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How to Lose 10 Pounds

Do you want to slim down? If you need to lose a relatively small amount of weight, say five or ten pounds, your weight loss strategy will be different than a strategy designed for more significant weight loss. Use these steps, tailored specifically for a ten-pound weight loss, to set up your plan. Then, get to work, stick to your program and get ready to enjoy a slimmer, sleeker new you.

1. Set a Short Term Goal

2. Get Support From Family and Friends

3. Count Calories

4. Eat More Lean Protein

5. Exercise Every Day

6. Increase Non-exercise Activity

7. Stay Rested

 

 

 

 

 

 

Skin rash and celiac??

It's been awhile and life has been crazy, crazy here. Can't go into details but it is really, really messed up. The stress of a very sick daughter, the birth of my 6th child, a festival accomplished and successful, all got to me in a great moment of reflection. I am nearly 40 years old and have too much unhappiness in my life. I decided to make some very scary changes and find out who "I" am. Seems people around me didn't like this idea so well and unnecessary war was waged and people have shown me to be very ... well .... horrid. My life is forever changed. Onward, to a new path. Gotta heal for a bit first before I can move forward.
On the good side, I did discover, quite accidentally, that I may probably have Celiac!? One email I get on a regular basis is all about gallbladder health and symptoms. One recent email was about celiac and some 'hidden' symptoms. My 2nd daughter has studied about celiac and has taken herself off wheat and has totally felt better and her skin has cleared up. Her main symptoms when eating wheat has been major brain fog, joint pain and pimply skin. Sadly, I haven't really studied up on the condition (or is it considered a disease?) Anyway, for quite a few years I would break out on my legs with a rash that resembles shingels very closely, but without the pain. Severely itching, angry red liquid filled blistery rash on my legs. HORRID itching that seemed to spread. NOTHING I did naturally or homeopathically seemed to help one bit. I would suffer a couple months and then it would just go away. Thought maybe it was poison ivy the dog or cat would bring in on their hair until I broke out while on vacation. Hmm. It has been a couple years and no rash, so I figured it was just one of those things. A couple weeks ago, my eldest daughter broke out with the same rash!!? Freaky! Not as bad as me, tho, but identical. A couple weeks later, it went away.
OK, back to that gallbladder email I received talked about Dermatitis Herpetiformis. THAT RASH now has a name?! OMG! Totally relates to celaic?!! Could be why the rash stopped appearing, although, I thought I was decently gluten-free during my last outbreak. I still occasionaly inbibe in small amounts here and there(onion rings ... yummm...), but really have no desire to eat much by way of wheat products so it's not a biggie. Now armed with this new knowledge, I am more cautious about those little cheats.
Most grains, tho, seem to cause me gut disturbance so I avoid most of them. Corn, of all grains (eeeegh) seems to be the only one I can eat?! I still drink the RAW MEAL smoothies several times a day or so. Been doing a modified HCG protocol again (I'll talk about that in a future post) and I'm still losing fat. Got that old lady arm skin hanging... :-/. Never had that before because my arm fat NEVER went down very much while on any weight loss protocol. (there could be a 'spiritual' side to this as I have learned that people holding onto fat in their arms have a sense of never being able to give love like they feel they need. Belly fat is the feeling they have never been loved like they deserved ... "Feelings Buried Alive Never Die" by Karol K. Truman) My body is completely changing again. For the better, but I am freaking out a little. I don't recognize myself some days! LOL! But I am SOOO happy that my arms are going down. Funny how big arms can make a person feel so huge in pictures! But it's also in the fit of clothing too. Today's fashions seems to be soo unflattering to anyone without boney arms. Another place I'm losing is the chest boob area. Makes the ladies seems smaller.. I can no longer wear my pirate stays and balance cups on my chest! lol! But I still fit a DDD cup. Go figure? strange happenings going on! The next few months will be interesting for sure.
Side note: HCG and nursing... jury is out, but the common consensus is that hcg will reduce milk supply. Mostly on the fact of calorie reduction causes milk supplcy reduction. I have issues with this because how do women in starving or very low calorie situations (war, famine, etc) still provide for babies? I tend to believe that our bodies will sacrifice for the good of the next generation. So yeah, our teeth and hair and bones will take the brunt of feeding our young ones. So that's my 2 cents on that one. I did notice a problem with my milk supply with the last baby, but I was also under EXTREME stress in my personal life which also can contribute to the decreased supply. As big as my boobs are, I have almost always struggled with supply so it was nothing new for me to experience. (I get TONS of comments that my big boobs means I have lotsa milk... ugh.. people ... get educated... it's not about the size!! lol!)
So after the last baby, I decided to corset my belly to see if that helps pull in the belly and to my happy surprise.. IT DID! I had this thought that since everything inside was being pushed around by the baby, if I only corseted my midsection long enough, maybe things would stay IN instead of getting pushed back out. IT WORKED! I was able to see great results in a more reduced waistline than I have had in a LONG time!! Squeee!! That was sooo exciting! I did a round of hcg a few months after baby last year to help tighten up loose skin everywhere and it did a good job. Even with that horrid momma belly hanging down!!
I really think taking time to work on my adrenals, gallbladder and thyroid was VERY important to all this. I do feel much happier inside, my brain fog is not as common anymore, my thyroid tests seems to be all 'normal', I sleep better and the weight does not seem to be packing on like it used to.
Only thing that hasn't happened, that I was hoping for, would be a reduction in spondylitis problems. That has gotten worse. :-( To the point I seems to be blowing disks more and more often. Did a doozy in May. Woke up one morning with a kink in my neck that curled me right over within a week, severe nerve pain shooting down my arm. I was unable to hardly move for over a month. Definitely wanted to die. Couple blown disks were pushing on nerves. Thankfully I found a physical therapist that was able to loosen my back enough to make life bareable again. He said my back, hips and pelvis were all in really bad shape. Been working on me weekly since May (5 months now!). So that is that. Seems I've hit the downward spiral age of spondy. Ticks me off quite a bit, but been working on bettering my life so I can look back and not think that this disease stole too much from me at such an early age.
Ok, well, the baby bubs is getting into everything and I must get off the computer before he escapes his big brothers and gets on the table to push the off button!
I will be back and see if I can post some pictures comparing myself recently with the time I did hcg years ago the first time when I was actually 20 lbs lighter! Crazy to see how it is different this time. Here's a recent one of me.. notice the old-lady arm skin hanging under my arm! LOL! The whole side-boob-under-arm area is going away too. These are maybe not the best pics of me, but shows very well how the loss is going upstairs. 184 pounds here a couple weeks ago the first two images. The purple & pink are from last night. My rear and legs are pretty amazing too when comparing a few years ago. Not able to show any more than this at the moment, but soon...!

