Marilyn's food plan and life plan
- Thread starter marsto911
- Start date
zig zag diet===am interested in reading this
THE ZIGZAG DIET
--------------------------------------------------------------------------------
Frederick C. Hatfield, Ph.D., MSS
International Sports Sciences Association
Return to Hatfield Home Page
--------------------------------------------------------------------------------
Convention has it that there are three ways to lose weight: 1) dehydration, 2) fat loss, and 3) lean muscle weight loss. Fat loss is the ONLY acceptable route for you. Dehydration is never healthy or acceptable, and losing lean muscle is totally counter to everything that a healthy, fitness-oriented lifestyle stands for.
According to the same conventional wisdom, fat loss can only be accomplished three ways: 1) with aerobic exercise, 2) through reduced caloric intake or 3) through a combination of the two. There are many ways that fat can be shed. All, to date, suffer from the same persistent problem. How do you lose fat without also losing muscle? See, conventional wisdom is just that -- conventional. Losing fat and gaining muscle requires an UN-conventional approach. Since I’m sort of an unconventional guy, I took a look at the problem, and conducted some research which proved rather ground-breaking in the results I achieved. So how do you lose fat and GAIN muscle?
Don’t tell me, “Why with heavy weight training!” I know better, and so do the dozens of legitemate researchers who have tried and tried to find an answer short of drugs. And, PLEASE! Disregard all of the magazine ads that claim to have done it. They haven’t, and I know it! Certainly not I the (say) under six weeks that some claim, and certainly not to the extent that some claim. Check the research. You’ll see that weight training (bodybuilding) while on a calorie-restricted diet is capable of reducing muscle loss, and perhaps (among severely detrained couch potatoes) reverse the effect of disuse by adding a couple of pounds of muscle initially, but losing it during the ensuing weeks of sub-1000 calories per day dieting.
To illustrate, just picture any bodybuilder in the final stages of contest preparation. They look in the mirror two weeks out (all of them do), they don’t see all the striations they think they should have, and they freak. They amplify their aerobic work to levels beyond reason and reduce their fat and carbo intake to sub-survival levels. They lose 15 pounds of muscle in the last two weeks in order to lose one lousy pound of fat. All of them do it, always have. What’s startling is that many of them lose muscle despite being on anabolic steroids!
Is there a way to lose fat and, at the same time, increase the amount of muscle tissue you have? Not just for contest bodybuilders, but anyone? Fitness enthusiasts? Athletes trying to make weight? Even grossly fat people who have never trained before? Yes, so read on.
First, let’s explore some of the reasons why diets have almost always failed in the past.
Why Do Diets Fail?
The United States Food and Drug Administration (FDA) has come down hard on the weight loss moguls because of their FALSE CLAIMS of providing you with PERMANENT weight loss. The FDA has done so because 95 percent of the people who buy into the popular weight loss programs on the market today end up gaining all of the weight back (and usually more) within a year or two.
Why is this so? No fat-loss plan fits everyone. During the past 50 years there have been literally hundreds of weight loss strategies recorded or marketed in this country. This remarkable statistic gives vivid testament to the "thin is in" mentality most Americans have grown to espouse. And it's good that we feel this way. Most of us are painfully aware of the health risks associated with obesity, and woefully ignorant of how to avoid it. Of course, in bodybuilding an other sports, fat loss is elemental to improved performance.
Almost all of the weight loss strategies used thus far fall into the following categories:
- medical (drugs) therapies - surgical techniques
- psychological strategies - exercise techniques
- nutritional supplements - calorie restriction
- food (diet) manipulation - various therapeutic modalities
The truth be known: NONE has worked on a permanent basis.
None of the weight loss moguls has ever tried to PERSONALIZE everyone's fat loss strategy because it would be cost-prohibitive. Despite what the weight loss marketeers may have thought in the past, personalizing your approach is crucial to the success of your fat-loss efforts. The answer lies in taking an INTEGRATED approach, with each element uniquely matched to your specific situation:
- genetic (hereditary) factors - your medical history
- your unique biochemistry - your unique metabolism
- your current state of health - your financial status
- the environment you live in - your tastes in foods
- your current level of fitness - your unique psychology
- personal lifestyle considerations.
These are the ever-changing elements which in large part determine the permanency and effectiveness of your fat loss efforts. It's clear that most of these factors are inextricably interrelated. But how do you manipulate genetics? How do you augment your metabolism? How do you account for something as complex as your biochemical makeup? Part of the answer lies in understanding the nature of obesity.
What Causes Obesity?
What made you fat in the first place? In most people’s cases it’s pure slovenliness. There are many other causes too (see table below). In particular, the Traditional Chinese Medical [TCM] view is interesting.
The ancient Chinese -- always inscrutable -- have been observing and recording the symptoms of obesity for hundreds of years. They watch skin color, the color of your stool, your tongue, how you feel, your breathing, and dozens of other symptoms, recording for hundreds of years. These symptoms cluster into three distinct varieties of obesity. These observations and recommended treatments were recently put to a test at Xi Yuan Hospital in China. Xi Yuan Hospital is the headquarters of the China Academy of Traditional Chinese Medicine.
Based on the clinical manifestations recorded by the Ancients, the researchers at Xi Yuan Hospital were able to treat obesity --on a permanent basis -- in 80 percent of the cases. Compare that astounding success rate with this country's industry standard of a 95 percent FAILURE rate!
Now, let's get back to shedding blubber and donning meat.
The Zigzag Diet Plan
Okay. Let me hit you right between the eyes up front. The answer is so simple, yet I’ve NEVER in all my years of being in this business, hearn ANYONE utter it. I claim it. Here it is:
· You can’t lose fat unless you’re on a negative calorie balance diet
· You can’t gain muscle tissue unless you’re on a positive calorie blaance diet
· You can’t lose fat and gain muscle unless you alternate periods of negative calorie balance with periods of positive calorie balance.
· It doesn’t matter if you’re trying to lose total body weight, stay at the same total body weight or gain total body weight. The zigzag rule applies to everyone. All the time.
The process if zigzagging is actually integrated into a more comprehensive plan which accounts for the factors noted earlier regarding personalizing and integrating your training efforts. There are five rules to the process, and they apply to everryone on Mother Earth, from cradle to grave:
Rule One: Always eat at least 5 meals a day (preferably 6 or 7). Two or three meals simply isn't often enough. Your blood sugar levels will be controlled (and thus your cravings), you'll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will be produced in far smaller amounts, making your body far less capable of storing fat! Simply, by providing your body with a consistent and frequent supply of calories -- life-giving energy -- its need to store fat is significantly reduced. Conversely, when you eat infrequently, your body recognizes a “famine” situation, and the enzymes are produced in large quantities to “swoop down” on every calorie you consume in order to store it as fat in preparation for the “famine” to come.
