So, I have a doctor’s appointment tomorrow to see my new primary care doctor. I actually have been going to the immediate care center whenever I’ve felt sick the last few months because I really didn’t like my old primary care doctor. So, it is very nice to have a new doctor, even though I haven’t met her yet. Anyhow, I am looking forward to talking with my doctor about the headaches I’ve been having. I’ve actually been having to take a lot of Advil (although I think the exercise has helped decrease them, overall). It is strange because they don’t actually feel like migraines. Instead, I am thinking that I have a lot of blocked glands or something, that are causing pressure/pain.
I have multiple little sore spots on my head, some on top, and some at the base of my head that meets my neck. I looked it up online and some people mentioned that blocked….the word escapes me now but it has to do with glands or the lymph system or something can cause little head sores like that. Also, my vision has been acting a little strange (again, probably a symptom of blockage/pressure). When I look at things lately, it looks like they are moving. Either little, fast shaking, or motion like waves. Either way, it is slightly annoying, and hopefully is being caused by the same sort of thing causing my headaches. Also, I had a really bad case of sinus blockage just a month or so ago, so it totally makes sense that I’d have that problem at other places, too. Again, this is just kind of a demonstration of how low my immune system and how weak my body is from being sick for so long. I mean, if your body can’t even drain itself and process wastes properly, it is a bad sign. In this case, though, I imagine the fix will be pretty simple.
This isn’t an illness that’s going to stop me from exercising, but I still can’t wait to be rid of these headaches and vision shakes so I can focus on fitness without any distractions. Speaking of which, I need to meet up with my buddy for our next workout! I’ll blog about it later!
So, my previous list of antioxidants and phytochemicals was very long and, no doubt, intimidating. However, there are several key foods that you can eat that will cover all of the various types of these nutrients. I will divide these into those that are only available in a particular food, and those that are my suggestions (but that you may use alternatives for), divided into food group. My goal was to get in as many nutrients in as few foods/spices as possible. That way, it is far easier to incorporate these items regularly into your diet. Although it would be exceedingly difficult to get all these items into your diet (and caloric budget) every day, I still believe you can focus on eating these items at least twice per week. Remember to always consult with a produce worker/health food specialist regarding which part of the food (shell, seed, oil, leaves) is safe to eat, as some plants have only certain edible parts.
Essential (not found elsewhere):
garlic
olive oil
beets
brocolli
celery
rose hips
witch-hazel
yerba santa
Vegetables:
tomatoes
peppers
corn
mushrooms
celery
brocolli
cabbage
beets
tea
Seasonings/Add-ins:
parsley
rosemary
oregano
sage
thyme
marjoram
dill
curry
cinnamon
chives
ginger
peppermint
cloves
paprika
mustard
olive oil
garlic
cacao
Meats/Protein:
salmon
shrimp
beef
eggs
nuts
seeds
beans
soy
Fruit:
citrus
apple
pineapple
berries
grapes
banana
Herbal Plants/Supplements:
aloe
blessed milk thistle
echinacea
rose hips
yerba santa
witch-hazel
Although this list may seem large at first, it is important to keep in mind that many of the seasonings/vegetables could be used in a single meal. This is especially true if using a combination meal such as scrambles, meatloaves, soups, hot pots, casseroles, quiche, lasagna, pastas, and many other such meal options that can incorporate large numbers of ingredients. Again, don’t try to aim for eating all of these foods every day. Instead, work on incorporating them into your weekly diet. For example, have one cup of green tea on Tuesday and one cup of black tea on Saturday. Also, items like carrots, beets, and other such items that may be hard to eat on their own, can always be thrown into a fruity smoothie to help conceal the taste. Smoothies made with orange juice, grape juice, cranberry juice, frozen berries, frozen pineapple, and apple sauce/chunks are DELICIOUS and will fulfill your fruit needs for the day (not to mention a couple veggies you can sneak in; consider a small amount of beet/carrot juice)! V8 is a great way to get in the benefits of celery, tomatoes, and carrots. The broccoli, garlic, olive oil, and multiple seasonings can be thrown in the microwave together (along with squash or eggplant and soy sauce) to make a fast, nutritious meal. Also, don’t forget to have some dark chocolate once in a while!
