Where do you want your weight to be by Labor day......ok people....that is 5 weeks away!
If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.
If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. There are broad parameters to use to figure out if you need to lose weight but, in general, a candidate for weight loss may have the following characteristics:
•A BMI of more than 25
•A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
•An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men
Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.
However you determine your weight loss goals, you should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measurable, attainable, realistic and tangible?
Here are a few ideas to help you be slimmer by the Holiday, isn't that what we all want?
Remember a few days ago I asked you....in a year....where will your weight be?
Replace my morning Egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories).
Replace one Coke (150 calories) with Fresca (0 calories).
Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned).
Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned)
Total Calories burned each day: 270 - 550 (depending on whether I exercise).
Looking at this example, you can see that breaking down your goal into specific steps can help you focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought (and this is very normal), change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you.
If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.
If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. There are broad parameters to use to figure out if you need to lose weight but, in general, a candidate for weight loss may have the following characteristics:
•A BMI of more than 25
•A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
•An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men
Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.
However you determine your weight loss goals, you should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measurable, attainable, realistic and tangible?
Here are a few ideas to help you be slimmer by the Holiday, isn't that what we all want?
Remember a few days ago I asked you....in a year....where will your weight be?
Replace my morning Egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories).
Replace one Coke (150 calories) with Fresca (0 calories).
Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned).
Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned)
Total Calories burned each day: 270 - 550 (depending on whether I exercise).
Looking at this example, you can see that breaking down your goal into specific steps can help you focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought (and this is very normal), change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you.
Weight Watchers Fresh Crustless Strawberry Pie
Makes 6 servings
Ingredients
4 cups strawberries
1 (5/8 ounce) box sugar-free strawberry gelatin
1 (1 1/3 ounce) box sugar-free vanilla pudding mix
2 cups water
Preparation
1. Mix together the water and sugar-free pudding mix.
2. Bring to a boil.
3. Remove from the heat and mix in the jello crystals.
4. Place the strawberries in a pie pan.
5. Pour the pudding/gelatin mixture over the strawberries and chill for at least an hour before serving.
WW POINTS per serving: 0
Nutritional information per serving: 38 calories, 0.3g fat, 1.9g fiber
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