Fat loss tips by Isabel De los Rios via TT

10 Fat Loss Secrets I Learned (or Re-confirmed) in 2009

By: Isabel De Los Rios

1.  There is no one diet that is “the best” or will work for everyone.

Use your own body as your guide and let your results be your indicator of whether or not you’re doing what’s best for you. Always pay attention to what your body tells you, NOT what somebody else is doing.

2.  The best way to measure your fat loss is by using a mirror!

No matter what the scale says, how you look and feel is always more important than numbers.  You can reconfirm your progress by taking body measurements and taking pictures, but if you look good…you look good and it doesn’t matter what the scale says.

3.  Omega 3’s are an absolute must for fat loss.

Make salmon, sardines, flaxseeds, walnuts and a high quality Omega 3 supplement a part of your daily meal plans.  The difference with and without them is incredible!

4.  You must be moving your bowels regularly in order to see your body lose fat (2 – 3 times per day, preferably 3).

If you’re not, sip on water with lemon and a pinch of cayenne pepper all through the day until you have reached 2-3 bowel movements per day.  You can not eliminate bad fat if your body is holding on to all that sludge in your intestines.

5.  You absolutely cannot out exercise bad nutrition.

Your workouts are 20-30% of the fat loss equation and nutrition is 70-80%.  If you’re exercising regularly and not seeing fat loss results, you must make an adjustment to your nutrition.

6.  Cheat days (or an off day) are absolutely essential to the fat loss equation.

Take one day out of the week and eat whatever you like but without gorging yourself.  It will not only give you a metabolism boost but it is a great mental break when following a fat loss meal plan.

7.  If you are eating wholesome, un-processed foods, you can eat massive quantities all day and still lose fat and get lean.

If your day is filled with natural proteins, fruits, vegetables, raw nuts and healthy oils, you’ll never have to count a single calorie ever again.

8.  Fat loss is not only about what you eat and how you train but also about the thoughts you have each day.

Stop your pessimistic talk and outlook and start to see things on the bright side and your success will be much faster.

9.  Working out is not just about the exercises you do at the gym.

The leanest and most fit people lead active lifestyles…play with their kids, take dogs for a walk, keep busy around the house.  How do you spend your day?

10.  Finding a support system, group or partner almost doubles the rate at which you will see fat loss results (and maintain them).

Find and establish your own support system (spouse, co-worker, online group) and let them know EXACTLY (be specific) what your goals are.

End of week 2

Well, I know I said I’d have a cheat day once a fortnight, but 3 days in a row????  lol

Consequently from losing 4lbs week 1, 3lbs week 2 and 2 lbs after cheat 1 (=9lbs), I have managed to gain 6lbs, so a net loss of 3lbs.  I dont think that’s a true reading, so I’ll wait for a couple days before I get too depressed about it…lol

I fasted yesterday, Monday, until dinner and then went for an Indian, where I only ate fish and salad and a poppadom.  I think maybe it was saltly though, so I am probably retaining some water.

This week I’m going to do much of the same as last week.  Fast for 20 hours twice and stick to 1000 cals on other days.  I was reading a really good take by a guy called John Barban and he’s all for going fast and furious in this weight loss thing.  He dispels the myth that your body goes into starvation mode and think that people stick to diets if they are goal driven, eg. I want to lose a stone in a month and will do anything to get there…..

That’s suits me fine   I’d love to lose a stone in a month!!  I’m just worried about how quickly you put it back on tho!!  Although, he does cover this and says that you regain some (water/fecal weight) but don’t regain fat that quickly.  Hmmm!  Lets see what happens in the next 2 weeks.

Week 1 over

Well, what a miserable weekend I had feeling sorry for myself for not being able to go out   It just goes to show how used to going out and drinking I had got during the summer.  I miss it!  Not sure it that’s the alcohol I miss, which is a bit sad, or the company, or the summer even, but hey, I got through it.

I lost 4lbs the first day of weighing last week   Sounds a lot, but I know its a lot of water weight from the binge at the weekend before.

And, I didnt lose any more.

I’m pretty pissed off about that as I was ‘good’ all week.  Ate sensibly, logged my calories, exercised 5/7.

but…… I think I went wrong with increasing my food intake throughout the week and even eating carbs at night!  I guess I thought I could get away with it seeing as I didnt eat much on Monday and Tuesday, but the result is clear to see. 