I had another successful workout today. We met and spent 55 minutes walking on the treadmill (I think I only averaged like 2.5 mph, but it still made me sweat from doing it so long). Then, we spent about 30 minutes playing badminton and 30 minutes playing a new game called “pickle ball”. It is kind of like tennis, except you are playing with a wooden paddle barely bigger than a ping pong paddle on a full sized court. The ball has holes in it kind of like those “whiffle” balls kids hit with bats. Anyhow, we had a great time (and ran around like dorks trying to hit the ball). Overall, I think the chasing after the ball ended up making us sweat even more than the walking! After, we spent 15 minutes in the sauna, relaxing.
Time Exercising: 2 hours
Calories Burned: at least 600
SO, on my second workout, I met a new partner. We got to know each other a bit, but we both listened to our music while we worked out. On the second day, I burned around 500 calories using the elliptical machines and the treadmill (for one hour and 15 minutes). On my third workout, I worked with my original partner and burned at least 350 calories. We played racquetball and ping pong, then did some strength training with the weight machines (for a total of two hours). Total stats for last two days:
Time worked out: 3 hours, 15 minutes
Calories burned: at least 850
There are a huge number of antioxidants and phytochemicals that can be found in a huge range of foods (although some types can only be found in one or two foods). I think it is important to fit in as many of these nutrients as possible, to ensure the best overall balance and likelihood of good health. Here, I have listed the name of the specific antioxidant/phytochemical and the food(s) in which it is the most common (in some cases the only food in which it is known to be present). Most of this information can be found under antioxidant/phytochemical links in Wikipedia. Shortly, I will update this post to include the best foods to eat on a regular basis to garnish as many antioxidants and phytochemicals as possible.
ANTIOXIDANTS:
Lycopene - red tomatoes
Lutein - spinach & red peppers
Carotene - carrots, orange peppers, pumpkins, butternut squash, and sweet potatoes
Zeaxanthin - yellow corn
Astaxanthin - red algae & salmon
Canthaxanthin - mushrooms, green algae, crustaceans, carp, and golden mullet
Luteolin - celery, green pepper, chamomile tea
Apigenin - celery & parsley
Tangeritin - tangerine & other citrus peels
Quercetin - apples, red onions, citrus, and tomatoes
Kaempferol - broccoli, tea, witch-hazel, and grapefruit
Myricetin - walnuts, grapes, berries
Proanthocyanidin - apple, grape, berries, tea
Hesperetin - citrus
Naringenin - citrus
Eriodictyol - rose hips & yerba santa
Catechin - tea & cacao
Epicatechin - tea & cacao
Theaflavin - black tea
Thearubigins - black tea
Genistein - soy & nuts
Daidzein - soy & nuts
Glycitein - soy & nuts
Resveratrol - grapes & red wine
Pterostilbene - blueberries & grapes
Cyanidin - red berries, apples, and plums
Delphinidin - grapes, cranberries, and pomegranite
Malvidin - berries & wine
Pelargonidin - berries
Peonidin - berries
Ellagic acid - berries & wine
Gallic acid - gallnuts, sumac, witch-hazel, tea, and oak bark
Salicylic acid - willow tree bark & many plants
Rosmarinic acid - rosemary, oregano, sage, thyme, peppermint, and marjoram
Cinnamic acid - cinnamon, coffee, apple, artichoke, peanut, orange and pineapple
Chlorogenic acid - coffee, blueberries, and tomatoes
Chicoric acid - echinacea
Curcumin - curry & red food coloring
Silymarin - blessed milk thistle
Eugenol - clove oil, nutmeg, cinnamon, and bay leaf
Citric acid - citrus
Oxalic acid - pepper, parsley, poppy seed, spinach, beets, cacao, nuts, berries, and beans