This one below was taken a couple weeks earlier. I don't see the same skin hanging, and then remember as I lose, things get loose, wobbly and kinda gross. It's hard to push thru that stage.

These two (purple n pink) I took last night.

OK! I found a good past picture! (I got big again and stopped getting pictures of me) Computer broke, so trying to find images on all these external hard drives is not easy! Here's when I was at 207lbs Oct 2011 when I announced the pregnancy of my 6th child (notice the symbolism in the picture! LOL!) Second pic is a week or less before the baby was born in Aug 2012. I delivered at 207 lbs! (Baby and birthing things weigh about 20-30 lbs. For the first time ever I lost after birth and kept it off... went down to 170 in the months following!

And here's the link to me at 165 at the USMC Ball in 2008 when I was on a roll! lol!

Quite different I looked back then! I've gotta scan a different one in where I didn't crop out my large arms and post it when I can.

How Many Calories Should I Eat to Lose Weight?

 How Many Calories Should I Eat to Lose Weight?

Every diet should start with the basic question: how many calories should I eat to lose weight? There are five different ways to get an answer and find out how many calories you need. The best method for you depends on your goals, how much money you want to spend, and your access to various health services.
Look at these five different methods for determining your caloric needs and evaluate the pros and cons for yourself.
Keep a Pre-Diet Food Journal

A pre-diet food journal is the perfect starting point for evaluating your caloric needs. Before you start a weight loss program, take one week to evaluate your current caloric intake. Don't make any changes to your diet, just write down everything you eat and the number of calories in each food. You should do this at a time when your weight is stable and your daily activity is typical.
After a week of recording your food intake, add the total number of calories for each day and divide by seven to get an average daily caloric intake. This should provide a general guideline for the number of calories your body needs to maintain its current weight. To lose weight, you need to decrease that number by roughly 500-600 calories per day.

