 Beyond humbled. I never thought when I started documenting my weight loss journey that I would obtain such a large amount of followers and support. I can't thank you all enough for your kind words, support and encouragement. What people fail to realize is that...motivating others is what keeps me motivated. Xoxo
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Whether you lose 0.4 lbs in a week or 4.0 lbs in a week, keep in mind you are still losing. If you worked your hardest, and did not lose the amount of weight you thought you would lose or that you were hoping to lose, do not be discouraged. Keep in mind other factors, like you could be retaining water, or that you are building muscle. Muscle weighs more than fat.
Also keep in mind that NON-SCALE victories are the best feeling ever. Are you working your hardest, and do not see the scale moving? Try on a pair of pants, you will most likely see them being more loose. Look at a picture of yourself taken a few weeks ago, and take a new one today…you will most likely see a difference. I have weeks go by where I do not lose any weight. It is VERY normal. You may not lose weight every single week. Are you on a plateau? If so …then read my recent blog about being on a plateau!!! Do not get discouraged! Whether its pounds, or inches…a loss is a loss! Small or big, it is still a loss, and learn to be proud of yourself for every step you take to change your life in order to reach your goals. I get many, many, many emails saying “I am trying everything, but I am not losing weight. Is it because I ma not working out?”
NO. it is absolutely not because you are not working out. Although exercise is a very important factor in weight loss, it is very important to remember that weight loss is ABOUT 80% NUTRITION AND 20% EXERCISE.
I know this all really does sound like common sense, but believe it or not, people don’t get it. Healthy eating is what weight loss is all about. Even if you are counting calories, you have to be mindful of what foods, chemicals, seasonings, sugars, etc you are putting in your body. Focus on eating 5-6 times a day, smaller meals. Focus on proteins! Protein is so important. It helps you to feel fuller longer, and helps your metabolism. I truly hope this could be of some help to people. There is no way someone cant lose any pounds if they are eating extremely healthy. With out without the gym, weight is lost in the kitchen, and bodies are transformed in the gym. Do I workout? YES 6 times a week minimum. I happened to love working out, and love making changes in my body, but it is not impossible to lose weight without going to a gym. Change your eating habits. Realize this is a lifestyle change you need to make. It is a mentality. If you want to do it, and you are ready to do it, you will accomplish it. Plan ahead (see previous blog entry about planning your meals ahead of time)-throw out all junk food & keep healthy options in your fridge, and you will end up making better choices. Cardio intervals (which are short sprints in between slower recovery periods) are better at helping you lose weight than just steady-state cardio.
I am sure you are asking why…so let me tell you!!! Cardio intervals force your muscles to work harder without adequate oxygen, (this is called anaerobic conditioning). This helps your muscles burn more fuel, perform better, and grow in the long run and can even cause certain gene changes in your body that end up speeding up your metabolism. Keep in mind that since bigger muscles=more fat burning……. It is important to incorporate interval training into a few cardio workouts each week. Sharing some info I learned in class! Even though I have gone through a weight loss process, and am still on a weight loss journey, it is amazing to learn why certain workouts/exercises are so important! The 1st best thing I have is the personal/physical experience, and now I am gaining the actual book-knowledge! I love it! I found my passion J -Till next time. -Annamarie I get asked very often if I take any vitamins and which ones I take.
I do take vitamins, a bunch of different kinds, that do different things. Before taking anything just because someone else takes it, please consult your physician and make sure that there is nothing that can prevent you from taking them. Also make sure that if you are on any medication, they do not counteract. Do your research, but these are the ones that work for me. I take these:
I have taken vitamins and supplements for almost my entire weightloss journey. I add some then take some away, trial and error. These are the ones I have chosen to stick with. I RECOMMEND THAT YOU CONSULT WITH YOUR DOCTOR BEFORE TAKING ANY SUPPLEMENTS. Here are other Vitamins/Supplements that you may want to consider and talk to your doctor about. Also, You may want to talk to your doctor about about doing blood tests to see if you a deficient is certain vitamins. Vitamin D, is very important and your levels can dip very low during the winter months. Vitamin D is extremely important to the body, especially the bones. B12: Energy Production and Nervous system health. B Complex: Cellular production and antioxidant support Zinc:Immune System Support and essential nutrient found in bone formation Astragalus Magnesium Selenium Probiotics! They are essential to your digestive health and because over 50% of your immune system is in your gut. There are so many vitamins and supplements, I could go on all day. Talk to your doctor about what ones are right for you. Lastly, remember that the best way to get vitamins is from food through fruits and vegetables and dark leafy greens! -Till next time. Annamarie I get this question all the time “can I still eat pasta? And how can I measure it?”