Phytic acid - nuts, seeds, and grains
Lignan - oats, flax, pumpkin seeds, sesame seeds, soybeans, broccoli, beans, and berries
Uric acid - meats, mushrooms, spinach, peas, and beans
R-α-Lipoic acid - kidney, heart, liver, spinach, broccoli, and potatoes
PHYTOCHEMICALS:
Apiole – parsley
Carnosol – rosemary
Carvacrol – oregano & thyme
Dillapiole – dill
Rosemarinol – rosemary
Quercetin – onions, tea, wine, apples, cranberries, buckwheat, and beans
Gingerol – ginger
Kaempferol – strawberries, gooseberries, cranberries, peas, cabbage, and chives
Myricetin – grapes & walnuts
Resveratrol – grapes, wine, nuts, and peanuts
Rutin – citrus, buckwheat, parsley, tomato, apricot, rhubarb, and tea
Hesperidin – citrus
Naringenin – citrus
Silybin – blessed milk thistle
Eriodictyol - yerba santa
Apigenin – chamomile, celery, and parsley
Tangeritin – tangerine and other citrus peels
Luteolin - celery, green pepper, and chamomile tea
Catechins – tea, grapes, wine, apple juice, cacao, lentils, and black-eyed peas
Theaflavins – black tea
Pelargonidin – bilberry, raspberry, and strawberry
Peonidin – bilberry, blueberry, cherry, cranberry, and peach
Cyanidin – apple, pear, berries, peach, plum, hawthorn, and cocoa
Delphinidin – bilberry, blueberry
Malvidin – bilberry, blueberry
Daidzein – soy, alfalfa sprouts, red clover, chickpeas, peanuts, and legumes
Genistein – soy, alfalfa sprouts, red clover, chickpeas, peanuts, and legumes
Glycitein – soy
Coumestrol – red clover, alfalfa sprouts, soy, peas, and brussel sprouts
Ellagic acid – walnuts, strawberries, cranberries, blackberries, guava, and grapes
Gallic acid – tea, mango, strawberries, rhubarb, and soy
Salicylic acid – peppermint, licorice, peanut, and wheat
Tannic acid – nettles, tea, berries
Vanillin – vanilla beans, cloves
Capsaicin – chilli peppers
Curcumin – turmeric & mustard
Caffeic acid – burdock, hawthorn, artichoke, pear, basil, thyme, oregano, and apple
Chlorogenic acid – echinacea, pineapple, coffee, sunflower, and berries
Cinnamic acid – aloe
Ferulic acid – oats, rice, artichoke, orange, pineapple, apple, and peanuts
Coumarin – citrus & maize
Lignans – seeds, whole grains, bran, berries, fruits, and vegetables
Silymarin – artichokes & blessed milk thistle
Matairesinol – seeds, rye, oat bran, poppy seed, strawberries, blackcurrants, and broccoli
Secoisolariciresinol – seeds, pumpkin, berries, zucchini, blackcurrant, and carrots
Pinoresinol and lariciresinol – sesame seed & cabbage
Tyrosol – olive oil
Hydroxytyrosol – olive oil
Oleocanthal – olive oil
Oleuropein – olive oil
Resveratrol – grapes & peanuts
Pterostilbene – grapes & blueberries
Piceatannol – grapes
α-Carotene – carrots, pumpkins, maize, tangerine, and orange
β-Carotene – leafy greens and red, orange and yellow fruits and vegetables
γ-Carotene
δ-Carotene
Lycopene – tomatoes, grapefruit, watermelon, guava, apricots, and carrots
Neurosporene
Phytofluene – star fruit, sweet potato, and orange
Phytoene – sweet potato & orange
Canthaxanthin – paprika
Cryptoxanthin – citrus, papaya, peaches, avocado, pea, grapefruit, and kiwi
Zeaxanthin – spinach, turnip greens, maize, eggs, red pepper, pumpkin, and oranges
Astaxanthin – algae, yeast, krill, shrimp, salmon, lobsters, and crabs
Lutein – greens, eggs, red pepper, pumpkin, papaya, oranges, kiwi, peaches, squash, legumes, prunes, sweet potatoes, honeydew melon, rhubarb, plum, avocado, and pears
Rubixanthin – rose hips
Limonene – citrus, cherries, spearmint, dill, garlic, celery, maize, rosemary, ginger, and basil
Perillyl alcohol – citrus, caraway, and mints
Saponins – soybeans, beans, legumes, maize, and alfalfa
Phytosterols – nuts, seeds, whole wheat, maize, soybeans, and vegetable oils
Campesterol - buckwheat
