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The Do's and Don'ts of Long-Term Weight Loss
There are many ways to lose weight but to do it long-term there are some definite do's and don'ts. The Do's: *Be patient, enjoy your journey and take one day at a time. *Do find a way to eat what you love, get in tune with your body. *Do educate yourself on nutrition and how your body metabolizes food. *Do listen to…
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Are you doing too much?
A very common mistake is doing way too much at the beginning of a weight-loss plan. We think more is better. We are also excited and highly motivated. Early on we are extra strict with our diet and workout as often as possible. This behavior is then reinforced because we lose weight immediately. The issue comes later when…
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It's always going to be about the weight
"It's always going to be about the weight" In the NBC show “This is Us” Kate, who has struggled with obesity her entire life, makes a very true and depressing statement to her friend who's attempting to get her to focus on something other than dieting and she says to him, ”It’s always going to be about the weight”. Those…
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Why do we overeat? What's your plan?
Ok we can admit we like to overeat which is why we are obese or overweight. The first question is, why do you overeat? 2nd question is, what's your plan to deal with the foods we generally overeat? We have 3 choices 1. Eliminate the foods we typically overeat 2. Have them but try to eat those foods in moderation 3. Have a…
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It's okay to love food
The more I fought against who I am the worse it became. The amazing truth is we can eat what we love and be fit. Depriving yourself only leads to failure and guilt. To have long-term success you need to find a lifestyle where you can eat what love while losing weight. Be in control and it's easier to lose weight if you…
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Tips for dealing with hunger
When I was over 300lbs I literally had several months of stored calories in my body fat and I was baffled as to why I always felt hungry. It's important to understand that the hunger you and I feel has little to do with the amount of food we eat and more to do with the time's we normally eat. The hormone Ghrelin causes us…
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Your weight at the time of your first diet vs your highest weight after
My first real diet was a no-carb plan at 19 years-old and I weighed 235lbs. I lost 30lbs in 3 months but within a year I was around 245lbs. 8 years later and after another 7-14 times of dieting I weighed 330lbs Anyone else have a similar experience?
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Metabolic Adaptation Plan
I see so many posts here from those who are stuck, in a plateau or even gaining weight. I know the frustration that comes with trying to lose weight and pain of gaining it back. Science is proving that diets themselves are what make long-term weight loss nearly impossible due to Metabolic Adaptation or what was once called…
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Age an issue or an excuse?
So a little background. 13 years ago I weighed 330lbs and I lost 100lbs in 11 months and have lost another 30lbs gradually over the last decade. Man time flies. What's super awesome is the fact I'm turning 40 next month and my weight is still trending down. I am active in life and play but in the past few years I only go…
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Video: The most important factor for long-term success
This July I hit my 10 year anniversary of losing 100llbs! I created a video talking about what I believe the most important factor for long-term success is...mindset! Obviously losing weight is a direct response to eating right and proper exercise but you won't get there if your mind isn't in the right place. My diet trick…
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Water weight explained a bit
The reason why water weight fluctuates so much on a diet is because of glycogen. Glycogen is our body's premium source of energy during workouts and is used up when we are in a calorie deficit. It is also important to note that when we have excess calories (over-eat) the extra calories are stored as glycogen first and when…
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Russ Branjord's Spike Day
Some people were curious on what my Spike Days look like,so I'm logging it. I typically have 3 large meals, and a couple of tasty snacks in between. My calorie goal is 5,000. I eat both good healthy foods and "junk food" So far I had modified no-bake protein bars, with oats, PB, coconut oil, protein powder, and m & m's…
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MCT Oil - Magic Shell!
Ok this falls in the "healthier choice" treat menu. In a glass bowl 2 TBSP of expelled pressed coconut oil 1/2 a cup of chocolate chips Microwave for about 30 seconds, and then I add a scoop of protein powder and I mix until smooth. This makes a great chocolate sauce that when cooled forms a hard shell, add it on top of…
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Chalupas done my way
http://spikediet.blogspot.com/2012/05/metabolism-boosting-spike-chalupas.html Pics on the blog and pinterest Metabolism Boosting! - Spike Chalupas I've created a much healthier version of one of my all-time favorite fast foods, a Chalupa! Chalupa's are fried tacos that are delicious but extremely high in "bad calories".…
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Everything works!