Rule Two: Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. This is a guideline, not a hard-and-fast law. Just keep the fat intake down to a low level (do not eliminate fat, as some fat is essential for maintaining good health), consume enough protein to support growth and recovery, and carbohydrates commensurable to your energy output (carbos are your body’s preferred energy fuel source). Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram.
Rule Three: When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you're taking a nap, eat less than the average amount of carbos; if you're planning on being active, eat more than the average amount of carbos. For average between-meal activities, eat an average sized meal. Always keeep your protein intake up to an appropriate level. This simple system ensures that you'll never put fat on from eating excess calories, or cannibalize your muscles from eating too little.
Rule Four: Another thing to remember whether you're trying to lose fat or adding lean muscle is to "zigzag" your caloric intake.
THE ZIGZAG DIET
--------------------------------------------------------------------------------
Frederick C. Hatfield, Ph.D., MSS
International Sports Sciences Association
Return to Hatfield Home Page
--------------------------------------------------------------------------------
Convention has it that there are three ways to lose weight: 1) dehydration, 2) fat loss, and 3) lean muscle weight loss. Fat loss is the ONLY acceptable route for you. Dehydration is never healthy or acceptable, and losing lean muscle is totally counter to everything that a healthy, fitness-oriented lifestyle stands for.
According to the same conventional wisdom, fat loss can only be accomplished three ways: 1) with aerobic exercise, 2) through reduced caloric intake or 3) through a combination of the two. There are many ways that fat can be shed. All, to date, suffer from the same persistent problem. How do you lose fat without also losing muscle? See, conventional wisdom is just that -- conventional. Losing fat and gaining muscle requires an UN-conventional approach. Since I’m sort of an unconventional guy, I took a look at the problem, and conducted some research which proved rather ground-breaking in the results I achieved. So how do you lose fat and GAIN muscle?
Don’t tell me, “Why with heavy weight training!” I know better, and so do the dozens of legitemate researchers who have tried and tried to find an answer short of drugs. And, PLEASE! Disregard all of the magazine ads that claim to have done it. They haven’t, and I know it! Certainly not I the (say) under six weeks that some claim, and certainly not to the extent that some claim. Check the research. You’ll see that weight training (bodybuilding) while on a calorie-restricted diet is capable of reducing muscle loss, and perhaps (among severely detrained couch potatoes) reverse the effect of disuse by adding a couple of pounds of muscle initially, but losing it during the ensuing weeks of sub-1000 calories per day dieting.
To illustrate, just picture any bodybuilder in the final stages of contest preparation. They look in the mirror two weeks out (all of them do), they don’t see all the striations they think they should have, and they freak. They amplify their aerobic work to levels beyond reason and reduce their fat and carbo intake to sub-survival levels. They lose 15 pounds of muscle in the last two weeks in order to lose one lousy pound of fat. All of them do it, always have. What’s startling is that many of them lose muscle despite being on anabolic steroids!
Is there a way to lose fat and, at the same time, increase the amount of muscle tissue you have? Not just for contest bodybuilders, but anyone? Fitness enthusiasts? Athletes trying to make weight? Even grossly fat people who have never trained before? Yes, so read on.
First, let’s explore some of the reasons why diets have almost always failed in the past.
Why Do Diets Fail?
The United States Food and Drug Administration (FDA) has come down hard on the weight loss moguls because of their FALSE CLAIMS of providing you with PERMANENT weight loss. The FDA has done so because 95 percent of the people who buy into the popular weight loss programs on the market today end up gaining all of the weight back (and usually more) within a year or two.
Why is this so? No fat-loss plan fits everyone. During the past 50 years there have been literally hundreds of weight loss strategies recorded or marketed in this country. This remarkable statistic gives vivid testament to the "thin is in" mentality most Americans have grown to espouse. And it's good that we feel this way. Most of us are painfully aware of the health risks associated with obesity, and woefully ignorant of how to avoid it. Of course, in bodybuilding an other sports, fat loss is elemental to improved performance.
Almost all of the weight loss strategies used thus far fall into the following categories:
- medical (drugs) therapies - surgical techniques
- psychological strategies - exercise techniques
- nutritional supplements - calorie restriction
- food (diet) manipulation - various therapeutic modalities
The truth be known: NONE has worked on a permanent basis.
None of the weight loss moguls has ever tried to PERSONALIZE everyone's fat loss strategy because it would be cost-prohibitive. Despite what the weight loss marketeers may have thought in the past, personalizing your approach is crucial to the success of your fat-loss efforts. The answer lies in taking an INTEGRATED approach, with each element uniquely matched to your specific situation:
- genetic (hereditary) factors - your medical history
- your unique biochemistry - your unique metabolism
- your current state of health - your financial status
- the environment you live in - your tastes in foods
- your current level of fitness - your unique psychology
- personal lifestyle considerations.
These are the ever-changing elements which in large part determine the permanency and effectiveness of your fat loss efforts. It's clear that most of these factors are inextricably interrelated. But how do you manipulate genetics? How do you augment your metabolism? How do you account for something as complex as your biochemical makeup? Part of the answer lies in understanding the nature of obesity.
What Causes Obesity?
What made you fat in the first place? In most people’s cases it’s pure slovenliness. There are many other causes too (see table below). In particular, the Traditional Chinese Medical [TCM] view is interesting.
The ancient Chinese -- always inscrutable -- have been observing and recording the symptoms of obesity for hundreds of years. They watch skin color, the color of your stool, your tongue, how you feel, your breathing, and dozens of other symptoms, recording for hundreds of years. These symptoms cluster into three distinct varieties of obesity. These observations and recommended treatments were recently put to a test at Xi Yuan Hospital in China. Xi Yuan Hospital is the headquarters of the China Academy of Traditional Chinese Medicine.
Based on the clinical manifestations recorded by the Ancients, the researchers at Xi Yuan Hospital were able to treat obesity --on a permanent basis -- in 80 percent of the cases. Compare that astounding success rate with this country's industry standard of a 95 percent FAILURE rate!
Now, let's get back to shedding blubber and donning meat.
The Zigzag Diet Plan
Okay. Let me hit you right between the eyes up front. The answer is so simple, yet I’ve NEVER in all my years of being in this business, hearn ANYONE utter it. I claim it. Here it is:
· You can’t lose fat unless you’re on a negative calorie balance diet
· You can’t gain muscle tissue unless you’re on a positive calorie blaance diet
· You can’t lose fat and gain muscle unless you alternate periods of negative calorie balance with periods of positive calorie balance.
