Post by jan on May 1, 2019 5:18:02 GMT
This round runs from April 4th - May 15. It’s not too late. If you ‘d like to join us, respond on today’s thread with your board name/first name and your goal for this round. The hostess will add you to the challengers list the following day. Everyone is welcome to join us.
Challengers:
bmazzo/Beverly - attend meetings whenever possible for the next 6 weeks
cathygeha/Cathy - journal every BLT
cherryt38/Cherry - Eat mindfully
jalibmu/Jan - focus on good health guidelines
jasimons/Judy - 5 minutes a day to write (gratitude, reflect, plan)
pamthomas46/Pam - continue to collect blue dots
Hostess Schedule:
April 4 - 10 Pam
April 11 - 17 Cathy
April 18 - 24 Judy
April 25 - May 1 Jan
May 2 - 8 Cherry
Challengers:
bmazzo/Beverly - attend meetings whenever possible for the next 6 weeks
cathygeha/Cathy - journal every BLT
cherryt38/Cherry - Eat mindfully
jalibmu/Jan - focus on good health guidelines
jasimons/Judy - 5 minutes a day to write (gratitude, reflect, plan)
pamthomas46/Pam - continue to collect blue dots
Hostess Schedule:
April 4 - 10 Pam
April 11 - 17 Cathy
April 18 - 24 Judy
April 25 - May 1 Jan
May 2 - 8 Cherry
May 9 - 15 Beverly
And the last 3 reasons are :
7. You eat mindlessly or when distracted.
Do you eat dinner in front of the TV? Do you stop eating when you’re full – or do you keep munching until the show is over?
All too often, mindless distractions lead to more and more mouthfuls of pasta or potatoes.
If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
You’re also more likely to feel unsatisfied if you mindlessly munch – causing you to eat more later. For example, people who ate lunch while playing computer solitaire felt less full after their meal than those who were not distracted, according to a 2011 study published in The American Journal of Clinical Nutrition.
The solitaire-playing group also was less likely to remember what they had for lunch, and when offered snacks a half-hour later, it ate 100% more than those who enjoyed lunch without distraction, say the researchers from the University of Bristol.
What to do: You can beat mindless eating, says Brian Wansink, Ph.D., who has conducted research on mindless eating as director of the Food and Brand Lab at Cornell University.
You can lose up to 2 pounds a month by making simple changes such as these, Wansink says:
• Eat off smaller plates, instead of large dinner plates. Use tall, skinny glasses, instead of short, wide ones.
• Eat at the table – not at your desk, not in front of the TV.
• Make healthier foods easier to reach and see – move them in front of the cupboards and refrigerator shelves.
Do you eat dinner in front of the TV? Do you stop eating when you’re full – or do you keep munching until the show is over?
All too often, mindless distractions lead to more and more mouthfuls of pasta or potatoes.
If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
You’re also more likely to feel unsatisfied if you mindlessly munch – causing you to eat more later. For example, people who ate lunch while playing computer solitaire felt less full after their meal than those who were not distracted, according to a 2011 study published in The American Journal of Clinical Nutrition.
The solitaire-playing group also was less likely to remember what they had for lunch, and when offered snacks a half-hour later, it ate 100% more than those who enjoyed lunch without distraction, say the researchers from the University of Bristol.
What to do: You can beat mindless eating, says Brian Wansink, Ph.D., who has conducted research on mindless eating as director of the Food and Brand Lab at Cornell University.
You can lose up to 2 pounds a month by making simple changes such as these, Wansink says:
• Eat off smaller plates, instead of large dinner plates. Use tall, skinny glasses, instead of short, wide ones.
• Eat at the table – not at your desk, not in front of the TV.
• Make healthier foods easier to reach and see – move them in front of the cupboards and refrigerator shelves.
8. You deprive yourself.
Are you usually strict on your diet? Maybe you can’t remember the last time you ate a doughnut, candy bar or slice of pizza.
