Daily Weihgt Loss Tips

NEVER skip your meals. NEVER!
Skipping a meal might seem like cutting on calories but thats not the case. You are basically starving yourself which is very wrong. The next meal that you eat will be converted to pure fat. This will eventually cause you to gain weight rather than losing any.

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OK Let's try this again....

Hey All!!

Well, fall is upon us once again, and you know what that means!! For me, anyway, it means another fitness challenge!

....I don't know why I dont start these things in the summer..oh I know: Bratwurst, Ribs and Beer. And 105 degree weather. Yeah that's it...so anyhoo on to another seasonal round of: TRACY'S WEIGHT LOSS ADVENTURE!!!!


For those of you just tuning in, last August I made my first appearance here on the now famous SWEET POTATO PIE BLOG. I had joined a weight loss contest and tracked my ups and downs , successes and ultimate failure (damn those Christmas cookies!!) with the weight loss game. But, never one to quit, I'm back at it again with a vengence. This time, I am in it to win it and I am not stopping till I have reached my goal!

.......I see you rolling your eyes, that's not polite!

THIS TIME (famous last words, I know) I am taking a different approach - I found a buddy and as of September 5th, we have joined Weight Watchers. It is so nice to have the support of my bud (Deb, you will be hearing from her too!) plus the support of complete strangers who look like they are scared of you...our group is a little dry.
The first meeting that we went to, the group counselor asked why we joined and we told her - in unison - "Cuz we're fat!!" I think I added a "Duh". It's been downhill ever since, BUT I have lost a total of 6.6 pounds so far. Yay! I can do it!

I have also made a few major changes this year that I will go into more detail later!Stick around, I am bringing the drama! I will talk about my new eating plan (Hey, this isn't so bad!), my new exercise plan (Hey, this still sucks!!) and my new dating plan (Hey, men are complete idiots!).

This year, no matter what happens, will be a year of firsts for America. We are seeing things happen that we didn't think that we would see in our lifetimes. For the first time, everyone will be counted. If that doesn't motivate you to strive for something more physically and mentally, well you must have a lifetime coupon
for free Krispy Kremes...and if you do, please share.

So let's get ready ladies - Pal up with someone and let's whip this obesity thing!

YOU CAN DO IT!!

Til next time! I'm baaack!!

What's Keeping You Fat?

What are your demons?

What's keeping the weight on?

Why did you gain the weight to begin with?

Until you can answer those three questions I doubt seriously you will be able to keep the weight off even if you manage to lose it. Black women are still much more overweight than other groups of women in this country, even when you control for education and socio-economic status.

Since there are not a lot of studies that look at Black women and their weight issues, there isn't a lot of hard evidence as to the why we are so overweight, especially for college educated Black women.

There are all the normal answers:

1. Soul Food
2. Black men
3. Lousy food options in Black neighborhoods
4. Poverty
5. Hair

I don't think any of those answers get at the heart of the matter however. I suspect (and it's just my opinion) many Black women are using food to substitute for any number of things in they feel is missing in their lives: love, sex, money, companionship, friendship, etc. And that as Black folks (in general) we use food as a way to show and express love...so the "Baby are you hungry," that you here when you venture to your grandma's (or any older Black woman's house) house is her way of saying, "I love you so let me feed you."

But goodness, we're "loving" ourselves into an early grave. Black women are more likely to die or suffer from just about everything from cancer to high blood pressure to diabetes, then any other group of women in the country. I keep writing about it, but I really feel this is something we have to get under control...TODAY...not tomorrow, not next month or next year but today.

So once you've answered the questions...what can you do to start making the necessary changes to get your health in order?

Today is a new day. So what are you waiting for?

Daily Weight Loss Tip

Replace a meal with cereal. Studies have shown that people who replace either lunch or dinner with cereal, lose more weight over the long haul then those who don't. People who use cereal as a meal replacement eat fewer calories and learn portion control as well.

