Pass the Weight-loss and Workout Plateau

   HAPPY NATIONAL SIBLINGS DAY

My big brother as a little boy

What a week. I admit, I cheated a bit. Our car broke down, so I spent a few days driving all over northern Utah to get it fixed. We ate out and I ate desserts because that's what you're supposed to do when you're stressed, right? After all, desserts spelled backwards is stressed. Just makes sense. JK we all know that's NOT what you're supposed to do. But, a big thanks to my big brother for taking his Thursday night and full day Friday to help me fix my car. He rocks. And because it is National Sibling Day, I will tell you about him and how awesome he is! Blows my mind he's still single. He's the greatest. He plays rugby for USU and is going to grad school this summer for accounting. He's been my best friend forever. Here he is... Let me know if you want to be hooked up with him ;) Thank goodness he doesn't read my blog posts! At least that I know of...

Little Lyssa :)

Why stop with my brother?! My sister's cute too, huh? She's the little one in the back. If you can't tell, the major winks are apparently a family thing we like to do? Boys, if there are any that read, she's
single too. Darn best sister ever. She keeps the peace in our house and is going to school to teach special ed, or something like unto it. She's funny, smart, and loves... puppies? I don't know, that's all that's coming to my mind. Rock on.



Enough of me trying to brag about my siblings. There's a real issue I'm writing about today...
Weight-loss and Workout Plateaus. They're the worst, right? We've all seen it at some point. You see awesome results from a diet or more exercise that you're doing, then, all of a sudden, it just stops. You're not alone. Here's why you see this sudden stop in progress and a few quick fixes to try.

WHY DOES IT HAPPEN:  

I feel like we can all agree that Jillian Michaels has a good grasp on what she's doing. From her workout videos to Biggest Loser, she's got the whole diet and fitness thing in control. She explains that when we diet and exercises we decrease calories and increase exercise (duh). Our body tries to conserve those calories for the energy it needs resulting in our metabolism slowing down. BUT she believes plateaus are a myth. Say you cut out soda or candy, whatever it may be, your body will eventually get used to not having it. "Focus on what really matters", she says, "how many calories your consuming and how many you're burning."

HOW TO MOVE PAST IT: Keep your body guessing. The best thing you can do to move past it is increase your calories for a two-three days. (Sounds weird, right?) Anywhere between 1,800 and 2,400 calories. Of course it should not all be candy and cake and sugar. But, cheat days ARE GOOD. Don't feel bad about cheating on your diet, but when your cheat day(s) is/are over, count your calories. Don't loosen up the rules just because you liked the taste of your dessert yesterday. You'll have another cheat day before you know it.  Be strict again, but don't go under 1,200 calories.
Shocking your body is what it needs to get out of that plateau. 

Changing up your exercises is a great idea too. If you run every day and use the same three machines to work out certain body parts, change it up. Try a "Pintrest exercise" with moves you've never tried before, pull up Zumba videos on youtube and dance, try out the machine you've always wanted to (can be a great excuse to talk to the cute girl/guy you've been wanting to!), what ever you do, don't do what you normally do :). Here are a few "Pinterest exercises" I've been trying. I throw on my Spice Girls Pandora station and make my workouts fun! The workouts are tough, which is good, because when they get easy you need to change them!

Click for Workout

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Interview with Janie

Everyone, meet Janie. I met her my freshman year at Utah State University. She's seriously the nicest person I've ever met. I loved living close to her! Janie is from Farmington, UT. She's an FCHD major and wants to be a high school counselor when she graduates. Her favorite healthy meal is a Subway sandwich loaded with veggies, and her guilty pleasure is Cadbury eggs (isn't everyone's?!) A fun fact about Janie is that she's a sucker for boy bands. N Sync, Backstreet boys, Jonas Brothers "love 'em all."

Janie shared with me her experience, struggles, and dieting secrets along her journey to success. Take a look!

When did you start your diet transformation and what was your "breaking point" that caused you to start?

In August Janie had lost 50 pounds!

