So now we begin another year of attempting to LOSE THOSE POUNDS! But let us all keep in mind it is not just about losing the weight or winning that 'pot of gold', it is about getting fit, being healthy and staying active. We've all heard the saying, 'A Body In Motion Stays In Motion'; well there is a lot to this saying and believe me, it has its merits. So gang, LET'S GET MOVING!! Let's get healthy and thinner and more active. Our body needs to take us to the end of our days and I don't know about you but I'd like my body to stay up to me, to accept the demands I have for it and plan for it. Let's support each other, encourage each other and share our success and failures together. Remember to not start so hard out of the gate you end up discouraged, remember to make a gradual daily change to your routine to fit in the work-outs, to gradually make changes to your diet so you don't get frustrated and give up. We all make changes to our lifestyle with work and kids and family obligations, well just include getting fit as a lifestyle change too, it benefits you and those who love you and need you to be there for you and you for them. Best of luck and please come back and comment and suggest here.
For family and friends who want to follow along and/or compete with us you are welcome you just won't have the winning money at the end but you'll be healthier and thinner so please we can use the encouragement and support.
Happy 2014 to everyone and let the excess pounds be gone!
So I came across this article that I think would be beneficial to everyone and the true key to our success not the 'just lose the pounds' goal. I'll post it in pieces, I'm limited to characters on postings.
ReplyDeleteA Realistic Weight Loss Calendar
Quantifiably speaking, losing weight is easy. If you expend more calories than you consume, the number on the scale will go down. However, our bodies are not as simple to figure out over time. There are factors that keep us from losing weight at the same rate as we did when we first started. It isn’t just about muscle burn or a faster metabolism. It’s the fact that our bodies’ ability to adapt is a constant factor in reaching and maintaining our goal weight. Here are the challenges that time will not allow us to forget.
One Month
If you’re starting from scratch so-to-speak, your body is primed to lose weight. You have hundreds of calories to “lose” through eating better every day. Adding regular exercise will burn even more calories. Because a heavier you burns more calories at rest, that first month of weight loss could be a boon to your motivation. If you start moving and eat a little less, the scale will be your friend. But after a month, you may see a slowdown in your pounds lost. All else equal, when a 200-pound, 30 year-old woman loses ten pounds, her body requires 441 less calories a week to maintain that lower weight. Continuing to lose means putting in more effort than was first exerted at the outset. With a lower caloric intake and less weight, your body needs less calories to carry out it’s daily functions and also burns less calories doing the same exercise than it did at the higher weight. Unless more time and effort is put in, either by exercising harder or more often or consuming less calories a day, losing more pounds is bound to slow down.
JLW
Part 2: A Realistic Weight Loss Calendar
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Even if you periodically change your workouts to increase the effort and time you put in to continue to get results, as well as modify your caloric intake to the appropriate level for your ever-decreasing weight, your hunger hormones will not help you continue to lose. Unlike extreme weight loss programs that can help you lose 30 pounds in 3 months or less, hunger hormones don’t adjust quickly. Your body may keep you wanting more over a year after you reach your goal weight. A study in the New England Journal of Medicine showed participants who lost 10% of their weight during a 10-week weight loss program had increased levels of hunger hormones that stimulate hunger 12 months after their initial weight loss. An obesity expert, Dr. Rudolph Leibel, of Columbia University in New York said the study’s findings suggest a permanent response, saying it‘s not surprising that our body “fights back“ beyond a year after major weight loss. With a bigger appetite and a body that burns less calories, maintaining a lower weight is a challenge that is just beginning a year after you reach your goal weight.
Three Years
As if out-of-whack hunger wasn’t enough, there’s this thing called equilibrium that is reached that spells trouble for extreme calorie-restricted diets. After continually lowering calories you consume, your metabolism may have slowed to the point where losing weight may reach a stand still. Exercising more may help burn more calories, but if calories are too restricted, the ability to work harder on less calories may be too much for your body to take. This point is reportedly due to the three-year rule. Carson C. Chow, an investigator at the National Institute of Diabetes and Digestive and Kidney Diseases, says, “It actually takes about three years for a dieter to reach their new “steady state.” In addition to a calorie-restricted diet, one study puts weight-loss maintenance as requiring an even higher activity level than done during weight loss, at 90 to 120 minutes of vigorous exercise a day. That said, science shows that maintaining weight loss really is harder than losing weight. This is one reason nutritionists advise not to lose weight at a rate higher than 1 to 2 pounds a week. The key word is sustainability. You should never have to do something so drastic that you can’t maintain it over time. That goes for diet and exercise. In essence, the slow pace of losing weight is just the warm-up for the real task at hand. Maintaining your weight loss will require even more of your time and effort, for the rest of your life. However, there is good news just down the road. According to the National Weight Control Registry, after maintaining weight loss for more than 5 years, the chances of long-term success greatly increases.
Read more: A Realistic Weight Loss Calendar http://caloriecount.about.com/realistic-weight-loss-calendar-b575382#ixzz2p4ts3khB
JLW
Good luck everyone!!
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