Posts Tagged ‘weight management’

My Fitness Journal

Written on October 1st, 2011 by sassymomno shouts

It’s been a month since I started my yoga practice and I have been practicing three to five times a week. This is the start of my journey to a fitter and a healthier me!

One month into the practice and I feel that I am already reaping some of its benefits. For one, I feel the happy hormones are always present, I am more energized every day, the grumpiness has lessened, much to the content of my kids and of course, my hubby :-)

Fitter by the day! As I deepen myself into the practice, I am discovering that my body can do a lot of stuff that I have not tried before. It’s liberating to undergo such thrilling poses that I never thought I can do, especially with my age now. I have felt the change when I go up and down the stairs and even just walking a mile… I am pleased that I don’t grasp for breathe or even if I do at times, it will take a lot of time to do so.

Weight management was my ultimate goal when I enrolled and I have been quite successful in doing so. Thus, it is in the maintenance that will pose quite a challenge but with discipline, I know I’ll be able to do so.

No more diet. My metabolism is faster now and I can eat whatever I want as long as it is in moderation. The exercise makes me eat less and I can even live with only yogurt for dinner… Can you imagine that?

More “Me Time”. Yoga practice is about creating your own space and every time I go to shavasana (corpse pose), I find time to relax and free my ever worrying mind. If there’s one thing I find it difficult to do is just to let go. Yoga has introduced calmness in my mind. Just by practicing Yoga is enough “me time” for me. I don’t even look for a great massage at the end of each session :-) Even though I feel some sore in my muscles every now and then, I don’t really dwell on it.

I look forward to practicing yoga every day and even if I still cannot perfect the pose, I don’t get intimidated. Besides, I have only been practicing for a month. Yoga has taken all my anxieties away, given me a clearer mind to think of what is NOW and let go of what the future has in store.

The old me would probably still be anxious about my ultimate dream (of having our own house) but now I just let go… Now, I would look at the elegant tubs at bathsofdistinction or the furniture and fixtures in the mall with much content for I know that I am blessed. And as long as hubs and I are working hard and giving it our best, we will soon reap the fruits of our labor :-)

Unsolicited comments

Written on July 13th, 2011 by sassymomone shout

I have been feeling good about myself lately, in terms of my weight management. I am able to control my food intake, do my regular cardio exercises, and most of all I can now wear clothes comfortably without having to worry much of the bulging tummy. I even had the guts to tuck my shirt and I haven’t done that in ages. Even hubby notices the change.

And just when everything seems to feel good, you hear an unsolicited comment comment from someone in the family telling me that I get fatter each time she sees me. What the …. ???? I have been working my ass out and that’s what I get. I did not even resort to pills, no matter how safe diet pills are.

I told hubby about it and he just laughed. Good thing I have quite a strong personality that I can handle these kinds of negativity but how about other people who easily get affected by these blunt comments?

People can sometimes be so inconsiderate. Blurting out words without regard for the rights or feelings of others. I guess the reason why Hubby laughed is that he is just as tactless as anyone can be. I often remind him not to start a “small talk” with anyone by saying something negative especially if its a female. My tips are not to talk about age, weight, and waistline when dealing with girls. It’s such a touchy subject.

In short, if you don’t have anything to say, just keep your mouth shut! Am I right?

Breathe in and breathe out …. I still feel good about myself and no one can take that away.

Oh well! This is me venting out… I am just human, ya know????

Supplements and Substitutes

Written on June 11th, 2011 by sassymomno shouts

Almost everyone acknowledges the fact that we need fiber in our diet however only a small percentage understand how important it is and where to get it. Fiber has an influence in our digestion from start to finish. The food that we intake should be chewed thoroughly, fiber contributes in slowing down the eating process by giving our stomach the feeling of being full. That’s why it is always advisable to start a meal with a salad or a lot of greens to satisfy our hunger preventing us from overeating.
Fiber also acts as a natural appetite suppressant which is important in weight management. It absorbs water which do not only gives us a pleasant feeling of fullness but it also impairs the ability of our body to absorb sugar and fats. These actually means that you can take small servings of these food while maintaining your weight keeping the insulin levels at a minimum while your body continues the process of burning fats. Isn’t that a delight?

