Yes, we should all eat healthier. Yes, we should exercise every day. There are infinite things wecould do in order to be healthier, like sit less, eat more vegetables, eat less processed food, or drink less alcohol. But they don’t take into account the reality of life: we are all constrained by a finite amount of resources such as time, energy, willpower, and money. Recommendations that don’t take this into account can easily make us feel like we are failing our fitness and health goals.
It’s the last 2 that resonate for me:
4. You are focusing too much on the scale. Put your scale away and stop letting it determine your mood or measure your success! Getting frustrated by the numbers on the scale can cause unnecessary stress that can lead to increased cortisol! Cortisol has been termed the “stress hormone” because excess cortisol is secreted during times of physical or physiological stress. It has been shown to cause an increase of fat in the abdominal area and also an increase of appetite.
Instead, measure your progress by how your clothes fit, how you look and most of all how you feel. Remember, just because the scale is not moving it does NOT mean you are moving in the wrong direction. The scale is NOT a true indication of your progress. Start using your own set of eyes and your own instincts to learn your body and listen to the signs your body gives you. If you are following your plan and being consistent with your efforts, I promise you, all of your hard work is paying off!
5. Too much cardio and not enough weightlifting. It is common to think that lifting weights can add unnecessary size and bulk, and that cardio will help trim you down, but this couldn’t be further from the truth. Weight training will not only help shape your body and give you the beautiful curves you are looking for, it will also add nice, lean muscle. The more lean muscle you have, the faster your metabolism is and therefore the faster you will lose body fat.
There is no other way to do this than to be consistent with weight training, a healthy diet and a realistic amount of cardio. Cardio is an essential component, but not the only component! Doing endless amounts of cardio can potentially break down muscle tissue and therefore cause a decrease in metabolism and slow down fat loss. Focus on your weight training and diet and use cardio as a secondary source of exercise but do not use cardio as a sole means of fat loss.
Sometimes I’m amazed at how much my weight bounces around. I can gain and lose the same 10 pounds over and over, in a matter of days. If I get enough sleep it comes off, I don’t, on it goes.
I think my ‘current weight’ is actually a range, not a set number. As I consistenly lose, I still bounce around. I use to bounce at 220-230, then I got down further, but still have that flux of 10 pounds.
Now I hover around the 200 mark, under and over – yes it’s a new fresh layer of hell when you’re bouncing around such a signfiicant number – so I’m just going to keep going.
Originally posted on Fit Is a Feminist Issue:
The big health and fitness news headline last month was this one: Study: Physical Inactivity Responsible for Twice as Many Deaths as Obesity.
Here’s an excerpt:
A study of 334,000 European men and women over 12 years concludes that physical inactivity is responsible for more than twice as many deaths as obesity, and that even small changes in activity levels can make a significant difference in life expectancy regardless of BMI.
In an article e-published ahead of print in the American Journal of Clinical Nutrition (.pdf), researchers compared individual BMI, waist circumference (WC), and self-reported physical activity (PA) levels with all-cause mortality data for 116,980 men and 217,181 women in Sweden, Denmark, The Netherlands, United Kingdom, France, Germany, Spain, Italy, and Greece. Individuals with baseline heart disease, cancer, or stroke history were excluded from the analysis, as were individuals who were in the top or bottom .5th percentile of…
View original 462 more words
I’ve been awesome the last 10 days. On target, on plan, back into the routine that I lost last fall.
Feeling great! Remembering how I felt when I was on routine. Sure I’m exhuasted as the work stress is piling high, but I’ve decided to just ignore it, and keep to the goal.
So this morning I jump out of bed…and I know V Day is coming because “Open Arms” was on the radio…and climb into my bathing suit only to realize the seams have let go.
I haven’t woren this one for a while. It’s the size 20 and I’ve been wearing the size 18 routinely, but I decided on back to back swims this week, rather than alternating into the gym. Swimming is better when the work stress gets overwhelming.
Well the suit is toast.
Pool’s are so hard on them.
And it really through me, and while I considered grabbing the gym clothes, my head space just wasn’t there. I’m just too tired for the intensity of gym working out. So I showered and got into the work clothes.
Not sure I have the budget this week for a second swim suit. Will have to see what’s what on payday. It’s still too wintery for the cheapie suits to be in at the department stores.
Well the alarm clocks back to 5:30.
Been back in routine for a week now and the energy is climbing again.
Happy to be me!
My silence is reflective, but not progressive.
My silence is internal, but not encouraging.
My silence is deafening, but not heard.
It’s been a struggle the past few weeks. The busyness of the holidays slid into the quiet of an empty house. The return to work was accompanied by a massive winter storm.
I haven’t made it to the gym, and I need to get going again. Just not sure how to get started.
Shovelling the snow has left my shoulders aching, and I feel like I’m missing some essential supplement and I’m just not sure which one.
But we soldier on.
Made a HUGE crock pot of beef stew this weekend. Started with bone broth, and went from there. Having eaten it for the past 6 meals – not breakfast – it was really good. There’s ton in the freezer too.
Still following the food plan, still being pretty active, just not feeling the joy.