Weight Loss and Protein

I have been reading this great book that stresses losing weight in your mid section. It discusses weight loss particularly in your abdominal area because this is where men tend to carry their weight but also because if you are trim in your abs, you tend to be healthier.

One idea that really grabbed me was how important protein is to a good eating plan:
- you need a mixture of food to have a well-rounded diet that is not lacking in anything
- protein helps you build muscle
- protein keeps you fuller, longer
- protein burns more calories
- protein makes you feel more satisfied

Ever notice how you can eat a whole bag of Cheetos and still keep eating. However, if you eat a couple of scrambled eggs or a chicken breast, you really don't want any more?? This is the secret to weight loss!

I eat mostly carbohydrates. They taste good to me. This is why I constantly struggle with weight loss. If I could just mix that up a little with more protein, I could be leaner and not so tired all of the time.

So, needless to say, I have incorporated more protein into my day and I am much more cautious of what I am eating!

Weight Loss and Picking a Lifelong Weight Loss Program

It is so important to pick a plan to help you eat for the rest of your life as you are trying to lose weight. On my lifelong journey to lose weight, I have tried several programs (and pills - I wonder if the pills had anything to do with the MS I eventually found out I had (see www.mylifewithms.com) as I am sure that you have, too. I lost 75 pounds with Weight Watchers which is obviously a fabulous program but here I am up almost 30 pounds. When I look back I think the reason my weight loss plan didn't stick 4 years later is because it was not about eating for life, it was about going without in the short term for a potentially long-term benefit.

The problem with this way of losing weight is that once you have reached your goal (or been so excited to be so small as I was) you are relieved to finally be off the program that you have been following. You were going without and it was hard work. In essense you killed yourself to get the weight off. Here's what happens next...

You are so relieved to "be done" losing weight that you slowly begin to enjoy the things you gave up. Just a little bit at first, you slowly pull back on your rules. You lost the weight you need, you may actually need to eat a little more so you don't continue losing weight, right? Before you know it, your weight is back up again, possibly more than before. This is shown time and time again through various studies. The problem with this (other than the obvious weight gain) is that the weight you typically lose is both muscle and fat. The weight you typically gain is fat. Therefore, this constant yo-yo dieting we all do makes us fatter over time as we are losing some of our muscle and only gaining fat.

Isn't is time to stop this trend of weight loss? We see it all around us. My brother has been on Adkins for years. He can't stop as he knows he will immediately gain weight. I question what position he is putting his health in. My friends have all tried South Beach. They lost a lot, then gained it back. I see it over and over.

So, here's the takeaway. Find a plan that you think will help you change your eating habits for the rest of your life -- not a short-term fix. My friend just recently lost a lot of weight using a program called the Abs Diet. This works by focusing your eating on 12 power foods. It is not all you can eat but you want to include a couple of these in each of your six meals per day. It is an interesting concept because you are not excluding your favorite foods all of the time. Each week you enjoy one meal where you eat what you want. It is an interesting concept that gets you think about eating for your health and not just to lose weight. Of course, the side effect is that you lose weight!

Weight loss - a powerful message!

I read this wonderful message from Lisa Olson the Executive Director of Spark. Read it and you will see how much it applies to weight loss. What you put in your month is the one thing you can control. Isn't it wonderful that you can have so much control over your own weight loss? Did you realize the power you have over your body and your ability to lose weight? As you read the following think of yourself and your weight loss journey.

1. A powerful woman exercises her authority.
Does this mean you stand up for your values, refuse to be a door-mat, take full responsibility for your life, reject the "victim role, refuse to "settle" for less than you deserve in life and love, and use your power to speak your mind? Absolutely. Can you see the application to weight loss??

2. A powerful woman spots her leaks, and patches them right away.
We all have an incredible capacity for power. Think of this capacity as a gas tank, power being the fuel that moves you. When you have a leak-- even the tiniest pin-hole-- you lose your power. Where in your life do you lose power? What people, activities, obligations, or thought processes drain you of your power? When you find them, "patch" them by making whatever changes are necessary.

3. A powerful women surrounds herself with other powerful women.
Truth is, you won't always feel strong and in control. Troubles, fears, and real-life problems have a way of draining our power. Women who are connected to other women can share their power. When one friend is low on power, another can "siphon" some of hers to share. When you're driving on "E" and putter out on the side of life's highway, a caring friend can pick you up and bring you to the nearest re-fueling station.

4. A powerful woman re-fuels regularly.
Like fuel, power gets spent the more you "move". The more you exercise your power, the more necessary it is to re-fuel. A powerful woman does this by connecting with inspiration on a regular basis. By expressing her creativity, by reading good books, by praying, meditating or exercising. There are a million different ways you can re-power. Pick what appeals to your heart and do it.

5. A powerful woman shares her power. It seems to go against what we think of as "Powerful," doesn't it? The good news is, sharing your power doesn’t give you any less power. You can share your power perhaps by mentoring a teenage girl, or by writing poetry from the heart, raising your kids to be strong and independent, or by putting your arm around someone who's sad and empty--there are countless ways you can share your power. And unlike those dreadful "fuel-leak" energy-drains, this one actually works in reverse. When you share your power, the world becomes a little brighter, a little more beautiful, and YOU become more even power-filled than you were before.Where is your point of power? What energizes you? Where do you lose power? How do you re-fill your tank? And how can you share your power? Today, consider your amazing capacity for a power-full life. And start living it.

You can do this - you have power over your body and you alone can make a difference. You are equipped to do all of the things you need to do to lose weight, look great and be proud of yourself.

Weight Loss and self sabotage!!!

Okay, I am scared to get on the scale. My pants are tight and I am puffy. If I told you what I ate this weekend, you would see why. I am experiencing an absolute lack of control and gone is a care about having control. How am I supposed to lose weight this way?

So, then I got to thinking. Am I sabotaging myself intentionally against my best weight loss efforts? I know that it sounds crazy but I wonder about my motives. I have not been this out of control with my eating in years. Then I look back at when I was losing weight -- probably 3 years ago. I am reminded about what a hero I was because I was getting control and my clothes were constantly getting looser. I was losing weight and getting a lot of attention. Could I be doing this to get that kind of attention again? I am really thinking about this question. Of course, this thought process is at the risk of my health and my flabby well being.

With this thought in the back of my head, I am really trying to focus on doing the right things -- you know, those that a girl trying to lose weight should do. This morning I went swimming twice for 30 minutes each time. I have also really chilled out on my eating today (it is about time). Wish me luck!

Weight Loss and Vibration Machines

I have been reading a lot about vibration machines and their possible impact on muscle mass/weight loss. I am very curious about whether this is something different for weight loss or this machine acts the same as my current cardio/weight lifting/swimming results.

I have researched it on the web and I can't really find anything above and beyond the benefits of traditional workouts and obviously the associated weight loss benefits:

- increase in bone strength
- increase in muscle mass
- faster recovery from injury
- improved flexibility and balance
- increase in muscle strength
- improved blood and lymph flow
- reduced back pain
- reduced cortisol (stress hormone)
- decreased cellulite

Now these are all benefits of regular exercise. However, vibration training does all of this in 10 minutes, three times a week versus a traditional workout. It is really the dream workout that does everything and helps you lose weight in just 10 minutes a day. I am seriously considering purchasing one of these machines. I am trying to find information that refutes the benefits and I just can't seem to find it.

Who isn't looking for a quick, non-drug way to lose weight? Plus, vibration training seems to have some wonderful health benefits, too!