Lazy, Fat and Crazy Lifestyle Change-Sleep and Exercise

If you’re logging your food, cutting calories and eating healthier congratulations, by summer you’ll be looking and feeling marvelous! Just a few more tweaks and you too will find the Fountain Of Youth that being in good health offers us.

Although they stand on their own, if you missed the first parts of the Lazy, Fat and Crazy Lifestyle Change you’ll want to read these for the full plan as this is the 3rd part.

  1. Lazy, Fat and Crazy Lifestyle Change-Food
  2. Lazy, Fat and Crazy Lifestyle Change-Logging Your Food

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Now that we covered food logging and healthy eating it’s time to talk about the most important thing you can do for your health and that’s getting enough sleep. All sleep, however, is not created equally when you have a good nights sleep you can feel it the next day. You have more energy, find yourself in a better mood and perform better but there’s more to sleep than meets the eye (sheets.) By introducing exercise into your routine while practicing good nutrition you’ll sleep like a baby reaping all the benefits of a balanced healthy life. (See graph above.)

What do you like to do for exercise?

Weight loss alone can be done by limiting calories without exercise but there’s a good chance you will gain it back within the first year sometimes gaining back more than you lost. The good news is there are so many ways to exercise these days that you’ll be able to pick something you can manage and if you get bored with it there’s more to try. There really is something for everyone.

I want you to consider bike riding, not just because I love it but because it works for people of all ages. Bike riding daily (outside with 2 wheels not spinning) gives you the benefits of aerobic exercise without weight or strain on the joints. It strengthens your core and gives you nice legs while enjoying nature and getting sunshine. Best of all, it burns crazy calories.

Exercise is your friend and path to good health.

If you haven’t exercised for awhile, any type of physical activity will be new, so it almost doesn’t matter what you do for the first several weeks whatever it is will do wonders on its own. Walk, hike, cycle, row, jog, dance, swim, repeat.

Be patient with yourself, you didn’t gain all that weight in a day. When it gets easy for you then do more. Keep it up!

You will be tired, sore, you will sweat and struggle but stick with it because it will get better. One immediate and positive side effect of exercise is that you’ll start sleeping better after wearing yourself out.

Once you get started your priority should be taking your chosen exercise and establishing it into a routine habit. For that, more frequent workouts and a daily routine are best.

How often should I exercise?

Since 250 minutes per week of exercise is recommended, you might think that you have to work out every day to lose weight. Instead, you can exercise every other day or even every third day and still lose weight effectively.

If you prefer shorter workouts, then daily exercise is probably best for you. If you work out for 20-35 minutes every day, you’ll meet the expert recommendations for weight loss. Exercising every day will also help you to build a regular and healthy habit of physical activity.

Sometimes daily workouts aren’t realistic on your schedule.

If your work week is hectic, you might choose to work out every other day. But if you exercise fewer days during the week, each workout needs to be longer.

For example, if you do one 60-75 minute workout on the weekend and four 35-40 minute workouts during the week, you can skip a few days of exercise and still meet the guidelines for weight loss exercise.

If you have to skip several days during the week, you can still exercise to lose weight, but each session will have to be longer to meet your goal. It’s also hard to build an exercise habit if you don’t exercise very often.

I bike ride every other day. That gives me 4 workouts a week, a day of rest in between each ride and it works out to be a different day of the week each week which gives me variation. If something comes up I skip a workout and just start again on the next day. The important thing is if I have to take off a week or so here and there that it doesn’t stop my routine for good.

A Balancing Act You Can Do

Exercise is part of a balancing act important to our bodies and the way they function. Without it, eating healthy foods and getting quality sleep isn’t possible which is why so many of us fail without it.

Are you an insomniac? Eating poorly yet exercising and still overweight? Depressed? Do you wake up feeling lousy after a good nights sleep? Or maybe you aren’t overweight but don’t have energy?

You need to Eat-Move-Sleep every day.

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An example of what it takes to balance our bodies and be truly healthy.

Get moving and improve your sleep!

Want to fall asleep faster and wake up feeling refreshed? As little as 10 minutes of aerobic exercise, (such as walking or cycling,) can dramatically improve the quality of your nighttime sleep when done on a regular basis. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.

The sleep/exercise connection.

Physical activity improves sleep quality and increases sleep duration. It reduces stress and tires you out. Early morning and afternoon exercise may also help reset the sleep-wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours.

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Tips for a good nights sleep.