beta Sitosterol – avocados, rice bran, wheat germ, corn oils, fennel, nuts, soy, hawthorn, basil, and buckwheat
Stigmasterol – buckwheat
omega-3,6,9 fatty acids – fish, dark-green leafy vegetables, grains, legumes, and nuts
gamma-linolenic acid – evening primrose, borage, and blackcurrant
Oleanolic acid - American pokeweed, honey mesquite, garlic, java apple, and cloves
Ursolic acid - apples, basil, bilberries, cranberries, elder flower, peppermint, lavender, oregano, thyme, hawthorn, and prunes
betanin - beets
isobetanin - beets
probetanin - beets
neobetanin - beets
Indicaxanthin - beets, sicilian prickly pear
Vulgaxanthin - beets
Sulphoraphane – Cabbage
Allyl methyl trisulfide – garlic, onions, leeks, chives, and shallots
Diallyl sulfide – garlic, onions, leeks, chives, and shallots
Indole-3-carbinol – cabbage, kale, brussels sprouts, rutabaga, mustard greens
sulforaphane - broccoli family
3,3′-Diindolylmethane or DIM - broccoli family
Sinigrin - broccoli family
Allicin - garlic
Alliin - garlic
Allyl isothiocyanate - horseradish, mustard, and wasabi
Piperine - black pepper
Syn-propanethial-S-oxide - cut onions
Protease inhibitors – soy, seeds, legumes, potatoes, eggs, and cereals
Oxalic acid – orange, spinach, rhubarb, tea, banana, ginger, almond, sweet potato, and bell pepper
Phytic acid – cereals, nuts, sesame seeds, soybeans, wheat, pumpkin, and beans
Tartaric acid – apricots, apples, sunflower, avocado, and grapes
Anacardic acid - cashews & mangoes
So, as you may or may not know, calories in are very important to consider when wanting to lose or maintain a specific weight. Calories in constitute calories that you ingest through eating. Calories out would correspond to the calories that you burn while exercising (or those your body uses to keep your heart beating, your lungs breathing, and your stomach digesting). When attempting to maintain a specific weight, calories in need to equal calories out or calories in = calories out. When attempting to lose weight, you must have fewer calories in than calories out or calories in < calories out. However, NEVER severely restrict your calories! If you restrict your calories too much, your body will enter a starvation mode and will stop following the 3,500 calorie per pound rule! Although there is some debate about how much of a deficit will result in the “starvation mode”, it is safe to say that you should definitely not exceed 500-1000 calories, barring special circumstances. In the online weight loss tools section of my blog, you can find some calculators that will help you determine your own caloric needs and potential weight loss levels based on your gender, height, weight, age, and activity level.
Besides calories, however, one must also consider an appropriate balance of nutrients. Although some diets have proposed eliminating certain categories of nutrients, the more general approach should be to find a balance of nutrients that works well for you. As much as people may hate to admit it, our bodies need some fat. Now, that fat should be coming from nuts, oils such as olive oil, fish, and other healthier places. Similarly, carbohydrates should come from complex sources such as whole wheat, brown rice, spelt flour (as opposed to white, processed carbohydrates and sugar), fruits, and vegetables. When it comes to protein, chicken and fish tend to be the lower calorie meats. However, beef can provide a higher level of iron than the lighter colored meats (iron is what our body uses in our hemoglobin cells to transport oxygen; not having enough iron can result in anemia and hypoxia). Alternatively, protein can also be found in nuts, legumes, soy, and many other products (obviously many alternatives exist for vegetarians/vegans).
