DIFFERENT WAYS TO MEASURE YOUR PROGRESS
1990 WEIGHT STANDARDS
(I got this chart from Gentle Eating book) I choose this one because it is more forgiving than some.
Height Weight 19-34 years 35=5'
97-128 108-1385' 1”
101-132 111-1435' 2”
104-137 115-1485' 3”
107- 141 119-1525' 4”
111-146 122-1575' 5”
114-150 126-162 5' 6”
118-155 130-1675' 7”
121-160 134-1725' 8”
125-164 138-1785' 9”
129-169 142-1835' 10”
132-174 146-1885' 11”
136- 179 151-1946'
140-184 155-1996' 1”
144-189 159-205 6' 2”
148-195 164-2106' 3”
152-200 168-216NEGATIVE CALORIE FOODS
“All foods have some calories. No food is actually “negative calorie” food. But the overall effect of certain foods in our body is that of “Negative calories”. Negative calorie foods are foods, which use more calories to digest than the calories the foods actually contain!
VEGGIES
Asparagus, beets, brocolli, cabbage (green), carrots, cauliflower, celery, chicory, chili peppers, cucumbers, endive, garlic, lettuce, onions, spinach, turnips and zucchini
FRUIT
apples, cranberries, grapefruit, lemons, mangos, oranges, papayas, pineapples, raspberries, strawberries and tangerines
When You hit a PLATEAU
(These tips are from a friend who is a personal trainer! )
1. What is your sleeping pattern like? Whenever I hit a plateau (which, unfortunately was way too often for my preferences! ), the first thing my trainer would always ask me, was how much sleep I'd been getting nightly. The optimal is 7-8 hours. I don't know how 'true' this is, as I can't verify it, but he said that in the 7th hour is when the 'fat burning' takes place???? Whether or not that, in particular, is true, I do know that recently a study was published that DOES show a correlation between weight loss and an adequate amount of sleep. (I can give you more information about this if you want it.) But, take a look at how much sleep, on average, you're getting nightly. Don't cut corners there.
2. If you don't, I'd encourage you to log what you eat and when you eat in a food journal. Record
ALL bites that you take and the times that you take them. This can often show some patterns that you don't even realize. This would also be helpful to really take a look at your calories. Maybe it's not so much as cutting down on calories, but you may not even be getting ENOUGH calories????
3. Might consider changing up your diet a bit. You eat pretty small in the morning, you might consider eating MORE during the morning/lunch and little at night. You might also consider not eating anything after 7-8pm. Doesn't really matter HOW you change it, but just change your diet a bit since your body may be used to one way of eating and need a bit of a change.
4. Depending on how long you've had your exercise routine, you may need a change. I think you recently started the rebounding class, right? Well, maybe there's another change needed, if you've been doing the other things for awhile. It's good to change your routine somewhat every 4 weeks. Even if you just 'tweak' it a bit. For example, today I did just cardio -- often I run or do the elliptical. But, today I did the stairmaster (with the real stairs! ) and I was sweating like crazy after 10 minutes! The other day we did the bike in our trekking class, and went to level 25 and I was huffing and puffing and sweating like crazy, too. What I realized was that in running and the elliptical, unless I up the intensity, my body has become 'used to' those machines, so I MUST change things constantly to keep me challenged. Change is so good for our bodies! Could you maybe do some swimming/ rowing/ stairmaster? Do you have a crossaerobics machine? Running? Also -- does your gym have backpacks? You could strap on a 5-10lbs. backpack while you're on the treadmill or elliptical. This 'tricks' your body into thinking that it's heavier and therefore it burns more calories. You wouldn't need to do this all the time, but just maybe for awhile until your plateau breaks. Also, you could do more Interval training. Even while on the elliptical -- every few minutes, go harder at a greater intensity (faster pace or higher level) for 30-60 seconds, then bring it back down to 'normal' and then go harder again. Do this a few times within your routine, and each time keeping adding another interval. Could do this with the treadmill, too -- do 'bursts' of running or a higher incline for 30-60 seconds, every few minutes. This is GREAT for your body! And, in a way it 'tricks' your body also and you burn more calories.
5. Do you drink plenty of water? You should drink 1/2 your body weight in water. And, then if you drink coffee/pop or caffeinated beverages, then you're to add in another cup for 8oz. of caffeinated beverage.
Here are some excerpts from a magazine article called Scale Stuck? Don't Panic!
#1 Do the Math, Find out how many calories you need at your current weight. (Bandermom showed how Figuring out your needed caloric intake: !)
Constantly adjusting the program to beat the plateau really helps
#2. Shake up YOur Routine- Variety is a great way to boost your exercise results. "You don't have to do a different activity every time. It can be as simple as doing some intervals of higher-and lower- intensity exercise. This will change your cardiovascular system, as well as increase the number of calories your'e burning.
#3 Add some Muscle- If you don't feel like your body is getting firmer or burning fat efficiently, you probably need to discover the benefits of pumping iron. Better still, muscles are like fat-burning furnaces, the more muscle mass you have, the more efficient your metabolism is, so you'll essentially be torching calories even when your not exercising.
#4 Take a Break- If you overexercise and/or under eat, your body goes into survival mode and won't let go of the fat you're trying to lose. Whether you're an athlete or a new exerciser, if you're doing too much too soon, your body holds onto extra fat because it thinks its' in a famine situation. Going slow and steady tells your body everything's normal and OK In general, if you've been exercising more than an hour a day, six days a week, and/or you're consuming less than 1,200 calories a day, your body's going to hold onto everything it can. Take two or three days off of your exercise program. When you start getting your energy back you can exercise again. Generally getting 1 hour or exercise, 3-6 days a week is fine, and you should be consuming a MINIMUM of 1,200 calories a day. Considerably more if you are exercising!
#5 Focus on your feelings- People get frustrated because they're so focused on the scale. He says to focus your mind on something else. Especially if your weight training. You could be losing weight, but gaining muscle- so even though your body's getting more compact, the scale might stop moving or go up for a little while, even though you're losing fat. Bottom line: Pay attention to how you feel, the changes in your body, the way your clothes fit- and trust that the numbers aren't nearly as important as your health and well-being.
PORTIONS
Even though we have the best intentions when it comes to a healthy diet, it's still easy to overindulge. Here are some guidelines to help without having to dig out your measuring utensils!
Serving Size
Equals...1/4 cup granola
golf ball3 cups low fat popcorn
3 fists1 tsp. butter
postage stamp3 ounces white fish
checkbook3 ounces cooked meat
deck of cards1 medium potato
small bar of soap1 medium fruit
baseball1 bagel
hockey puck2 Tbsp. peanut butter
roll of film1 cup pasta
tennis ball1 ounce cubed cheese
6 small dice1 serving ice cream
computer mouseSCRIPTURES FOR YOU TO LOOK UP!
http://www.biblegateway.com/
Hebrews 10:35
James 1:2-4
James 1:12
2 Cor. 4:7-9 and 16-18
Song of Solomon 4:9-16 and 5:1
Ps. 37:3-5, 84:5, 69:16-17, 73:26, 31:7, 4:1, 28:2, 23:3, 127:2, 25:16-17, 104:13-15, 136:25-26
Nehemiah 8:10b
Lamentations 3:22-24
1 Corinthians 10:31, 3: 16-17
Rom. 8:9 and 1-5
Proverbs 4:18, 1:17, 31:17
Luke 3:22-23, 18:27
Galations 5:16
Gen. 2:9
Phil 4:6-7
1 Peter 5:7
Jeremiah 29: 11-13
John 6:35
Micah 6:8
Have a great day!
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