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How Much Exercise do you REALLY Need to Lose Weight?

Wednesday, July 23, 2014


I did Zumba today, and it was so much fun, and effortless exercise because it's fun. Tomorrow, I'm doing Pilates. Not my fav, but the instructor just came back from maternity leave, and she's really nice and she asked me to come.

How Much Exercise do you REALLY Need to Lose Weight?
www.sparkpeople.com/blog/blog.asp?po
st=how_much_exercise_you_really_need_t
o_lose_weight

I unhitched exercise from weight loss. I exercise daily to increase my mood & energy. It's a great stress reliever. Exercise is also great for bone & heart health. So definitely people should exercise. Any calories burned are a bonus.

Nutrition is more important for weight loss. Have a small caloric deficit most days. I like to focus on portions control, especially not having second helpings at dinner. I also only have dessert once a week. Besides saving 500 calories a day, it's more of a treat when I have dessert on a Saturday night. If I really need a sweet after dinner, a nice piece of fruit or a yogurt will do.




Motivational Quote:
"With the new day comes new strength and new thoughts."
- Eleanor Roosevelt

  
  Member Comments About This Blog Post:

SANDICANE 7/23/2014 10:10PM

    Yep, even Dr Oz says we don't have to exercise to lose weight. It's great to eat on plan and then to exercise to be healthy, happy and more firm!

Thanks for the blog!

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MORTICIAADDAMS 7/23/2014 7:45PM

    I totally agree about the diet and exercise.

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BEACHCALSIX 7/23/2014 6:45PM

    emoticon
I have had some problems with over exercising because so many programs say exercising is key to losing weight. Trying to pull back now and lose weight in a more healthy way. Thanks for the post!

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WATERMELLEN 7/23/2014 6:02PM

    Great blog: my experience also bears out the 80/20 division, and for me too exercise is important but not so much about weight loss . . . more about mood and cardio fitness and healthiness and flexibility and strength and all that stuff which is also very very important.

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LUCYCAN7 7/23/2014 4:03PM

  emoticon emoticon emoticon emoticon
Thanks for sharing.

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AMARILYNH 7/23/2014 3:57PM

    I've heard it said that weight loss is 20% exercise and 80% nutrition and I believe that - at least that is the way my body seems to work. That said, it seems when I keep my exercise under control, it seems easier to keep my eating under control. WOW I am SO borrowing that graphic!

Comment edited on: 7/23/2014 4:41:51 PM

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LASARRE 7/23/2014 3:54PM

    emoticon

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SUNSET09 7/23/2014 3:50PM

  Thanx for sharing and exercise has become a part of what I do. I no longer look at it as work. It a means to never ending results! emoticon and emoticon emoticon emoticon emoticon emoticon

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Weigh in day 7/21/14

Tuesday, July 22, 2014

I weighed in yesterday at 170.8 (-1) I owe it all to portions control, including not having second helpings at dinner, and dessert only once a week. If I have to have something sweet, I have a fruit or yogurt (if calorie range allows!).

Saturday night I had a very nice dessert of French silk pie. It was so good. I had a second portion. But then I was stuffed full. Or maybe it was all the wheat I had that day. I seem to be ok with a small portion of wheat, say 1 oz, like a slice of bread. But too much and my stomach is in distress. My stomach growled so loud it scared the cat!

So I decided to give up wheat for a week. That lasted less than a day! Well, I revised my goal to 1 oz (or less) of wheat a day. See how my stomach feels.

I went to Zumba yesterday at lunch time, and it was effortless. Today is circuit training. Tomorrow is Zumba. Thursday total body workout, Friday circuit training.

Some surprising good news. DS22's girlfriend decided to Couch to 5K! (her dad & I are already doing C25K) DS22 is going to do it with her. I'm so happy she's taking an interest in fitness. And what she's interested in, he's interested in. I worry about how much weight they gained in college, but I zipped my lip about it. They know and don't need me giving flack. All I can do is work on my own self, and maybe set a good example, or inspiration. They're flying to California today, and DS22 starts his new job on Monday.

