Previous posts: week 1 - week 2.
Here is drill number 3:
This week we'll continue skipping dessert, we'll continue drinking more natural fluids like water and tea, and we'll keep cutting down soda. I have been drinking less of it, and I have to say I don't miss it. And when I do have one, I make sure I enjoy it! I sip it as if it were a 50 years old scotch whiskey! lol
Good news for all of you that asked: I won't take coffee away from you. Unless you drink an insanely large amount of it, it won't hurt your diet or your health. But if you take it with 10 packets of sugars (I know people that do), then you can't drink it.
Alcohol is a tricky subject. Some mixed drinks have a lot of sugars, so I would suggest against them. Red wine is supposed to be good for you and one glass a day is permitted. Beer bloats you and gives you beer belly, and ruins all the good work we are doing here. You can have one every so often, but keep the beer belly image clear in your mind when you reach for seconds.
If you look at the schedule for this week, I've abbreviated nd=no dessert, t&w = tea and water. The new item is SNACKS.
This because we are going to boost our metabolism!
It is proven that a diet with smaller and more frequent meals revs up your metabolism which is a great help when you are trying to lose weight. A faster metabolism will also let you eat a bit more of your favorite foods, and even indulge every so often, without paying the high price you are paying now because of your slower metabolism (read "weight gain").
People that try and starve themselves in diets are only sabotaging themselves. If you don't eat for a long period of time (and you go hungry for hours and hours), your body gets the message that there is a shortage of food, and as a survival instinct it starts slowing down your metabolism, to conserve calories.
We need to do the opposite.
We need to give our body food at regular intervals, to keep him busy and content!
Going forward, I want you to have 5 meals a day. This doesn't mean you will eat more than what you are eating now. You should actually eat less.
Let's take me for example:
I usually had breakfast (two waffles), lunch (one big plate of whatever to stuff my face with) and dinner (another big plate of whatever). And some after dinner fattening snack (chips).
This was never going to get me a bikini body.
This is me now:
Breakfast (small and healthy), snack, lunch (small plate of whatever), dinner (small plate of whatever) and snack.
To keep it simple in the beginning let's start with few "tried and true" snacks: yogurt and nuts. You can have other snacks as well, as long as you keep them in the protein family.
Yogurt has calcium and potassium, great for lowering high-blood pressure. Read more about the benefits of yogurt.
If you really hate yogurt, you can substitute lowfat milk. In any case, you need to get that calcium in your system to help you lose fat.
All nuts are good for you, but the very best ones are almonds and walnuts. A fistful of walnuts fills you up and gives you a healthy heart.
So start snacking on those, and reduce your main meals a bit, don't get to the point where you're so full you can't get up from the table...
Here is an interesting article about boosting the metabolism.
Finally, I hope you bought some calcium supplements and that you will start taking them regularly going forward.
We need more muscles! A body with more muscles burns calories way faster than a body with no muscles. Some people think that they do have muscles, and that they're just underneath the fat.
Sorry but that's wrong.
If you lead a very sedentary life, and with age, you LOSE muscles. They don't hide under the fat... they just go "poof!"
That's why they say you need to BUILD muscle. It's a process, a tough one, of hard work but that comes with incredible rewards, for you and for your health.
I've raised the exercise session time to 20 minutes minimum. If you can do more, great! I am starting to enjoy my sessions more, since I can already notice an increase in my stamina. The muscles hurt the next day, but that's normal.
While I was doing yoga today, as part of my routine, I started thinking about when I was 16 years old. I used to love gym class and I was one of the best students: I ran fast, I loved exercising, I would never get tired, I was limber, and I had a very lean body.
Today, as I almost pulled a stomach muscle on a forward bend (it hurt at first, but luckily it stopped) I wondered about the horrible shape I am in. How such a strong and lean body has turned into something so stiff and weak. And I am only 34! I can't think about 20 more years without exercise! I don't want to be like that. I don't want to feel limited by a body that has the potential but that I have decided to destroy...
On Monday take some extra time to use a moisturizer all over your body after your shower. This is actually something that you should do after every shower, but I understand we are all pressed for time.
I have bought one of those moisturizer that give you a bit of color. I like the ones from Jergens. This way I moisturize and put on some "safe" color.
On Wednesday shave your legs. Really shave them! From your ankles up to as far as you like/need. Get them ready for the pedicure on Friday, but leave that one day in between because it's not a good practice to shave right before a pedicure as it increases your chances to catch an infection or to get your skin irritated.
On Friday get your favorite nail polish out (I hope you bought a new one for the occasion!) and either give yourself a relaxing pedicure or, if you prefer, go get one at a salon.
As you will notice at the end of next week, your body will start looking better because of the exercises, but it will also feel better to the touch because of all the pampering we've been giving to it. :)
And if you were hoping that I had forgotten... sorry...
It's time for your WEIGH-IN!!!
You don't have to include your height so nobody will really know how many extra pounds you are carrying. It's always good to have it as a reference point.
Here is mine: 114 lbs.
I am not trying to lose weight, just fat, and to replace it with muscles. So my weight will probably increase at the end of this, since muscle weights more than fat.
Your turn! ;)