So, this week it’s buckle down and drop the carbs.  Stick to 1100 calories per day.  Do a 20 hour fast on Monday and thursday and, hopefully, by sunday, drop another few pounds. 

sunday, I’m going out

day 1 (part 2)

Well, it’s 1.30am and I’ve managed to eat ONLY one meal (dinner) which was roast chicken with breadcrumbs, roast tomatoes, roast sweet potato chips and steamed brocolli.  Then, 4 hours later, I had a fruit corner yogurt

I don’t feel hungry!

And seeing as its day 1 and all I did is spend the weekend stuffing my face, I’m quite surprised by that.

Neither do I feel any carb withdrawal headaches!  Hmm!

Now, could this be due to the fast till 9pm?  I only drank green tea or water?  The exercise I did about 5pm?  The extra sleep I had in preparation?  I really don’t know, but what I do know, is that having eaten not much at all, I feel like I dont need to eat much at all!  Makes sense?

I’m off to read Rusty’s 800 calorie diet.  I think he may have something about eat less, need less?

Diet time again……..

Right, here we go……….again!  lol

Had a lovely summer indulging in pretty much any food and drink that I fancied.  Weighed this morning and have put on a stone of water plus fat.  (will know by the weekend how much water as period due in 5 days).

I want to record that I FEEL fat again!  All my jeans are really tight and my midriff is bulging over the top again.  I really dont know why I put on weight so easily.  I actually haven’t even eaten any chocolate!!  But hey, the facts are that I can’t eat KFC once a week without putting on weight.  Oh!  And I had a thing about ice-cream which I’m sure added to my woes.

Well, on the positive side, I know that I am capable of losing it, as i did it before.

I owe it to myself to diet for 3 months of a year – sept, oct, Nov – then I can relax for the xmas festivities again and then start again in Jan in preparation for next summer. 

I FEEL so much better when I’m lighter.

If only I could get there and stay there! 

Anyway, I’m going to eat one meal per day for a couple of weeks.  Give my body a chance to kick in some HGH during the day and then just enjoy a lovely dinner and yogurt afterwards – about 600 cals.  That should detox all the crap and just psyche me up for the next 3 months. 

My goal is to lose 20lbs by December/xmas

I need to log my progress on here and when I finish the fast, to record all my calories.

Exercise is my usual HIIT which I love anyhow…..

Diet is 80% of the battle tho……….diet, diet, DIET!!

Missing you

As I count the hours, I wonder if you think of me too.

As I count the days, I dream of being touched by you.

As I count the years, I hope you’re still alive,

As I lose hope, my heart dies……..

Summer is nearly over :(

I thought I’d better start thinking abou tthe end of summer and beginning of my weight loss programme again.

 I’ve had such a lovely indulgent summer   It’s been great!  But obviously I’ve put on weight.  And now I’m feeling it!  That awful bloated feeling when your jeans fit tight and your belly hangs over them!  I’m finding myself wearing baggy clothes again to hide it.  I’m starting to feel uncomfortable again……damn!

 I loved that feeling of my jeans feeling too big for me.  And now they’re tight.  I loved that feeling of pulling in my stomach and feeling it hit my spine.  Now it’s stuck in the middle again.

 It’s nearly September.  The days are getting shorter.  The nights are drawing in.  It’s time to stay in, watch movies and eat less.  Drink no alcohol.  Exercise lots.  (Mind you, I’ve maintained my exercise programe mostly this summer – I’m pretty proud of that

But…………

It’s time to lose fat again!!!  It’s time to get serious again.  It’s time to blog and food journal and stay in.  Get slender for xmas.  That’s my new goal.  Xmas and New year and my birthday.  It’s time to lose 20lbs by December.  oh yeah!

12 foods to eat everyday:

Jeez!  Is it really July already?

I’ve been very lax on my diet for the last couple of months.  I love summer and absolutely cannot stick to a colorie controlled diet when there are so many social events going on.  And, so much alcohol to be drunk!!  lol  But hey, I still try and eat healthily inbetween bouts of indulgence and am managing to maintain my weight.  I’ve decided to tackle the next few pounds of weight loss come autumn.  Until then, here’s a list of 12 things  I’ve just come across that we should be eating every day to maintain good health:

Yogurt ~ Yoghurt is our number one food of the year, purely because it’s easy to fit into your diet and is packed with so much goodness. The probiotic organisms in the right kind of yoghurt (make sure the packaging says ‘live and active cultures’) boost the levels of good bacteria in your gut and protect the body against infections and even cancer. Yoghurt is also a great substitute for dairy, and if you think you’re consuming too much of the latter then try adding some yoghurt to your breakfast cereal in the morning – we promise you won’t regret it.

