http://www.halls.md/ideal-weight/body.htm
The Fibromyalgia (if that is really what I have) is triggered by stress. It attacks different joints in my body. It's random. No rhyme or reason no warning. Anything from a shoulder to finger joint, knee to hip. And it changes every time. I have been on different medications and as of today the only thing I am taking is basic muscle relaxers and pain meds (Loratab) when the pain gets to be immobilizing.
Sometimes the ever present Prednisone is there so there is that.
Every good plan has to encompass all aspects. There are 3 very important parts to a lifestyle change plan. Nutrition, Exercise and Psychological. Lets start with Nutrition.
I should be drinking about 115 ounces a day. That sounds like a lot right? Not really - All fluids count towards your water intake however remember some fluids contain calories, caffeine sugar which don't do a whole lot for you! Think about that morning cup of coffee then your trip to Dunkin Donuts for your 20 ounce coffee you are already about 40 ounces in! Experts say to drink a full glass of water before each meal and as soon as you wake up.
Water - Water makes up 70% of my body weight. (so actually I only weigh 69 pounds LOL)
Take your weight and multiply by 67%. Your daily food makes up for about 25%. I'll use my numbers for calculations.
Current weight 230 * 67% = 154 ounces
Deduct 25% = 38
Water per day=115 ounces
- 70% of the human body content is water, and so water plays an important role in the proper functioning of your body.
- The human brain cells contain about 85% of water.
- 75% of muscles is water
- Bones also contain about 25% water
- 82% of blood consists of water.
What Are the Benefit of Drinking Water in the Morning?
http://www.newhealthguide.org/Drinking-Water-In-The-Morning.htmlIt is a long known secret that drinking water as soon as you get up, i.e. before eating anything, is a good way to purify your internal system. One of the most important results of undergoing this treatment is colon cleansing, which enables better absorption of nutrients from various foods. When there is production of haematopoiesis, better known as “new blood”, you will have immense body restorative effects and you can even be cured of existing ailments. Drinking water the first thing in the morning has the following benefits:
1. Make your skin glow. Water is known to purge toxins from your blood, and as a result you get glowing skin.
2. Renew cells. Drinking water first thing in the morning increases the rate at which new muscle and blood cells are produced.
3. Balance the lymph system. When you drink water first thing in the morning on a daily basis, you help balance your body’s lymph system. Lymph glands found in your lymph system fight infections helping you to perform your daily activities. They also balance the fluids in your body.
4. Lose weight. When you consume about 16 ounces of water (chilled), you will boost your body’s metabolism by abut 24% thus help you lose those extra pounds.
5. Purify the colon. When you drink water after you have woken up before eating anything, you are purifying your colon thereby making nutrients absorption easy.
6. Cures illnesses and diseases. Drinking water first thing in the morning has been proven to cure illnesses such as vomiting, throat disease, menstrual and cancer disorders, eye diseases, diarrhea, urine disease, kidney disease, meningitis, TB, Arthritis, headaches among others
FOOD
This is a pretty simple guideline and it worked crazy good! I eat 6 times a day or more. Sounds weird right? Not really. I eat when my body tells me to, I just have to listen and make sure its not being that whiney 2 year old asking for something it doesn't really need or want!
Calories current to maintain
First you need to know what your BMR (Basal Metabolic Rate) is. Mine is 1754.1
I found this site and some of the posts in this blog are from there . Here is a great calculator that you plug in your REAL numbers (not your drivers license lol) and it will give you the results
http://www.bmi-calculator.net/bmr-calculator/
Based on this calculation of going to the gym 5 days a week. I should eat 2718.7 calories to MAINTAIN my current weight. I typically shoot for <1500 a day. That means just by diet I am burning 8400 calories a week. That is 2.4 pounds. That is not taking into account my calories burned at the gym.
Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low. An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Sugar - I get any and all of my natural sugars from fruits. I do not eat any fruit after 1:00 PM. I try really hard not to have any sugar in my food after 1:00 PM. This keeps my glucose levels normalized.
Carbs - Under 50 a day. remember Veggies have carbs... Your starch veggies have higher amounts than your green leafy veggies. I try to limit the starchy to rare occasions and load up on the green beans and salads.
Junk - I LOVE JUNK FOOD. But it doesn't love me back. So I must end this Love/Hate relationship. Junk Food never calls me or texts me or sends me flowers we are over. I am not going to eat junk when I can eat something that is going to benefit me right? So no chips, candy, junk that does nothing for my body!
I will drink a nice glass of water when I wake up. Then my first cup of coffee with no sugar but I do use cream. That's non-negotiable :)
I use My Fitness Pal to track everything that goes into my mouth and my water and exercise. They have a mobile app as well. http://www.myfitnesspal.com/
EXCERCISE
I plan to go to the Gym minimum of 5 days a week. It doesn't have to be a gym but this is what works for me. If you don't want to do a gym then simply walking will help! Throw on some tunes and GET MOVING!!!!
My typical gym segment will consist of 30-60 min cardio treadmill, Zumba, Yoga and 30-60 min strength training on circuit and individual machines.
PSYCHOLOGICAL
This is a really tough area for me. Some of you know me really well and know how I struggle with "self". Sometimes you are your biggest critic and enemy. I am mine. I look in the mirror and I am not happy with what I see. Its extremely self depriving and useless. I will over come this and begin seeing my inner beauty and recognizing my strengths and working on my weaknesses. Every day I will tell myself :
I am a beautiful person no matter what I see what I think or what I feel.
I will choose my moods and not let others affect my soul and happiness
I will make people smile everyday
I will improve all aspects of myself - Body, mind and spirit
I will be as healthy as possible in all areas of my life
I will not allow negativity or negative people in my circle
Well that's it for Pre game. I will posts these blogs to my Facebook. If you want to subscribe and join Team Bring It! Awesome. This is 100% for me however if something I learn or say helps someone else then that makes it all the better! I will promise to be 100%v truthful and factual in my posts and please feel free to comment. The only rule is NO NEGATIVITY. Be positive and inspiring to others, words can make and break people. :) I hope to post everyday something... some posts may be lengthy some short... but hopefully this will keep me on track.
GO TEAM BRING IT!
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