  • Get daily exercise. One 10 minute walk a day can improve your sleep.
  • Make a daily bedtime routine brushing your teeth, etc. before bed.
  • Have a bedtime and stick to it even on weekends.
  • Make sure your bedroom is cool, quiet and dark. Blackout curtains can help.
  • Block blue light (with apps, glasses or filters) on your devices 2 hours before bed.
  • Avoid spending time awake or working in bed. The bed is for sleeping and sex.
  • Expose yourself to at least 10 minutes of sunlight in the morning.
  • Ignore stressors before bed save your worries for the daytime. Try deep breathing or meditation to relax.
  • A warm bath, reading a book, or listen to calming nature sounds before bed works wonders.
  • Get a full 7 1/2 to 8 hours sleep or more a night.

De-stressing is the one thing we all need to do these days so I suggest taking a good (solid) hour before laying your head on the pillow to calm down. Push the negative out and bring in the positive, whatever that may be to you. It’s so easy to fall into bed with a head full of the day’s activities only to have it keep you awake.

Good sleep planning sets you up for quality sleep and you once you get it you’ll know it. When I have a solid chunk of Deep Sleep I feel so refreshed and rightly so.

Sleep stages and benefits.

There are 3 kinds of stages our bodies go through during sleep. Light Sleep, Deep Sleep, and REM. Inbetween them we have Wake Cycles, times we wake up at night. Each person’s sleep cycles are unique to the individual but with trackers like Fitbit, it’s easy to see the trends of age groups and study how our stages of sleep affect us.

Each stage does something different while we sleep so if we miss out on a full nights sleep we’re messing with one or more stages of sleep our bodies need. Our bodies detect that and try to make up for it in other, sometimes more unhealthy, ways. This is why not sleeping enough hurts our general health.

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Sleep 101 will help you learn more about sleep and how to get a good nights sleep.

Your bed counts, what you put on it and what you wear:

  • Sleep naked. It’s been shown that it helps keep the body temperature even.
  • Buy a new mattress, get a new one every 10 years (think of the dust mites.) There’s something for everyone.
  • Re-evaluate your pillow. There are so many new kinds to choose from.
  • Get good bedding. Whether bamboo or microfiber, there are so many choices! You’ll want something that is soft and breaths.
  • Sleep under a heavy blanket. This is the time to have a favorite blanket on your bed and if it’s heavy it will help you sleep better. The weight of the blanket on your body has something to do with it.
  • Get a body pillow for support. Sleeping on your side with a pillow between your legs keeps your back straight. A body pillow supports your whole body. It promotes great sleep. Get a good one.
  • Cool your body. If you get too warm at night and can’t sleep invest in a cooling pad. People who use them swear by them.

Oversleeping The Effects Health Risks Of Sleeping Too Much

Sleep has superpowers.

There are new studies coming out all of the time about the powers of sleep. It’s been proven that getting enough sleep makes you live longer. People who get enough sleep actually eat 300 fewer calories a day when they were well rested. Sleep brightens your mood for the day. People who get enough sleep don’t get sick as much. Your blood pressure goes down when you sleep giving your heart a break. Sleep helps you make better decisions and boosts your creativity. It also gives you more energy. They are finding out new things about how sleep helps us all of the time.

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Balancing Sleep, Exercise and Nutrition is the secrect to good health and long life.

Invest in a tracker to monitor your lifestyle changes they’re fun and simple to use. You buy the tracker, put it on, download the free app on your phone and pair it with Bluetooth. You’re good to go.

I have had a Jawbone UP3 and now have a Fitbit, Charge 2, and am awaiting my new Aura Ring. They measure, sleep, activity, exercise, heart rate and more. At any time I can see my live stats and it gives me something to work towards when I make my steps.

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16 country comparison from 2016

  • China leads this trends, standing at 45 percent of its online population.
  • Brazil and the USA come next, but significantly lower, at 29 percent each, closely followed by Germany (28 percent) and France (26 percent).
  • China, Russia, France, Australia and Canada are the only countries surveyed that have more women than men tracking their health or fitness.

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There are many things to consider when we think about the whole picture of our health and fitness.

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Recovery is important when exercising that’s why it’s important not to go overboard. Moderation is the word. Always take off a day of rest after each day of exercise and if you have a fever don’t exercise sick. Always get your doctors ok before starting any exercising program.

I’ll be posting more to the Lazy, Fat and Crazy Lifestyle Change until summer but you have everything you need to follow in my footsteps. If you do, I guarantee you’ll lose weight (inches all over) and make your goal weight in a year keeping it off. Your stomach will be flat, you’ll feel great and depression will be a thing of the past. Eat-Move-Sleep my friends!

