Tag Archives: Physical exercise

Prioritize Your Weight Loss

24 May
hermit crab

Not eating during the day can make you crabby. Eat healthy food at regular intervals.

My husband got mad at me yesterday for not eating anything all day. Yes, actually mad. I didn’t understand at first. It’s not like I do this frequently. My stomach was upset in the morning from sinus congestion, so I just had a little orange juice and a lot of water. I worked through lunch without even realizing it because I never felt hungry. His schedule brought him home a little early and then we left to run errands before I thought to have a snack. When we were telling each other about our days in the car, and I mentioned it was kind of funny that I had forgotten to eat. He found nothing funny about it at all. “You have to eat something during the day or you’ll get a headache now!” he worried. “I don’t have a headache,” I said. “But I don’t want you to get one!” Aww.

It’s nothing to take lightly, though. The whole rest of the time we spent running around, in the back of my head I was wondering about his concern. He was upset when he thought I wasn’t taking care of myself. My health is important to him. That seems like an obvious thing but when you think about your own priorities and the priorities of your loved ones, where does health rank?

Loco, the cat and foot warmer

Love shows itself in funny ways sometimes. Nurture yourself as well as your loved ones.

I think it is easy to forget exactly how important your own health and well-being is to the people immediately around you. I’m not talking about just when you get sick, although healthy eating choices can certainly help improve one’s immune system. I’m talking about trying to be consistent in making healthy choices–because just one day of poor choices can affect others–and that making nutritious eating habits, physical exercise, and healthy weight maintenance high priorities is actually important, not selfish. Some people accomplish this more easily than others. Some might even think I’m silly for feeling selfish, even guilty sometimes, about taking–no, making, because taking is the wrong word–time for things that benefit my own health. It’s something I have to get over. I’m totally hypocritical about it, too, because I know how much I care about my husband’s health and the health of my family members. But we all have to care about ourselves, too.

So, today I’m challenging myself–and you–to recommit to making my health and nutritious weight loss a daily priority, not just for my own satisfaction, but also as an act of love for the well-being of people I affect. Your personal health matters.

Sunshine and tree.

Keep looking ahead and consistently making healthy choices. Don’t get sidetracked or frustrated with a plateau in weight loss; keep at it because it your health is important.

Here are examples of my health priorities and plan of action:

  • Lose weight. –> Eat nutritious food in small portions. Exercise regularly throughout the week. When I’m healthier, I’m happier. When I’m happier, my loved ones are happier, too, and vice versa.
  • Improve flexibility, balance, and endurance for ice skating. –> Stretch for 10-15 minutes at least twice a day. Take lots of breaks from sitting at the computer throughout the day or move my laptop so I can periodically work while standing. Walk and do yoga more often. Skate as often as I can afford to. Save up to buy a stationary bike so I can burn calories while watching TV or reading.
  • Tone muscles, especially arms and legs. –> Keep trying every day to do one pull-up (we have a pull-up bar mounted in the bedroom door frame). Keep trying to do more than one push-up every day. Do barre exercises (leg lifts, in particular) next to the couch or bookcase twice a week as a break from the computer. Summer is almost here…think of those cute swimsuits and sundresses to fit into…comfortably, that is.
  • Keep improving my cooking skills. –> Everyone in the house benefits from being able to cook healthy food that tastes delicious. My husband has noticeably lost a few pounds around his middle. Since he hasn’t changed his exercise or eating habits, he told me he credits my cooking. What a sweetheart. And the more I enjoy cooking new, nutritious food, the longer I’m on my feet in the kitchen a few nights a week (make enough for leftovers to have a night off!), the more fun I’ll have while losing weight. Also, throughout this weight loss effort over the past few months, I’ve been keeping a journal of what I eat every day, including how it affects my mood, yummy snack ideas, and recipes (check out our recipes category–official page coming soon!). It’s become a sort of mini-cookbook to keep on the shelf when I’m done. I encourage others to try keeping one.

Share your thoughts in the comments section. Good luck with your own weight loss goals!

Michelle

P.S.: We had a lovely dinner together later that night. :)

How to Burn 2000 Calories in One Day at Home!

9 May
michelle's plants

Spring cleaning burns tons of calories. The only household task I can’t count is gardening because these are the only plants I have–one amaryllis and two black succulents.