· It doesn’t matter if you’re trying to lose total body weight, stay at the same total body weight or gain total body weight. The zigzag rule applies to everyone. All the time.
The process if zigzagging is actually integrated into a more comprehensive plan which accounts for the factors noted earlier regarding personalizing and integrating your training efforts. There are five rules to the process, and they apply to everryone on Mother Earth, from cradle to grave:
Rule One: Always eat at least 5 meals a day (preferably 6 or 7). Two or three meals simply isn't often enough. Your blood sugar levels will be controlled (and thus your cravings), you'll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will be produced in far smaller amounts, making your body far less capable of storing fat! Simply, by providing your body with a consistent and frequent supply of calories -- life-giving energy -- its need to store fat is significantly reduced. Conversely, when you eat infrequently, your body recognizes a “famine” situation, and the enzymes are produced in large quantities to “swoop down” on every calorie you consume in order to store it as fat in preparation for the “famine” to come.
Rule Two: Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. This is a guideline, not a hard-and-fast law. Just keep the fat intake down to a low level (do not eliminate fat, as some fat is essential for maintaining good health), consume enough protein to support growth and recovery, and carbohydrates commensurable to your energy output (carbos are your body’s preferred energy fuel source). Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram.
Rule Three: When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you're taking a nap, eat less than the average amount of carbos; if you're planning on being active, eat more than the average amount of carbos. For average between-meal activities, eat an average sized meal. Always keeep your protein intake up to an appropriate level. This simple system ensures that you'll never put fat on from eating excess calories, or cannibalize your muscles from eating too little.
Rule Four: Another thing to remember whether you're trying to lose fat or adding lean muscle is to "zigzag" your caloric intake.
Rule Four: Another thing to remember whether you're trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. For example, if you want to lose fat, reduce your calories during the week, but "pig out" on Friday night and Saturday. This will 1) readjust your BMR upwards, 2) support lean tissue building, and 3) give you a psychological "lift." Remember, in Rule One you learned that your fat storing enzymes were no longer a threat, so you CAN pig out once in awhile! In fact, if you want to put on lean muscle, you MUST! There is no way you can maximize lean muscle mass while on a calorie-restricted diet.
Rule Five: Your reduced intake of cazlories makes it almost impossible to get all of the nutrients your body needs to remain healthy and active. So, it's important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health and fat loss goals. Also, no matter how hard you try, no matter how good a cook you are, or where you buy your food:
· You can't always eat 5 or 6 times daily;
· There are many instances where your body either requires or can make good use of certain nutrients in greater amounts than what can be derived from Mother Nature alone;
· A perfectly balanced diet cannot be maintained during periods of contest preparation or periods where there is a purposeful caloric restriction imposed;
· Periods of high-stress training require supernormal intake of many nutrients without a commensurable increase in caloric need;
· Periods of high-stress training creates a situation in which various benefits can be derived from nutritional substances not normally found in food or biosynthesized in the body in sufficient or significant quantities but which are either man made or derived from botanical sources
· Soil depletion, toxins in the food chain, overprocessing, overcooking, free radical formation in the body, and a host of other (sometimes medically related) factors all interact to make food less than totally nutritious.
· Because man has been able to improve on Mother Nature's original work in many of life's arenas, there are some "superfoods" available which are plain and simply BETTER than the normal diet for serious fitness training.
So, you MUST use nutritional supplements!
Where Your Calories Come From:
- 1 gram of fat equals 9 calories.
- 1 gram of protein equals 4 calories.
- 1 gram of carbohydrates equals 4 calories.
- It's clear that you should reduce your consumption of fat in order to decrease your body fat level, because fat is a highly concentrated source of calories.
- It's also clear that in order to gain muscle weight, you must reduce your consumption of fat in favor of more protein, because 1) fat can't become muscle, and 2) only protein can.
Will Cutting Calories Result In Fat Loss?
There are 3500 calories in one pound of fat. That means that by reducing your food by 500 calories per day, you should lose one pound of fat per week, right?
WRONG!
Actually, much of the weight you'll lose will come from muscle tissue, NOT fat! Why? Because your body tends to use ("excess") muscle tissue for needed energy before it reclaims fat deposits.
The answer is to TAKE YOUR TIME with fat loss, and either preserve or build muscle tissue by integrating scientific weight training, mild aerobics, dietary manipulation, supplementation and other technologies into your lifestyle. Follow the rules above!
Here’s an example of an all-too-common weight reduction strategy.
200 200 pounds & 30% body fat
190
180
170 170 pounds & 30% body fat
160
150
140 140 pounds Lean body weight
130
120 119 pounds lean body weight
110
100
_______________________________________________________________________________
week one week two week three week four week five week six
This poor soul actually lost 21 pounds of muscle and only 9 pounds of fat! He’ll yo-yo back up to 200 in no time (within 1-2 years according to information compiled during the Congressional investigation into the fat loss industry). However, in doing so, he or she will be 35 percent body fat instead of their original 30 percent. Why? Theey never regained all of the lean tissue they lost as a result of their crash dieting earlier.
NEVER attempt to gain or lose "weight!"
Instead, you should always strive to
gain muscle and lose fat!
To Gain Muscular Weight:
- Add 2 calories per pound of body weight to your daily caloric intake.
- The added calories should be mostly protein and some complex carbohydrates (no added fat calories).
- Spread these added calories equally among 5 meals per day.
- For example, a 150 pound person should add 300 calories per day to their diet; over 5 meals, that equals about a 60 calorie increase per meal.
- The additional 300 calories will, with intense weight training, result in a gain of approximately 1 - 2 pounds of added muscle per month.
- Reduce your caloric intake two days per week by 2 calories per pound of body weight, to ensure that excess fat is being removed (called "zigzag dieting").
To Lose Fat Weight:
- Subtract 2 calories per pound of body weight from your daily caloric intake.
- The reduced calories should come mostly from fat calories, and NOT protein.
- This caloric reduction should be applied to all of your 5 meals; NEVER skip meals!
- For example, assuming that you weight 150 pounds, and you're eating 5 meals per day (highly recommended), you should reduce each meal by 60 calories (total of 300 calories reduction over a full day).
- By reducing your daily caloric intake by 300 calories, you can expect to lose about 2 1/2 pounds of fat per month, assuming you're weight training for muscle mass preservation or increase.
- Increase your caloric intake two days per week by 2 caories per pound of body weight, to ensure that you're getting enough calories to put on lean muscle, and that upward BMR adjustments are being made (called "zigzag dieting").
