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Thread: Weight Loss Challenge: start


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Permlink Replies: 8 - Last Post: Jan 6, 2011 8:03 PM Last Post By: walk4fun
Greg Mumm


Posts: 13
Weight Loss Challenge: start
Posted: Jan 2, 2011 10:56 AM
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Here's the challenge: pick a goal you'd like to achieve in six weeks (Feb 12th). Maybe you'd like to lose a couple of pounds.

Note, however, that six weeks isn't much time to lose weight, rather two or three months would be more realistic, so, instead, you may want to focus on developing habits that will allow you to lose the weight.

Habits are first cobwebs, then cables.
-Old European proverb
If new habits are a stretch, then another goal could be to try something new every week.

The one thing I ask is that you really commit. This isn't a post you read casually, it's a post you do actively. Take action, no matter how small that action is. Deal?

Goals tips:
  • Make your goals crystal clear.
  • Invoke strong feelings. This gets the change started. Get excited!
  • Include the people around you, like your friends and family, church members, or the people is this forum.
  • Write them down. Post your goals in public (here?) and apply some pressure.

Goal examples:
  • Every week I will try a new healthy food so I look great by Spring. Once I start, maybe I won't stop!
  • I'm going to go for a short walk every day for six weeks because I want to live long enough to see my grandkids.
  • I will join a gym and go at least twice a week no matter how scary and uncomfortable so I can empower my kids with good habits.
What is your goal?
ssandy


Posts: 4,842
Re: Weight Loss Challenge: start
Posted: Jan 2, 2011 1:02 PM   in response to: Greg Mumm in response to: Greg Mumm
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I am always working on new healthy ways to eat and live, daily. (shoveling snow 4 times for two hour stints in less than 48 hours works very well I might add) Meantime I also rode my bike with 10# ankle weights on for at least a half hour a day if not an hour and a half...any time I'm in front of the tube. My recommendation for folks is to try Kashi. I'm not one for preprepared foods, but if you check your freezer section these kashi folks have loads of good ideas and are also a good source of ideas for homemade as well. Give it a go!
walk4fun


Posts: 53
Re: Weight Loss Challenge: start
Posted: Jan 2, 2011 1:02 PM   in response to: Greg Mumm in response to: Greg Mumm
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I need to become aware of everything I eat each day again so for the next 6 weeks I want to keep a journal of what I eat. I also just got a new treadmill and want to commit to using it 5 days a week. I am hoping the side result of that diligence for 6 weeks would be a few pounds lost as well but that won't be my primary focus. I'm ready to hit the ground "running!"
naiz


Posts: 80
Re: Weight Loss Challenge: start
Posted: Jan 2, 2011 3:32 PM   in response to: Greg Mumm in response to: Greg Mumm
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My goal will be focusing on changing my eating habits. Each day I will have a side side along with a Lean Cuisine for lunch and dinner. I made all of the salads today so all I have to do is grab them out of the fridge. I have also stocked the fridge with fruits and vegetables to snack on. My goal is if it's not healthy, it doesn't go in my mouth. I will also be keeping a journal of what I eat. This was a necessity when I lost 76 pounds using Weight Watchers last time I set my mind on losing weight. I know I was always surprised by how little food I needed to eat compared to the amount of food I used to eat.
walk4fun


Posts: 53
Re: Weight Loss Challenge: start
Posted: Jan 2, 2011 5:23 PM   in response to: naiz in response to: naiz
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I just planned all our evening meals for the week so when I get home from work I am not taking the easy way out and getting take out! Good luck this week!
Smiley1965


Posts: 8,211
Re: Weight Loss Challenge: start
Posted: Jan 4, 2011 3:29 PM   in response to: walk4fun in response to: walk4fun
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A group from work has started a challenge as well. I'm thinking my plan is just rely on the stress of selling my house without having another house to go to be my weight loss strategy :)

Actually, losing a few pounds is always on my list of things to do. Hubby had a heart attack in October, so that has certainly motivated us to eat healthier, which we have definitely been doing.

Exercise is my downfall. I do enjoy walking, and that's about the only exercise I'm willing to do. It gets more difficult in the winter, but I enjoy going outdoors down to 20 degrees or so, and try to walk at lunch every day. I have an MP3 player now, with all of my CD's loaded on it, so walking alone is more enjoyable now.

Hubby wants to get a treadmill, but since we're in the middle of moving, we won't do until afterwards. Hopefully he will walk with me; he even mowed us a trail around our pasture.