Every little calorie burned helps me get one step closer to achieving my goal of losing 40 pounds. To keep me motivated, I decided to educate myself about how the little activities I do can add up.

Since I work from home, I structured my schedule this week to allow a day for taking care of household chores that have been piling up since my husband and I have been busy with work (spring cleaning!). All calorie-burning data is from the WebMD Fit-O-Meter (and all data is calculated based on my personal weight; you should enter your own weight to get the most accurate data for yourself). And, if you turn on some upbeat music while you’re doing stuff, it really helps your brain and body increase your activity level.

  • Make breakfast: Making breakfast takes about 10 minutes and burns 30 calories. Clearing breakfast dishes in 5 minutes burns 18 calories. In total, burns 48 calories.
  • Make the bed: Making the bed takes 5 minutes. Burns 15 calories.
  • Wash the dishes: Takes about 15 minutes. Burns 51 calories.
  • Go grocery shopping: Grocery shopping with a cart takes 20 minutes and burns 68 calories. Carrying a load of groceries to and from the car and the apartment takes about 15 minutes and burns 166 calories. Putting them all away takes about 10 minutes and burns 37 calories. Burns a total of 271 calories.
  • Dust the house: The entire house takes about half an hour to dust thoroughly (lots of bookshelves). Burns 111 calories.
  • Mop the kitchen floor: Takes 15 minutes to mop the kitchen. Burns 78 calories.
  • Vacuum the house: The whole apartment takes 30 minutes to vacuum. Burns 155 calories.
  • Scrub the bathtub: Cleaning the shower and bathtub well takes about 20 minutes of scrubbing and rinsing. Burns 112 calories.
  • Bathe and groom the cat: Takes about 20 minutes from the time I find the cat, scrub him with cat shampoo, rinse, dry, and brush. Burns 103 calories.
  • Reorganize the hall closet and file cabinet (includes some moderate lifting): Takes about 45 minutes. Burns 233 calories.
  • Fold the laundry: Standing while folding a couple loads of laundry takes 15 minutes. Burns 44 calories.
  • Make dinner: From prep to cooking to serving takes about an hour (standing and sitting). Burns 177 calories.
  • Do the dishes again: Takes about 15 minutes. Burns 51 calories.
  • Clean out the bedroom closets: Takes about an hour. Burns 310 calories.

TOTAL: Calories burned from all activities listed above: 1759 calories burned!

Add a stretch break! Whether you’re doing a lot of physical activity or just sitting around all day, your body can benefit in many ways from stretching. A total of 30 minutes of stretching burns 111 calories.

Count your walking! Light and moderate walking throughout the day between tasks counts too! Just one hour of general walking activity burns 266 calories.

Of course, no one wants or needs to do all of those chores in a single day on a regular basis. This was basically our spring cleaning. However, several of these daily tasks really do add up to make a difference in our daily dieting lives. Keeping these numbers in mind can help maintain a positive outlook toward daily weight loss activities. And don’t forget to drink lots of water and get a good night’s rest because both of those things help maintain your body’s metabolism.

Now that I know how many calories can be burned doing each of these household tasks, I can use the information to my advantage. If I eat a heavy dinner, I’ll work it off at the grocery store the next day. If I want a 100-calorie snack, I’ll bathe the cat afterward to burn it off. The cat may not think it’s funny, but I have to keep a sense of humor when I’m dieting! :D

Let me know what you think in the comments section!

–Michelle

Weigh-In Wednesday: Small Changes Work for Me

2 May

It’s time to check in with our progress again, which is always the least fun part of losing weight, in my opinion. Even if I see progress is made, doing the actual measurements is a painful process for me. I much prefer the cooking and other activities we do to make dieting and losing weight enjoyable.

I am seeing small differences in my body but not enough for my old jeans to fit yet, unfortunately. These small changes we’ve been making to our eating habits do seem to be helping but as soon as my foot is healed, I’m ready to ramp up my efforts. I am super excited that Vita got Zumba for Kinect for us to try. I think that now that we’ve incorporated so many little changes to help us lose weight–smaller portions, healthier food, buddy system, etc.–it’s time to really devote more attention to increasing my physical activity beyond daily stretching.

No more stalling. Here are the numbers for my third Diet Drop weigh-in: Continue reading

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