Point 2.) EAT WELL

Back in mid January 2007, I weighed at 270 lbs.  I was at 197 lbs by July 2007. I lost the weight the wrong way by starving myself. I didn’t do it intentionally (so I thought) because I was mostly on a liquid diet. I felt great, but I gained it all back (plus more!). By May 2009, I was at 260 lbs. By July 2010, I was at 297 lbs.

I started to exercise in July 2011, and I just lost a total of 80 lbs (March 12, 2011). I should have never been at 297 lbs! I am sharing this because I want you to reach your goal.  You’ll be conscious of what you eat when you understand how it benefits you.  Let’s begin. 

WHAT ARE CALORIES?

Calorie is energy.  On a lazy day, you can still burn 2,000 calories. However, on a lazy day you are probably eating junk food, drinking soda, and consuming over 2,000 calories. Therefore, you are eating more calories than you are burning. This will cause you to gain weight because the extra calories will turn into fat.   

I like to eat as healthy as possible on the day I am not exercising.  Make your calories count by preparing healthy meals! 

DON’T STARVE YOURSELF

Keeping a low calorie diet doesn’t mean you need to starve yourself.  Also, your body stops to burn fat when you starve yourself because your body is conserving it for energy. Finally, you get cravings when you do starve yourself, and it leads to binge eating.  Hence, you start to crave that chili cheese burger.

Questions to consider before you do grab one:

•       Are you craving it because you didn’t eat all day? 
•       Has it been a while since you had one? If so, when was the last time you had fast food?
•       Are you going to order chili cheese fries with that?
•     What benefits do you get out of it? 
•       Is there a healthy alternative, and still be satisfied? Or do you really have to have it?

Always think of the bigger picture when you ask these questions. I get cravings when it’s a busy day because I skipped a meal, and I forgot to pack a snack. Therefore, I’m “starving.” You’re not starving.  Stay focus on your goal, and you will reach it.

Yes, I do eat In-N-Out burgers with my animal style fries. However, it’s my reward for eating healthy for a few weeks.  Have you ever heard of someone getting fat because they ate too much fruits, and vegetables?

EAT NATURAL

I’m not saying to go vegan. Just eat more vegetables, and fruits.  I hate the bland taste of a salad, and I don’t want to add empty calories (calories that do not add benefit) with dressing. I like to add dry cranberries for flavor. 

Additionally, carry snacks like baby carrot sticks, almonds, a banana, or an orange to build that habit.  

FOOD LOG 

Keep a food log for at least 2-3 weeks. This will allow you to find your weakness. I found out I was eating baked goods every other day.  

I kept this blog simple, however, I will write blogs with more information in the near future. 


IF YOU STARTED TO EXERCISE, THEN CHECK THIS OUT:

You must understand that your muscle fibers are tearing every time you exercise. No worries, your body naturally recovers itself, but you need to help your body by eating the right food.

Muscle recovery food:

-          PROTEIN: Eggs, milk, spinach, soybean, meat, fish, whole grains, beans, peas and nuts. (CHOCOLATE MILK ONCE EVERY TWO WEEKS AS A REWARD).

Why protein? It helps your muscle heal. (Carbs are important too. I will mention this in a future blog.). It’s important to consume protein 30 minutes after your workout for it to be effective.

-          ANTIOXIDANTS: Blueberries, and apples.

-          ANTIOXIDANTS WITH VITAMIN C: Citrus fruits like oranges, melon, and berries.

-          ANTIOXIDANTS WITH VITAMIN E: Nuts – flax seeds, green veggies, and whole grains.

Why antioxidants? It reduces the damage to muscle fiber when you exercise.

Vitamin C and E: Reduces muscle damage (every heard of Free Radicals in your Health class in high school.  They stressed antioxidants to fight them. Yup, they were right).

-          POTASSIUM: tomatoes, bananas, and turkey.

Athletes eat potassium to have a strong day during their workout or game. It fights against muscle weakness, fatigue, and cramps

Please consult with a doctor before starting an exercise plan or diet.