Problem is, you eventually give in, scarf down something taboo, and now you’re mad at yourself.
So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system.
That’s why depriving yourself of your favorite foods is a sure way to sabotage your weight-loss efforts.
“My motto when it comes to eating is “moderation,” says registered dietitian Beth Cecil. “There are no ‘good’ or ‘bad’ foods. There are just some foods that you need to eat less often or in smaller amounts than others.”
Denying yourself from enjoying tasty treats can backfire, Cecil says. “Over time these restrictions can lead to cravings, binges and overeating.”
What to do: Cecil suggests you ask yourself these questions:
• Do you feel guilty when you eat your favorite foods that are high in calories?
• Do you crave foods you have labeled as “bad” on a regular basis?
• Do you label foods as “good” and “bad”?
• Do you eat your favorite foods only if you feel you deserve them?
• Are you constantly watching what you eat? Do you ever feel out of control when eating?
If you answer “yes,” you are depriving yourself. It’s time to say “yes” to your faves – but do it smartly.
Instead, cut other foods out of your diet. Stop eating foods you don’t like (even if they are “fat-free” and “low-calorie). Hate fat-free mayo? Use the regular kind, but smaller servings, Cecil says.
“Eat what you really desire, but just practice moderation,” she says.
So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.
Are you usually strict on your diet? Maybe you can’t remember the last time you ate a doughnut, candy bar or slice of pizza.
Problem is, you eventually give in, scarf down something taboo, and now you’re mad at yourself.
So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system.
That’s why depriving yourself of your favorite foods is a sure way to sabotage your weight-loss efforts.
“My motto when it comes to eating is “moderation,” says registered dietitian Beth Cecil. “There are no ‘good’ or ‘bad’ foods. There are just some foods that you need to eat less often or in smaller amounts than others.”
Denying yourself from enjoying tasty treats can backfire, Cecil says. “Over time these restrictions can lead to cravings, binges and overeating.”
What to do: Cecil suggests you ask yourself these questions:
• Do you feel guilty when you eat your favorite foods that are high in calories?
• Do you crave foods you have labeled as “bad” on a regular basis?
• Do you label foods as “good” and “bad”?
• Do you eat your favorite foods only if you feel you deserve them?
• Are you constantly watching what you eat? Do you ever feel out of control when eating?
If you answer “yes,” you are depriving yourself. It’s time to say “yes” to your faves – but do it smartly.
Instead, cut other foods out of your diet. Stop eating foods you don’t like (even if they are “fat-free” and “low-calorie). Hate fat-free mayo? Use the regular kind, but smaller servings, Cecil says.
“Eat what you really desire, but just practice moderation,” she says.
So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.
9. You overestimate your calorie burn.
Gym machines (especially elliptical trainers) are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.
And if you think housework equals workout, think again. In a 2014 study of 4,600 people, those who reported doing the most housework were heavier than those who got their physical activity in other ways, say researchers from the University of Ulster in the UK.
What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.
If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:
Food/Calories Activity/Time to Burn Calories
Gym machines (especially elliptical trainers) are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.
And if you think housework equals workout, think again. In a 2014 study of 4,600 people, those who reported doing the most housework were heavier than those who got their physical activity in other ways, say researchers from the University of Ulster in the UK.
What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.
If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:
Food/Calories Activity/Time to Burn Calories
Medium nonfat latte and blueberry muffin (605 calories) Walking 3.0 mph (20-minute mile), 2 hours, 14 minutes
Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Large bagel with cream cheese (430 calories) Jogging 5.2 mph (11.5-minute mile), 35 minutes or Aerobic dancing, low impact, 63 minutes
22-ounce strawberry smoothie with artificial sweetener (250 calories) Weight training, light, 61 minutes, Circuit training (includes aerobic activity), 23 minutes
Fast food sausage and egg biscuit (500 calories) Gardening, 92 minutes House cleaning, heavy, 2 hours, 2 minutes
* based on average 180-pound person
Thoughts ?* based on average 180-pound person