My general theory is that it is best to get a variety of foods from these various categories. Besides the cliched “balanced, vitamin-rich diet” angle, it also provides for a wide range of antioxidants and phytochemicals (there are many, many different categories of antioxidants & phytochemicals that I will post about later; some types can only be found in a small number of foods). For example, often times when I eat out at the local health food store, I get a small piece of fish and a small amount of beef product as well as some unprocessed, brown rice. Therefore, I am getting the omega fatty acids found exclusively in the fish, as well as the iron in the beef. Similarly, when it comes to my vegetables, I often try new/different vegetables. Generally, I try to choose at least one food during one meal per day that include at least 3-4 types of vegetables (which is not so hard considering how many soups, scrambles, lasagnas, meatloaves, casseroles, salads, and other delicious goodies can easily pack in several types of vegetables). One favorite food I like to make at home is made simply in the microwave with slices of eggplant, frozen broccoli, garlic, soy sauce, olive oil (gets in the healthy fat), oregano, rosemary, and thyme (you can also throw in whatever other seasonings you enjoy and consider adding in squash, yams, or other veggies). It is amazingly tasty, and pretty low calorie, assuming you are going light on the olive oil. A couple easy filler foods I really enjoy are canned spinach, popcorn, jello, and pickles (not very nutritious, but low calorie for when you simply need to bite into something).
Dairy is also an important factor in any diet. Calcium and vitamin D (and potentially vitamin K, as well) are very important to a person’s health, and can be especially overlooked when dieting. The best way to get in your dairy and still be wary of calories is to use nonfat or low-fat diary products. Nonfat milk and cottage cheese are two of my favorite forms of diary that are both delicious, relatively filling, and low in calories.
Furthermore, although I’m sure no other diet person in the world would say this, I think it is important to indulge in a little fast food once in a while (excluding any major health concerns, of course). I have actually noticed on occasion, that if my weight loss has stopped for a few days, eating a McDonald’s cheeseburger and small fries (SMALL and therefore fitting into my daily calorie balance) seems to help my numbers start falling again. I have no idea why this is, but I imagine it has to do with our bodies really liking fat (especially when we are losing weight and therefore restricting our calories). It is almost like that sudden input of fat makes our body go, “wow, I guess I’m not starving after all”. Of course, I do not recommend eating at McDonald’s or other such fast food places more than once/week (after all, you may be able to fit in the calories once in a while, but it would be really hard to budget enough calories to eat at McDonald’s all the time).
This reaction does not occur with sugary indulgences, however. Also, processed sugar tends to cause a “crash” reaction that makes you tired after eating it (sometimes after a brief “hyper” period). Processed sugars are also a huge problem for overweight persons because they can easily lead to diabetes, not to mention headaches, nausea, and other reactions caused both by having too much in the first place and by trying to stop eating it and having withdrawal reactions.
So, to sum up the most important points I have found to be true.
1. Calories in = Calories out for maintenance or Calories in < Calories Out for weight loss.
2. NEVER restrict your calories beyond 500-1000 calories below your maintenance level unless you are absolutely certain that doing so will not put your body into “starvation mode”.
3. Ratio your fats, carbohydrates, and proteins (various guides list exact numbers, but I believe everyone’s body is going to function best with different ratios, depending on age, gender, activity level, etc.)
4. Eat as many varieties of healthy fats (olive oil, fish, nuts), carbohydrates (whole wheat, brown rice, fruits, vegetables), and proteins (fish, chicken, beef) as possible every day; antioxidant & phytochemical diversity!
5. Consider adding nonfat diary products to your diet - fullness and vitamins/minerals!
6. If you tend to not follow the above rules, please supplement your diet with a good multivitamin and/or other such health supplements (they aren’t quite as good as eating healthy food, but they’ll help).
The magic number for losing/gaining a pound of fat is 3,500 calories (on average, although every person could have a slightly different number to coerce their body into letting fat go). So, every time you get in 3,500 calories worth of exercise mixed with diet, you are going to lose 1 pound of body fat (keeping in mind that it takes fewer calories to burn a pound of muscle, and to burn off “water weight”). Of course, there are exceptions to this rule. Such exceptions generally come when exercising raises the resting metabolic rate higher and therefore allows the person to burn more calories than just what is burned during the workout (burning calories for up to 12 hours after exercise). Also, in a state of ketogenesis, such as that induced by both large quantities of exercise and low-carbohydrate diets, a person can burn a greater number of calories than what they would from just exercise alone. So, it is thought that in such situations, the rule of 3,500 calories is not necessarily broken, but seems to be slightly modified due to extra chemical reactions in the body that may be more eager than usual to release fat.
