how to: -cook 1/3 cup to 1/2 cup of dry rolled oats (not the sugary instant kind) in water, milk, or half water + half milk. -take 1/3 cup to 1/2 cup of dry rolled oats and mix it with 1:1 ratio of milk to yogurt (1/3 cup ~ 1/2 cup each depending on the desired consistency)….
If you’ve noticed that I’ve been MIA for a while you’d be right. I just got back from a vacation to California and I was gone Wednesday to Sunday. Since I do my weigh-ins on Wednesdays I wasn’t able to update, but I’d like to take a moment to do that now.
Previous Weight/Starting Weight - 141
Weight as of 8/10 - 138.4
Yep, I lost 2.6 pounds in a week! Woo! That’s pretty great! I was doing a fair bit of exercise but I think what really caused the loss was my great eating patterns. I only ate when I was hungry, I ate whole good-for-you foods, and I drank TONS of water. I’ve never drank so much water in my life.
Since I’ve been on vacation I haven’t exactly eaten the best. I haven’t eaten bad, so to say, but there just aren’t many healthy food choices on the menus. I did the best I could but if I don’t lose any this week I won’t mind. It’s hard to lose weight on vacation and that shouldn’t be your goal; I just hope I didn’t gain.
1. Catch the running bug. You’ll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they’re not running, a Yale University School of Medicine study reports.
2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.
3 & 4. Go hard — and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.
5 to 7. Lift dumbbells … slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals — and doing super-slow (versus normal speed) reps increases strength by 50 percent.
Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.
8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.
9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.
10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.
11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.
12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
13. Add poles. Use Nordic poles while you walk, and you’ll burn 20 percent more calories, says research from The Cooper Institute in Dallas.
14 & 15. Lift first, nix the rest. Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, “you’ll see more gains in strength and muscle mass,” says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”
16. Add pounds. Lift heavier weights for fewer reps to make your workout more intense — and burn more fat — Manfroy says.
17. Try aromatherapy. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.
18. Box yourself in. Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.
19. Kick it. Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.
20. Stay in shape. Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.
IN THE KITCHEN
22. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.
23 & 24. Guzzle green tea — or coffee. Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Two cups of coffee will also do the trick, one study shows.
25. Have an omelet. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel, scientists say.
26. Stay above 1,200 calories… ”The average person’s body goes into starvation mode if she eats fewer than 1,200 calories a day,” says Eric Berg, author of “The 7 Principles of Fat Burning.” “That’s stress, and stress creates more belly fat.”
27. … and cut calories gradually. If you diet, don’t trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.
28 to 33. Munch on these. Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.
34. Fuel up right. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.
35. Think before you drink. Sipping as few as 90 calories’ worth of vodka can slow your metabolism by 73 percent, one study shows.
36. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.
37. Dine like a Greek. Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat, research published in the British Journal of Nutrition shows.
38. Stop gorging. Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of “Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.”
39. Skip juice. Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism, Dr. Manfroy explains.
IN YOUR LIFE
41 & 42. Get C and D. Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.
43 & 44. Walk more (in denim). Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.
45. Add fish oil (And work out). Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.
46. Work the day shift. Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.
47. Nix the boob tube. Cut your TV time in half, and you’ll burn more calories each day, research from the University of Vermont suggests.
48. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.
49. Eat a smaller dinner. Your body may not digest food — and burn fat — as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.
50. Jump-start your morning. Wake up your metabolism — and get fat-burning started — by doing some sort of exercise within the first few hours of being awake, Cooper suggests.
51. Get your snooze on. Sleep for a solid 81D 2 hours instead of 51D 2, according to research published in the Annals of Internal Medicine, and you’ll lose more fat. Sweet dreams!
If you really feel in the mood for some chocolate don’t deprive yourself, just choose a good option! Go for dark chocolate which is packed with antioxidants and can help lower blood pressure. Just eat one or two squares, depending on the size of the bar, to satisfy a craving. Also, to satisfy two cravings at once get a chocolate bar with sea salt in it - it’s delicious and satisfies both the sweet and salty cravings. World Market has a great option, and other brands offer similar bars.
Some of my biggest obstacles in the way of my health goals are my eating habits. Though I often make good choices when it comes to food and I always read labels before I buy food, there are other bad choices I make that almost negate any good choices I make. I have gotten into the habit of overeating for two reasons - one is eating too quickly and the other is feeling guilty about not finishing my food.
The first problem, eating to quickly, is probably one of the most common eating problems people face. When you eat very quickly your body doesn’t have time to send the message to your brain that you are full, therefore giving you the false feeling that you’re still hungry even after you’ve passed your ‘full’ mark. This leads to being too full afterwards and overeating. When you do this for every meal, as I often do, it obviously leads to eating too many calories and therefore to weight gain. I’ve begun to get into the habit of taking small pauses between each break, either by talking to the people I’m sitting with, taking a drink of water, or leaning back in my chair for a moment to get away from my plate. By slowing down and taking longer to chew each bite I find that I am full with my meal only half way through my food. I’m shocked! I had no idea I was eating so much more than usual.
Every Friday morning I go out to breakfast at a nice restraunt with my dad. Though the food isn’t outright unhealthy, it isn’t exactly healthy either. When I got my plate of scrambled eggs and ham, potatoes, and toast this morning it looked HUGE. I started eating, doing the tricks I mentioned above to slow me down, and after eating just 3/4 of the toast, half of the eggs (or less since there was a lot), and half of the potatoes, I was very full. In normal circumstances I would have eaten it all, but I just saved myself probably 300+ calories!