To Stay The Same Weight But Become More Muscular:
- Follow the rules listed above, with the exception that your intake of calories remain equal to your daily energy expenditure (see calorie table in preceding pages).
- Alter your ratio of nutrients so that protein is maximized and fat is minimized.
- Carefully control your calories on a meal-per-meal basis, ensuring that you consume only enough calories to get you to your next meal (no more and no less). You NEVER eat for what you just did, ONLY for what you're about to do.
- Over the course of 6 months or so, this sort of fastidiousness will pay off with big dividends in more muscle tissue and less fat -- you'll begin to look and feel great!
The caloric expenditures listed in the table below are for people with about a 20 percent body fat level. The smaller your muscles are, the fewer calories you'll burn; the bigger your muscles are, the more calories you'll burn. But remember that strenuous exercises with weights (including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises) is the best way to increase your muscle size, thereby increasing your metabolic rate. This will result in far more calories being burned all day long -- even at night while you're sleeping.
ACTIVITIES AND THEIR
APPROXIMATE HOURLY CALORIC COST
FOR DIFFERENT BODY WEIGHTS
___________________________________________________________________________________
If you weigh... 125 150 175 200 225 250 275 300
___________________________________________________________________________________
Light Aerobics 154 204 254 304 354 404 454 504
Walking 2.5 mph 154 204 204 304 354 404 454 504
Gardening 168 218 268 318 368 418 468 518
Golf 195 245 295 345 395 445 505 545
Lawn Mowing 195 245 295 345 395 445 505 545
Light Calisthenics 222 272 322 372 422 472 522 572
Light Weight Training 222 272 322 372 422 472 522 572
House Cleaning 222 272 322 372 422 472 522 572
Walking 3.75 mph 249 299 349 399 449 499 549 599
Swimming .25 mph 249 299 349 399 449 499 549 599
Medium Aerobics 290 340 390 440 490 540 590 640
Badminton 297 347 397 447 497 547 597 647
Wood Chopping 344 394 444 494 544 594 644 694
Medium WeightTraining 392 442 492 542 592 642 692 742
Slow Jogging 426 476 526 576 626 676 726 776
Heavy Calisthenics 494 544 594 644 694 744 794 844
Heavy Aerobics 494 544 594 644 694 744 794 844
Heavy Weight Training 562 612 662 712 762 812 862 912
Medium Jogging 562 612 662 712 762 812 862 912
Cycling 13 mph 610 660 710 760 810 860 910 960
Fast Jogging 630 680 730 780 830 880 910 960
The caloric expenditures listed are for people with about a 20 percent body fat level. The smaller your muscles are, the fewer calories you'll burn; the bigger your muscles are, the more calories you'll burn. But remember that strenuous exercises with weights (including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises) is the best way to increase your muscle size, thereby increasing your metabolic rate. This will result in far more calories being burned all day long -- even at night while you're sleeping.
Rule Five: Your reduced intake of cazlories makes it almost impossible to get all of the nutrients your body needs to remain healthy and active. So, it's important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health and fat loss goals. Also, no matter how hard you try, no matter how good a cook you are, or where you buy your food:
· You can't always eat 5 or 6 times daily;
· There are many instances where your body either requires or can make good use of certain nutrients in greater amounts than what can be derived from Mother Nature alone;
· A perfectly balanced diet cannot be maintained during periods of contest preparation or periods where there is a purposeful caloric restriction imposed;
· Periods of high-stress training require supernormal intake of many nutrients without a commensurable increase in caloric need;
· Periods of high-stress training creates a situation in which various benefits can be derived from nutritional substances not normally found in food or biosynthesized in the body in sufficient or significant quantities but which are either man made or derived from botanical sources
· Soil depletion, toxins in the food chain, overprocessing, overcooking, free radical formation in the body, and a host of other (sometimes medically related) factors all interact to make food less than totally nutritious.
· Because man has been able to improve on Mother Nature's original work in many of life's arenas, there are some "superfoods" available which are plain and simply BETTER than the normal diet for serious fitness training.
So, you MUST use nutritional supplements!
Where Your Calories Come From:
- 1 gram of fat equals 9 calories.
- 1 gram of protein equals 4 calories.
- 1 gram of carbohydrates equals 4 calories.
- It's clear that you should reduce your consumption of fat in order to decrease your body fat level, because fat is a highly concentrated source of calories.
- It's also clear that in order to gain muscle weight, you must reduce your consumption of fat in favor of more protein, because 1) fat can't become muscle, and 2) only protein can.
Will Cutting Calories Result In Fat Loss?
There are 3500 calories in one pound of fat. That means that by reducing your food by 500 calories per day, you should lose one pound of fat per week, right?
WRONG!
Actually, much of the weight you'll lose will come from muscle tissue, NOT fat! Why? Because your body tends to use ("excess") muscle tissue for needed energy before it reclaims fat deposits.
The answer is to TAKE YOUR TIME with fat loss, and either preserve or build muscle tissue by integrating scientific weight training, mild aerobics, dietary manipulation, supplementation and other technologies into your lifestyle. Follow the rules above!
Here’s an example of an all-too-common weight reduction strategy.
200 200 pounds & 30% body fat
190
180
170 170 pounds & 30% body fat
160
150
140 140 pounds Lean body weight
130
120 119 pounds lean body weight
110
100
_______________________________________________________________________________
week one week two week three week four week five week six
This poor soul actually lost 21 pounds of muscle and only 9 pounds of fat! He’ll yo-yo back up to 200 in no time (within 1-2 years according to information compiled during the Congressional investigation into the fat loss industry). However, in doing so, he or she will be 35 percent body fat instead of their original 30 percent. Why? Theey never regained all of the lean tissue they lost as a result of their crash dieting earlier.
NEVER attempt to gain or lose "weight!"
Instead, you should always strive to
gain muscle and lose fat!
To Gain Muscular Weight:
- Add 2 calories per pound of body weight to your daily caloric intake.
- The added calories should be mostly protein and some complex carbohydrates (no added fat calories).
- Spread these added calories equally among 5 meals per day.
- For example, a 150 pound person should add 300 calories per day to their diet; over 5 meals, that equals about a 60 calorie increase per meal.
- The additional 300 calories will, with intense weight training, result in a gain of approximately 1 - 2 pounds of added muscle per month.
- Reduce your caloric intake two days per week by 2 calories per pound of body weight, to ensure that excess fat is being removed (called "zigzag dieting").
To Lose Fat Weight:
- Subtract 2 calories per pound of body weight from your daily caloric intake.
- The reduced calories should come mostly from fat calories, and NOT protein.
- This caloric reduction should be applied to all of your 5 meals; NEVER skip meals!
