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i haven't done the 30 day shred, but when you grocery shop how about picking up those special k thingies with milk? or those fruit thingies in the bottles, they count for like 1-3 servings of fruit, that way you can grab em and go, you know? also, is there anyway you can throw a spinach salad together with maybe some feta cheese and stick it in the fridge at work? afterwards just drizzle some olive oil on it (my favorite yummy salad btw)
Stick with it! You know, I never EVER get on a scale unless I'm at the doctors. I always gauge my weight by how my clothes fit.
I know you know this because you stated it above. Your diet is KEY in helping you to lose weight. You want to make sure you're getting a lot of protein as well. Breakfast is one of the most important meals of your day. I'm always rushing to get out the door in the morning so I just throw an oatmeal packet (LOW SUGAR) in my lunch bag (PACK YOUR LUNCH THE NIGHT BEFORE) and eat this when I get to work.
Fruits and veggies don't have to be expensive. And as soon as you get home from the store, start cutting up the veggies so you can snack on them. And if you buy a family pack of chicken, try to prepare your chicken for the week on a Sunday, this way you don't have to take the time to cook during the week...well, not so much time.
How long have you been doing the shred. AND, are you drinking water?
Don't forget to take into account the fact that muscle weighs more than fat. From what I've heard 30-day shred is a lot about toning up and building muscle, so you may gain weight, but you should pay more attention to how your body looks and feels than how much you weigh.
@crebre Thanks! I knew you'd be the first to respond! :)
I do like the special K things. I didn't think about getting little juices to go. I'll have to look when I go to Walmart again! I won't have time to go after school. I guess I've never had feta cheese, but I'm kind of scared to try! haha. I did find green giant personal servings of veggies-40 calories each! I have that at work when I can use a microwave.
I didn't really think about the muscle-forgot about that-my abs are getting a little stronger.
I don't drink as much water as I should-only about a bottle of water a day.
I'm probably relying on exercise too much, but I do know that I have a lot to work on nutrition-wise. I've only been doing the shred about 2 weeks-but the first week I only did it like 3 times.
First of all - great job sticking with the 30 day shred!! That is seriously impressive!
I also have a hard time getting the requisite number of veggies, ect. during the day. :( I think you just have to do what you can. (And I am studying nutrition, so I really should be more on top of this...) I wouldn't worry so much about the 3 servings of dairy, that is mostly for calcium and the studies today show that weight bearing activities (like the 30 day shred!) are more important in preventing osteoporosis and you can get calcium in other foods like green leafy veggies.
If you have time in the morning you could make some oatmeal, or toast with peanut butter, and have an apple on the side - that usually fills me up in the morning. If you are going through a drive-through just try to get something with some protein so that it will fill you up. It is actually better to eat more for breakfast and lunch and less for dinner if you can.
Have you measured yourself? I know it is frustrating, but you may have gained a pound because you have more muscle and less fat. Plus, your weight can fluctuate during different times of the month and because of stress, lack of sleep, etc. Measuring you waist, hips, etc. will give you a more accurate idea of where you are. And, it is really fun and motivating to make a chart with your starting measurements and record them as they shrink!! (Ok, I may just be a dork...)
I spent so long writing that I didn't see the other comments...lol
@pmerr:only a bottle of water a day?! you're dehydrated as heck as well!! you should up that to 8 bottles!! and feta cheese is my nirvana. i LOVE IT and actually eat it on pizza too (speaking of which i can't waitt o go home to my fave pizza place)! and about being the first to respond, lol yeah i am on here way too much but i love it here it keeps me relaxed!!
I did measure myself a couples weeks ago. Not recently. I was going to do that about once a month.
@crebre-haha yeah-I love it here too-I'm on here way too much-like...I should be studying for a test or doing one of much huge projects!! :) I know about the water. I only bring one with me to school & am here most of the day- I could probably get about 2 in while I'm here & a few at home. it's just hard to get started with it.
Water, Water, Water!!!! And yes, muscle weighs more than fat. I am going to get started this weekend (hopefully my knee feels better). It's too bad we didnt' live closer, or we could be workout buddies! I'm about 45 min outside of Rochester.
Keep up the good work though...you'll see the results!!
Also remember your weight fluctuates depending on your monthly cycle as well. When I was doing Weight Watchers, I would always skip when I had my period ebecause I always didn't lose or gained those weeks, and then I was right back on course the next week. Don't get discouraged!
