There are several things I’ve picked out of Jackie Warner’s “This is Why You’re Fat (And How to Get Thin Forever).
First with food. She suggests adding 2 eggs daily, 1 cup of oatmeal daily, 2-3 cups of vegetables daily, 2 servings of whole fresh fruit, water, a whey protein shake, and herbal tea.
Eggs: I boiled a dozen eggs and put them in a bowl in the fridge. I eat one typically with breakfast and I snack on 1 or 2 more throughout the day. A boiled egg white (no yolk) is only 17 calories. Within the egg is a nutrient called lecithin, which breaks down fat in the body. Eggs curb your appetite and make you feel full longer. After testing this, it is definitely true. You wouldn’t think 2 boiled eggs will fill you up and last, but they do.
Oatmeal: It is a fat burner. It digests slowly so that we get a stream of energy instead of just a burst of energy. It also curbs appetite and fills you up longer. My breakfast this past week consists of a cup of oatmeal and either a boiled egg or a banana. Compared to previous weeks, I’ve noticed I’m eating less calories throughout the day because I’m full longer.
Vegetables: Easy enough. With each meal add a protein and 2-3 cups of vegetables. Luckily for me, Weight Watchers pushes the veggies anyway so this was no change for me. I think I mentioned in a previous blog to fill half the plate with veggies to fill you up.
Fruit: adding fruit will cut down your sweet tooth. I’ve been doing this anyway so when I read this in her book I can definitely say that’s true as I have always had a huge sweet tooth. What I learned from Jackie’s book is that fruit is ideal for weight loss because it has balancing, detoxifying, and fat-burning effects on our bodies.
Water: Already covered. Take your weight and divide it in half. That is how many ounces of water you need to burn more fat. You should at least be getting 8-10 glasses a day.
Whey protein shake: This one is new for me. I bought one at the Vitamin Shoppe for $13. My cousin said to be careful of the sugars and calories so pay close attention to the nutrition label instead of the flavors of shake. I was never interested in protein shakes before because I always thought of them as meal replacement drinks. I’d rather eat the food… but what I learned is that they have other uses for our bodies that can help with weight loss and weight control. Whey is quickly digested and put to use by the body. It is a natural fat burner, improves insulin levels. Overall it works to help lose excess pounds and control weight. I’ve only been using protein shakes for 2 days. I’m using one after my workout because it helps recover and build muscle. Protein shakes can be used in replacement of a meal, ie in the morning to kick start your metabolism. And as it can be drank as a snack to help control cravings.
Herbal tea: I have not tried this because I’m more prone to my diet green citrus tea. I’ve never been one for herbal tea, but according to Jackie Warner it can be used as a late night snack. It regulates appetite, mood, energy and cravings. So it may be a good thing to drink at night while watching TV. For myself, I’ve been trying 2 boiled eggs when I watch TV, but I notice the healthier I get the less TV I watch. When I watch TV all I want to do is eat anyway so that’s not a bad thing.
The other thing I’m trying from Jackie’s book is limiting my time at the gym for 20 minutes for each cardio. I used to spend the entire amount of time on one machine. Instead of doing that and staying at the same speed for the entire time, she suggests taking twenty minutes of cardio and use that time to interval intensity training. Interval intensity training alternates intense bursts of activity and fixed periods of less-intense activity. For example, running as fast as you can for 1 minute and then walking at a normal speed for 2 minutes. On the treadmill it can mean upping your incline and speed for 2 minutes and lowing the speed for 4. This makes you sweat your butt off, literally. I usually do 40 minutes of cardio when I go to the gym, depending on my schedule I occassionally do more or less. So today when I went, I did 20 minutes on the elliptical, 20 on the treadmill, and 10 on the bike. I found that by switching the machines, each time was like starting over and I felt like I had more enegery and focus to do the high intensity levels of speed that she suggests. So this works.
One last thing I’m trying is using the incline more on the treadmill. As part of the interval training she suggests upping the incline to 12.0 and walking at a 3.0 or 4.0 depending on your height and ability.
In a whole, this has been a good week. I feel good with these changes and I am looking forward to a fresh start next week. My goal this week is to continue into next week with these changes and focus more on weight lifting. I always set weight lifting on the backburner to cardio, but since muscle burns more fat I really need to stop doing that.