 

Tomatoes ~  Preventing cancer, keeping your heart healthy and boosting immunity, this really is one food deserving of the title ’super.’ And remember, the redder the better, as this means they contain more lycopene, which is known to fight cancer.

 

Carrots ~ Carotenoids – the compound which gives red, yellow and orange fruit and vegetables their rich colour – are the key to the mighty power of carrots. These help them to fight cancer and reduce the risk of conditions such as asthma and athritis and, yes, protect your eyesight.

 

Berries ~ It doesn’t matter what kind, berries are just so jam-packed with good things that you’d be a fool to miss out on! Rich in fibre and vitamins, berries such as blueberries, blackberries and raspberries are known to boost brain-power, fight cancer, improve your immune system and the health of your heart.

 

Beans ~ Beans are, among other things, great for your heart. The other piece of good news is that there are many varieties to choose from, including black beans (which are thought to also improve your brain), lentils, kidney, fava, lima and peas. So get stuck in

 

Oats ~ Oats, in the form of porridge, granola or muesli, is known to protect the heart, increase fiber intake and help muscles to grow. Oats are also a fab source of slow-release carbs, meaning you’ll stay full for longer and feel full of energy.

 

Oranges ~ Everyone knows that oranges, or orange juice, are a great source of vitamin C, something which the human body can’t produce on its own. But oranges are also believed to contain phytonutrients and other antioxidants which lower blood pressure and keep the heart healthy.

 

Bran ~ Bran, used to enrich breads and cereals, is an excellent source of dietary fibre, which is known to promote good colorectal health and has also been linked with heart health.

 

Spinach ~ Popeye wasn’t lying – spinach really is good for your muscles. Full of omega-3s and folate, spinach also prevents against heart disease, stroke and osteoporosis. Spinach also contains lutein, which is known to fight the ageing process.

 

Walnuts ~ Walnuts are packed with omega-3, polyphenols and protien, making them healthier than any of the other nuts out there. They help muscles grow, stimulate the brain, fight cancer and keep the heart and immune system healthy.

 

Banana’s ~ Ever wondered why you always see top athletes, such as tennis players at Wimbledon, wolfing down bananas whenever they get a chance? That’s because bananas are full of B vitamins, which give us energy, and potassium, which protects the heart. One banana a day is thought to seriously reduce blood pressure and protect the body against atherosclerosis, a build-up of fatty acids in the arteries. 

 

Olive Oil ~ Most of us cook with it now anyway, but if you don’t, then you should be aware that olive oil is one of the best sources of monounsaturated fatty acids and can protect us from heart disease by controlling levels of ‘bad’ cholesterol in the body while boosting ‘good’ cholesterol levels. Olive oil is also known to contain antioxidants.

 

Enjoy!

Is age nature’s curse?

I’m feeling quite reflective today.  Why is life so fraught with dilemma’s? :

On one hand I met a guy around my age. 41 to be precise.  He’s so hung up with his ex wife and 5 kids and his newly discovered half-siblings and his shift pattern and his associated baggage, that he’s forgetting that he has a girl here that quite likes him!  I know he quite likes me too.  But! I’m getting pretty frustrated waiting for his elusive text or phone call or, dare I say it, mention of another date?  He’s so wrapped up in his 41 years of drama, that he seems to have forgotten the simple things in life this week….me!

On the other hand, I met a younger guy.  He wont’ tell me his age, but lets assume he’s 26yrs.  He’s just not old enough to have all that shit going on in his life. Life is simple for him.  No marragie, no kids, just work and shagging!  ”You wanna meet up?”  What for, I say.  “A few drinks, a shag?”  I really dont even see that as an insult.  Jeez, why IS life more complicated than that? 

And here I am.  In my mid life crisis (?).  Thinking, I can’t possible go shag a guy young enough to be my son.  Can I ?  Can I really have a night or two of lust and care-free pleasure?  Or is that not allowed in our age-obsessed society?  Why do I feel it’s so wrong?  He’s old enough to make his own mind up, isn’t he?  And I guess I’m old enough to know better…..

To be honest, I ‘d rather the care free pleasure with Mr Baggage!  But I can’t see him getting over his damn hang ups anytime soon. 

Tra- la- la- la- lala- laaaa   Hmmmm!  I guess I’ll just go shopping………….. :S

24 ‘Man’ push ups!!

That’s 3sets of 8!!!   Not 24 straight off….lol

Considering 2 months ago I couldn’t do the second one!! 

I’m pretty pleased with myself