I have been off my feet since Memorial Day due to an injury and am gaining weight. Any weightloss ideas? Help!
Eat less. The only way weight loss happens is to have a caloric deficiency. It is easy to determine how many calories you take in, but is very, very difficult to determine how many calories you burn. One way of eating less and not losing muscle is to have a day or two where you only eat vegetables and meat (I recommend range/grass fed). Don’t do this for more than a couple of days though.
Sherry, why don’t you try resistance training using elastic tubing or light weights. You can still engage in endurance exercise but the emphasis should be on muscular endurance.
Muscular endurance training will transfer well when you get back on your feet.
Muscular endurance training involves training with light weights and high repetitions in the 12-25 range. This will also stave off muscle loss.
Can you engage in any core training? BTW core musculature are the muscles that run from your neck down to your glutes (front, back and sides.
As far as eating is concerned, I would encourage to take advantage of all the wonderful summer fruits and vegetables and limit your intake of processed food.
I wish you a speedy recovery! 8))
Watch your portion sizes! The amount you eat or drink plays an important role in your energy balance strategy. You may be eating more than you realize (MyPlate.gov). It’s a balancing act learn what it takes for your body.
The National Institute of Health recommended 1000 to 1200 calories a day for weight loss in overweight women and 1200 to 1500 for overweight women (1998).
As Joanne points out summer is resplendent in colorful fruits and vegetables, eat them as guided by the new MY PLate guidelines, with half of your plate consisting of these carbs. Eat 3 oz of lean protein per serving to maintain muscle mass and satiety.
Avoid any refined foods, cut sodas, sugary and baked treats, cut back on sodium.
Journal food intake by using one of the many online journals see Sparkpeople My Trackers. It is a free member only access. Here you can be mindful of the volume of food you eat a day.
A few more tips….
Do not bring trigger foods into the house
Eat breakfast
Weigh weekly
Pair fruit with protein for satiation
When dining out hit the vegeatables hard with grilled fish or chicken breast
Have a plan
Work the plan and track it
Eat high fiber with lots of water
Know your trigger areas to eat, (ex. watching TV) and emotional triggers, and have an alternative relief
Be mindful
Eat at least every four hours
Stay away from anything white and refined, it has no nutritional value and does not satiate
Moderation not deprivation
Put your goals where you can see them daily
Recommit daily by applauding your efforts
Make goals health related
Stay well,
Danielle