I have always been overweight, even as a small child. Growing up I tried all kinds of diets. I did weight watchers several times and was successful, however the weight alway seemed to come back. High school is when I realized just how bad it was. I remember looking at my senior picture and thinking, "is this how I want to live my life?" I lost a little bit of weight that year, but after my freshman year of college, I had gained it all back and then some. I was mortified. I hated myself and the way I looked. That is really when I started. I signed up for a half marathon and began training for that. I cut down my portion sizes and cut out treats and fast food. I worked hard, and by the time I completed my first half marathon, I was down thirty pounds. That was about a year ago, and since then I have lost about 25 more through constant exercise and mindful eating. I still have about 50 more pounds to lose, but I'm so much happier with myself. I am confident in myself and have learned to accept my body. It has been the HARDEST journey of my life, but the most rewarding and life changing. And I am running my second half marathon in about a month!

Wow, thank you for sharing, Janie! And good job on another half marathon! I don't know how you do it!! Do you know why you seemed to put the weight back on?

Yes! Definitely. I would be super strict for a while, but as time went on, I would be more lax, and eventually just stop [dieting] all together.

At her heaviest, she was a size 19/20.
Here she is in single digits in March.

As you've watched yourself go through this transformation, what have you learned? about yourself? About dieting? What products work/don't? 

I have learned so much about myself. I have learned to love myself, to have confidence in my own abilities. I learned to be patient and to not expect immediate results. I have learned that it's ok to make mistakes, and it's not the end of the world if I don't eat perfectly that day, or if I don't exercise six times a week. I have learned that's it's about balance!

Very true. And you're still working on reaching your goals, right? Do you have any advice for those who are working hard to healthier and are learning to love their body?

Yes! Still working on many goals . My advice is to never give up. If you screw up, try again tomorrow! Start recognizing the small changes in your body. You won't have a six pack overnight, but the small changes you see, be proud of! Be proud of your body and be proud of your courage to become healthier and happier. It's YOUR body, so love it.

Is there anything else you'd like to share? Experiences, tips, do's and dont's, etc.

Tips that have worked for me: not eating after 9, drinking 64 ounces of water. (This was tricky for me at first, so I used propel packets and dumped them in my water. Made it easier to drink!) not bringing money to campus. (So I couldn't buy fast food/vending machine items. I also LOVE the light progressive soups. You can eat the whole can and not feel guilty! 

WAY TO GO JANIE!!!!! 

How I Lost Two Inches in One Week

Guess who lost two inches and three pounds in just one week?! This girl!!

My stomach feels smaller, I eat less and the healthy foods help me feel great. Through the day I always eat about 1,100 calories and I notice a huge difference. I also have been able to enjoy a treat or two each week and still have noticeable changes.

Sorry it took so long to post. Three tests in two days that all count for half of my grade in the courses. Not a fun weekend!

I'm not going to spell out every meal I ate, but I'll add the good dinner recipes we had and exercises because I found some awesome ones!!

Recipes: 

It was a long week, and I wanted to mix things up a little bit. Here's a great copycat recipe for Cafe Rio that we love. I didn't add rice, dressing, or guacamole to keep calories down. Great meal!

Kraft's Fresh Takes are so great. There are so many flavors and you can change up your boring dinners. We love them! Here are the different kinds and recommended recipes. 

Workouts: 

First, a workout tip. My husband introduced me to these, and it's a great little energy boost before a workout. It gets your heart pumping a little more and helps you burn more calories. It's great :). 

Leg Workout

Seriously, this one is a killer. I've done it three times and my legs feel like they're going to fall off. My cellulite has noticeably gone down and my legs and butt look and feel great! Give it a try! I split up the big sets into a few separate parts (100 squats= 4 sets of 25 etc.) Let me know what you think.

Love Bob Harper's circuit workout. Swings are one of my favorites. When you use weight that's a little heavier, you can feel it all through your back, arms, legs, everywhere.

New Workouts and Much Needed Motivation

TGIF!!

If you're in the process of doing something to LEARN TO LOVE YOUR BODY, here is some motivation to keep going! It's all true. You can do it!

Need help with your workouts? Want to try something new?

