While I may be able to eat myself thin I doubt very seriously I can think myself thin. The folk over at Blackdoctor.org seem to disagree however:
Exercise is only half of the equation; what you eat is the other half. Your attitude towards food can either make or break your weight loss regime. Follow these simple rules to slim down.
The Way to Eat
Eat MUFA. Monounsaturated fats (MUFAs for short, pronounced MOO-fahs) come from the healthy oils found in plant foods such as olives, nuts, and avocado. Include a MUFA at every meal. Incorporate a serving of one MUFA-rich food every time you eat.
Have a clear calorie goal. Consume four 400-calorie meals a day. Significant weight loss requires calorie control. For the average woman, 1,600 calories per day is ideal because it’s low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.
Eat often. Have a meal every 4 to 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear.
The Way to Think
Manage stress. This emotion causes a spike in the hunger-stimulating hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.
Ask for help. Among people who have permanent weight loss, 70% reported having strong social support, compared with only 38% of those who lost and regained weight. Recruit others to join you (or encourage you), or sign up for an online support group…Keep reading.
The “mangae stress’ tip I can relate too. Not only will you eat yourself fat if you’re reeally stressed, but no matter how much exercising or eating right you’re doing the weight willnot come off.
Talk about frustrating.
As far as asking for help, studies have shown that black women in particular lose weight in groups, but not so well solo, so if you have some freinds you can join up with so so. Hell, make a game/competition of it. Loser has to by everyone dinner…or something.
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I have a serious pet peeve when I see black women in the gym using three pound weights to complete a weak workout. Many times I’ve seen trainers tell women they should use light weights and high reps to sculpt their bodies. This is a joke. Or women who forgo weights altogether for fear of looking like a man. Also a joke.
Weight training should be an intergal part of black women’s health and fitness regime. BUT proper weight training is key. Throw out the light weights and start lifting heavy. Here are a few tips on how to properly use weights to sculpt your body:
1. Perform dumbbell exercises that recruit as many big muscle groups as possible.
Dumbbell lifts like squats, deadlifts, rows, presses and cleans, snatches and jerks require a lot of big muscle groups to complete the movement. Plus, using big muscle groups allows you to use heavier weights. Using more muscle with heavier weights means more muscle!
2. Perform dumbbell exercises that require a great deal of energy.
Heavy grinding exercises, explosive exercises and combo matrixes require a lot of energy for completion. Expending more energy means less fat!
3. Perform dumbbell workouts in such a manner as to simultaneously build muscle, improve cardio-respiratory endurance and burn fat.
Doing workouts like super sets, timed circuits and peripheral heart action training, you can make your dumbbell workouts SUPER efficient. You’ll get the most out of your training time by attacking your body on many fronts!
Since black women gain muscle faster then other groups of women, with proper training and using these techniques, you can have the sexy physique you’ve been dreaming of in record time.
Sep 062009
Alright Sweet Potato Pie-ers I’m ready to get serious about dropping these 30lbs I’ve accumulated since I’ve moved back home. It’s been an uphill battle for reasons that I’ve documented on this blog, but now my little one is in Kindergarten my momma is on the mend and I’m tired of being fat so…I’ve started my 8 Weeks to a Better Body Challenge to jump start my wight loss.
I don’t expect all of the 30lbs to be gone by the end of the 8 weeks, but I do expect to have lost a number of inches and a significant amount of weight so I can least be out of these size 14 jeans that I refuse to buy.
Here Goes – my before pic at 170lb:
Can I get a case of Thigh-Be-Gone - Please?
Yep.
That’s me in a swimsuit.
Sigh.
Anyway I will upload a new swimsuit pic every two weeks and include my weight and current measurements.
Weight: 170lbs
Measurements: 36 – 29.5 – 42
Thigh: 23.5in.
Calf: 17in.
Bicep: 12.75in
Anyone is welcome to join me in this challenge. All you have to do is send your before pic (no it doesn’t have to be in a swimsuit) with your weight loss goals and measurements and I will post…or just register on the sight, shoot me an e-mail that you’re registering for The Challenge (sweetpotatopie07@gmail.com) and you can post the info yourself. You can then update every two weeks or however often you see fit.
I refuse to be fat at 30.
Besides Ms. Tracy can’t be the only skinny chick on the blog.
LOL.
Stay tuned.