Daily Weight Loss Tip

After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That's nearly 90,000 calories a year -- or 25 pounds! And research shows that despite the calories, sugary drinks don't trigger a sense of fullness the way that food does.

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10 Steps to Lasting Weight Loss

BlackDoctor.org has an interesting list of 10 simple things you can do to lose and maintain your weight loss:

1. WEIGH YOURSELF OFTEN

Once upon a time, experts said to stay off the scale—it can be discouraging. But after studying 3,500 individuals from the National Weight Control Registry (NWCR) who've maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily. Unhealthy obsession? No. They use it as an early warning system for preventing weight regain. If your goal is to keep your weight at a certain level, you have to have feedback to see whether you're successful.

2. TURN OFF THE TV

Scientists at Brookhaven National Laboratory in New York recently determined that simply seeing food can trigger a physiological "feed me" response. In the study, visual food cues caused brain activity to jump by 24 percent—mostly in the orbitofrontal cortex, the area of the brain that is related to drive and acquisition. So a constant barrage of pizza-delivery ads on TV could test your limits. And don't get us started on the Food Network.

3. PRAY THE FAT AWAY

Christian men who report feeling greater intimacy with God through prayer are more likely to be physically active than other men, according to research from Cornell University. Studies have shown that those who have more social support move more, and being closer to God may give men that support. Another possible reason: General religion in the United States encompasses theological teachings about the body as a temple, which may also lead to the consumption of a healthier diet and increased physical activity. Amen to that.

4. BEWARE OF TASTEBUD BETRAYAL

Hunger increases healthy men's taste sensitivity to sweet and salty substances. This means vending-machine snacks (which come in two flavors: sweet or salty—coincidence?) will taste even better when you're hungry. You could trust that you'd savor the flavor by eating only a small amount. (Right.) Or you could sidestep this land mine altogether. Eat offensively. Eat regularly during the day to stave off cravings and the bingeing that can result.

5. SNACK ON ALMONDS

Seventy per day, to be exact. That's the number that people in a City of Hope National Medical Center experiment ate daily for 6 months, in conjunction with a reduced-calorie diet, to drop 18 percent of their body weight. Almonds are a nutrient-dense food that provides healthful monounsaturated fat, protein, and fiber, which together contribute to feeling full. Go for whole almonds in their unsalted, raw, or dry-roasted state. Fifteen to 20 will do the trick for a quick snack. Try 50 as a meal replacement.

You can read the rest of the article here.

I think for me one of the most important ones on the list is the "weight yourself often" step. I wrote about it in, "Be a Slave to the Scale.". It's easy to notice that your pants are getting tight or your belly is getting a little bigger but to dismiss and say, "Oh it's only a couple of punds," and before you know it a couple of pounds turns into 20.

If you have a constant reminder of where you are weight wise, you will be able to make the necessary changes to your diet/exercise regime early enough to prevent your weight gain from getting out of hand and having to start again from square one.

S.O.S: Hips, Butt and Thighs...OH MY!

Hips, Butts and Thighs...the Black woman trifecta.

If you're like me, you carry your weight primarily in your hips, butt and thighs. The good news is: Butt fat won't kill you. The bad news is: It will just make life feel longer.

So if you're staring in the mirror and trying to figure out how you're gonna fit your ample behind into your version of the skinny jean, here's a list of the 5 best lower body exercises around. Add in at least 30 minutes of cardio and you will be in those jeans in no time:

Chair Squats

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you're back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you're just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!

Ball Squats

1. Standing with feet shoulder-width apart, place a stability ball between your lower back and a wall, hands on hips.
2. Bend your knees 90 degrees, making sure they don't go past your toes.
3. Return to start and complete 12 times.

Lunges

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
3. Bend the knees and lower the back knee towards the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.
6. Perform 1-3 sets of 10-16 reps according to your fitness level and goals.