- For example, assuming that you weight 150 pounds, and you're eating 5 meals per day (highly recommended), you should reduce each meal by 60 calories (total of 300 calories reduction over a full day).
- By reducing your daily caloric intake by 300 calories, you can expect to lose about 2 1/2 pounds of fat per month, assuming you're weight training for muscle mass preservation or increase.
- Increase your caloric intake two days per week by 2 caories per pound of body weight, to ensure that you're getting enough calories to put on lean muscle, and that upward BMR adjustments are being made (called "zigzag dieting").
To Stay The Same Weight But Become More Muscular:
- Follow the rules listed above, with the exception that your intake of calories remain equal to your daily energy expenditure (see calorie table in preceding pages).
- Alter your ratio of nutrients so that protein is maximized and fat is minimized.
- Carefully control your calories on a meal-per-meal basis, ensuring that you consume only enough calories to get you to your next meal (no more and no less). You NEVER eat for what you just did, ONLY for what you're about to do.
- Over the course of 6 months or so, this sort of fastidiousness will pay off with big dividends in more muscle tissue and less fat -- you'll begin to look and feel great!
The caloric expenditures listed in the table below are for people with about a 20 percent body fat level. The smaller your muscles are, the fewer calories you'll burn; the bigger your muscles are, the more calories you'll burn. But remember that strenuous exercises with weights (including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises) is the best way to increase your muscle size, thereby increasing your metabolic rate. This will result in far more calories being burned all day long -- even at night while you're sleeping.
ACTIVITIES AND THEIR
APPROXIMATE HOURLY CALORIC COST
FOR DIFFERENT BODY WEIGHTS
___________________________________________________________________________________
If you weigh... 125 150 175 200 225 250 275 300
___________________________________________________________________________________
Light Aerobics 154 204 254 304 354 404 454 504
Walking 2.5 mph 154 204 204 304 354 404 454 504
Gardening 168 218 268 318 368 418 468 518
Golf 195 245 295 345 395 445 505 545
Lawn Mowing 195 245 295 345 395 445 505 545
Light Calisthenics 222 272 322 372 422 472 522 572
Light Weight Training 222 272 322 372 422 472 522 572
House Cleaning 222 272 322 372 422 472 522 572
Walking 3.75 mph 249 299 349 399 449 499 549 599
Swimming .25 mph 249 299 349 399 449 499 549 599
Medium Aerobics 290 340 390 440 490 540 590 640
Badminton 297 347 397 447 497 547 597 647
Wood Chopping 344 394 444 494 544 594 644 694
Medium WeightTraining 392 442 492 542 592 642 692 742
Slow Jogging 426 476 526 576 626 676 726 776
Heavy Calisthenics 494 544 594 644 694 744 794 844
Heavy Aerobics 494 544 594 644 694 744 794 844
Heavy Weight Training 562 612 662 712 762 812 862 912
Medium Jogging 562 612 662 712 762 812 862 912
Cycling 13 mph 610 660 710 760 810 860 910 960
Fast Jogging 630 680 730 780 830 880 910 960
The caloric expenditures listed are for people with about a 20 percent body fat level. The smaller your muscles are, the fewer calories you'll burn; the bigger your muscles are, the more calories you'll burn. But remember that strenuous exercises with weights (including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises) is the best way to increase your muscle size, thereby increasing your metabolic rate. This will result in far more calories being burned all day long -- even at night while you're sleeping.
Aerobic Training For Fat Loss:
"Aerobic" means "with oxygen." So, aerobic dance, step aerobics, Stairmaster training, bicycle ergometer training and the host of other low impact, high heart rate methods of training are all geared to make your body use more oxygen.
Why would you want to use more oxygen? Simply, it's 1) good for the heart muscle, 2) it's the ONLY way your body can burn fat for energy, and 3) it's good for longevity.
Beware, however! Aerobic training doesn't build muscle to any significant degree. And, since only muscle burns calories, you want more muscle far more than you want an aerobic capacity which rivals that of an elite marathon runner. Remember, the fat control strategy of choice is ALWAYS going to be to maintain a reasonable level of muscle mass so you can burn calories (and fat) all day long -- not just during aerobic training.
Research clearly shows that in order to maintain a reasonable aerobic capacity, you should train at about 60-80 percent of your maximum heart rate for about 30 minutes three times weekly. More than that, and you're probably training aerobically more than you need to.
Weight Training For Fat Loss:
Weight training -- often referred to as "resistance training" -- has one key advantage which is present only minimally in other forms of exercise. It builds muscle. Weight training involves reversing the effects of the years of disuse your body has just undergone from inactivity. Even mild weight training will result in muscular growth. Bigger muscles burn more calories than smaller ones. They also look better.
Note that "reversing the effects of disuse" means just that. It does NOT necessarily mean becoming huge or looking like Arnold Schwarzenegger!
There are many excellent systems of weight training. Perhaps the best one for beginners interested in getting rid of unwanted fat and improving general tone and fitness is the "circuit training" system. The grreat thing about this system is that you needn't belong to a gym or club to do it! You can easily perform this system of resistance training in your home.
The main objective of circuit training is completing all of the "stations" in the circuit in decreased time. Each station consists of one weight training exercise per bodypart.
One complete circuit for a total-body workout may look like this:
Cross-Training:
Common misuse of the term "cross-training" has limited its definition to aerobic-type activities (e.g., triathlon competition, wherein swimming, cycling and running long distances comprise the "cross-training" event). This is NOT cross-training in the scientific sense of the term.
So, let's set the record straight once and for all. The definition of cross-training will, from now on, be expanded to incorporate any form(s) of training designed to take you through the ATP/CP pathway of muscular energetics, through the glycolytic pathway of muscular energetics, on into the aerobic (oxidative) pathway of muscular energetics.
ATP/CP training is explosive, short-duration types of movement such as powerlifting, throwing, sprinting or shot-putting.
Glycolytic training involves pushing your anaerobic threshold with such activities as running 400-800 meters for time, forcing those last four or five reps out of each set in weight training, or playing an extremely fast-paced game of racquetball.
And, aerobic training involves pushing your oxidative capacity to the limit through high intensity long-distance running, swimming or cycling.
Then you put 'em all together. THAT is cross-training!
For general fitness, it's great. It'll provide a good level of fitness across the anaerobic-aerobic continuum.
For elite athletes, well, stick to your sport's requirements and you'll do much better. Athletes must convert their bodies into highly specialized "machines" that are capable of performing their sport to the utmost limits of human tolerances. All serious athletes MUST specialize!
