Wednesday, March 11, 2009

Weight Loss Wednesday




I don't know if you noticed, but I didn't "weigh in on weight loss" last Wednesday due to the Titus 2 Blog Party, which consumed all of my blogging time and energies!


Caring for my flu-stricken children for the past two weeks has consumed all of my physical time and energies, so I have not been to the gym at all. However, I have snuck in a couple at-home workouts.


Being at the very end of the grocery-budget month forced me onto the "clean-out-the-back-of-the-pantry-and-freezer-diet," so my eating has been far from ideal and far too carb-laden.


Therefore, I was quite apprehensive about weighing in this morning, but by applying a new weight-loss technique I've learned about recently, I had astonishing results:



LOL! Seriously, I had lost 1 pound. Not a record weight loss, by any means -- but at least the scale didn't move in the opposite direction!!!


~~OK, here is my weight loss wisdom for the week!~~


Based on my research, I believe that the most important element in trying to lose fat, not just weight, is to increase our metabolisms. How to accomplish that feat is the question. Some people, like myself, just seem to have a really S-L-O-W metabolism! This is what I've learned so far:

  1. Do Strength Training exercises 2-3 times a week. The more muscle you build, the faster your metabolism will be, which means the more calories you will burn at rest. Did you know that one pound of muscle burns 50 calories a day, while one pound of fat burns only 2??? (Aerobic exercise, while beneficial, does not build muscle.)
  2. Eat 5-6 small meals a day, including some protein at each meal. This gives your body a steady supply of energy, hopefully prevents you from eating more than you can burn off, prevents your body from going into "starvation mode" and hording every calorie it gets, and helps to keep your insulin levels steady.
  3. Never starve yourself! This actually slows your metabolism, causing your body to start conserving calories (as fat) rather than burning them.
  4. Aim for a weight loss of 1-2 pounds a week. If you lose more than that, it is probably coming from muscle and water, not fat. This is crucial, because when muscle mass decreases, your metabolic rate drops!!

I discovered a very helpful article on How to Turn Your Slow Metabolism into a Fast Fat Burning Machine. In this article, the author states, "To permanently lose body fat weight, you must increase your metabolism. In order to increase your metabolism, you must do weight training exercises to condition your muscles, and feed your metabolism by eating regularly throughout the day."

Believing this to be true, one of my primary goals is to seek to increase my metabolism.


Now, it's your turn. Please leave a comment and share your weight loss for this week. Or share how you are increasing your metabolism. Or share any other insights you may have about fat weight loss.

5 comments:

Lainie said...

"Weigh" to go! (sorry, I couldn't resist) Do you find it difficult to limit the carbs when cooking for a houseful? I know I should eat less carbs, but they're such a staple in trying to stretch the budget.

Michelle said...

Hi Elizabeth,
I am freaking out, I can't remember if I told you to email Kelly from Gen Ced about your cd??? Tell me I did and you did and you probably have the cd by now! Please let me know.

Also, have you had a chance to do your T-Tapp at all. I know you have been busy! I have done it about 4 times, though after the first time my spine went "caplooie" (not really a word;-) Not the fault of the workout, it is what is going on in my body right now. Anyway, I am not supposed to do much of anything that will affect my spine for a couple of weeks...right...and be a mom too?? So I have been doing the T-Tapp More chair workout, I figured that my spine was more protected because I was sitting. I am sore! Even that 10 minute w/o is good! I really want to start a bootcamp with the basic, maybe next week. I really like the workouts, and I really like Teresa, I think she is the real deal.

Let me know how you are doing and let me know about emailing Kelly

Rebecca's Refining said...

love the pictures!! I actually gained 3 pounds this week! :( I even exercised most every day, and have been keeping a food log - trying to really watch what I eat. I started some weight lifting as well. It really gets depressing to watch all that weight creep back on!

busymomof10 said...

Rebecca,
Sorry for the weight gain. :( I understand the discouragement it brings. I hate to tell you, but it is so much harder to control after 40!!! Next week I will be reviewing Fight Fat After Forty by Dr. Pam Peeke.
Elizabeth

busymomof10 said...

Lainie,
That is one of my huge dilemmas -- how to balance cost with nutrition, and how to balance stretching the food dollar with shrinking the waistline. I think that cutting the carb consumption really helps with weight loss, but carbs are so Easy and Cheap! (Not to mention Delicious!)
Elizabeth

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