08/19/15- Paula Maier's Healthy Living Exercise/Eating Journal; Sunday

by Paula (Clean Eating Expert) 20. August 2015 20:27

 

An issue that many people have trouble with, especially when you’re older is to gaining back weight after losing some. This process of yo-yo dieting can be physically and emotionally damaging. 

Emotionally, having the numbers on the scale, and your clothing size bob up and down can lead to depression, helplessness and binge eating.  It is hard to want to continue with changing you’re eating, if you will probably gain the weight back, and more!

Physically, regaining the weight can change your body composition, your metabolism, and especially in older women, the pounds regained can return as fat mass rather than muscle mass, according to a study from Health Day News.    http://www.cincinnati.md/oh/cincinnati/con-article/660009/weight%20training%20for%20men/most_weight_regained_by_older_women_is_fat_study_finds.htm .  Part of the reason that the weight gain comes back as fat is partially determined if you achieved the weight loss due to a combination of food modification and exercise.  If it was through exercise as well, some of your weight/fat loss will be replaced by muscle (which weighs more than fat, but ignites your metabolism).  If you are sedentary but just eating less, what will happen when you’re eating returns to the lifestyle you had before starting the diet?  Weight gain! 

The study shown that; " The researchers evaluated the women's body weight, lean mass and fat mass before the diet, right after weight loss, and six and 12 months later. At one year, the researchers zeroed in on 68 women for whom complete records were available. Fifty-two (76 percent) had regained some weight, including 11 who weighed more than at the study's start. Sixteen were still losing weight.

The study was published Dec. 13 in the American Journal of Clinical Nutrition.

The women in the study were sedentary, and their average body mass index (BMI) at the start was 33. BMI is a calculation based on height and weight, and a BMI of 30 is considered obese.

The importance of this study shows the critical link between successful weight loss and implementing a healthy, well-balanced, whole foods diet that ALSO INCLUDES regular cardiovascular, and weight bearing exercises.  Make one positive change today.  You can do it!

                                                                              Saturday 08/19/12- Exercise Diary

stretch/mobility DVD- 55 minutes

swimming with my kids

Saturday 08/19/12 - Food Diary:

Breakfast-

2 piece Ezekial whole grain, no gluten bread, egg sandwich with a whole egg, 1 oz. goat cheese (285 cal.)

A.M. Snack-

1 cup non-fat cottage cheese (160 cal.)

1/2 cup of rasberries (30 cal.)

Lunch-

lo-carb wrap with 1/2 cup organic black beans (washed), 0 % Greek yogurt, mango salsa, 2 oz turkey, asparagus - (300 cal.)

1 whole sweet potato (100 cal.)

P.M. Snack-

1/2 nectarine( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)

1 small oatmeal raison/chocolate chip cookie (175 cal)

Dinner-

5 oz marinated flank steak ( low sodium tariake)(210 cal.)

 homemadestrawberry soup ( 190 cal.)

sauteed snap peas, leeks, 1/2 tsp sesame oil (good for digestion) ( 75 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)

TOTAL CALORIES- 1930

 

 

 

 

 

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Paula's Healthy Living

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