Eat less, move more (this was kind of the summary during our work meeting today)
HuskerFan4

Posts: 74
Re: Weight Loss Challenge: start
Posted: Jan 5, 2011 11:26 AM   in response to: Smiley1965 in response to: Smiley1965
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Saw your challenge, and am a day late, in starting. However, better to start late, then NOT at all!!

I think your 6 week challenge is too short. However, maybe I can trick my mind into thinking short term, and extend it to life term!!

A MD friend said to drink a glass of water, while you are eating. This fills up the stomach faster, and make you think you are full. The eight glasses of water a day, still a great idea.

I am still writing everything down, and chewing sugar free gum. In the evenings, keeping my hands/mind busy instead of thinking of snacks. (scrapbooking, cross stitching,puzzles, etc.)

I hate to walk. But walking with a gabby friend, really helps out! It is amazing how far you can walk, when you are talking!!
walk4fun


Posts: 53
Re: Weight Loss Challenge: start
Posted: Jan 6, 2011 8:03 PM   in response to: HuskerFan4 in response to: HuskerFan4
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Agreed! I find we even walk faster if we are both talking!
ssandy


Posts: 4,842
Top 10 Health foods (Mayo Clinic)
Posted: Jan 5, 2011 9:05 PM   in response to: Greg Mumm in response to: Greg Mumm
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Health foods: Building blocks of a healthy diet
Give your diet a healthy boost with these 10 health foods. They're among your best bets for eating well because they meet at least three of the following criteria:
 Good or excellent source of fiber, vitamins, minerals and other nutrients
 High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
 May help reduce risk of heart disease and other health conditions
 Low in calorie density, meaning you get a larger portion size with a fewer number of calories
 Readily available
Find out more about these health foods and how easy it is to include them in your diet.

Almonds
These tear-shaped nuts are packed with nutrients fiber, riboflavin, magnesium, iron and calcium. In fact, one serving (about seven almonds) has more calcium than any other nut 23 milligrams. One serving also provides 15 percent of the Recommended Dietary Allowance (RDA) of vitamin E. Like all nuts, almonds provide plant protein, so you don't need to eat so much meat. And they're good for your heart. Most of the fat in almonds is monounsaturated fat a healthier type of fat that may help lower blood cholesterol levels.

Apples
Apples are a good source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and other blood vessels healthy, and aids in the absorption of iron.

Blueberries
Scientists have shown that blueberries are loaded with compounds (phytonutrients) that may help prevent chronic diseases. Blueberries may also improve short-term memory and promote healthy aging. Blueberries are a low-calorie source of fiber and vitamin C 3/4 cup of fresh blueberries has 2.7 grams of fiber and 11 milligrams of vitamin C.

Broccoli
Besides being a good source of folate, broccoli contains phytonutrients a group of compounds that may help prevent chronic diseases such as heart disease, diabetes and some cancers. Broccoli is also an excellent source of vitamin C an antioxidant that protects your body's cells from damage. It is also an excellent source of vitamin A and is linked to preserving eye health.

Red beans
Red beans including small red beans and dark red kidney beans are a good source of iron, phosphorus and potassium. They're also an excellent low-fat source of protein and dietary fiber. Red beans also contain phytonutrients, which may help prevent chronic diseases such as cardiovascular disease and cancer. Don't like red beans? Substitute another kind to enjoy beans' health benefits.

Salmon
Salmon contains omega-3 fatty acids a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, and they help decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke. In addition to containing omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach
Spinach is high in vitamins A and C and folate. It's also a good source of magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy. The carotenoids found in spinach beta carotene, lutein and zeaxanthin are also protective against age-related vision diseases, such as macular degeneration and night blindness, as well as heart disease and certain cancers.

Sweet potatoes
The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which is converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. In addition to being an excellent source of vitamins A and C, sweet potatoes are a good source of fiber, vitamin B-6 and potassium. And like all vegetables, they're fat-free and relatively low in calories one-half of a large sweet potato has just 81 calories.

Vegetable juice
Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables (except some of the fiber) and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes contain lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat germ
At the center of a grain of wheat is the wheat germ the part of the seed that's responsible for the development and growth of the new plant sprout. Although only a small part of the wheat seed, the germ contains many nutrients. It's an excellent source of thiamin and a good source of folate, magnesium, phosphorus and zinc. The germ also contains protein, fiber and some fat. Try sprinkling some on your hot or cold cereal.