I’m sorry it’s been so long since I’ve been on! I’ve been so busy with work and wedding planning! I hope everyone is well. Stay positive!!!
ANYWAY, what an amazing day! It’s beautiful out and I’m feeling great! Over all I’ve lost 8 whole pounds! ^_^ It’s been slow but it’s working!
My body is getting used to eating less. I’ve been eating 1400 calories a day and I think in a week or two I’ll cut it down again to 1300.
When you’re trying to lose weight, your daily calorie intake is like walking a tightrope: Consume too many calories, and you’ll hit aweight-loss plateau or even gain weight, consume too few calories, and your metabolism will stall. And once you slow your metabolism, getting back to your original rate of calorie burning can be tough, if not impossible.
Fortunately, there are a few things you can do to keep your metabolism on track and your body burning fat. Although there’s only one true way to increase your basal metabolic rate, which is the rate your body naturally burns calories (by increasing your body’s muscle mass), the foods you choose can help with the fat-burning process.
In a recent episode of Daily Dose With Jillian Michaels, Jillian and her co-host Janice reviewed a few of the top foods that can help burn fat, thanks to their antioxidants and hormone-regulating properties. Here’s a look at a few of Jillian’s favorite fat-burning foods.
Green tea. Studies have shown that regular consumption of green tea can moderately promote weight and fat loss. The secret to green tea’s fat-burning power is its catechins, the antioxidants in tea that combat free radicals and promote healthy cells. One cup of green tea contains between 50 to 100 milligrams of catechins, and most research shows that you must drink about five cups of green tea every day to see a fat-burning effect.
“It can’t hurt if you just sip it all day,” Jillian says. “It keeps you hydrated, and you get all those antioxidants and their cancer-fighting effects.”
Omega-3 fatty acids. A daily dose of omega-3 fatty acids, whether through a supplement or a natural source such as salmon, boosts weight-loss efforts when combined with exercise more than exercise alone, a study at the University of South Australia found. Researchers say this is because omega-3s are polyunsaturated fats that can boost fat oxidation, but that exercise is also required to reap this benefit. Studies have shown that just a few servings of fish per week can help with fat loss in lieu of supplementation.
Pistachio nuts. The simple act of swapping pistachios for your other favorite salty snacks has been shown to produce weight loss, with no additional effort required. A recent study also demonstrated that pistachios can improve symptoms of metabolic syndrome, such as blood pressure, insulin levels, and blood glucose levels.
“The other thing about pistachios is that it takes a while to open them up, and it’s going to slow your eating down,” Jillian says. “You’re not going to house a giant bag of nuts like you would chips.”
Pomegranate. Both pomegranate and pomegranate oil have been shown to help burn fat in overweight people and reduce inflammation in the body, which can lower risk for heart disease and cancer. Some recent studies have even found that eating pomegranates may help prevent obesity and diabetes in both mice and humans.
“These little guys are anti-inflammatory and antioxidant bombs,” Jillian says, “which is great for your overall health.”
I loooove toning and this article has some great information!!! If you haven’t yet, go check out Livestrong.com !!!
Mar 28, 2012 | By
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Building muscle is more complex than lifting weights and regularly drinking thick protein shakes. Protein shakes include several important nutrients such as protein, carbohydrates and sometimes fat; they also offer other supplemental nutrients, such as creatine. An excess of any substance in your body can cause undesirable results. In the case of protein shakes, creatine is the most widely cited reason for cramping. When you consume your protein shake, its size and content affect your chances of developing stomach cramping.
Check the nutritional information on any protein shake and you’ll find creatine among the ingredients. Creatine is an amino acid found naturally in meat that helps your muscles convert energy during short but intense periods of exertion, like lifting weights. A study published in the September 2011 edition of the “American Journal of Clinical Nutrition” concluded that the best time to drink a protein shake is immediately after your workout because this is when your muscles are rebuilding the fastest. As with any supplement, though, incorrect usage can cause negative side effects. An abstract that appeared in the May 2011 issue of AJCN, while disputing allegations of the dangers of normal creatine use, advised pre-supplementation testing for any individual who has shown signs of kidney malfunction. Always speak with your doctor before taking any supplement, including creatine, to prevent possible drug interactions or negative effects due to you individual health condition.