So I have to find time for C25K 3/wk. Maybe after work M, W, F. Or T, Th, Sa. Anyone want to join me?
myrunningmate.com/5k101/

Besides losing a pound with week, I also had a non-scale victory (NSV). I bought a pair of size 8 shorts as 'goal pants' and they fit! I am in a single digit size! Of course, my negative voice pops up saying they're just cut big, but I'm also wearing 10 and 12, and besides I don't have nice legs. I'm kicking that negative voice to the curb.

  
  Member Comments About This Blog Post:

AMARILYNH 7/23/2014 4:46PM

    Love that graphic! ANY time you fit in an 8 is a GREAT time! How do you know its the 8 that is sized big? Maybe its the 10 (and its certainly the 12) that is sized small!! You are doing great!!

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BEACHCALSIX 7/23/2014 12:10PM

    I love that photo, I let my negative voice chime in too often. Gotta punch it away lol
Great job on the loss this week! Dessert is sooooo hard to avoid for me :D

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MORTICIAADDAMS 7/22/2014 2:06PM

    Sounds fantastic on so many fronts.Congratulations on the weight loss and on the size 8s!

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LUCYCAN7 7/22/2014 1:05PM

  emoticon emoticon emoticon emoticon

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LIS193 7/22/2014 12:35PM

    emoticon
Going wheat free or low wheat is a great experiment. I find even one slice of bread or 1 flour tortilla causes inflammation and packs on a pound :( My tummy (and weight!) has been much happier since I cut it out with only the odd splurge for which I pay shortly after.

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ROBBIEY 7/22/2014 12:23PM

  emoticon You're doing it!!!

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PEGGY11 7/22/2014 12:23PM

    You are doing great. you are right kick that negative voice to the side. You don't need it. emoticon

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TIMEHASCOME56 7/22/2014 12:14PM

    emoticon

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TGIF it's all good

Friday, July 18, 2014

I was planning on circuit training class at lunch, but it was cancelled. Boo! I walked the track a bit instead. Well, it's ok, my booty is still sore from all the weighted squats & lunges yesterday.

8pm I went out for a 45 min walk to get to my 10,000 steps today. I didn't have seconds at dinner for 8 days in a row! Tomorrow is my once a week dessert night. We're going to visit DS22's girlfriend's family. They are really into civil war re-enactment, and there's an event this weekend. And then I'm leaving DS22 there, because the kids are flying out to California early Tuesday so my son can start his new job as software engineer at Yahoo! My baby! I'm so proud of him, but I'm going to miss him, too. I love the girlfriend, and her family too. It's all good.

  
  Member Comments About This Blog Post:

LUCYCAN7 7/19/2014 4:36PM

  It sounds like to me your Baby Son will be fine Dear!! I can see why
you are a Proud Mother and I understand as a Mother how you will
miss him,that is part of being a Mother!Your plan sounds like it is
working good for you,that is great! emoticon emoticon

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LIS193 7/19/2014 11:29AM

    Have a wonderful weekend and enjoy your dessert - hope it is a great one!

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TIMEHASCOME56 7/19/2014 11:09AM

    emoticon

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CAREN_BLUEJEANS 7/19/2014 9:07AM

    Yahoo is giving him a temp apt & rental car for a month, so he & his gf can look around. His salary is blushingly generous.

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CAKAROO 7/19/2014 8:40AM

    emoticon

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THINFITFEMINIST 7/19/2014 6:52AM

    Well Yahoo! is a step in the right direction. Does he already have an apartment to live in? The rent will probably be inflated beyond the normal California rates. Hope he doesn't have to use 2/3rds of his pay check just to pay it.

I'd be proud also.

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USMAWIFE 7/18/2014 10:10PM

    Enjoy your weekend

COngrats to your son

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SUNSHINE99999 7/18/2014 10:03PM

  Yes, have a great weekend. emoticon

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MORTICIAADDAMS 7/18/2014 10:01PM

    It sounds like your son is going to start a fantastic life!! Right out of college too. It doesn't get much better than that!