As I read through the posts here I see a lot of "my diets better than yours" kind of talk. The truth is if you are in a caloric deficit you will lose weight. Therefor every diet that creates a deficit works. The only thing that really matters is...can you stick to it? The number #1 reason why 95% of people who lose weight…
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Dr Oz says people who cheat lose more weight
http://www.doctoroz.com/episode/dr-ozs-fat-urday-day-cheat-your-diet Obviously I agree, I lost over 100lbs this way and by "spiking" every week I've not only maintained my weight loss for 8 years but I'm in consistently better and better shape. I'm excited to watch this episode.
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Glycogen is a dieters best friend
It really is, you just have to understand it. You know when you step on the scale one day and you so how lost or gained 3lbs? It's glycogen When someone says I must be building muscle because the scale says I haven't lost anything but I look better, it's glycogen. Glycogen is tied to water weight, 1 gram for glycogen is…
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Spike Day water weight gain
I know there are quite a few new people spiking today, so I just wanted to make sure this was clear before you step on a scale and send me death threats. When you Spike you do gain weight, it varies between 1-4lbs, but it's a good thing, it's why leptin rebounds and starvation mode goes away. The energy stored is not fat!…
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I was going to exercise but then I took an arrow to the knee
Skyrim fans I love this game. It almost brings me as much pleasure as eating donuts and ice cream. Any other fans of the game here?
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Article on gaining weight back
http://www.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html " A full year after significant weight loss, these men and women remained in what could be described as a biologically altered state. Their still-plump bodies were acting as if they were starving and were working overtime to regain the pounds they…
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If you can't lose weight check out this article
http://www.muscleandstrength.com/articles/the-hormone-that-keeps-us-fat.html The only thing I disagree with is I think we should eat more on Spike Day, about (2XBMR) to ensure a small surplus of calories. Nothing will be stored as fat because some of the extra calories will just get burned off in the metabolizing of them…
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No food is inherently bad.
No food is inherently bad, even processed foods and sugar serve a purpose on a lifestyle plan. Saturated fat does not cause heart disease and carbohydrates do not cause diabetes, but excess of anything is not good for us. We gain weight because we eat excess calories. There's a reason why studies have shown that people on…
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HFCS vs table sugar
I was a bit surprised after reading Taubes' books and watching Dr. Lutwig's "Bitter Truth" lecture that they think High Fructose Corn Syrup and sugar are equal, well equally bad. So the big uprising of us consumers demanding HFCS to be removed from our foods to be replaced by " real sugar", may have been for nothing.…
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What was/is your excuse?
Mine was genetics. My family is overweight, I was born overweight and there's nothing I can do about it. But, I was jealous of fit people, I wanted that. Also I only get one life, and I wanted to live it happy. So I decided to lose weight or bust. Deep down even though I had lived most of life obese, it didn't feel like I…
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Throw away our scales
I'm convinced our scales are evil and out to hurt us. I don't have proof but I believe this is a creation of the devil. I'm going to try and use measurements from now on.
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Healthy Chaplupa and White Chocolate covered brownie
http://spikediet.blogspot.com/2011/12/something-new-for-dinner-dessert-for.html Fried Taco Flatbread It's similar to a Chalupa from Taco Bell. Ingredients: Joesph's Flax Lavash Bread. 1 TBSP Coconut Oil Extra Lean Ground Turkey or Beef 2% Shredded Cheese Taco Seasoning Directions: Heat coconut oil in the frying pan Prepare…
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Is a "Fat Tax" coming?
The major problem with a "fat tax" besides being totally ridiculous, is how are they going to measure who's fat? If it's BMI, get ready for a bunch of lawsuits. Every bodybuilder and athlete's like Adrian Peterson are obese according to BMI. Instead of taxing us they should find a way to make healthy food cheaper and quit…
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I only do one-set when I workout
It's true. I call it one working set, only one that really matters. An example of my upperbody workout. Bench press, works my shoulders, chest, and triceps. I warm-up with very light weight for 3 sets, 15-10-8 reps I know i'm ready when the third set feels lighter than the first two. I rest 3 minutes, I focus on the job at…