@wdw-I know!! That would be so fun to be work out buddies!! We'll just have to online! :)
Yeah- I usually gain/don't do anything when it's my time of the month, but I have 2 weeks I think until I should be getting it. Well, a week now.
Halloween definitely wasn't good to me though! Too much candy!
Well, something I have heard from doctors and trainers is that home scales are VERY inaccurate. If you go to weigh yourself, go to the gym or next time you see a doctor and they will give you a more accurate number. Secondly, anytime you begin working out you shouldn't really be focused on the 'weight' anyways - it's about building muscle which burns fat even when you aren't exercising. The pound you gained, is probably mostly muscle, which actually weighs more than fat. Please don't let this get you discouraged - if you weigh yourself, I'd say maybe do it once a week or so and then write it down. You will start to see a difference over time once your body has started adjusting to your new regiment.
Another reason you may gain weight after starting a new exercise regiment is that sometimes your body is used to getting X number of calories/fat a day, and now you are exercising to use some of those calories instead of your body storing them. Basically, your body isn't sure if you are exercising or if you were on a plane that just crashed onto a deserted island and are burning calories looking for more food and shelter (so it's storing more of what you eat just in case you can't find more food, it's a survival thing).
Bella
When I was doing to 30 day shred, and only the 30 day Shred, I could tell that I was getting fitter and my strength and endurance were increasing, but the Shred wasn't a good weight loss workout for me. I know lots of other bees have done the Shred, but I didn't really find any posts about actually losing weight due to doing the Shred, and only the Shred with some moderate dieting. Honestly, I think 20 minutes is not nearly long enough. I know the Shred workouts are super intense, but you might get better results if you do the Shred every-other day and on off days do 45-60 minutes of pure cardio, with as much intensity as you can muster.
@bella-I only weigh myself once a week-I know it's not the most accurate scale, but it's pretty close & does the job-
Thank you everyone for your help & encouragement-i really do feel better!! :)
On a side note-my first class was cancelled today!! I can sit here for another hour & talk to you guys!! :)
Pmerr -- I second what the other bees are saying about good old H2O. I read once you're supposed to drink half your body weight in oz of water. So if you weight 150 pounds, you should be drinking around 75 oz in water per day! Personally, I see it reflected in my weight if I don't drink enough water, and I get headaches, and am typically crankier than usual.
Also, with regard to weighing in -- I like to weigh in in the a.m. and after my um, business (sorry for the TMI!) has been taken care of. It can make a big difference!
As for getting in more healthy foods, I'd try to add one more veggie or fruit to every meal and go from there. If you overdo it, you'll get sick of them and go back to eating bad foods, but if you just try to modify your diet a little bit at a time, I think you'll have more success.
@cupcakesprinkles-thanks!! with the weigh in-that's exactly what I do haha! thanks for the tip about eating healthy foods
Here's my question...if a pound = a pound, how does muscle weigh more than fat?
Doesn't a pound of muscle weigh the same as a pound of fat?
Can someone explain this to me because it might just be me being clueless.
I used the 30 day shred. While I didn't get 'skinny', I think I lost at least 15 lbs pre-wedding, with only really working out for the 2 mos before! Plus, I lost a lot of tummy fat!
It could just be a temporary weight gain, as you gain muscle but not yet fat burning as much as you will w/ that extra muscle!
As for healthy breakfasts, what about a pre-made smoothie. My hubby and I have actually started drinking Ensures! At first, we joked about being 80, but the chocolate ones are pretty good, and they give you lots of extra vitamins. (We started when I was diagnosed w/ 2 vitamin deficiencies.)
Also, on WB, I found out about sparkpeople. That REALLY helped me. I didn't follow their plan, exactly, but I did track my calories there and my waist size, etc., and it added an awareness. I actually took 2 online plans and 'averaged them', but I liked the spark tracking better. One plan was exercise heavy, one was very diet focused, but they both worked out to the same # of calories (post-exercise) 1200-1500 each day! If you go over that average in a week, you just exercise extra! Of course, yours might be different for your height/weight...I was about 5'10" 182 when I started.
I RARELY ate anything w/ sugar and for the last month gave up dairy. (For me, that is my pig out item, and I also tend to break out when I eat a lot of dairy.) Good luck.
Ugh, I'm feeling kind of the same way this morning! I've been running 15-20 miles a week, I walk about two miles a day in my commute, and I keep GAINING weight! It's very frustrating.
I'm going to start keeping track of my calories on something like Spark People and try to get more weight lifting in. I also agree with other posters that water is key. I drink probably 3L a day.