Bridge

1. Lie on your back with knees bent, feet on the floor, hip width apart.
2. Beginning with a pelvic tilt (tucking the hips), peel the spine off the floor one vertebrae at a time until you've created a diagonal line from the shoulders to the knees. (The heels should be directly under the knees at the highest point.)
3. Hold for a few counts, then slowly lower spine squeezing the butt so it is the last thing to touch the ground. Repeat 10-15 times.

Dumbell Stiffed Legged Deadlifts

1. Beginners start with a light weight (or no weights) until you can perform this exercise with correct form.
2. Stand with your feet only slightly apart. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles, beginners - have your dumbbells at your shins.
3. Your palms should now be facing your lower legs. Keep your body stable with your chest out, midsection firm, knees slightly bent for beginners and legs straight for advanced.
4. Squeezing your butt and hamstrings raise your body back up to standing position, while also keeping your chest out, midsection firm and shoulders back. Keep the dumbbells at arms length so when returning to starting position the dumbbells should be in front of your thighs.

S.O.S. Links to Fitness

It's week 5 of the Save Our Sister Fitness Challenge (S.O.S.) ! If you still need to join click here.
It's very important that we continue to motivate each other. So ask a friend to join you in your daily exercise, today!

Sweet Potato Pie and Nubian Fitness Goddess will continue to provide with the best resources and tips.

Get Motivated!
A new study show that keeping a food Diary can double your weight loss. It sounds really tedious by I'm motivated to give it a try. Click here for more.

Food diary Resources:
My Food Diary.com
Spark People

Get Active!
Make a small change and change your life! Taking the stairs decreases your chances of dying prematurely by 15%. Check out the article at fitsugar.com here!


Get Moving!

* Build Your own Workout Video at Fitness Magazine's site

* After spending 4 years on the East Coast and coming back to the MidWest I found mine self missing the Reggae music. I like dancehall and it's great to workout to, especially the fast songs.
So here is my reggae playlist from my favorite musice playlist site www.inthegym.net

Keep Reading

Daily Weight Loss Tip

Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

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S.O.S: Save Our Sisters Fitness Challenge

What are you doing to save your sister, friend, co-worker, or any other black woman struggling with health issues? When was the last time you encouraged a friend to join you in the gym?
What are you doing to save yourself?

We are in a state of emergency and something has to be done A.S.A.P. You can no longer sit back and watch your Sister or yourself increase their risk for disease because of lack of exercise and healthy eating . We have to take responsibility for each other and fight obesity together!

Nubian Fitness Goddess and Sweet Potato Pie have joined forces to bring you the S.O.S. Fitness Challenge. Our sites have combined to bring the you best motivation, tips, and support for the S.O.S.

To join the S.O.S. Challenge you must agree to encourage at least of one your friends or family members to join you in the gym or wherever you workout. If you don't have access to the gym get together and do a workout DVD together or go for a walk. The goal is to build a support network around you so invite as many women as you can. This will support you in your efforts to stay healthy and it will also benefit the people you are encouraging.

Ladies that are new to exercise this challenge is perfect for you as well. If it's your first time going to the gym you can still take a friend with you, get FIT together!

The S.O.S challenge will last 3 months. For the next 3 months we will be providing tips, encouragement, posting success stories and struggles that women have encountered. We hope that this fitness challenge will strengthen your own commitment to your heath as well strengthen your friends/family's members commitment.

Sweet Potato Pie and Nubian Fitness Goddess are excited about this challenge. Check back regularly for updates about S.O.S! We will constantly be adding tips and more details about the Challenge.


Tell us if you're joining S.O.S. What are your thoughts about the Challenge? Do you believe you can convince your friends and family to commit to exercise with you?

Spread the Word, tell your friends and family about S.O.S.

Don't forget to check out Nubian Fitness Goddess

Daily Weight Loss Tip

Stay focused on being healthy, not on being thin. Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

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