More on the Eat-Move-Sleep Movement—-Coming Soon

There have been many new studies about sitting and what it’s really doing to us. Experts are saying that sitting all day is the same as smoking a pack of cigarettes (maybe worse!) Also, I have more to say about our diets. I think we should eat what we want in moderation if we are exercising regularly. I don’t believe in fads, or diets just good food. And of course, I’ll be writing about biking and showing off my photography. Group hug!

Let me hear about how you’re doing! Got any questions or can I help you in any way? I know I’m getting readers but you are very quiet. Lol! I wish you the best this isn’t easy I’ve been there.

Eat-Move-Sleep it’s a good anthem for the Lazy, Fat and Crazy Lifestyle Change!

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Lazy, Fat and Crazy Lifestyle Change-Logging Your Food

I could rattle off statistics and facts about why food logging makes losing weight more successful but I’d rather get on with it and have you thank me later. By logging your food you’ll become an expert on what you eat and how nutritious it is becoming more aware of what you put into your body. That’s what this lifestyle change is about.

MyFitnessPal is the most popular calorie counter and for good reason. It’s free and simple to use giving us real insight into our nutrition and calories burned during the day. It works!

What It Can Do For You

  • It tracks your weight and calculates a recommended daily calorie intake. It also contains a well-designed food diary and an exercise log.
  • The homepage provides a clear picture of how many calories you’ve consumed during the day. It also shows how much of your recommended intake remains, as well as how many calories you’ve burned by exercising.
  • If you’re using a fitness tracking device, MyFitnessPal can likely connect and sync with it and then include the data in the exercise log.
  • The app tracks your progress towards your goals and offers chat forums with fellow users. These include conversations, recipes, tips and personal success stories.
  • MyFitnessPal’s nutrition database is huge, containing over five million foods. You can also create custom foods and dishes, or download recipes from the internet.
  • It even saves your favorite meals so you can log those quickly.
  • Additionally, the MyFitnessPal app has a barcode scanner, so you can instantly enter the nutrition information of some packaged foods. (I love this!)
  • Each day is presented as a pie chart, showing your macros (the breakdown of carbs, protein and fat.) You can also write a note for the day, such as how the day went or how you were feeling.

Let’s Begin!

I want you to go get the MyFitnessPal application and put it on your cell phone (so you always have it with you.) Then, under Settings set up your Profile and Goals. Be honest because what you put down will be used to calculate how many calories a day you should eat to get to your goal weight.

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Under Settings is where you’ll put your personal info and preferences. Click on Profile to start.

Once your Profile is done, click on My Goals. What you put here will determine how many calories you can eat each day, and how the app will figure out those calories.

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These examples are from my account, yours will be different. The lock icons are for the premium (paying) part of the app so ignore them. I use the free version but if you want to have more control over your nutrition, or have a medical condition you might want to try the paid version.

While setting your Goals decide how fast you want to lose weight under Weekly Goal and pick an Activity Level. If you’re just starting to log food it’s a good idea to pick Not Very Active. (I have Lightly Active picked because I’m in maintenance but at first I used Not Very Active.) Ignore the Nutrition Goals you don’t need to change them.

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The Home tab of MyFitnessPal.

When you’re finished with your Goals look at the top of the Home tab. Under Goal, it will tell you how many calories a day you need to eat to get to your desired weight. MyFitnessPal will never go below 1,200 calories a day it’s the lowest you can go without a doctor’s orders.

The Home tab will tell you at a glance where you’re at in your day and if you have a tracker or count steps it will show you how many steps.

I’m maintaining my weight now but when I started I was at 1,200 calories a day. It took me about a year to take off almost 60 pounds. The first 30 pounds came off without aerobic exercise (riding my bicycle) but when I started to exercise with my new diet the weight came off faster without having to target any areas of my body.

MyFitnessPal connects to many apps and devices listed under My Apps And Devices. I’ve used it with my Jawbone UP3 and my Fitbit Charge 2 band. If you don’t have a tracker no worries you don’t need one to use MyFitnessPal.

Let’s Log A Food

The first time you log a food either use the barcode reader or look it up using search. The next time it’ll be there for you to pick under one of the convenient tabs or you can Multi-Add your foods.

MyFitnessPal’s nutrition database is huge, containing over five million foods. You can also create custom foods and dishes, or download recipes from the internet. Resturant food and brand names are included.

Let’s log peanut butter. If you know the brand you can add it for a more detailed search result. Look for the one that matches and add it to your Lunch.

