Chatthefat book part 3

Chatthefatbook1 part2

Chatthefatbook1 part1

Calorie cycling

Calorie cycling. How do I see this.  Is it a form of cleansing?   I will tell you what my take on cleansing is.  If you stop putting crap in and only put nutrition in guess what will happen?  So, if you do a 1200-1500 calorie intake, how do I do a cheat day? 
This is how I look at the above statement.  I do not believe I will stop breathing if I drop my calories to 700 one day because I just wasn't hungry and then up them the next day because I went out to eat.  From what I have learned is that calories average themselves out.  If you go 3 days on low calories I have learned the body will put on the breaks and say "hey what happened to my "food/energy" supply".  Note food/energy is nutrition.  I have a problem calling things like candy bars, heavy carb items as foods.  If you were to say you should eat the same amount of calories of each food group look what your food plate would look like. 
Google 500 calories of greens, bread, potatoes, meat, cheese, fruit.  What is going to make you feel full longest.  Now put things in the order of least to most additives.  What do I think of all the sugars like stevia or other lower calorie sugars made into bakery?  Bakery should be a treat.  People could eat more bakery and bread type items in the past for 2 reasons.  First, they did more hard labor.  Lifting a pencil doesn't require the same calorie burning as stacking hay. My second statement is that portion sizes have become huge.  Your best value per pound maybe the biggest but if you buy it and don't eat it all you have to carry it home, store it, and then eat it at a later date.  What if you get the size you are going to eat.  If you don't want to bring it home and eat it later don't buy it.  This does take some thought.  Do you really eat those left overs or do you store them and toss them in 5 days. 
Part of weight loss is habits.  What are your habits?  Are they really healthy?  Do you have the mega size refrigerator so you can extend the life of your left overs and toss them on garbage day.  If you are going to eat your left overs, put them in a grab and go container that will make it easy for you to eat them.  I want you to think about how some of the foods you are saving for leftovers, on a scale of 1-10 , are you eating them because it's there or it is what you really want.
 Back to that bakery, is it better to have many servings of OK bakery or 1 treat bakery that is really good?  I don't really eat a lot of store bought items.  They are OK and not really worth the calories.  The next thing I am noticing is that store items have a lot more salt then if I made it.
I want you to think.  What are the reasons you make choices about your food. 

I was talking to someone the other day and she stated what works for 1 person may not work for another.  I told her that she is correct but what I wanted her to do is before she ate something to ask, what good dose this do for my body and how does this help bring me to my goal.  You see 2 different approaches. I don't care and will never tell you what to eat.  If you eat candy bars every day, your goal may be to fight the system and eat what you want.  What does this do for the body?  It gives the mind 1 up on the body.  The mind has taken control and wont be pushed around.  If you want to empower your mind good job.  I thought we were working on the body.  We want the body to be strong.  How does this help the body become strong?  And how does it help you reach your goal.  You see, I want you to become the leader of your body.  You can do this without beating your self up.  If you eat 3 high nutrition days and want a piece of cake, eat the cake.  Don't forget the 2 bite rule.  eat 2 bites, put your fork down and rate on the scale of 1-10.  Now if you like finish that cake if it is a 7 or above.
Have a great day and feed the body nutrition. 

Can you lost those last 10

I am going to test this out.  So far I have been working on muscle building with trainer Ben.  I was with Trainer Zaven till he moved on and is going back to school.  Zaven was all about stretching.  Every time I met with him we would do more stretching.  Open this, stretch that.  They are all concepts.  Learn the concepts and you can do anything.  Maybe I need to say do the concepts.  So I have learned, yes learned the stretching.  I define the word learn as, you have been shown, you try and you repeat till it becomes part of your life without thinking to hard about how did you do that?
I get up and do those hip openers with my foot to the bathroom counter, stretch to the side of my bed, push-ups to something including bed or wall.  You need to stop thinking you can only do things at the gym.

What can give you that push to lose the last 10?  Jillian will say that the last 10 are really hard because the body likes that cushion.  I am with the myfitnesspal lose a pound a week challenge group and so far I'm at the same weight but I am stronger.  When you replace fat with muscle the scale sometimes goes up.  I have always heard that you build muscle first and then slim down.  The stronger you muscles are the more calories they burn.  This is why marathon runners lift weights.

Back to the 10 pounds I started talking about.  They are having a challenge at the gym I belong to so I am going for it.

This would be a normal breakfast.  That collagen goes into my coffee with either protein powder or chocolate milk.  Lunch would be a great salad with some form of cheese on it.  Most of the time I like feta.