• Pros: Inexpensive, reinforces good weight loss habits such as food journaling.
• Cons: Requires tedious recording and may not be accurate if you aren't specific about measuring and recording your food portions. 

Use an Online Calorie Calculator
There are several easy-to-use online caloric needs calculators, like the one at CalorieCount.com. These tools provide a quick and easy estimate of the number of calories you need to eat to lose weight. To get the most accurate number, you need to know your current weight, height and goal weight. You also need to assess your daily activity level.
The number generated from these calculators is usually based on the Harris-Benedict formula for determining basal metabolic rate (BMR). The formula is widely recognized by experts as a reasonable estimate for daily caloric need. However, it is only as accurate as the information you provide and the answer is based on general guidelines. Daily activity level, for example, varies widely from person to person and there is no way for a single formula to accurately predict the metabolic impact of your specific activity level.

• Pros: Provides a fast answer, free to use
• Cons: Only based on general guidelines and estimates

Perform Metabolic Testing









Many gyms and other health centers now provide metabolic testing for a fee. Metabolic testing measures the number of calories that your body burns at rest (RMR) and the number of fat and carbohydrate calories your body burns while exercising at various exercise intensities. As part of your metabolic assessment, many trainers will also provide a metabolic training plan that will help you to burn more fat calories during exercise so that you lose weight more effectively.
While this seems like the most accurate way to find out how many calories you need, there has been some criticism of this testing process. The accuracy of your test may depend on the quality of equipment used, how often it is calibrated and the skill level of the person doing the testing. The service can be expensive and may require a gym membership.

• Pros: Results are personalized and based on your specific performance.
• Cons: Expensive and not widely available and some say that results are not as accurate as advertised.

Wear an Activity Monitor


Activity monitors, like the BodyMedia FIT band and BodyBugg are essentially high-tech food and activity journals. They provide a wide variety of data on your smartphone or computer. BodyMedia FIT , for example, measures steps per day, vigorous activity, and moderate activity. When you log your meals, it also calculates your intake of calories, fat grams, carbohydrate grams and protein. To set up the plan, the program estimates the number of calories you need.
The tracking device is worn on your arm so that it can measure your movement, body temperature and skin response. In order to use the devices with your computer you also need to purchase a subscription to their online service.

• Pros: Convenient, easy to use and measures a number of different variables
• Cons: Devices can be expensive ($100-200) and require an ongoing subscription after the initial subscription expires

Meet with a Registered Dietitian


A registered dietitian will work with you to determine the number of calories you need to eat to lose weight, and the proportion of carbohydrates, protein and fat. A good dietitian will also strategize with you to overcome typical barriers that have prevented you from losing weight in the past.
Many physicians can provide referrals to a registered dietitian. In some cases, the service may be covered by insurance if you have health conditions that are affected by your weight. But every insurance plan is different, so check with your provider to get details.

• Pros: Personalized, professional, face-to-face approach.
• Cons: May be costly or inconvenient if not covered by insurance

The Bottom Line: What's Best for Me?

If price and convenience are important factors for you, there is no reason not to start with the cheapest and easiest way to calculate your caloric needs. Keep a pre-diet food journal and compare your result to the number you get when you use a free online calculator. You’ll get a good estimate of the number of calories you need to eat to lose weight.
Keep in mind though, that the success of your food journal, your calorie counting and ultimately of your ability to lose weight depends entirely on the accuracy of your recording. Make sure you measure specific serving sizes and accurately count calories.
If you record data properly, cut calories and still don't see the results you want, consider investing more money into one of the other methods. A registered dietitian or metabolic testing are good options for people who prefer face-to-face support and accountability.

What Should I Eat?

