Posts Tagged ‘eating’

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This post will not involve lining your pockets with bricks or chugging water right before your initial weigh-in.  If you are planning on doing a weight-loss challenge at work, school, gym, or just for yourself, why not try and do it right.  I will also not be talking about tricks for your final weigh-in to nudge past your competition.  That being said, here are a few points to have a successful and healthy weight-loss competition:

  • Have fun and be a team – Even though you want to destroy Sally in HR or make Steve in Accounting cry, you will not be successful unless you and your fellow participants are working together to achieve the goal for the greater good.  Some appropriate, motivating smack talk and competitive strategy is great, but if there are people lagging behind in the contest, motivating them will be beneficial for them AND for you.  Leading a weight-loss charge makes a fun and exciting challenge right through the final weigh-in and beyond.
  • Plan ahead – Do you have a big lunch meeting scheduled and feel obligated to eat? Plan ahead by reviewing the menus online to find an appropriate meal that fits within your diet restrictions.  Will you not have time to run out for lunch tomorrow?  Make sure you have a supply of healthy and readily available foods at home to bring for lunch or if you are traveling.
  • Read your food label or menu – Nutritional callouts like ‘low-fat’, ‘low-carb’, or ‘cholesterol-free’ don’t necessarily mean LOW-CALORIE.  Make sure you are eating the appropriate type of foods for whatever your dietary goals might be.  Do a little research into the ingredients used to make your choices.  Understand what a real portion size is as it relates to the ‘per serving’ ingredient and nutritional labeling.  Some choices may be better than others in some circumstances, however it might not be appropriate for YOUR diet.   For instance, olive oil has more health benefits compared to butter, however both are fats which contain about 9cal/gram, meaning they both have the same amount of calories, and if you are on a calorie restrictive diet, supplementation is not as good as reduction.
  • Keep Eating – Metabolism is a tricky thing, however if you don’t eat enough calories, your body will shut down and you will not lose any weight.  Take a look at my previous post on metabolism to understand how  it works.
  • You have time to work out – Anyone who says they have no time to workout is lying.  In the morning before work, at lunch, right after work, while traveling, with your family or co-workers are all possible as long as you plan accordingly.  When you have limited time, a quick, high intensity workout is going to separate the losers from the real-losers.
  • Weight-loss diet is temporary, weight-maintain diet is permanent – There is nothing worse than losing a whole bunch of weight, only to put it back on after the competition.  You have to remember that once you reach your weight-loss goals, your diet needs to evolve into a weight-maintain diet.  Read my previous post about the weight-maintain diet and make sure you adjust accordingly so you don’t bounce back.
  • Write it down – Keeping track of your food and beverage consumption can really put into perspective what your calorie and nutrient intake is like.  Writing down meal plans, exercise schedule, or list of appropriate foods for your diet allows you to stay on track without losing focus on your goals.
What are some of your tips for a successful weigh-loss challenge???

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For those who are just starting out on their diet adventure, unlike what most personal trainers and nutritionist say , your restrictive diet and exercise plan is only temporary! Too often, people do not adjust their plans after achieving their goals.  After you have shed those unwanted pounds or even start to see the outlines of what almost could be a six-pack, you have to adjust your eating habits and exercise schedule for your next goal.

I recommend that starting out (assuming you are in the weight/fat loss stage,) you consume a low fat/lower calorie volumetric diet as well as an exercise plan based around using your fat stores as energy.  You will want to eat a lot of low calorie but nutritionally dense foods to keep you full and energized (chicken, lean fish, vegetables, whole grains…) along with more frequent, smaller meals.  You will want an exercise regiment consisting of 30 to 45 minute activities followed by a small intake of calories.  If you like to spend a lot of time at the gym, make sure you are still consuming calories every 30 to 45 minutes which will keep your body using some of your stored fat along with the protein/carbs you are consuming (see my previous metabolism post.)