DESIRABLE BODY FAT LEVELS FOR DIFFERENT SPORTS
SPORT MEN WOMEN SPORT MEN WOMEN
_______________________________________________________________________
Basketball 7-12% 14-20% Tennis 8-13% 15-21%
Football Distance
Linemen 10-15% ---- Runners 5-10% 10-12%
Backs 7-12% ----
Track & Field
Gymnastics 4-8% 10-12% Jumpers 7-10% 10-13%
Throwers 8-12% 10-15%
Soccer 7-10% ---- Sprinters 4-8% 10-13%
Swimming 5-8% 10-15% *Wrestling 4-8% ----
*Weight- *Powerlifting 5-10% 10-15%
lifting 5-10% 10-15%
**Physique 4-8% 9-12%
* Athletes in the heavier weight divisions typically exceed these guidelines by 3 - 4 percentage points; to exceed them by more than this margin is pure and simple "slovenliness."
** Elite male bodybuilders are usually closer to the 8 percent level as opposed to the 4 percent level because (it's believed) they've put on extra "mass" via fat deposits in the muscles themselves. Their subcutaneous fat levels, however, remain extremely low in order to show "cuts" (muscular definition).
"Aerobic" means "with oxygen." So, aerobic dance, step aerobics, Stairmaster training, bicycle ergometer training and the host of other low impact, high heart rate methods of training are all geared to make your body use more oxygen.
Why would you want to use more oxygen? Simply, it's 1) good for the heart muscle, 2) it's the ONLY way your body can burn fat for energy, and 3) it's good for longevity.
Beware, however! Aerobic training doesn't build muscle to any significant degree. And, since only muscle burns calories, you want more muscle far more than you want an aerobic capacity which rivals that of an elite marathon runner. Remember, the fat control strategy of choice is ALWAYS going to be to maintain a reasonable level of muscle mass so you can burn calories (and fat) all day long -- not just during aerobic training.
Research clearly shows that in order to maintain a reasonable aerobic capacity, you should train at about 60-80 percent of your maximum heart rate for about 30 minutes three times weekly. More than that, and you're probably training aerobically more than you need to.
Weight Training For Fat Loss:
Weight training -- often referred to as "resistance training" -- has one key advantage which is present only minimally in other forms of exercise. It builds muscle. Weight training involves reversing the effects of the years of disuse your body has just undergone from inactivity. Even mild weight training will result in muscular growth. Bigger muscles burn more calories than smaller ones. They also look better.
Note that "reversing the effects of disuse" means just that. It does NOT necessarily mean becoming huge or looking like Arnold Schwarzenegger!
There are many excellent systems of weight training. Perhaps the best one for beginners interested in getting rid of unwanted fat and improving general tone and fitness is the "circuit training" system. The grreat thing about this system is that you needn't belong to a gym or club to do it! You can easily perform this system of resistance training in your home.
The main objective of circuit training is completing all of the "stations" in the circuit in decreased time. Each station consists of one weight training exercise per bodypart.
One complete circuit for a total-body workout may look like this:
Cross-Training:
Common misuse of the term "cross-training" has limited its definition to aerobic-type activities (e.g., triathlon competition, wherein swimming, cycling and running long distances comprise the "cross-training" event). This is NOT cross-training in the scientific sense of the term.
So, let's set the record straight once and for all. The definition of cross-training will, from now on, be expanded to incorporate any form(s) of training designed to take you through the ATP/CP pathway of muscular energetics, through the glycolytic pathway of muscular energetics, on into the aerobic (oxidative) pathway of muscular energetics.
ATP/CP training is explosive, short-duration types of movement such as powerlifting, throwing, sprinting or shot-putting.
Glycolytic training involves pushing your anaerobic threshold with such activities as running 400-800 meters for time, forcing those last four or five reps out of each set in weight training, or playing an extremely fast-paced game of racquetball.
And, aerobic training involves pushing your oxidative capacity to the limit through high intensity long-distance running, swimming or cycling.
Then you put 'em all together. THAT is cross-training!
For general fitness, it's great. It'll provide a good level of fitness across the anaerobic-aerobic continuum.
For elite athletes, well, stick to your sport's requirements and you'll do much better. Athletes must convert their bodies into highly specialized "machines" that are capable of performing their sport to the utmost limits of human tolerances. All serious athletes MUST specialize!
DESIRABLE BODY FAT LEVELS FOR DIFFERENT SPORTS
SPORT MEN WOMEN SPORT MEN WOMEN
_______________________________________________________________________
Basketball 7-12% 14-20% Tennis 8-13% 15-21%
Football Distance
Linemen 10-15% ---- Runners 5-10% 10-12%
Backs 7-12% ----
Track & Field
Gymnastics 4-8% 10-12% Jumpers 7-10% 10-13%
Throwers 8-12% 10-15%
Soccer 7-10% ---- Sprinters 4-8% 10-13%
Swimming 5-8% 10-15% *Wrestling 4-8% ----
*Weight- *Powerlifting 5-10% 10-15%
lifting 5-10% 10-15%
**Physique 4-8% 9-12%
* Athletes in the heavier weight divisions typically exceed these guidelines by 3 - 4 percentage points; to exceed them by more than this margin is pure and simple "slovenliness."
** Elite male bodybuilders are usually closer to the 8 percent level as opposed to the 4 percent level because (it's believed) they've put on extra "mass" via fat deposits in the muscles themselves. Their subcutaneous fat levels, however, remain extremely low in order to show "cuts" (muscular definition).
Ok. The zig zag diet is not going to work. I either have to starve or eat obscene numbers of calories. I will be off plan tomorrow, back on Saturday.
I remember a nurse I used to work with, who had been very obese, she ran for exercise. She lost about 100 pounds, I only knew her as thin..... every day she had a yogurt and banana for lunch.
If I were to have a reasonable breakfast (fruit and protein) and cottage cheese/fruit for lunch, and a reasonable dinner, that could be feasible. (also 3 snacks daily.)
My problems involve Haagen Daaz, candy.... I don't tend to overeat a lot of "meal" foods like meatloaf, potatoes etc.
Tonight I was driving home from my dance lesson. Decided to stop at the pharmacy that has Haagen Daaz and got a treat since I will be back on program Saturday. Why did I need to get it? I knew I didn't have to. I'm not really upset. I just have to make up my mind and stick to it.
I tend to be an all or nothing type person which is a handicap. Part of my goals is to be more in the gray areas.
I feel encouraged. I have lost about 15 pounds total. (I bought a new scale that is about 2 pounds different.)
I definately have to spring for new pants. My pants are falling off!!!
I remember a nurse I used to work with, who had been very obese, she ran for exercise. She lost about 100 pounds, I only knew her as thin..... every day she had a yogurt and banana for lunch.