I cook most dinners.  If I need a snack in the afternoon I might have a handful of nuts, a banana or something else that would be 200 calories or less.  I try not to eat to much if I am going to a Q-class.  A Q-class is a HIT class about 45 min long.  I wear a zone belt and it says I burn about 500 calories.
I have one of those scales that post with my fitbit.  My starting is 134.9 and 33.3% body fat.  It is the body fat that I really want to go down.
One of the rules at the gym is that you can not starve yourself.  This really is a good rule because you can not maintain starvation.  Remember the story about the farmed that tried to ween his pig off of food?  Every day he fed the pig a little bit less.  He was doing great and almost had the pig off of food but it died.  You must eat and eat what the body needs .  The body does not need a few things like sugar or chemicals.  Do you have to cut these completely out?  It all depends what your goals are.  Here is the truth about those 6% bodyfat guys that are in a show.  They do not maintain that year round.  Please remember that.  Read up on how you can starve yourself to look buff fit.It includes a way to extract water from the muscle. This is for show only.  I am not about a show body.  I am about a functionally healthy body.

Let me share a couple of dinner ideas.

Mixed seafood and some veggies.

Turkey meatloaf.  I had to take a bite.  I did use the fork.

And this is what summer is all about.  I hate when things don't work so I have to end this post because I can't post below the last picture.  I hope that doesn't happen to my challenge.  Sometimes things don't work as plan so you have to change things a little.  And then I can't get these extra lines to go away.  I did put this on salad.  It's like adding extra spinach into a dish.

 

I hate when things don't work

 

 

 

Day 2 challenge -Consistent we can do this

I want to share something with you and say something about following good advice. This is an example of good advice. It says nothing about losing weight fast, while eating pizza and just taking a magic pill. (you might have to C & P this link) https://www.popsugar.com/fitness/photo-gallery/45076179/image/45099168/Embrace-Your-Body?utm_source=fitness_newsletter&utm_medium=email&utm_campaign=fitness_newsletter_Thu_08022018&esg_id=171723070&trk=article_image_2

Flip through and read the headlines. The headlines almost sound like the concepts. Note the last one. BE Consistent. This is what I consider to be the hardest. It is easy to get up and do 1. Lets look at 1. If you do 1 set of 10 push-ups to something like a sink every time you wash your hands or on to the edge of your bed every time you make or pass it you could see great results after a month as long as you are Consistent. For today we want to post 1 thing you are setting as a Consistent goal for the month.

Our challenge for today is to post 1 eating challenge and 1 moving challenge.

A few eating challenges might be to eat a big salad instead of a HC/LN item. Trade out any HC/LN for a HN/LC item. Remember this is an instead of not an in addition to. Which day is this going to be hard on?? My hard days are on the weekend.

Next pick a moving item that you will be Consistent with. Some examples is to do 1 squats every time you use the rest room or walk past something. This is different that doing 10 flights of stairs. If your goal is to do 10 flights of stairs them you can bang them out in the morning and you are done. This would be great except for the days you say you didn't have time. If you do 10 push-ups to the counter every time you walk into the kitchen you are creating a habit.

I don't care how many times you do it because it is your body and I only have control over my body so I will share what I will do.

I want you to have some real fun with this. What if you stated that you will do 10 push-ups to the kitchen table before eating anything and to a chair next month, what would the side effects be? Will your family start saying- what about those push-ups?? Do them so we can eat. What about 10 squats before you sit on the couch? I am calling these - Little stupid things to build your bridge.

What is your 1 food and 1 moving for the month?

W & S Club

Why is this the only club I am so devoted to?

Welcome to August 2018. Let's set our goal for today. I will do the best for the health of my body. You are handing in your membership to the wish club. I have tested this out and have myth busted a few weight loss myths for you. 1. The weight will just fall off. 2. you don't have to work out. 3. you can eat what ever you want. #3. might be true that you can eat what ever you want but not as much as you want.

I use myfitnesspal to track my calories that I eat because it seams to have the biggest data base. This is one of the first tools I like to use. I log the food I eat to get a snapshot of the truth of what I eat. Don't just track the food that looks good on the tracker but what you really eat. Now look at that data from the side of the health of your body. Are you giving your body the nutrition it needs to get up, move and get things done? Are you eating calories or nutrition? What can you do to up the nutrition during the day? In what area do you favor? Carbs including sugar? Fats? Proteins? Is this food you are eating heavy in processing? I listened to the book fat, salt and sugar and how the food industry keeps you addicted.

I will be first to say that it is tough to take back your health, you can't do it by sitting on the couch. You can't google health and expect it to happen. Our motivator that we need to remember is "If you don't use it you will lose it" You have to remember that internal organs are muscles that need nutrition or they will not work correctly. I would give you something to put on a list so you can do it and check it off but I am not the person that wants to change something on your body, you are. You need to decide how much work you want to put into the project you are taking on and when you get it done are you going to throw it away at the end. I what to say that again You need to decide how much work you want to put into the project you are taking on and when you get it done are you going to throw it away at the end.

This describes a diet and we are not on a diet. You need to treat your body like a pet. You are in control of it's nutrition it's exercise it's health. Today is the day you need to reflect going forward on what you want your health to look at in a month.