However, for simplicity’s sake, let us just assume that each of us will have to cause a 3,500 calorie deficit to lose weight. So, to do this, you could cut back 3,500 calories from your diet (such as reducing 500 calories per day for a week) or by exercising to burn an extra 3,500 calories (such as burning 250 calories per day for two weeks) or by using a combination of the two. In general, it is thought to be much better to have at least some of your caloric deficit from exercise. By placing all the emphasis on diet (especially when people cut their calories to less than 1,800/1,500, etc), people often find that they are far more likely to hit plateaus and have a harder time losing weight (remember that exercise helps you to burn calories even after you are done exercising). This is in part due to the fact that the body has a “starvation mode” of sorts that dislikes having a large, sudden change in caloric intake. Especially if that intake is maintained for longer than 3 days (a dieting technique called “cycling” involves dieting for 2 days followed by 1 day of intake at the body’s “even” level). Also, without exercise, people are very likely to lose muscle mass (thus decreasing how many calories their bodies burn each day making it harder to lose weight).
So, we need to use up an extra 3,500 calories to lose a pound. It is also best that we incorporate at least some exercise into our routine. OK. What else should we do? Well, it is very important to keep in mind that there are two types of exercise that can help us loose weight in different ways. Weight training builds muscle mass which can help raise our resting metabolic rate permanently (RMR or BMR; the energy our body burns just to keep us alive). It is estimated that every pound of muscle gained will burn an extra 35-50 calories per day. Cardiovascular exercise helps to burn potentially large amounts of calories immediately, and can also raise the RMR temporarily for up to 12 hours after exercise. Increasing flexibility and recovery by stretching is also very important. Stretching properly during warming up and cooling down helps to elongate the muscles, making you less stiff and sore from training your body.
Now, there are two more important things to remember about losing weight. One is that it takes fewer calories to burn a pound of muscle than a pound of fat. That means, your body may try to burn your muscle instead of your fat (which we definitely don’t want since that lowers our RMR). Strength training is the perfect way to combat this. Even light strength training for “tone” and weight bearing exercises will help to preserve muscle mass (weight bearing including walking/running for your legs and exercises like push ups/situps for the rest of your body). Another important aspect is that water is essential! The body can lose water surprisingly fast when a person starts an exercise regime. Dehydration can make you feel fatigued and hungry at least, and at worse make you extremely sick. So, remember to drink lots of water! It is a good idea to take a water bottle to the gym and refill it several times during your workout (also remembering to drink water BEFORE your workout). A person should drink a bare minimum of around 64 ounces of water per day. The more you are going to exercise, the more water you should drink.
Also, always keep in mind any physical limitations you may have. Please see a doctor if there are any questionable health issues that may make dieting or exercising dangerous for you. Also, start slowly with exercise and gradually work the time and intensity up (there’s nothing worse than an overenthusiastic first day followed by stiff, sore muscles the next day). Also, it is far better to get into a steady routine than to push yourself several hours, then wait a week to exercise again. It is recommended to get at least 30 minutes of at least light exercise each day (although this can be walking to the store, climbing stairs, gardening, playing with cute animals, or anything else that is an everyday activity as well). Again, strength training is also good to throw in as well as cardiovascular exercise that raises your heart rate more so than everyday light exercise (raising the heart rate during exercise “tones” the heart in much the same way as strength training tones the muscles, making it stronger and healthier).
Strength training can be as simple as doing push ups, sit ups, squats, laying down and lifting your legs up and down in the air (if you are a heavier person, exercises including using gravity against your arms/legs will be especially effective), curling canned goods, lifting groceries, or as involved as using weight machines that target specific muscle groups. There are all kinds of creative ways to build muscle, including using your own body as resistance (pushing your palms against each other, pushing your leg against your arm, leg against leg, etc), using objects like door frames/walls (doing squats/lunges or “pushing” against it with your arms/legs), or using machines. Also, you can always make cheap at-home versions of free weights using canned goods, blocks of wood, textbooks, or any other heavy objects that you can think to use to exercise your muscles.