Exercising can be hard, and can also get boring. My mom has been trying to lose weight (and has been doing an awesome job!) but her body is... well... old. She can't do all the things she used to! Here is a great exercise I sent her. You do your best and the exercises are pretty simple. Give it a try!! You'll do great.

Workout Credit

If you don't have access to a gym or don't want to leave your house, this "no-equipment CrossFit workout" is so awesome. I admit, it was really hard the first few times I tried it. I don't think I finished the full workout for at least a week after I started it. But that's okay! It felt so good and I saw great results in a short amount of time. On average, women burn 12 calories a minute doing this exercise (Yes!). It provides different variations of the exercises to keep your body guessing. I love it. Give it a try! I'm sure you'll love it too

Click for Workout

If you have extra time today, try looking around Bodybuilder.com at their workouts, recipes, fitness tips, and more. My husband introduced me to this site. It's for men and women and it's awesome :).



Diet Update: So far I'm feeling great from the diet posted yesterday. I'm not hungry, and I don't eat nearly as much. I am craving burgers, ice cream, and other delicious treats, but cheat day will come soon enough! Just got to hang in there. We can do it!

Can You Really Bring Sexy Back?

As mentioned in my original post, I'm going to prove which diets work. All the fads, the plans, you name it, I'll (try to) try it!

My first diet attempt is the reduction of calorie intake. I'll be consuming an average of 1,200 calories of healthy foods, eating every 2.5 hours, drinking lots of water, and keeping up on my exercises. I'll post what I eat, what workouts I do, and how I'm feeling. I started on Monday to see if I notice any changes, and I already feel great!

Photo 

Here's the promised "personal information" I mentioned on Facebook yesterday. My sweet husband was in class one morning and I was thinking of ways to surprise him while he was gone. Make him wish he was home with me. I took a look at myself, tried to make myself look sexy (or at least think I was sexy), and I couldn't do it. This is what I saw  ------------------------------>
I was disgusted. There were folds and fat where there wasn't supposed to be. I couldn't see how anyone, especially my husband, could find me attractive. That's the girl mentality though, right?! We're so hard on ourselves! 

So, I decided to do something. I searched for hours on how to look and feel better, and once I thought of a plan,  I found even more sites that tore my ideas down. I couldn't handle it. I've been lying to people for years about my weight. Time to change...

Again, I know I'm not huge, but I'm not happy. I've had similar measurements for as long as I can remember. My body is stubborn and so am I. I haven't been able to find a way to change for good.
Here were my measurements on Monday, March 24:
169 pounds, 39" around stomach, 35" waist, 13" arms, 26" thighs, and 1.5" of fat that I can pinch at my stomach.
But remember, I just want to feel better. Measurements are to help me show real results.

If I can eat these foods, so can you! I was the girl who couldn't eat food if it touched, refused to eat broccoli until about a year ago, and pretty much only ate green beans and corn as my veggies. Remember to try MyFitnessPal. It's fun and easy to use (see photo below). I would recommend eating fish for some meals too. I love it, but recently found out I'm allergic :(. Enjoy it! It's easy to cook and very tasty! Good luck!

Day 1: Through the day I ate Breakfast: Cinnamon Chex cereal with 1% milk  Lunch: 6oz cup of Strawberry Banana Yogurt with half a scoop of vanilla protein powder, a ziplock bag of popcorn, Snacks: 1/2 a fuji apple, 6 cocoa roasted almonds, half of a homemade banana dark chocolate chip donut (left over from the weekend) Dinner: (right) cheesy pasta with hamburger,  and a cup of V-8 Fusion juice.

Exercise: 25 minutes on the "weight loss" setting of an elliptical, 3 sets with 15 reps of all the following: 65lb barbell squats, 75lb weighted standing calf raises, 10lb dumbbell bicep curls, 75lb tricep dips.



Day 2: Breakfast: Two Energy balls Lunch: Slim Fast vanilla cream meal shake Dinner: (left) 1/2 a chicken breast of Honey grilled chicken, 1/3 cup kale chips, 3/4 cup grapes. Snacks: Special K dark chocolate granola bar, vegetable dish (.5 cup raw carrots, .25 cup raw cucumber, .25 cup cherry tomatoes, 2 tbsp italian dressing).

