a doctor tries to practice what she preaches to lose weight

Posts tagged ‘Podcast’

Fat2fit Radio Homework for Weightloss

My favorite podcast is fat2fit radio. Now they have power tips. I like this show because it helps you get through the process of losing weight. It’s not an easy task. I have wanted to give up many times. It was their idea to blog. The homework this week ” Come up with a list of  5 things, that you could be in control of ,if you really wanted to, that will affect your weight and fitness level. 5 things that I am in control of mmm?  I think the number 1 thing is the choices I make about eating. I bring my lunch to work. I was eating Quiznos or something equally horrible. This also takes the stress off of “what will I have for lunch”. Number 2 what goes into my mouth. Work again. People are always trying to feed me. You think because I work for a health organization it would be easy but no. We get rewarded with Cold Stone,Jamba Juice or Pizza. I just have to say no! Number 3 working out is up to me. I am in control of that. No one else can work out for me. I have to make the time. Number 4 stress. I can’t eliminate stress but I can help control how I react to it. Eating is not the answer. Number 5 relaxation. I have leaned to say no to extra activity and things that cause stress in my life. What 5 things are you in control of? Do your home work it helps.

fat2fitradio.com/ptblog.php

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5 Tips For Weight Loss

I mentioned in my earlier post my homework for fat 2 fit was to list my 5 top weight loss tips. That I can do. I have lost weight before so some of these tips are old. I just have to focus on keeping them up.

  • Log your food.
  • Plan our meals
  • Variety in food and exercise
  • Get your 5 fruits and vegetables
  • Keep the Faith

Now I can write a whole post on each of these alone.  I won’t to that now I’ll just list my best ideas in each area. This is stuff I actually do now.

Log your food this has so much easier with my iPhone. I use Livestong.com. There is a iPhone app and web site. The important part is to really log everything the best you can. It has a great list of foods. If I can’t find something I look for the closest thing. I measure or weight my food because portion size is a must. I’m honest when I snack because at this age I realise I’m only lying to myself if I cheat.It doesn’t me I don’t eat ice cream I just count it. Logging exercise is harder. Initially  I was using the Livestrong calculators but that was just too high of a calorie count. I eventually bought a strap on heart monitor. It a polar f something. I will talk about that later. It give an accurate calorie count.

Plan your meals The biggest thing for me is to take my lunch and snacks to work.  If I’m not working I keep snacks in my purse.  I keep easy stuff to fix for dinner. Planning my dinners on weekend and do my grocery shopping. I have also picked a few healthy fast food meals for when I’m on the run.

I’ll go over the next things in my next post.

My fave Podcast

I love Fat 2 Fit radio. It’s a podcast and website. Russ and Jeff are the perfect pair. Russ is trying to lose weight and Jeff has lost weight and is trying to keep if off. They give you information on healthy weight loss.  I like they  are not trying to sell anything. No books or fitness equipment  Each podcast features  facts on the latest diets and fads but also the science behind it. Each segment includes a topic for the day, inspirational quote and recipe. My favorite thing is homework. It gives you something to think about that will help you with your weight loss. The show notes are on the webpage as well as the links that are mentioned in the podcast. The best thing is that you can actually talk to them. They will respond to email, voice mail, and Facebook post. I emailed about calories. ( It looked like I was eating too much) Jeff emailed me back the next day, It helps to have real people on the other end of the radio. I even got the idea to blog from them. On the webpage you can use the body fat and BMR calculators. So check out FAT 2 Fit radio podcast and Fat2fitradio.com. My homework this week it to give my 5 tips for weight loss.  Thanks for the idea guys!

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