Here are some of the foods which has substantial amout of fiber:

  • Whole grain brean
  • Cereals (all natural)
  • Vegetables – especially the green ones like spinach, kangkong, beet greens, and especially broccoli.
  • Beans – dried beans, peas, and other legumes
  • Nuts – peanuts, almonds, walnuts
  • Fruits – bananas, cherries, raisins and prunes and even dried fruits

Of course, we should also note that our food intake should always be in moderation and that does not exclude the food listed above. However, with the rigors of everyday life, we seem to forget that we need our daily dose of vitamins and nutrients, including fiber in the food that we eat which is why we need supplements and substitutes. These are taken in order to meet the required level of vitamins and minerals needed by our body.

Here are some of the many benefits of fiber:

  • Keeps your weight under control;
  • Improves digestion and bowel movement;
  • Lowers Cholesterol;
  • Preventing certain diseases like diabetes and colon cancer;

Before you start on any supplements and any other dietary substitutes, try checking the supplement reviews site and consult your physician.

Making a Lifestyle Change

Written on April 13th, 2011 by sassymomno shouts

Since the start of the year, I have been making lifestyle changes and I can tap myself on the shoulder for keeping it until now. It’s the 2nd quarter of the year and although it’s really hard, I have made extra effort to remain faithful to a promise …. A promise to make a lifestyle change.

I have had it with yo-yo diets, it’s really the way I eat and the activities that needs to be modified. To persevere and remain with it will be the ultimate challenge.

Ageing is part of everybody’s life and we cannot stop it yet we can things to modify the effects on our body. For instance, if I go three times a week to the gym, I help my metabolism. This way I maintain the weight I have if not shed off some extra pounds. On the food that I eat, I go for 5 small meals a day rather that 3 giant full of servings. Plus I chose to have leafy vegetables instead of going for meat. Well, of course there are cheat days especially when you are on vacation or attending a feast. I am only human!

The most important thing I have learned is to get enough sleep and sleep on time. Although people think that lack of sleep can make them lose weight, however from my own personal experience it does the opposite. There was a time when my addiction to blogging and internet made me stay up to the wee hours of the morning … and made me really fat! I have since changed my habit and I can feel the difference not only in terms of the weighing scale but of my energy level as well.

As for vitamins, I can say I have been a fan of supplements that’s including my husband. It’s an admission that my diet do not meat the recommended vitamins and minerals needed by my body. I go for supplements that I feel I need the most like Vitamin E and Vitamin C. Once I hit the big 50, who knows what the doctor would prescribe, I might be looking into testosterone cream for women to increase energy and reduce the mood swings (wink!)

I will stop feeding my Emotions

Written on February 27th, 2011 by sassymomno shouts

emoeating1Yes, I admit I am an emotional eater or compulsive eater as others call it.

They say that the first step to correct a problem is to accept it and that’s why here I am… Guilty as charged!

No matter what I do, even if I have an exercise regimen or take in weight loss pills, I now know that I cannot be successful in my weight loss.

I always give in to my cravings… I eat and pig-out when I am upset, too exhausted or  celebrating which I know is wrong. Adding to the fact that my metabolism isn’t helping at all, I should learn how to control myself.  I find comfort in eating especially my comfort food, chocolates. I always have a stash kept away for myself.

My weight problem has been a roller coaster ride for me. I guess the determination and the persistence is missing. Now, I am making a pact to myself — I shall stop FEEDING MY EMOTIONS!

Say what? Yes, no more giving in! This is way to hard but when you’re announcing it, I guess the pressure is on. A challenge to myself and this is Day 1.

Photo Credit.