Exercise:10 minute walking on treadmill incline, 3 sets of 12-15 reps of the following: 45lb chest press, 45lb chest flies, 45lb pullovers, 75lb lat pulldown, 120lb back extension,  45lb shoulder press.



Day 3: Breakfast: Think Thin coconut chocolate mixed nut protein bar Lunch: Slim Fast chocolate shake Dinner: 2oz marinated steak (right), broccoli, and onion Snacks: 1.5 energy balls, cheese stick, strawberry banana yogurt.

Exercise: 20 minutes on "interval" setting of an elliptical, squat challenge:day 1, ab challenge, 30 reps of 15lb dumbbell side bends.


Day 4: Breakfast: Two energy balls. Lunch: Two fried eggs, 1 tsp chia seeds, and 1/4 avocado on one slice of whole wheat toast. Dinner: (below) Whole wheat pita bread, 1/4 cup tomato puree, italian seasoning, 1/3 cup red and green peppers, 1 tsp chia seeds, 1/6 cup cheese, .8oz cooked chicken. Snacks: string cheese,  Special K dark chocolate granola bar

Exercise: 10 min Running stairs, Fat-blasting workout, squat challenge day two, 2 sets of 30 butt bridge/hip thrusts.


I won't be measuring myself until Sunday, so stay tuned for the results on this diet! I will then continue it for one more week, and return to a healthy, but regular calorie diet. We'll see if it lasts!

Wish me luck!!!!!

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Fad Diets and Their True Results

Fad diets can work for some people. They're fun, trendy, and can sometimes show quick results! Is that the best choice for you?

Let's take a deeper look at a common diet fads and popular ways to lose weight:

Picture credit: justonjuice.com

Juicing: Many of my friends have tried "juicing." Yes, fruits and vegetables are healthy, and you will probably see fast results, but is it really worth it? Mayo Clinic, a great health/medical source, stated that "...there's no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself" (J. Nelson, Jan. 2014). You don't get the satisfaction from physically chewing your foods, which makes the few days of the fast less enjoyable. You also may be consuming more calories than you hope. 
Pauline Williams shares that although an orange only has 60 calories, you may have to use at least three to get enough juice for your recipes, along with all the other fruits and vegetables to put in your "meal". These calories quickly add up and may not be as satisfying as eating a low calorie meal. You are also not getting all the nutrients you need.
Once the few day fast is over, most people see the weight come back on as soon as they begin eating regular food again. My dear friend Courtney (right) (isn't she gorgeous?!) tried a day of juicing. Although she saw immediate results, her weight came right back on when she returned to her regular (still healthy) diet.
DConclusion: Juicing has its health benefits, but you have to be cautious of the calorie and sugar intake. You may see quick results, but you may also gain the weight back once you return to your regular diet.


Diet Pills/ Appetite Suppressers: Garcinia Cambogia is an example of a dietary supplement that claims to be "the top fat burner." Garcinia is a tree that grows in tropical locations, such as Indonesia. They grow pumpkin shaped fruits that claim to be an effective weight loss aids, and have other claimed medical uses. A few family members of mine have used this and they didn't see any results; however, there are positive (and negative) reviews on Amazon, some saying they lost 33 pounds!
I love Mayo Clinic because they are reliable, and they list a good deal of diet supplements along with their claim, their real effectiveness,  and common side effects. Be sure to research the diet supplement before taking the challenge. Some can be very dangerous!
DCConclusion: It really depends on who you are and your body. Again, take a look at Mayo Clinic's reviews. Sometimes they work, sometimes they don't. ALWAYS research before taking your choice of supplement. 

Paleo Diet: The Paleo Diet is known as the cave-man diet. In this diet you consume the foods that would have been available back in the Paleolithic era. You are encouraged to eat fresh vegetables and fruits, lean meats and seafood, and healthy fats (seeds, nuts, etc.). You're essentially taking out all refined sugar and grains. This is where the Paleo Diet has it right, taking out sugars can enhance weight-loss.