I'm also going to make an appointment with my MD for my yearly checkup because this seems strange to me that I'm working so hard/eating right and gaining weight. Frustration :o(
thanks! I'll look into sparkpeople...I'm mostly looking to lose my tummy fat & tone my arms and such...well, my thighs too haha!
@hotchildinthecity - Are you training for a marathon? Or you just enjoy distance running?
@stephingPA....1lb of muscle weighs the same as 1lb of fat...it's just that muscle is much more dense than fat, so gaining a lb of fat will look much different than a lb of muscle. Also, if you are using those fat % readers that you hold in your hand it's calculating your body fat percentage based on the speed of a small current passing through your body. Muscle contains a much higher percentage of water than fat does, this is how there calibrator things work. The faster the current passes theoretically the less body fat you will have. These things are tricky though because if you are dehydrated they will give innaccurate reads. It takes into consideration your weight and height too, so these are other factors.
@pmerr I wouldn't stress too much I often have the problem where I don't lose a lot of weight even when I am working out hard core. I will tend to lean up, but the scale will often take time to move.
@StephinPA: Training for a half marathon in January! And then if that goes well, maybe the NYC Half in March :o)
no prob...I took so many nutrition/phisiology classes in college I should remember some things!!
Also, another tidbit on food:
fat has 9kcal/g
protein and carbs have 4kcal/g
Hi!
I'm a nutritional consultant and personal trainer...and I can tell you that exercise is great and is an essential part of weight loss, but diet is 70% of the equation. If you don't eat right you're never going to achieve the kind of results you desire.
I get a great amount of my veggies and fruits in the morning by having a green monster. I have a half a banana, a cup of raw spinach, a couple baby carrots, and a mix of whatever fruit i want that day. Today I had rhubarb, cranberries and blackberries. Add a spoonful of flaxseed, a scoop of protein powder, a half cup of soy milk and blend! It sounds like a lot, but it takes me about 3-5 min to make.
...and i promise you can't taste the spinach. at all.
For lunch a good mix of protein and carbs, like on the cheap i like a can of tune and a good mix of veggies: broccoli, carrots, green beans, cauliflower, radishes, summer squash... whatever you have about. I top it with some Spike seasoning and cayenne, maybe some salsa and it's really quite good.
It's also easy to pack for lunch. Bring healthy snacks to work like apples and baby carrots...stay away from salty snacks because they leave you with cravings for more. Or something sweet to offset the salt taste in your mouth. It can cycle into a snacking spree.
I recommend you check out Clean Eating magazine. For really reals. Eating clean is the #1 way to lose weight in my opinion.
As long as you are not eating too many calories where you would gain weight due to fait, there could be a number of reasons:
1). You are adding muscle, which weighs more than fat
2). You are retaining water - its normal to fluctuate 2 pounds or so every few days depending on the amount of water you have been drinking and/ or retaining
I don't really know what this entails but my roommate did the P90x workout and food plan and he lost a lot of weight that way.
One pound is peanuts. There are so many reasons that you could be a pound heavier on one day and lighter the next. Its so normal to see that kind of fluctuation. Don't stress about it.
PS. your weight will fluctuate 3-4 lbs on a daily basis.
I wouldn't weigh yourself more often than once a week for accuracy.
Calories in need to be less than calories out in order to lose weight. Working out is only part of the equation. Someone told me that abs are made in the kitchen not at the gym. I think Abs Diet for Women is a sensible and good eating plan for women combining all food groups- good carbs, high fiber, fruits, veggies and lots of protein. Protein I think is key to controlling hunger. Also keep in mind not to go by weight alone but by size. I have been eating good and working out, but have lost zero weight. My clothes fit better and when I got my body fat measured I lost 3.5% so all that extra weight is muscle. Just keep up the good work, stay positive, and the weight will come off. We did not gain weight over night so we won't lose it over night either.
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ugh. So I weighed myself today-I gained a pound :( I know it's not much, but I've been doing the 30 day shred, and have done it 4 times this week. It's just disappointing that I feel like I'm doing good work & it's not paying off yet.
I know I don't eat as good as I should. I mean, I don't go & eat whatever I want-I have good portion sizes, but I should have more fruits/veggies, and I probably don't eat the recommended amount on the food pyramid-you know--3 a day of dairy--I don't really do that. So I know I have some work. It's hard to eat well in the morning since I just grab & go, and don't have the $$ to spend getting something "healthy" on the way in.
Any tips on getting more healthy foods in? How long until you saw results on the 30 day shred?
Thanks!