WAVES for Weight Loss, Inc.

A tip for you….

As you begin to “meltaway” – be sure to keep one pair of blue jeans.  It’s gonna be awesome for you to see how far you’ve come when you slip those back on in several months if not sooner!

 

Journaling your food intake and exercise can be such a great tool in your weight loss journey.  If you have a smart phone, then you can go into the market and find many food log applications.  When you journal your food you can make sure that you are consuming the correct of amount of calories your body needs.  You can also track how much protein you are consuming, and your water intake.  You can also enter your exercise and the amount.  If you don’t have a smart phone, then hand write it.  Count every bite you put into your mouth.  You will be surprised at how quickly those calories add up.  If you need to know how many calories you should consume, click here to read a prior post on calorie consumption.

Here are two great link about journaling:

http://www.livestrong.com/article/233839-what-are-the-benefits-of-food-journaling/

http://www.livestrong.com/article/262244-daily-food-journal-for-weight-loss/

It is so very important that you keep positive influences around you.  Unfortunately, there are people out there that thrive off of seeing the failures of others.  You may have full support from your family and friends.  If so, that’s great! But for some people, they may have negative influences around them.  This can come from many sides.   Maybe you have a spouse that’s not supportive.  Or, maybe you have that one friend that is so unhappy with how they look and feel, that they don’t want you to shed your excess poundage.  You may receive more temptations when around these type of people.  They may offer you foods that are unhealthy.  They may make negative remarks.  If this brings division between you and this loved one or friend, then it may be time to have a conversation with them.  You must know that there will be those that will become jealous of you as you begin to lose weight.  It’s sad that this has to happen, but it does.

Surround yourself with positive people!  Make some new friends.  I can’t tell you how important it is to have the support of others.  I have found so much support from new friends that I have met at my local gym “The New You”.  Don’t forget about that “jealous” friend.  If you remain humble and stay true to who you are, you may become a positive influence in their life.  They may “jump on the weight loss wagon” with you.

Do you have full support from your friends and family?  Come on over to the forums and let’s discuss it.

Exercise is a key component of health. In order to be healthy, we have to exercise regularly. Sure, it can be difficult to take the time out of your busy schedule to engage in physical activity but exercise helps your mind, emotions and your body in so many ways. Yes, exercize can help you to lose weight and tone muscle. It will make you look better, but it also releases endorphins and other feel-good chemicals that stabilize and even improve mood.

Exercise isn’t just a prescription for weight loss. It’s a prescription for longevity. Strength and weight-bearing exercises such as jumping, running or walking can help stave off osteoporosis (weakening of the bones) for both men and women. A person might be able to avoid deadly diseases such as type 2 diabetes, heart disease and high blood pressure if he/she engages in regular physical activity. Of course, for those who have these diseases, it’s easier to manage or control them going forward if exercose is a regular part of your life.

Studies show that most people know that they should exercise, but still maintain that they can’t make the time for it. It’s true that life is hectic with work, child care/family responsibilities and a bunch of other demands on our time. The trick is to make exercise a priority. You just have to commit to doing it. Although experts suggest we exercise 5-7 times a week for at least one hour, long-term benefits can be seen with regular activity of 20 minutes, 3-4 times a week.

If you’re new to exercising, the best thing to do is to start slow and build up at a reasonable rate. Overdoing it can lead to injuries and stress. Find activities you enjoy such as biking, swimming or walking and start with those. Many people think exercisd is boring, but it doesn’t have to be. Mix up your activities and again, do the things you enjoy.

Others need outside support to make exercise work. So, grab a buddy, your significant other or even a fitness trainer, then go ahead and do it.

Another benefit of exercise is that it will boost your confidence.  Regular exercise, as I mentioned earlier, makes you look better. It also makes you feel better…and it gives you more energy.  You should sleep better too!

With so many benefits to regular exercising, the question should be – how can you not find the time for it?  JUST DO IT!

There is so much I could say on this topic, but I will stick with the basics of why Protein is important for not only those wanting to lose weight, but for those that aren’t.