The second problem is perhaps a bit less common but one that I believe I’ve learned from my mother. She’s the kind of woman who saves EVERYTHING after a home cooked meal and finishes most of her plate. I’ve adapted this same habit and often feel guilty for not finishing all my food, especially when I’ve gone out to eat as I feel like I’m wasting money. I have to keep telling myself that I am NOT starving and that there will always be plenty of food around for me. I also have to remind myself that throwing away half or less of your food is not just waste as I’m paying for the quality and experience as much as the quantity. With all the starvation going on in the world right now, and the hunger crisis in Somalia, it’s easy to feel terrible about throwing out a fourth of a sandwich at lunch when that food could feed a child for a day, but you must remind yourself that the food crisis is not your fault and that eating that food will not help that child any more than throwing it away, but putting it down will help you manage your weight and portions.
Slowly but surely I’m mastering my control over my food, and I’m finding that even though I’m eating less I’m just as satisfied, if not more, than I was before.
This is a super easy and healthy meal you can whip together in about 10 minutes and a little goes a lot way since it’s high in protein and fiber. I just made this for dinner and I only got halfway through my bowl before becoming full. On the plus side, there is pretty much no fat in this dish and it’s vegetarian/vegan friendly.
1 can of black beans, drained and rinsed
1 can of corn (or fresh, if you have it), drained
1 cup of instant brown rice
Lettuce or other leafy grean
1. Cook your rice as according to the box. The one cup amount is proportional to the rest of the ingredients, but if you want more you can of course change it.
2. Heat up the black bean and corn while you wait for the rice to cook.
3. When it’s all done put a layer of beans, rice, and corn in your bowl and top with lettuce and salsa.
Makes 2-4 servings, depending on how much you eat as a serving.
That’s it! It’s super easy, healthy, and delicious. Yeah, I’m aware these aren’t the best directions, but it’s pretty easy to figure out.
This recipe is just what I use, but you can add pretty much anything you want and eat it cold or warm. It’s completely customizable.
I actually managed to get myself to the gym at 2 pm today, after a day of trying to ignore it. XD It’s only a mile and a half away but I always try to get out of it. After I get there I remember why I like it - it feels good to get a workout. I did the elliptical for half an hour at level 7 (lol, I guess that’s the same as resistance) which always works up a good sweat, and then I did half an hour of weights. I was sore afterwards, but it felt good. Also, there’s no one there in the middle of the afternoon which is always fun.
After watching SYTYCD I did my favorite pilates video (with Ana Caban who is fabulous and has a voice of butter) which isn’t too hard but definitely works your core and legs. I always sweat just a little but its yoga-like properties are really relaxing for before bed.
Overall I call it a successful day! Tres bien! (yes, I know there is an accent in that.)
Do every exercise as much as you can, and as effectively, in the time given. Go through the routine twice. Take a one minute break between the routines, but never stop while you’re doing them, or it won’t be as effective:
I’m no vegetarian, but I love black bean burgers! They’re delicious and you don’t feel like you’re ~missing out. Here’s a recipe I tried yesterday that is absolutely delicious and pretty darn healthy. It could easily be turned vegan if you’re into that. The recipe is from allrecipes, so click the link in the tags for the original. The picture isn’t mine either!
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Ok, so I’m probably already getting some side-eyes for the title alone, but bear with me. No one’s goals are 100% realistic. You really can’t deny that fact. If everyone’s goals were realistic there would be no reason to follow progress! Though I try to keep my weight loss goals in check, they do tend to … run away every so often. That’s what you, my followers, are here for - you guys need to keep me in check! Without further ado, here are my goals.
Current Weight - 141
Goal Weight - 125
- Be able to do my splits all the way on both sides (I’m almost there already!)
- Be able to touch my face to the ground when doing a middle stretch (I can sort of do that…)
- Run a mile in under 10 minutes without dying. I know I said I hate running, but this is important.
Yup, that’s it. No “ultimate goal weight” and no lows or highs. This is my high, and honestly I have no idea what my low is. I’ve always been steady with my weight. My overall goal is to get to 125 which I think is a pretty good goal. It’s in a very healthy range for my height (which I need to go edit into my stats… it’s 5’4, for the record) and it’s not too out of reach. Getting to 120 would be nice, but 125 is the goal and that’s what I’m aiming for.
- Six pack abs (lol, I’d be happy with a one pack)
- Grow another four inches (impossible you say?)
- Be able to do that dance move where people have one leg on the ground and one leg straight up in the air. Yeah, I don’t understand it either.
Hello, Ladies and Gents. I’m Elizabeth, and obviously this is my fitness blog. First I’d like to get a bunch of misconseptions out of the way.
- I’m not already skinny and trying to get anorexic
- I don’t post “thinspiration” which is oh so cleverly disguised as “fitsperation”. I do post exercise pictures, which I catagorize differently. For me, thinspiration/fitspiration is a picture of someone who is borderline underweight, could be triggering to an anorexic, and usually involves just a picture of someone’s abs or butt. Exercise pictures to me are pictures of people actually doing dance/yoga/or other exercises. I prefer pictures with people clothed, as that often puts more focus on the exercise and less on the person.
- I will under no circumstances post my weight/stats daily or weekly, I will not record my food intake or calories, and I will never degrade myself.
- NO RUNNING HERE. Though I occasionally take a jog I will never promote endless running. It’s boring to me and there are more interesting ways to get in shape.
Now that we have that out of the way, here is what I will post.
- Delicious and healthy recipes
- Workout routines
- Daily updates on what I’ve been doing fitness wise