If I were to have a reasonable breakfast (fruit and protein) and cottage cheese/fruit for lunch, and a reasonable dinner, that could be feasible. (also 3 snacks daily.)
My problems involve Haagen Daaz, candy.... I don't tend to overeat a lot of "meal" foods like meatloaf, potatoes etc.
Tonight I was driving home from my dance lesson. Decided to stop at the pharmacy that has Haagen Daaz and got a treat since I will be back on program Saturday. Why did I need to get it? I knew I didn't have to. I'm not really upset. I just have to make up my mind and stick to it.
I tend to be an all or nothing type person which is a handicap. Part of my goals is to be more in the gray areas.
I feel encouraged. I have lost about 15 pounds total. (I bought a new scale that is about 2 pounds different.)
I definately have to spring for new pants. My pants are falling off!!!
Well, am back in the saddle again. Today is a very low cal day. Have the hungries or appetities. I just push it away or find a way to pacify the hungries for a few minutes.
My food struggle feels like a battle right now. I need to get it in perspective and not see food as evil or difficult. Must think of it as fuel and energy supplier. Tomorrow I'll work on my perception of what food is and re-think my relationship with food.
M
My food struggle feels like a battle right now. I need to get it in perspective and not see food as evil or difficult. Must think of it as fuel and energy supplier. Tomorrow I'll work on my perception of what food is and re-think my relationship with food.
M
Am doing well on calories. What I have decided to do for times when I'm hungry or appetitey but don't have many calories left, I will allow myself cottage cheese and fruit. This is something I definately will not eat too much of. If I need this food it will help with protein, calcium, fiber (from berries) etc.
My life and food are a rollercoaster that goes on and off spontaneously.
I was so happy buying those size 32 pants. Today I feel discouraged because I am weighing myself daily and my weight is fluctuating 3 pounds either way.
Tonight I got the "appetitus" and ate a peanut butter/bread sanwich. I felt guilty eating it although including this item is only about 1200 cal's today. I wanted a second one but made myself decaf coffee. The decaf coffee was spectacular and hit the spot.
Now I feel bloated and heavy.
I need to stop weighing myself daily. I get upset or happy based on a number and it is counterproductive. I know the reasons why it fluctuates but that does not buffer the disappointment.
I was so happy buying those size 32 pants. Today I feel discouraged because I am weighing myself daily and my weight is fluctuating 3 pounds either way.
Tonight I got the "appetitus" and ate a peanut butter/bread sanwich. I felt guilty eating it although including this item is only about 1200 cal's today. I wanted a second one but made myself decaf coffee. The decaf coffee was spectacular and hit the spot.
Now I feel bloated and heavy.
I need to stop weighing myself daily. I get upset or happy based on a number and it is counterproductive. I know the reasons why it fluctuates but that does not buffer the disappointment.
I finally learned how to use the ticker!! It's amazing, I feel so motivated about getting the frog to the palm tree. I think I should do another one for exercise just for fun.
I have appetitis, am low cal 1000 per day. I do feel guilty when I eat normally. My life is so modified with my food plan. I avoid eating out or drinking calories completely.
I have to remind myself that I need to do things that support my goals. Action creates success.
Last week I was very negative about my weight. Today I feel better.
Next week is TG, am going to family dinner. Need to come up with a plan so I don't beat myself up too badly.
One strategy is that I plan to do dance steps in front of the tv while vegging out.
I have appetitis, am low cal 1000 per day. I do feel guilty when I eat normally. My life is so modified with my food plan. I avoid eating out or drinking calories completely.
I have to remind myself that I need to do things that support my goals. Action creates success.
Last week I was very negative about my weight. Today I feel better.
Next week is TG, am going to family dinner. Need to come up with a plan so I don't beat myself up too badly.
One strategy is that I plan to do dance steps in front of the tv while vegging out.
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My current food plan is working well. It is not the best thing long term, but it is working now.
My favorite thing to eat, is cottage cheese with frozen berries, canned pineapple, with a packet of nutrasweet, it is delicious. I put in about 1/2 cup of each items. It tastes almost like a desert item and is very nutritious. I am usually eating this several times daily for my mini-meals. I buy the frozen berries at Costco, it is a mix of unsweetened raspberries, blueberries and another one that I can't remember the name of.
I was off my food plan for a few days. It has taken almost a week to get to my lowest weight. How can that be possible?
I am not as obsessed and upset about my weight as I was a week or more ago. My determination now is solid.
Currently, when I want to eat, I remind myself of my goal. I remind myself that the food pleasure will last a minute or two, then I will not have any residual pleasure. Actually, when I overeat, I am miserable and feel guilty.
My body is looking better. I do have distortion of how I see my body. Even if I had a body was "perfect", it would not look that way to me. I am extremely critical of my body.
My favorite thing to eat, is cottage cheese with frozen berries, canned pineapple, with a packet of nutrasweet, it is delicious. I put in about 1/2 cup of each items. It tastes almost like a desert item and is very nutritious. I am usually eating this several times daily for my mini-meals. I buy the frozen berries at Costco, it is a mix of unsweetened raspberries, blueberries and another one that I can't remember the name of.
I was off my food plan for a few days. It has taken almost a week to get to my lowest weight. How can that be possible?
I am not as obsessed and upset about my weight as I was a week or more ago. My determination now is solid.
Currently, when I want to eat, I remind myself of my goal. I remind myself that the food pleasure will last a minute or two, then I will not have any residual pleasure. Actually, when I overeat, I am miserable and feel guilty.
My body is looking better. I do have distortion of how I see my body. Even if I had a body was "perfect", it would not look that way to me. I am extremely critical of my body.
Today I went line dancing and met up with two regular dancers I had never met prior. They are both fairly overweight by 50+ pounds. We were talking about weight loss, they were shocked that I am wanting to lose weight.
I am 5'10" and 151 pounds. My bones are so thin. I have a lot of fat, if I pinch my upper arm, I pinch about one inch of fat. My belly, I can pinch 4 inches near my belly button.
One of my coworkers thinks I have an eating disorder, which I'm sure I have a mild form of some type.
I don't know how they can think I don't need to lose weight. I have gotten better at dressing and looking thin.
My husband tells me I am looking good. He's the only person who sees me nude, he sees fat rolls too.
I guess what it comes down to is that I need to do what I think is best for my health.
Today I was trying on clothes that I used to wear. I had a pair of size 8 New York jeans, I could pull them up but could not even zip any part of them. Right now I am in size 12 New York brand. I would like to fit in a size 10 jeans of NY brand. I probably need to lose 10-15 pounds to fit in 10's. Probably it is more important to have clothes that fit well.