Well, I have just finished my first buddy workout! Overall, we were exercising for 2 hours! Of course, the time passed MUCH faster having a partner than if I had been doing it alone. In fact, we were both surprised when we saw how much time had passed. So, obviously, people aren’t wrong when they say having a buddy makes working out easier!
So, my first workout went really well! I spent about an hour working on an elliptical machine. Then, we walked on the track for another 20 minutes (recovery period). Finally, we went and played badminton for another 40 minutes or so. The badminton wasn’t quite as aerobic as using the elliptical machines, but it actually was harder than the walking! Also, I got to feel some burning in my arms! So, overall, I think it was a fantastic first day of buddy exercising! I’ve already planned to meet again with my buddy tomorrow morning at 10am. Hopefully, this will become a routine for us!
Now, the only bad thing about working out today is that I am having some stomach pain. It wasn’t during the workout, so it wasn’t about lack of oxygen. So, I think it must be a lack of water. I’m pretty sure that I was probably dehydrated before working out, so all that sweating probably dehydrated me enough to make my stomach hurt. Of course, as I am writing this, I am drinking water and a fruit smoothie to rehydrate myself. From now on, I’ll keep in mind that being hydrated is very important! If you are going to exercise, be sure to drink plenty of water before, during, and after!’
So, the final tally is going to be this:
exercise time: 2 hours
calories burned: at least 600 (over 400 from the elliptical machine)
experience: Enjoyable. I learned to drink more water or risk feeling sick. I feel a bit tired physically, but I feel a greater overall energy somehow (other people who workout will probably understand). I might want to take a nap now since I got up a bit early to go and work out (and my tummy is still hurting a bit), but I think I’ve earned it after working out so well. So, now I just have to look forward to another workout tomorrow!
Now, although it would seem I don’t know that much about weight loss and maintaining a healthy weight, I actually do know a lot about it. My problem has mostly been in the implementation of my knowledge. However, I love learning and I plan on keeping this topic up to date. Everything, from how many calories it takes to lose a pound to which foods are the most filling when I get hungry, will be here. Also, please note that I am simply giving my non-professional opinions here. I am not a doctor (even though I hope to be one someday), and my advice should always be taken “with a grain of salt”. That said, as an overweight college student, I have gleaned a lot of information about this topic in my time. Hopefully, you will find this information useful to you. If you’d ever like to add anything, or point out an error I have made, please feel free to do so. I only ask that people remain respectful, and non-offensive with their words and implied tone. Thank you.
In case of curiosity, this ad snagged me a workout partner in just a day!
“Hello, I am a 315 pound, 21 year old female student looking for a work-out partner. My preference would be for someone who is overweight like me and wanting to get into shape slowly (a membership to the Dixon Recreation Center at OSU is a huge plus, also). However, a patient lower weight person would be fine too. I’m obviously not in a position to judge you based on your body type, so don’t worry about that. I’ll accept you whatever you look like. Also, I have experience volunteering with the English Language Institute. So, if English isn’t your first language, and your English isn’t that great or you are shy, that is also no problem for me.
I have put on about 100 pounds over the last year and a half. Mostly, this was due to being sick after traveling abroad to Ecuador and China. Apparently, I got a temporary form of medicinally induced autoimmune disorder that has caused me to feel awful for a long time (and I started eating fast, easy food and sleeping up to 16 hours a day). Thankfully, I finally have recovered from the autoimmune disorder itself. However, I still have a very low immune system due to being so enormously overweight. Being a student, this has also had a disastrous affect on my grades, study habits, memorization skills, etc. Therefore, for my health, it is of the utmost importance that I break the cycle of being sick, being inactive, and getting sicker.
I am willing to do pretty much any form of exercise (although at such a high weight, I do need to be very careful about high impact activities like running; elliptical machines and other low-impact machines are a great alternative). If there’s any particular game you like to play, I am more than willing to give it a try. Back in high school, I actually was athletic. I used to play basketball, volleyball, and badminton (not necessarily well, though, mind you). I am hoping that my previously athletic state will help my cardiovascular health to improve much more rapidly than if I had never been in shape. I am expecting to probably have a very difficult first few weeks, but then gradually start to enjoy working out again (I remember a point in my life where I enjoyed working out hard). So, if you are interested, please contact me.
Nicole”