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Each food has their own category. Here we do a search for peanut butter.

The database is good but pick carefully and pay attention to quantities. If you pick the first entry and only had 1 tbsp. you can change it after logging that food and it will reflect that change in your entries portion and calories. Don’t forget to log your drinks and snacks.

A green check means the food item was checked and is correct. Many foods won’t have one but no worries the majority of the data is correct without the green check. I think it’s the best database I’ve ever used they all have some mistakes and I’ve tried a lot of them in the past.

Logging A Meal

Let’s start with Breakfast it’s the most important meal of the day that sets you up for the whole day. If you eat a healthy breakfast it will give you energy throughout the morning without hunger pains.

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I eat oatmeal with fresh blueberries and chia seeds every day for breakfast it sticks with me and gives me plenty of energy towards my morning bike ride.

This is what a logged meal looks like. Tomorrow when I go to log Breakfast again I can load it separately or as a meal depending on my settings. Foods already logged will show up in the Recent, Frequent, etc. tabs for each meal.

Complete Your Diary, Snyc Your Apps And Check Your Progress

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After exercise and steps are logged (and synced) they’ll be added to your calories for each day. (Later we’ll talk about using MapMyFitness to log exercise.)

You can manually log any exercise (including steps) with MyFitnessPal each day so it can be added to your daily burn. If you have a tracker connected (under My Apps And Devices) the data will be shared between apps and show up like my data above.

At the end of each day click on Complete Diary to see how you did. It will tell you how much you’d weigh if every day was like today, in 5 weeks time giving you a snapshot of how you’re doing. There’s more!

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At any time of the day, you can check your Calories, Nutrients and Macros to make sure you’re on track. Your Macro percentages are already set up for you.

What Are Macros?

Macronutrients or Macros are the building blocks of nutrition. You probably know them better as carbohydrate, protein, and fat. Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function.

Carbohydrate + Protein + Fat = Total Calories

Carbohydrate: Provides fuel, the energy for your body and brain. It’s found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt.

Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.

FatInsulates and protects your bones and organs, acts as backup fuel for energy and helps in brain development. Healthy, unsaturated fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.

Balancing your Macros is an easy way to watch calories since together they equal your total calories per day. By eating the right percentage of each you’re making better choices with your food. giving your body what it needs each day.

Can I Trust The Calories Listed For Each Food?

Finding out the correct calories in a serving of a food isn’t easy. Do a search and you’ll find a different number of calories for the same food. It makes it hard to count calories and be consistent. This can set you up for failure when losing weight.

Logging food daily with the same database and reusing these foods under your profile ensures that you use the same number of calories for the same foods each time. MyFitnessPal works to be accurate checking its food database for mistakes when possible and removing them. You can trust the numbers and this application to help you lose weight even if the numbers aren’t perfect because of how it works.

Be consistent in your logging, stay within the recommended calories per day, use the same entry for the foods you eat daily and be patient. You will start seeing the weight come off.

MyFitnessPal Worked For Me

I can’t say enough about how much MyFitnessPal helped me lose weight and eat better. I had no idea how many calories to eat, I tried many different apps failing miserably and learning nothing. I was getting heavier and more depressed.

I’ve been using MyFitnessPal for over 2 years now. After the first year, I really didn’t need to log anymore but it was so easy I just kept it up. By doing so, I’ve kept within 4 pounds of my target weight because I see what I’m doing wrong before it gets out of control. It’s a great feeling to have a normal BMI and I work to keep it that way.

When you start using MyFitnessPal daily to log your food you’ll find more to love about it. You’ll be reversing your Real Age and losing weight in no time.

We started out lazy, got fat, and then it drove us crazy but we can regain sanity by logging our meals. I got you!

Lazy, Fat and Crazy Lifestyle Change-Food

Food glorious food! Unlike drugs or alcohol food is easy to get and with a fast-food place on every corner just waiting for us to slip. It’s intoxicating, mood altering and delicious. It whispers to us in the dark, it smells heavenly and fills our every needy need. For many of us, it’s our bestest buddy and we have hard-wired memories of it growing up.

Addiction to food is one of the most difficult things to break because our bodies need food and we can’t simply quit eating it. With practice, we can develop a healthy attitude about food and learn how to eat right. With a new relationship toward food, we can nourish our bodies and still celebrate good food without the negative side effects we get locked into.

The good news is it’s totally doable but it takes practice, motivation and time. It took you time to put the weight on and it takes time to take it back off. It took me a year to take off 60 unhealthy pounds eating 1,200 calories a day but it came off and has stayed off for 2 years now.