The benefits of consuming protein immediately after working out are documented through several undisputed studies, including the aforementioned September 2011 AJCN study. Scientists debate, however, over the efficacy of consuming more than 20 milligrams of creatine at once. According to the University of Maryland Medical Center, the effects of creatine depend on how much creatine your body naturally stores. In other words, if your creatine levels are adequate, drinking a protein shake with extra creatine won’t enhance your performance like it will if your creatine stores are low.
Drinking a protein shake with creatine before lifting weights increases the level of creatine in your muscles, but it also leads to dehydration and cramping. To synthesize creatine, your muscle cells must absorb additional water. Drawing water away from your internal organs and into your muscles without drinking any replacement fluid makes you vulnerable to dehydration. The dehydration soon causes stomach cramping.
Balance the effects of creatine by drinking at least 12 ounces of water for every 10 milligrams of creatine in your protein shake. This is in addition to the fluid you would normally drink before, during and after your workout. Since your muscles rebuild the fastest immediately after lifting weights, the most effective time to drink a protein shake is right after your workout. This is also the time to prevent stomach cramping by drinking additional fluid.
Article reviewed by Knuckles Last updated on: Mar 28, 2012
I’ve been constantly updating MyFitnessPal profile. It’s such a neat site!
I just finished my lunch, a GF turkey and spinach wrap with a little bit of ham and mustard and some nut thins on the side. YUM! I also had a huge breakfast of three fried eggs and a GF waffle with peanut butter along with my 100cal Muscle Milk!
I tried Tabata last week and it kicked my butt!! It’s such a great workout and I was only able to finish one round! Haha, more practice!!! This is the set up my friend put together for me:
It’s a hardcore, sweat your butt off routine for your legs and core. If you have a smart phone search for a tabata timer and try it out!
Been having a decent day…the past two days though I’ve been getting bad sinus headaches…time to get some allergy meds :/
Maintaining optimal hydration is essential for the body to function correctly, especially during exercise or in hot weather. If you have become dehydrated, it is important to restore your body’s water balance as soon as possible. Just drinking a lot of water, however, is not usually sufficient. The water in your body also contains electrolytes, which are important minerals that allow your body to carry out critical chemical reactions. Rehydrating after dehydration must restore these electrolytes because they tend to be lost when water is lost. Failure to do so can result in a state called hyponatremia, or “water intoxication,” which can cause headache, fatigue, muscle cramps, stomach upset, and in extreme cases, even death.
Drink water. No, it is not enough by itself, but it is a good place to start. Drink relatively slowly to avoid stomach upset. Drinking a lot of water quickly will also cause your body to expel a significant amount of it as urine, which will slow the rehydration process.
Eat food, especially foods that are high in electrolytes and water. Sodium and potassium are the quintessential electrolytes needed for hydration. Vegetables and fruits tend to have a high water content. Something with a little salt and vegetables is often ideal, like vegetable soup. A 1997 study published in the “British Journal of Sports Medicine” found that rehydrating with water and a meal was more effective than rehydrating with a sports drink alone.
If eating food is not an option, drink a fluid replacement beverage or a sports drink. These drinks contain electrolytes that will help your body retain the water and restore fluid balance more quickly. They also help prevent hyponatremia.
Drink more than the amount of fluid you have lost. For instance, if you exercise in the heat for two hours and lose 1 liter of fluid through sweat (you can estimate this by weighing yourself before and after you exercise), you will not be rehydrated until you have consumed one-and-a-half to two times the amount of fluid lost. This is because any time you consume fluid, some of it will be lost through urine. The amount lost through urine is decreased if you consume fluid containing electrolytes or food.
Do not drink alcohol or excessive amounts of caffeine. Both of these contribute to increased urine production, making it more difficult for your body to retain fluids during rehydration.
- Dehydration is usually preventable, and avoiding it in the first place tends to be much more comfortable than recovering from it. If you are exercising, the American Council on Exercise recommends drinking 17 to 20 oz. of fluid in the two hours before exercise, 7 to 10 oz. every 10 to 20 minutes during exercise, and, after your workout, 16 to 24 oz. for every lb. lost during exercise. Be especially vigilant about drinking fluids in the heat.
- If you are severely dehydrated, seek immediate medical attention. Severe dehydration can be life-threatening, and the safest way to rehydrate is under the supervision of a medical professional. Also seek medical attention if you have signs of hyponatremia, or you still feel unwell after attempting to rehydrate.