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FitRPG: Gamifying Fitbit Review

Thursday, July 17, 2014

FitRPG (Role Playing Game) is a fun free app! It turns your accomplishments on the Fitbit into a game. I can improve my character, BlueYork, a Dream Weaver by battling bosses and Fitbit friends, going on quests. The app syncs with my Fitbit data (use the app only near the dongle), like sleep, steps, overall activity. I went on a quest yesterday to get 15,000 steps in a day to be a StepMaster (or whatever), and it motivated me to jog in place while watching TV just so I could complete the quest and win gold. You use the gold to buy equipment like armor, swords, shields, so you can battle and level up. I can't see me playing it forever, but a novel way to motivate me to move more.

If you're a nerd like me, and have a Fitbit, you will love this game. Add me as a friend!

There's no graphics, just text. I would enjoy seeing cartoon characters, drawings of weapons, etc.


https://play.google.com/store/apps/d
etails?id=com.fatchickenstudios.fitrpg
&hl=en

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When I was having trouble losing weight & staying focused, I adjusted goals to the process, not the results. My goals were not to lose weight this week, but instead to do just 2 things: not have seconds at dinner & only have dessert once this week. Exercise, I do daily to keep my mood & energy up, not to lose weight.

~~~~~~~~

Motivational Quote (care of PIXIE-LICIOUS)
"If I really want to improve my situation, I can work on the one thing over which I have control - myself." - Stephen R. Covey

  
  Member Comments About This Blog Post:

USMAWIFE 7/18/2014 10:12PM

    I had posted a thread about the game on the fit bit team. going to link your blog to it so others can see

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THINFITFEMINIST 7/17/2014 6:23PM

    emoticon

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LUCYCAN7 7/17/2014 1:22PM

  Sounds like a great motivator! emoticon emoticon

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PIXIE-LICIOUS 7/17/2014 12:21PM

    I don't have a FitBit, but the game sounds like a fun way for you to stay motivated.

Glad you liked the Stephen R. Covey quote!

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LIS193 7/17/2014 12:10PM

    Sounds like a fun way to reach your goals!

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MORTICIAADDAMS 7/17/2014 11:12AM

    I've never played role playing games or video games. My son loves them and my hubby has played them. I don't have a smart phone either. I'm boring. I do crossword puzzles. At least one every day.

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Setting a good example for my kids

Wednesday, July 16, 2014

"Do you want the last burger?" DS22 asked.
"No, I'm going to bring it for lunch tomorrow. They were great burgers your brother made. This makes the enjoyment last longer. You know this makes 6 days in a row I haven't had seconds for dessert?" I said.

Later, he said, "I'm getting ice cream for dessert, would you care for some?"
"No," I said, "I only have dessert once a week, on Saturday night. It's more fun that way. Remember how much fun we had making s'mores?"

I played racquetball with DS27 on Monday. He beat me both games.

Tomorrow, I tell you about FitRPG (role playing game) app, to motivate me to be more active.

  
  Member Comments About This Blog Post:

PHEBESS 7/19/2014 6:34AM

    Good job!

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LIS193 7/17/2014 12:11PM

    emoticon

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WATERMELLEN 7/16/2014 6:48PM

    Wow! Impressive example!! What a role model!!

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THINFITFEMINIST 7/16/2014 5:47PM

    emoticon

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LUCYCAN7 7/16/2014 4:05PM

  You are doing great.I applaud you for setting a good example!!! emoticon emoticon emoticon

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MORTICIAADDAMS 7/16/2014 3:52PM

    Good job! They need to be active just as much as we do.

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CAREN_BLUEJEANS 7/16/2014 3:13PM

    LOL I meant to write "seconds for dinner" I guess it's a Freudian slip!

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HEALTHYBYFOURTY 7/16/2014 2:59PM

    great job!! I too didn't have "seconds for dessert " last night either. I am trying to limi to 1 a week on Sunday nights as well

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