The wonderful part about this plan is when you do finally hit your target goal…lets say you lose the 30 pounds of fat you didn’t want, you can now switch your diet to more of a weight maintain version of your previous plan.  Along with adding back some of the fat you removed, you can now be a bit more lenient overall and increase some of your portion sizes.  At this point you will also be increasing the difficultly of your workout (same routine but faster paced or increased weight and reps).  This ALSO means that you will have more muscle mass, and will be burning more calories, which ALSO means you can eat more calories throughout the day and still maintain your current weight!

This applies to both men and women.  Women do not have to be bulky to increase there muscle mass and benefit from this type of diet plan.  I feel that this system overall help with those fluctuating dieters who try to stick to a super intensive plan only to fall off the wagon and have to start over again.  This plan rewards you by allowing you to eat more food as time goes on.  It also stresses more of the exercise portion to be the buffer when you feel like a sunday afternoon BBQ feast.

Do you have any tips or trick for anyone looking to follow this type of diet/exercise plan?

ID-100105597For whatever reason, I get upset over the smallest things when I go out to eat.  I want my dining experience to be as smooth as Sinatra.  Here are a few that make me want to chuck plates at people…

  • IT’S NICE TO SEE YOU – Please pretend that you are happy to see me and appreciate my business.  I don’t care if you are having a bad day.  If you ruin my day, your boyfriend/girlfriend problems are going to be the least of your worries.  You also won’t have any tip money for gas to get home.
  • DOING IT ANYWAY – As you walk me through the labyrinth of tables during a prime time dinner service, we arrive at my table which looks like someone has been using a circular saw on a 2×4.  Crumbs, napkins, plates, and a tip are all on the table, and you tell me to have a seat and we’ll get this cleaned up right away, then you run to get the busboy??? If anything, I would feel better if YOU yourself started to clean the table and offer your condolences since you should notice my big bald head starting on fire.  The same goes for when you give me a dirty glass, plate, or flatware.  I KNOW you saw it and gave it to me anyway.
  • COLD BUTTER – Excellent! The server has brought out what appears to be a fresh loaf of crusty bread that is warm to the touch, as well as a ramekin/pat/ball/stick of butter.  As soon as I try and scoop some up with my knife and smear it on my artisan bread, I sand a hole in my piece because the butter is right out of the FRIDGE!  How do you expect me to spread something that has the viscosity of modeling clay on my hand crafted slice of pumpernickel?  Maybe if you planned ahead and let my butter temper for a bit, I would not hurl my ice cube butter ball through your window.
  • BUSINESS SAVY  – Do I want to try your…”insert up-selling item here”??? You mean the one I saw a commercial for, and read on your billboard, and saw a big picture of in your front window, and is on the specials board in the front of the restaurant, and is on the table tent, and is on the new menu insert, and is written on your actual menu?  If I wanted it, you would know already.
  • GGOOOGOLEDEND – That is exactly what it sounds like when you walk up to me while I am enjoying my meal, and obviously chewing it, then ask me questions. I don’t care if it is a fine dining restaurant or Shenanigans, a server should almost be like a ghost and provide you with everything you need without interfering.  Please wait for me to stop talking to my party or chewing my food before asking if my meal is to my liking.  When you walk up to my table, I will acknowledge your existence before you can speak.  In return, I will never snap my finger, or yell for you to cater my every need.
  • TIMING IS EVERYTHING – If I wanted a buffet I would have went to a buffet.  Thank you for bringing my appetizer, salad, and entree all at the same time.  Could you please just mix them all together and give me a shovel?
  • NOT MY PROBLEM – One server is slammed while the other ones are in the back playing Candy Crush and watching water boil.  They casually walk past tables with empty drinks, and dirty dishes.  I SEE YOU not doing anything so why not grab a dirty glass and bring it to the BOH before I start unscrewing all of the salt and pepper caps.
  • KING OF THE CASTLE – I try to keep a low-ish profile at a restaurant because it’s a public place.  If you decide to bring everyone and their mother and THEIR kids, could you please try not to invade my dining experience?  I don’t want to hear you scream, I don’t want to have a staring contest with your child, and I don’t need to know how your last doctor visit went.  Maybe even make a small effort to clean up after yourself or organize your dirty tableware.  I’m sure this is how you act at home too.

What are some of your restaurant pet peeves?