So what is protein? Protein is made up of amino acids, which the body uses to repair cells.  Too little protein leads to low energy, increased hunger and loss of lean body mass.  That’s why eating the correct amount of it is important for weight loss.

It’s tough to say what amount of protein you should eat because everyone is different.  However, to lose weight you should focus your meals on protein, vegetables, and whole grain fiber. Carbohydrates should be the smallest part of your meal.  Complex carbs such as whole grains, vegetables, and sweet potatoes should be eaten everyday with most meals.  Protein can be found in meat (preferably lean), tofu, eggs, beans, nuts and some dairy products.

So what will protein do for you?  When eating the right amount of protein you will have a feeling of fullness.  Also, you will maintain lean body mass (be sure to exercise).

So jump on over to the forums and let’s discuss the POWER OF PROTEIN!

 

Webster’s defines Self-esteem as ~  respect for or a favorable opinion of oneself.

How is your self-esteem?  Many factors can mold who we are in regards to our self-esteem.  I see so many overweight people that have such a confidence about themselves.  They obviously have a high self-esteem, or they sure are faking it!

You must remove the negative and see yourself the way God sees you.  For some people, childhood may not have been so good.  They may have lived in an abusive home where they were belittled and put down all the time.  How were your school years?  If you were overweight in school, I can certainly say you probably had some not so good days.  I know I had some rough days.  These type of atmospheres can obviously affect how we will act when we are adults.  But you must overcome and become the person God wants you to be.  Pray for confidence.  Move on from the past and look toward what the future holds for you.  When you let people from your past hold you back you are giving them control.  Take that control back and develop or re-gain your self-esteem.

 

Nothing can quench our thirst when we’ve been out in the hot sun like a large glass of cold water.  Also, how good does a hot shower feel when we’ve had a hard day at work or the kids are driving us bananas!?

Water is essential for maintaining the proper functioning of our body and sustaining us. It makes up more than half of our body weight and caters to the requirements of various bodily needs. Deficiency of water in the body can affect various functions and in severe conditions might also lead to death.

So. how does our bodies use water?

• Water is essential for digesting food. It is also important for getting rid of various toxic elements from the body, in the form of urine, sweat and fecal matter.
• Water helps to cushion our joints and prevents shocks in them.
• Water present in blood is the carrier of oxygen and nutrients to all our body cells.
• Water present in lymph (a fluid that is part of our immune system) helps the body to fight against various diseases.
• Water helps to regulate and maintain our body temperature. That explains why wet poultices are used to cure fevers.
• Water prevents dehydration and thus, helps to maintain proper metabolism in our body.

As you can see, water is VERY important for our bodies.  The best part of water is that excess intake won’t increase the waistline, as its calorie count is absolutely zero!!

Check out a prior post on water for information on how much water you should drink ~

http://wavesforweightloss.comhow-much-water-do-you-need/

 

If you’ve been eating healthy this week and exercising, I am certain you are feeling pretty good right about now?  I can also bet that it was tough the first few days as your body was adjusting to the shock of being deprived of some of it’s favorite foods and portions.  You can measure your success on how your body is responding.  Do you feel that you have more energy?  Come on over to the forums and let us now how you are feeling….support in this journey is what’s it’s all about!

One pound of body fat equals approximately 3500 calories.

So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3500 calories

Of course if you have a calorie deficit of 1000 per day, then you would lose approximately two pounds per week.

1-3 pounds per week is a healthy weight loss.  You want to make sure you are eating enough calories – don’t starve yourself!  If you don’t eat enough calories you are going to send your metabolism in a downward spiral.

REMINDER – You should never eat less than 1200 calories per day.

 

I don’t know about you, but I need God’s help with my weight loss journey.  A lot of times we don’t come to Him in prayer regarding our waistline, but we should.  God does care about our health in all areas.  We pray when we have sickness in our bodies, so why not pray for help with our addictions to certain foods.  I believe when we are healthy we are better servants for Him.  We also become better spouses and parents.  God is there to meet our EVERY need.  We are created in His image! Please know that we too are praying for your success.  We believe great things are in store for you.  You just have to believe!