For the past year, I’ve been on maintenance eating 1,500 calories a day. I don’t have to log my calories anymore, can eyeball my food portions and by exercising daily I enjoy great health benefits without gaining the weight back. Like me, in the first year, you will learn what and how to eat for the rest of your life.

We are already lazy, that’s how we came to the “fat” part and now that we’re crazy about it we have to make a lifestyle change. If you follow my lead you will be losing weight in no time. Remember to check with your doctor before starting this lifestyle change. My doctor has never been happier with me.

I believe in watching portions and counting calories because I’ve seen it work but there’s no need to weigh your food or follow a specific diet. I don’t believe in diets, fads, smoothies, powders or free days. In this case, simplicity is our friend.

We will be logging our food with a free tool that will make this easier. You will fill out a profile that will tell you how many calories a day to eat. You enter how many pounds you want to lose, etc. Anything lower than 1,200 calories isn’t recommended.  I’ll cover this and logging in the next post but here are a few things to start now.

Cut Back On Sugar And Starches

Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

You will want to stop drinking soda (even diet soda), fruit juices (except OJ), and alcoholic drinks. Black coffee, tea or water (plain or bubbly) is fine. Drink 8, eight-ounce glasses or more a day.

This is extremely important as these types of drinks have plenty of sugar and calories. We’ll talk more about drinks and what carbs to avoid when we cover food logging.

Eat Protein, Healthy Fats And Vegetables

The more healthy fats, fresh fruits, whole foods and vegetables we eat the better. We will be concentrating on calories, nutrients and the macros in our diet.

Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function. Watching these numbers are a kind of short-hand when it comes to weight loss making calorie counting much easier.

Our macros will be 50% carbohydrates, 30% fat, and 20% protein per day but no worries as logging will keep track of these numbers for you.

High protein diets can also reduce obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and makes you feel full longer. Peanut butter is great after a long bike ride.

We’ll be learning to eat good food and log it in my next post. In the meantime, here’s a sneak peek into other things we’ll be doing to get healthier. I know I’m excited and hope you are. I’ll be doing this alongside you maintaining my weight.

Exercise 3 To 4 Days A Week

By exercising, you will burn more calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. You’ll also experience those feel-good endorphins (runner’s high), ditch your depression and sleep better at night.

I would prefer you ride a bicycle or take a spin class but any cardio like running, jogging, swimming or walking will suffice. Or join a gym and lift weights they have stationary bikes. You must pick something and stick to it.

You will learn to log your exercise which will automatically be added or subtracted from your calories for the day using the tools I’ll be introducing in the next post.

I can’t make you exercise but if you’ve become that lazy and crazy enough to keep yourself unhealthy there’s nothing I can say that will change that but please keep an open mind!

7 1/2 to 8 Hours A Night Of Quality Sleep

Sleep is very important and if the quality of your sleep suffers so do you during the daytime hours. We go through different stages of sleep during the night. There are simple things you can do to make sure you get enough of all 3.

If you’re a maniac like me you may want to track your sleep scientifically. There are many kinds of trackers for sale from rings to bands that track sleep in detail and more. I use a Charge 2, Fitbit and will have the new Oura Ring in April. (I provided links to sales of both products with specs if you’re interested.)

You don’t need a tracker to get the best nights sleep. I’d like you to read my post about sleep below. It has tips for a better nights sleep, scientific information on sleep, and I guarantee it will have something to help you get started on your way to a quality night’s sleep. Soon you’ll feel the difference.

More About Sleep Read Sleep 101

I’ll cover more about sleep soon.  You can start practicing good sleep hygiene today.

Here are 10 tips to quick-start your weightloss:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Oatmeal with fruit is great. Breakfast should never be avoided and is the most important meal of the day.
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss. Drink 8 glasses or more.
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Walnuts and pears are my gotos.
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area.
  6. Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism. However, no caffeine after 3 pm as it might interfere with sleep.
  7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
  10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Eating healthy starts here.

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My next post will give you the links to the applications that we’ll be using and no worries it will be a piece of cake whether you have Android or iPhone.

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Get your vitamin’s here! Eat all of the colors of the rainbow and fill your plate 2/3rds full of veggies.

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A clever way to eyeball your food portions. Watch yours!

I think this is a good start my aim was to outline things and get us started in a good direction. Food was our main goal and soon we’ll be logging our meals with the application doing all of the calorie watching for us.

Next-Lazy, Fat and Crazy Lifestyle Change-Logging Your Food and More