IWMSB Top 10 List

Here’s some advice I got from EverydayHealth.com:

Make a Top 10 list. Most of us roll our eyes when someone suggests counting calories. Frankly, who has the time? That’s why Seyler recommends an easier approach. “Take some time to learn the calories in the top 10 foods you regularly eat,” she says. “After you master those foods and amounts, expand your base knowledge at your own pace — 10 per week or 10 per two weeks.” This will allow you to stay on track without all the tedious counting.

BadFood_Full

So I decided to make my top 10 list – but of bad foods I eat somewhat regularily.  Here is goes!

  1. Carrot cake, 490 a “serving” so I’d say at least 600 calories
  2. Taco Villa Burito (no nutritional menu online)
  3. Thai Express chicken eggplant stirfry over white rice (no nutritional menu online)
  4. McDs, fries, chicken sandwich or burger, with diet coke
  5. Chocolate milk (1 cup 170 calories)
  6. Caesar salad (light 90 calories per serving, regular 150 calories per serving)
  7. Chips (240 a bag of Lays BBQ)
  8. Beer (150 a bottle)
  9. Wine (90-150 a glass)
  10. Peach Martini (258 calories..Yikes!)

 

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August 11, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Interesting Articles, Weight Loss Tips. Leave a comment.

I’m Still Hungry After I Eat!

From EverydayHealth.com:

Q: Often when I’m finished with my meal, I still want to eat more. What can I do?

A: One strategy to increase satiety during meals is to make sure you have included plenty of high-volume, low-calorie items to fill up your stomach without filling up with calories. For example, load up on fruits and vegetables (as found in salads), low-calorie vegetable soups, and whole grains.Another strategy involves mindful eating, where you slowly eat each bite and savor it. Many people have found this helps them get in tune with their feelings of fullness for the first time in ages.

If you still have a problem with appetite even after trying these strategies, you might want to seek help from a weight-management specialist….to see the rest of the answer click here!

August 11, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

5 Terrible Dieting Tips

Here is a list of  5 Terrible Dieting Tips from EverydayHealth.com:

  1. Carbs are bad for you.
  2. All calories are the same — it’s just calories in, calories out.
  3. Fats, fruits, and milk myths.
  4. Eat multiple meals per day to lose weight!
  5. You can get into shape without exercising if you just watch your diet!

Now before you go crazy with posting about how crazy these statements are, read the article with their reasons why!

August 10, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

Quiz – Weight Loss Gimicks and Truths

Take this quiz from Women’s Health to test your weight loss knowledge!

quiz

August 10, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. 2 comments.

Dear Diary

August 10, 2009

Dear Diary,

Today my bf joined IWMSB as a guest blogger.  He will be posting regularily from now on, giving a different perspective on things, working out and me lol. 

He drove me to work today because it is crazy hot and humid in Toronto.  I didn’t work out at lunch because I forgot socks – and wore flipflops to work. 

I lost my appetite for the last few days.  I did force myself to eat breakfast, and got some appetite back for dinner.

Breakfast: the usual

Snack: The Zone bar

Lunch: The Zone bar

Dinner: chinese food (not good at all, didn’t even finish it)

August 10, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Fast Food, Male Perspective, Weight Loss Tips. Leave a comment.

I Want to Lose Weight, Not Curves

jessica_rabbit

From EverydayHealth.com:

Q: I am a curvy woman, and I don’t want to lose those curves, or my butt. I just want to build some muscle and get toned. What exercises do you suggest?

A:  It’s less about the exercises and more about the diet. Building muscle is about having the right calorie surplus and the right quality of foods. I suggest eating 10 percent over your active metabolic rate (AMR). AMR is the total number of calories you burn in a given day; it takes into account your basal metabolic rate (the calories you burn when you do absolutely nothing) and your daily activity level. To calculate your AMR, multiply your BMR by your Daily Activity Score. Eating more protein will help you build muscle, too. Make sure that 40 percent of your calories are from protein, 30 percent from carbs, and 30 percent from fat. It’s difficult for women to gain muscle because we don’t have the testosterone men do, so adequate protein intake is key.With regard to the exercise part of this equation, definitely use heavier weights. Stay away from too much cardio. Cardio will always make you smaller. I suggest weighted step-ups, weighted squats (try the Smith machine at the gym), weighted lunges, stiff-legged deadlifts, pull-ups, dumbbell chest presses, heavy dumbbell rows, heavy military presses, and heavy biceps curls, dips, and triceps extensions. Stick to the basics — clean and simple is the best for building muscle

August 9, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Weight Loss Tips. 4 comments.

Weight Loss Enzyme Identified

fatmouse

From EverydayHealth.com

A new study done by Yale School of Medicine from that reducing levels of a brain enzyme may curb appetite and boost energy, helping people to control their weight.  Prolylcarboxypeptidase (PRCP) regulates a body chemical, alpha-MSH, that reduces hunger while revving up the body’s energy levels (Sounds like a godsend!). If PRCP enzyme is blocked, alpha-MSH levels stay high and keep appetite in check.