Make Healthier Meals

The best way to cut calories and cut fat from your diet is to cook your food yourself. That way you can control the ingredients and serving size. Healthy cooking doesn't have to be complicated. These techniques and recipes will get you started.

The first step to weight loss !!!!

The first step to weight loss is to learn tips and techniques for healthy eating. By changing your diet, you'll improve your health and shed pounds. Whether you count calories, choose a commercial weight loss plan, or just change the way you cook, you'll see results once you take this first step. Get started today!

How to Lose Weight and Keep it Off

Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you already know how to lose weight. If you're like most of us, you've probably lost weight many, many times...so many times, you're an old pro at it. You may even have your 'go-to' diet or exercise program, powering up your old Weight Watcher's account or starting back to the gym whenever the weight starts to creep up.
But what happens when you go off that diet or stop that workout program? You gain it right back, sometimes with a few extra pounds thrown in.
So what you really want to know isn't how to lose weight, but how to lose it and then make it stay lost...forever. There's no real secret to losing weight. The real challenge is making it permanent.
By the Numbers
Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.
To go by the numbers, you have to go through a few calculations:

1. Calculate your BMR (basal metabolic rate). You have some options for how you can do this:
   • Option 1: Do the Math - Use this revised Harris-Benedict formula to get an estimate of your BMR:
   • Male: (88.4 + 13.4 x weight in kg) + (4.8 x height in cm) – (5.68 x age)
     Female: (447.6 + 9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age)
   • Option 2: Use an online calculator.
   • Option 3: Use an activity tracker, such as a Fitbit or the Jawbone UP Activity Monitor
   Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. Important Note: No calculator is 100% accurate and these formulas don't take into account things like bodyfat, frame size or other factors that can make a difference in your BMR. More about your metabolism.
   
2. Calculate your total daily energy expenditure (TDEE). For this you multiply your activity level with your BMR :
   • Activity Multiplier:

   -Sedentary................BMR x 1.2 (little exercise)
   
   -Lightly active...........BMR x 1.375 (light exercise)
   
   -Moderately active.....BMR x 1.55 (moderate exercise)
   
   -Very active.............BMR x 1.725 (hard exercise)
   
   -Extremely active......BMR x 1.9 (hard exercise daily)
   
   

3. Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count or FitWatch) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
4. Calculate the thermic effect of food (TEF) - Multiply your total food calories by 10%. The reason? Your body actually burns calories to digest food, which is a nice, passive way to burn more calories.
5. Compare your numbers. Take your BMR number x your activity multiplier. Compare that number to your food calories, minus your TEF. If you're eating more, you'll gain weight. If you're eating less, you'll lose weight...at least, theoretically. Caution: Remember, these are only estimates and some experts guess that these numbers could be off by as much as 1,000 calories. One reason for the error is in the difficulty in estimating our daily activity levels. Many of us may say we're 'moderately active' when we may actually be 'lightly active.' And, of course, our activity levels can change from one day to the next.

Example:
Mary is 46 years old, is 5'4" and weighs 165 pounds. These are her stats:
BMR = 1465
Activity Level = Moderately Active (1.55)
Food Calories = 2700
TEF Calories = 270
Mary's BMR/Activity level is 2270. She's eating about 2430 calories a day (less her TEF). That means Mary is eating about 160 calories more than what her body needs, which could eventually lead to weight gain.
Is There an Easier Way?
There isn't an easier way to lose weight, but there is an easier way to figure out how to lose weight, if these formulas are a little too much for you. The absolute simplest involves one thing: Make small changes in your diet and activity levels every single day. With this method, you don't always know how many calories you're cutting, or how many calories you're burning. But, if you're doing more movement than before and you know you're eating less than before, you are creating a calorie deficit and the weight loss will follow, even if it's slow. Some ideas:

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break to eat chocolate	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person) _{Source:
Donnelly, J.; Blair, S.; Jakicic, J.; et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med & Sci in Sports & Ex: Feb, 2009. Vol 41, Issue 2.
Kelly, Mark. "Resting Metabolic Rate: Best Ways to Measure it - And Raise it, Too." ACE. Retrieved August 29, 2013. http://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/.}