Don’t skip meals

Written on July 15th, 2010 by sassymomno shouts

Skipping meals is probably one of the most common diet faux pas. Depriving yourself of food when you want to lose weight is one strategy that is guaranteed to fail. I know this from experience.

Here’s one reason why you should not starve yourself when you want to lose weight:  When you skip a meal, your body will starve and the tendency is to eat more than what you need on your next meal. So instead of doing yourself a favor, it has gotten you into a lot more trouble. The solution is to eat small servings at an interval of time. It is much better to eat small healthy servings rather than totally depriving yourself. In between meals prevents hunger pangs and gives you consistent amount of energy during the day.

When you want to lose weight, you need to find ways of promoting faster metabolism. This is the chemical process in which our body converts the calories that we eat into energy. And skipping meals or crash dieting will not boost metabolism, in fact, it even slows it down. Why?

When you’re body does not get the right amount of food at a certain time, it is threatened and goes into survival mode. It struggles to keep the calories and stores the fat, which means it tries to slow down your metabolism which is what you do not what to happen when you’re trying to lose weight. Many believe that they still have lost weight using this approach but any weight loss during these times would mostly come from decreased water retention and most often than not, you will not be able to sustain it due to loss of energy.

There are a lot of diet solutions out there but if you are trying to lose those excess baggages or just want maintain good health, the best way is to have healthy diet and fitness routine.

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Encouraging Fiber Rich Diet for Your Kids

Written on July 9th, 2010 by sassymomone shout

It’s a fact that child obesity has come to an alarming rate especially in the US. I have seen and known friends who have nurtured an obese child. Little do these parents know of the psychological effects of obesity among children. Obese children are most likely to grow up with low self-esteem.

saladI am fortunate that my kids have become aware of the effects of obesity not only from us, parents, but media also has a lot to do with it. Admittedly, kids are so into junk foods and loves fast food but as a mom, I discourage these kinds of food – maybe once in a while but not on a regular basis.

As much as possible, I want them to eat home cooked food and encourage them to devour in fiber rich food such as fruits, cereals, oatmeal and vegetables. I am so glad that I did not have a hard time letting them eat these kinds of foods. Fiber is not only good older people but it is very beneficial for children too. Since it is very filling, children tend to feel full after eating which discourages overeating. In addition, with proper fluid intake, fiber promotes regularity of bowel movement and prevents constipation.

Kids who will continue to have fiber rich diet will definitely have a healthy lifestyle. It does not only reduce the risk of heart diseases, you’re also assured that you won’t have to look for the best hemorrhoid treatment for your hemmorrhiod problems :-)

Losing Weight the Right Way

Written on May 15th, 2010 by sassymomno shouts

While there are a lot of fad diets available nowadays, the question is whether dieting is beneficial or not? Most diets may look effective at a quick glance but a lot of studies have revealed that it may not be helpful in the long run.

Although going on a diet may help you shed off those few pounds quickly but it’s maintaining the weight that becomes a challenge. Most people (myself included) gain more weight after three to six months of going back to their old routine of feasting.

Additionally, experts say that excessive dieting can cause a lot of health problems such as dizziness, diabetes, stroke and weak immune system.

Some diets also include supplements to help people lose weight a lot faster. There are a lot of safe diet pills offered in the market, they can help but the safest way to lose weight is still proper diet and regular exercise. Nothing can beat that!

Struggling with weight loss

Written on April 16th, 2010 by sassymomno shouts

Struggling with my weight has been the story of my life. I have tried so many things but one thing I learned, you can never be successful unless you have an exercise regimen — one thing I have failed to do due to my busy schedule. It’s the lack of discipline that makes me fail.

Even though I always watch what I eat, it never seems to work without the proper exercise. It’s choosing to have a healthy lifestyle — sleep, proper diet and regular exercise. Besides, it’s quite a challenge to choose the best diet pills that work that is safe and effective. Not that I don’t believe in those products, some have actually worked for me but I still need to sweat it out! There’s no easy way out … no pain, no gain.