Researchers blocked PRCP in mice.  The mice lost weight, maintained their energy levels and reduced their risk of developing type 2 diabetes. 

The mice were fed a high fat diet to mimic an every day fast food diet.  However they mice still gain less weight than the normal mice on a normal diet.

Our research provides the first evidence that breaking down molecules in the brain that regulate metabolism is an important component of weight control,” senior author Sabrina Diano, associate professor in Yale’s departments of obstetrics, gynecology and reproductive sciences, and neurobiology.

August 8, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Fast Food, Interesting Articles, Weight Loss Tips. 3 comments.

Weight Loss Success Story – Men’s Health

nick

I love reading the success stories.  Everyone needs motivation and to see that yes, you can do it!

Check out Nick Freleng who lost 160lbs!

August 8, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Interesting Articles, Weight Loss Tips. Leave a comment.

Stop Smoking and Gained Weight?

cigarette

I sometimes smoke.  When I drink I smoke but as you probably know I abhor both now.  I figure I only do it depending on the company, usually once a week or less, depending on what is going on.  I wasn’t/am not “addicted” like some people are.  I can’t stand the smell of second hand smoke from someone near me on the sidewalk.  Cigs in the morning make me want to throw up.  Anyways, here’s from EverdayHealth.com:

Q: I realize smoking is considered unhealthy under any circumstances, but how does it affect metabolism? Any tips for quitting without going on a major eating binge?

A:  Smoking doesn’t affect metabolism, but it does serve as a form of oral fixation. For that reason, people tend to eat more when they quit smoking and therefore gain weight. However, I recommend making exercise your new addiction. Exercise releases endorphins and serotonin, which make you feel good and will help combat the tendency to overeat.For those attempting to quit smoking…PLEASE, PLEASE, PLEASE do. I have lost loved ones to this disgusting habit, and I am so bitter I can barely stand it. Death from smoking is totally preventable; it is a horrible way to die.

I have turned many people on to a book by Alan Carr, The Easy Way to Stop Smoking, and everyone swears by it. Check it out — and please do whatever you can to quit. Ask yourself this question: Do I want 20 extra years to see my grandchildren grow up, or a cigarette? Dude…come on!

August 8, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Interesting Articles, Weight Loss Tips, WTF!?. 1 comment.

Top 6 Reasons You Don’t Work Out – Men’s Health

LazyMansDogWalk

Found this in my inbox Top 6 Reasons You Don’t Work Out by Paul Kita.

1. New Relationship
Buy a pair of mountain bikes
Sure, you already have the girl (or guy), but adventurous activities can help you keep her, say researchers at the State University of New York at Stony Brook. Sharing new experiences mimics the brain’s response to falling in love. The speed, sweat, and rhythm of the ride will function as foreplay to the day’s second workout. My bf and I go mountain biking…running…walking…tennis…21 (basketball)…snowboarding…you name it!

2. Major Injury
Set a 6-month goal
“You’ll allow yourself to let go of your immediate disappointment and look beyond the injury,” says Edmund Acevedo, Ph.D., the chairman of the health and human-performance department at Virginia Commonwealth University. Aim for a mile swim or a 5-mile hike half a year from the date of your injury, suggests Acevedo.

3. New Job
Identify the office athlete
“You’re more likely to maintain a fitness routine if the onus doesn’t rest entirely on you,” says Edward Etzel, Ed.D., Ph.D., a sport psychologist at West Virginia University. Approach the lunch-hour runner or the after-work gym fiend and adopt aspects of his routine until you develop one of your own.

4. New Baby
Cut your fitness program in half
“Do shorter, more intense exercises, and you’ll be less likely to quit working out altogether,” says Steven Petruzzello, Ph.D., an associate professor of kinesiology at the University of Illinois at Urbana-Champaign. Swap your hourlong jog for half an hour of sprints, for example, or condense your lifting routine with supersets.

5. New Neighborhood
Join a new gym before you pack the moving van
“You’ll create a subconscious commitment to exercise regardless of geography,” says Chris Carr, Ph.D., a sport and performance psychologist at St. Vincent Sports Performance Center. To chart new running routes, go to usatf.org/routes, and to search for a fitness center by Zip code, visit gymfinder.MensHealth.com.

6. Two-Week Vacation
Enjoy your time off
“A couple weeks of rest gives your muscles and mind a chance to heal and restore,” says Petruzzello. Afterward, ease back into your workout. “Cut your number of sets and reduce the weight you lift by 20 percent for a week before blasting back to your routine,” he says.

August 7, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Interesting Articles, Weight Loss Tips. 1 comment.

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