Well, I do not cut out carbs. Carbs are EXTREMELY important especially if you are active. You just have to know how to limit your intake. On the box, it will say a portion size is around 2oz!! FYI--That 2-oz. portion refers to the dry, uncooked pasta... Lets be honest…. That truly isn't all that helpful when trying to figure out how much pasta (cooked) you can have for the calorie count on the box label! We did a full-scale investigation of this last year, and came up with some GREAT info. And since you (and lots of others!) are still baffled by pasta portions, I'm rerunning our findings here and now... Servings per container: While the nutritional panels stated the boxes contained "about 7 servings," we found that they contained closer to 6 servings. What does this mean? Simply dividing the box into portions according to the approximate "servings per container" won't necessarily give you the correct serving size. When cooking pasta… A single 2-oz. serving of dry penne cooked up to a cup. Both the cooked spaghetti and the elbow mac measured in at a cup per serving as well Dry pasta tips… If you do not have a food scale,, or do not feel like using one, and you are wanting to cook a single serving of pasta…remember this: A 2-oz. serving of uncooked elbow macaroni comes to just shy of 1/2 cup. The same amount of dry penne measures in at a little over a 1/2 cup. As far as spaghetti… there really is no easy cup measurement for uncooked spaghetti. WITH THAT BEING SAID…..Pasta will generally double in size when it cooks, SO… a cup of cooked pasta is a good ballpark for a single serving size! ALSO- (saving the best tip for last)If you're eating at a friend or family members house or even a restaurant and need to estimate that 1-cup serving, always remember it's about the size of your fist. Keep in mind that each cup of pasta has around 200 calories. This is extremely good to know, considering most restaurants serve up at least FOUR fistfuls per order. For you gluten free people out there, like my siblings. Try Trader Joes Brown Rice Pasta (my twin says it one of the better ones she has tried) please follow the same rules, I mentioned above. I always cook a usually half a box of pasta and/or a full box and then measure it out, for our family dinners and then lunch portions the next day. However, if it is just you or your significant other and you. Do what my twin does, she gets out her food scale and measures 4oz (2 oz each) for her husband and her. Then, she cooks it and divides it in half. Like my twin, some people only cook enough for that meal. My twin always wants seconds on the pasta, but when she only cooks 2 ounces, she can't go back for seconds, there is no more. So then, she is forced to move to salad or a protein! So my friends, eat some pasta! But, remember 2oz dried, 1/2 cup dried or 1 cup cooked. Or, if your out to dinner 1 fist full of pasta. Oh yea, there is nothing wrong with asking the waiter or waitress to bring you a half portion of the pasta, you might not get a discount, but your body will be better for it. There you go, have a little pasta this weekend! Manga! -Till next time Annamarie Hey guys, as you know spring break is just around the corner. Why ruin all the hard work you put in during the year? These 2 tips are not just good for spring break but for vacations in general.
