprint, 400 meter walk
Resistance Training

You should perform a total-body weight-training workout 2 times per week minimum – if you enjoy it, 3 times per week is good. No more than that is necessary or productive. Weights should be heavy and cover all muscle groups every time you work out.

Flexibility & Soft Tissue Work

Stretching and massaging muscles and connective tissues helps improve and/or correct movement and prevents injuries. It also feels really good. Depending on how flexible you are or are not and what activity you have planned, you may want to change the timing of your stretching and foam rolling. Let’s discuss your individual needs before setting any hard and fast rules for how much and when. Certain people with specific skin conditions or other problems should consult a doctor before foam rolling.

I have a hard time eating my calories!!!!!!!!!!!!!!!!!!!!! I know i should plan my meals and all that but even if i do, i dont feel hungry so i wont eat it and my lunch will sit in my fridge at work!!!!!!!!!!!!!! so with that said......................i need help!

Robin... That is a really interesting problem to have.
When did it begin? Is that how you started your weightloss? By stopping yourself from eating? Or is it a deeper fear that you will gain (back) weight?

My biggest concern for you is that your body already seems to be "starvation" mode. You need to force yourself to eat. Your body needs the calories for fuel like a car needs gasoline. You can't function without that fuel. If you don't feel like eating a meal, have something that is small in physical size but packed with calories maybe? We need to reset your system somehow.

Is anyone else having a similar problem? I know, in my case, it is the opposite issue!!
It also depends on your goal settings. Have you updated them at each loss? Everytime you lose weight you need to go into your goals like if you were changing them and then just "save" the setting and it will update your calorie goals. MFP does update it everyonce in a while but it's good to update it and your intake level may go down. So check that first. I don't know your goals and how big your deficit is.

I have a hard time eating my calories!!!!!!!!!!!!!!!!!!!!! I know i should plan my meals and all that but even if i do, i dont feel hungry so i wont eat it and my lunch will sit in my fridge at work!!!!!!!!!!!!!! so with that said......................i need help!

Robin... That is a really interesting problem to have.
When did it begin? Is that how you started your weightloss? By stopping yourself from eating? Or is it a deeper fear that you will gain (back) weight?

My biggest concern for you is that your body already seems to be "starvation" mode. You need to force yourself to eat. Your body needs the calories for fuel like a car needs gasoline. You can't function without that fuel. If you don't feel like eating a meal, have something that is small in physical size but packed with calories maybe? We need to reset your system somehow.

Is anyone else having a similar problem? I know, in my case, it is the opposite issue!!
It also depends on your goal settings. Have you updated them at each loss? Everytime you lose weight you need to go into your goals like if you were changing them and then just "save" the setting and it will update your calorie goals. MFP does update it everyonce in a while but it's good to update it and your intake level may go down. So check that first. I don't know your goals and how big your deficit is.

I know that my body is in starvation mode! thats my problem and no i think i dont not eat thinking ima gain weight back i dont not eat because i am not hungry! i was on phentermine a while back and that made my system not hungry and thats my downfall.

Hey guys, I have been having a hard time staying on track the past few days. My fiancé's work schedule totally changed so we just had our weekend which is now Wednesday to Friday. He doesn't have a weight problem and while he is very supportive and open to eating healthy, he indulges sometimes. This is where my willpower starts tO fail me. When we are out and he is eating a burger or something, I also want one.. Ugh

I got back on track with exercise yesterday and worked out for about 15 minutes which was better than nothing.

Going to the farmers market today so hopefully I'll find lots of healthy yummy things.

I am so scared to go on the scale now..