Picture Credit: reneeclerkin.com

This diet has you removing entire food groups from your diet. That's where it goes wrong. Whole grains and dairy products are an important part of your diet! US News posted rankings for several categories for the Paleo Diet. Overall it got a 2.0 from expert reviews in categories such as short and long term effects, nutrition, and safety. However, when trying to find consumer reviews, they didn't seem to bash it as badly as the experts. CBSNews and Huffington Post both have articles about the Paleo diet, varied comments about its success.
DConclusion: Experts rank it the last of the fad list. It's not very healthy and you're not getting the nutrients you need.  Consumers may see results, but they are not healthy ones.

Lowering Your Calorie Intake: There are many varieties of the lowering caloric intake diet. You have Slim Fast, Special K, Medifast, South Beach, Atkins, and many more. This is where people see the most success, but you have to be careful not to let your body go into "starvation mode" by cutting out too many calories. Your body needs a certain number of calories to function properly each day. Yes, the number varies, but you're able to cut down a few calories from what you're taking in now. Programs such as Slim Fast and Medifast cut your calories down to 1,200 a day. You eat about every 2.5 hours and their designated snacks/meals have a balance of the nutrients your body needs. It can be difficult, and you never get very full, or stuffed, but you're body is satisfied and it's a healthy means of losing weight. Loretta Shepherd is a great example of someone who took on the Medifast diet, saw quick results, and is still seeing results today. She began the diet (which supplies most of your meals, resulting an average of 2-5 pounds lost a week) in August of 2013 and is still doing it today. Between August 17th and November 8th, she lost 30 pounds! Take a look at her transformation! Way to go Loretta!!!

You don't necessarily have to buy the plan from Medifast. If you decrease your caloric intake (consuming around 1,200-1,500 calories) while being aware of your nutrients, you'll see great, healthy results. The MyFitnessPal app is a great tool to help you track your calories and nutrition to always make sure you're getting what your body needs!
**New addition below**
Comparing SB, Atkins, and Special K: Each of these three diet choices all have the same concept. You replace your meals and snacks with their products, then make your own healthy dinner. Atkins has a wide variety of products. They make it more enjoyable to "diet" by allowing you to switch up your foods frequently. Atkins does have the highest calorie and fat content, is tied for the lowest amount of fiber, and highest total fats. It does have the highest amount of protein, and may be more filling. Special K has a smaller variety of products, the lowest calorie and fat content, but the highest carb count. You probably won't get as full with these products, but they sure do taste good :). SB is kind of in the middle of nutrition facts, but have a very small selection of foods. I picked two products that were the most similar (a chocolate chip meal bar from each line). Here's a chart of the info I'm looking at:

	Atkins	Special K	South Beach
Calories	200	170	180
Cal. From Fat	80	40	?
Carbs	19g	26g	24g
Fiber	5g	5g	9g
Protein	16g	10g	12g
Total Fat	9g	4.5g	9g

I've always favored Special K, because I like the taste of their products better, but each has their benefits. If you're looking for low carb- pick Atkins. Low calorie and fat- Special K. More variety- Atkins. Keeps you full for longer- Atkins or SB.

CConclusion: This is a healthy way to loss weight and a more sure way of keeping it off. Just be sure you aren't starving yourself and are getting the appropriate nutrients for your body :)


New Addition**

Raspberry Ketone: Another fad diet supplement is Raspberry Ketones. It was hard to find credible sources, but I'll share what I found! First, I checked the product reviews. As most supplements, it was split pretty evenly of good and bad testimonials.
Fox News ran a report last February on Raspberry Ketones and claimed "to date there is not even one human study demonstrating any weight loss at all as a result of consuming raspberry ketone. Huffington Post said the same.
Consumer Review did a more in-depth study. They took all the different brands and found that a lot of the ones being offered are fake. They have unnecessary filters and bad proportions which make the pill ineffective (further explanation on their website). The did find three brands that "passed their tests" and placed them in order. If you are going to try the Raspberry Ketone supplements, I recommend checking out the Consumer Review page and their studies and what to look for in each brand you're considering. Let me know what results to find!


What diets have you tried? Have they worked? What diets do you want to learn more about? Share your secrets!!

                             

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