Make sure you do your research before you travel . See if your hotel offers breakfast, and see what they offer. Some only offer Bagels, Danishes, and muffins, ETC, which are a No-No as far as having a healthy breakfast is concerned. If the hotel does not have healthy options, see what's available at the surrounding places. A good idea would be to find out if your room has a mini refrigerator. If there is one then you can stock it with healthy snacks. Make exercise a part of your trip. Get in some extra exercise! I know that it is a vacation but do not lose sight of your weight-loss goals. See if your hotel/motel has a small gym. If not, go for a walk, bring a workout DVD with you, get it over with 1st thing in the morning and make sure to take advantage of any fun vacation activities like swimming, or hiking. Some of my family is going to Europe for a vacation, others are going to a destination wedding on an island and some are traveling fairly local. If your traveling to Europe: Pack some snacks, especially if you will be touring a lot. Having healthy snacks and/or protein bars are you in key to not getting hungry and then shoving food any food in your mouth and/or over eating at your next meal. Usually in Europe, you do a lot of walking, so bring those sneakers and comfortable shoes, maybe a pedometer or your wrist activity tracker. If your in France, eat a croissant, don't deprive yourself. Your there there are they are known for their pastries, enjoy one! If you stop by that pastry shop for dessert at night, get somethings small or share something. If your traveling to an Island, Tropical Place, and/or a All Inclusive Hotel: Those places are usually know for their fresh fruit and produce, stick to that! At breakfast, go for the fruit, then add some protein and if needed something else. Just because they have food around all day or there is a buffet all day, doesn't men you need to eat it. Ask yourself, when did you last eat? & When will you next eat? Then, plan your next food choice. Lying on the beach makes you hungry. Plan activities that keep your moving (your exercise) and will keep you busy instead of thinking about food or just venturing off to the snack area. The liquor might be all included, but it does have calories. There are calories in the liquor and the even more in the sweet mixes and juices they add to those taste specialty island drinks (yea, I know their good!). Ask for bottled water, see if they have coconut water, even diet soda. Make sure to stay hydrated with lots of water. Again, your on vacation, if you want that 1 margarita or the daiquiri, go for that that 1. Enjoy it, savor it, and get back on track! If your traveling locally or within the U.S.: Your research should be easier than if your are going abroad! With that said, ask your hotel if they have a mini frig in your room? Or, choose a hotel that has a kitchenette (an Extended Stay hotel or Suites Hotel) Find out what your breakfast options are where you are staying, use Google maps, apps and/or website to find out what diners, restaurants, supermarkets are near to where you will be. Some people I know, go as far to review restaurants on Trip Adviser, then print out the menus to the local restaurants to review food and pricing options. And then, they take the menus with them on their trip, so depending on what food they are in the mood for they review the menu's they have and then head to that restaurant. If your at the beach and the restaurant is know for their crab cakes, go ahead. If that other place is known for their Lobster Mac N Cheese, order it and share it, or order it and tell them you only want half of it brought to you, and only eat a fist full. Then, get back on track for the rest of the day. And, DON'T FORGET TO WORKOUT! REMEMBER, the goal is not to gain weight on vacation. If you come back the same, great for you. If you come back a pound or two heavier, work it off. Just, don't come back 5-10 pounds heavier. Lastly, because your not at home near your food options. Be mindful of your eating! Remember what you already ate that day, what you are eating/are planning to eat, and what are you going to eat later on in the day. Ask yourself, is that fast food burger worth it as you are driving to and from your destination? Maybe, you feel that the tasty beer battered fish (at the beach-side restaurant) for lunch was so worth it! Then, be extra healthy for dinner. (Maybe a salad with protein or grilled fish.) Don't lose track of your success and weight loss goals, you don't want to come home disappointed with yourself. -Till next time Annamarie In order to help speed metabolism and lose weight, you need to eat a small, healthy meal every 2-3 hours. But since you are obviously not home to make these meals every 2-3 hours, you need to THINK AHEAD and PLAN MEALS in advance.
Planning your meals and making them ahead puts you in complete control on what you are putting into your body. It will help you to avoid all temptation and will make your life more convenient, and it obviously helps you to keep track of all the calories you eat. Why is it important. This is why… You Shop A Lot More Efficiently!! You will already have a list of the ingredients you need even before you go the supermarket or grocery You Save Money!! When eating out less and shopping for groceries more efficiently, you will save money. AND MOST IMPORTANTLY….You Will Eat Healthier!! When you already have a menu of the foods you're going to prepare for the next several days, you won't have to resort to eating out. When you plan meals, you can avoid eating nutritionally lacking foods…such as, pizza, cheeseburgers or a bucket of greasy chicken. Prepackaged meals are just as bad!!! ALSO- my most important piece of advice I can give any of you is to THINK/PLAN AHEAD and pack healthy, already pre-portioned on the go snacks! Keep them everywhere, and replace after used.!! in your car, in your purse, in your backpack, in your desk at work, and even at home. YOU HAVE NO CLUE HOW MUCH CALORIES, TIME, AND ENERGY THESE TIPS WILL SAVE YOU. They will hopefully be out by 1st week in April. I get about a dozen inquiries a day, which is why I am posting a blog entry in regards to the question. The meal plan will include lots of amazing breakfast, lunch and dinner ideas and recipes as well as tons of snack ideas. Stay tuned. :) If you are a member of planet fitness gyms make sure you go to your app store on either iPhones or android phones and download the app! They have something called"planet of triumphs" where you can basically share any of your achievements inside or outside of the gym,Health or fitness related.it is a good way to not only get motivation from others but it is one of the best ways to motivate others. Always share your story. You never know who you are inspiring. You could be the someone elsedoesn't give up |
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