I am 5'10" and 151 pounds. My bones are so thin. I have a lot of fat, if I pinch my upper arm, I pinch about one inch of fat. My belly, I can pinch 4 inches near my belly button.
One of my coworkers thinks I have an eating disorder, which I'm sure I have a mild form of some type.
I don't know how they can think I don't need to lose weight. I have gotten better at dressing and looking thin.
My husband tells me I am looking good. He's the only person who sees me nude, he sees fat rolls too.
I guess what it comes down to is that I need to do what I think is best for my health.
Today I was trying on clothes that I used to wear. I had a pair of size 8 New York jeans, I could pull them up but could not even zip any part of them. Right now I am in size 12 New York brand. I would like to fit in a size 10 jeans of NY brand. I probably need to lose 10-15 pounds to fit in 10's. Probably it is more important to have clothes that fit well.
Ok, I went over my daily limit but it was not too terrible.
I had a bad case of "appetituts" tonight, just could not feel satisfied. I had about 1500 calories, with several hundred being not good food.
The thing that bothers me the most, is that I will probably not have lost any weight between today and yesterday. I need to stop weighing myself daily. The thing that concerns me about weighing myself weekly is that if I do not have a change, I will feel very discouraged. If I weigh daily, then I will see day to day fluctuations but will also catch the lower weights depending on the day. I know that the number should not be important, but it is to me.
I had a bad case of "appetituts" tonight, just could not feel satisfied. I had about 1500 calories, with several hundred being not good food.
The thing that bothers me the most, is that I will probably not have lost any weight between today and yesterday. I need to stop weighing myself daily. The thing that concerns me about weighing myself weekly is that if I do not have a change, I will feel very discouraged. If I weigh daily, then I will see day to day fluctuations but will also catch the lower weights depending on the day. I know that the number should not be important, but it is to me.
Today at work it was so busy that I didn't have much time to eat. In a way it is good. I have only had about 800 cal today. Since I had so many, I was thinking about what to eat.
I am preoccupied about Thanks Giving. A friend has a gift certificate for a nice restaurant that she wants to treat me to dinner this Saturday. If I eat like I want, it will set me back 2 weeks for weight. I will want to overeat and drink. What to do??? Food is a daily nemesis. I will need to have a plan of attack. Maybe I should have my hubby serve my food.
What to do?
I am preoccupied about Thanks Giving. A friend has a gift certificate for a nice restaurant that she wants to treat me to dinner this Saturday. If I eat like I want, it will set me back 2 weeks for weight. I will want to overeat and drink. What to do??? Food is a daily nemesis. I will need to have a plan of attack. Maybe I should have my hubby serve my food.
What to do?
acute "appetitis"
I am very fond of the word "appetitis", it sounds very serious and sounds like a condition. Tonight I have had appetitis. During the day I eat only when necessary. At home, the appetitis attacks begin. I am keeping calories under about 1200-1500 daily ongoing. If I go to 2400 calories a day, it takes me days to recover the weight loss.
My plan for TG day is:
When I get up, I will have cottage cheese and fruit. Will eat a small meal b4I leave home to reduce my appetitis attack. Will eat meat, veggies, and small portions of all non-diet foods 3 bites per item. I will allow one bite of each dessert item, but only if I can handle it. I'll drink non-caloric beverages.
I hope I don't go overboard, if I do, I'll feel guilty for days.
Saturday am going out with a friend for dinner at a nice restaurant. I do not eat seafood. I am thinking about ordering seafood so I will not overeat it, then I should order side dishes which I dislike. That might be a great strategy in all honesty.
If I don't love the food I eat, then I will not be tempted to overeat. Brilliant!!! I have never thought of this before. Have foods around that I do not like.
I am very fond of the word "appetitis", it sounds very serious and sounds like a condition. Tonight I have had appetitis. During the day I eat only when necessary. At home, the appetitis attacks begin. I am keeping calories under about 1200-1500 daily ongoing. If I go to 2400 calories a day, it takes me days to recover the weight loss.
My plan for TG day is:
When I get up, I will have cottage cheese and fruit. Will eat a small meal b4I leave home to reduce my appetitis attack. Will eat meat, veggies, and small portions of all non-diet foods 3 bites per item. I will allow one bite of each dessert item, but only if I can handle it. I'll drink non-caloric beverages.
I hope I don't go overboard, if I do, I'll feel guilty for days.
Saturday am going out with a friend for dinner at a nice restaurant. I do not eat seafood. I am thinking about ordering seafood so I will not overeat it, then I should order side dishes which I dislike. That might be a great strategy in all honesty.
If I don't love the food I eat, then I will not be tempted to overeat. Brilliant!!! I have never thought of this before. Have foods around that I do not like.TG was not a disaster, but I deviated from my plan.
Was at family dinner, did well with regular food, it was desserts that got me in trouble.
There were about 7 desserts. I took a tiny peice (literally 3 bites) of each one. Then I kept getting the 7 layer dessert bars, they were cut in 1 1/2 inch peices and I went back about 6 times. Then I came home and ate 2 pudding cups and 2 little 100 calorie snackers of Oreos. Then rice cakes (1/2 a bag).
I did not enjoy the eating very much. I was asking myself why I was eating as I was doing it, and I did not have an answer.
This weekend is a bad food weekend. Tonight, dinner out, tomorrow dinner out. Am going to just do my best, given the situation, and let it go. I should not weigh myself for a week or two or else I will be disappointed. I am just going to let it go, but still do my best.
I have journeled my whole life and I think it helps me. I have never shared it with anyone before. It is possible the journal helps keep me on a straight and narrow path, also logging my food helps as well.
Happy Holidays!
Was at family dinner, did well with regular food, it was desserts that got me in trouble.
There were about 7 desserts. I took a tiny peice (literally 3 bites) of each one. Then I kept getting the 7 layer dessert bars, they were cut in 1 1/2 inch peices and I went back about 6 times. Then I came home and ate 2 pudding cups and 2 little 100 calorie snackers of Oreos. Then rice cakes (1/2 a bag).
I did not enjoy the eating very much. I was asking myself why I was eating as I was doing it, and I did not have an answer.
This weekend is a bad food weekend. Tonight, dinner out, tomorrow dinner out. Am going to just do my best, given the situation, and let it go. I should not weigh myself for a week or two or else I will be disappointed. I am just going to let it go, but still do my best.
I have journeled my whole life and I think it helps me. I have never shared it with anyone before. It is possible the journal helps keep me on a straight and narrow path, also logging my food helps as well.
Happy Holidays!