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How is everyone doing after Biggest Shrinker?
I gained a pound, then lost it, and now I'm "holding"my loss after Biggest Shrinker contest was over. I still have few more pounds to lose. But I'm happy that I have at least "held" the loss. How have you all been doing?
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Muscle mass dictates metabolism
Strength Training is important to include in your exercise routine since body-fat composition can be one of the main resistances to weight loss. Many people have lost muscle and gained it back as body fat. Strength Training preserves muscle mass and can also increase it. When body fat is greater than muscle mass,…
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Aerobic exercise
The most effective way to burn stored body fat is to do aerobic exercise. It changes body composition and lowers body fat, over time improving your ability to utilize carbs. It boosts metabolism, burns calories, reduces body fat composition, and is great for stress reduction. You can do aerobic exercise three to five times…
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Flexibility
Third basic component of an exercise program is flexibility. Stretching helps improve circulation, range of motion, posture, balance, endurance, and decreases stress and tension. Flexibility should only be done after you have warmed up. Evenly stretch both sides of your body. Don't stretch to the point of pain. Don't…
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Recipe: Almond Butter no-bakes
I added the recipe in this app by scanning the bar codes on each ingredient and putting in the amounts. I am not sure if you can add it as a food in your account, so try to search for name exactly as above and let us know. These have really been a help for the sweet tooth! They are only sweetened with honey. I made mine…
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Protein
Most of us are probably not eating enough protein. I was actually surprised when I began logging my food in this app that I am rarely meeting the protein goal - and the target amount is less that I think I should have!! Women should have 4 - 6 oz protein three times a day, so 12 - 18 oz per day. 1 oz = 7g protein, so 12 x…
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Stay in the Fat-Burning Zone
A picture is worth a thousand words. Since I can't draw the picture in this post, I'm going to explain it. Please get a paper and pencil and draw as I describe it! Draw an x and y axis. Label y "Blood-Sugar". Label x "Time". Draw a sine wave starting at (0,0). Draw a horizontal dashed line at approximately 30% and 70% of…
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Carbs
First of all, carbs are not the enemy. We need some carbohydrates for heathy brain function and to refuel our muscles. However, many people eat 5 servings or more of carbs per day. I have learned that we should have 3 servings of carbs per day to maintain OR 2 servings of carbs per day to lose weight. One serving of a carb…
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King, Prince, and Pauper
“Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper” There is benefit to eating your bigger meals earlier in the day since you have all day to burn off the calories. (So, I suppose if you're going to eat a slice of cheesecake, eat it right after breakfast!) Most people are fairly sedentary late in the…
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What is on your plate?
Hi everyone! This is Lisa Rector here with a nutrition question/tip for you: What is on your plate? You should aim for: one half of your plate: Vegetables one quarter of your plate: Meat or alternate protein source one quarter of your plate: whole grains
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Your plate
Hi everyone! I have a nutrition question/tip for you: What is on your plate? I try to aim for: one half of plate: Vegetables one quarter of plate: Meat or alternate protein source one quarter of plate: whole grains
