January 16, 2011

Biggest Loser Contest Weigh in & Tips

Here’s the slip of my weigh in today at my Biggest Loser weigh in.

And here is my weigh in on Wednesday.

There is a -6.8 loss in three day! Not exactly a great time to loss that much weight, but I can’t complain.
My one question for the trainer was how to you lower your body fat at the same time as losing weight? His advice was about turning your body fat into your energy by lowering your simple sugar intake through high protein diet and a lower carbohydrate diet. Now, I kind of flinched at the low carb diet phrase, but he explained to me that the carbs you ingest need to be complex carbs – those with WHOLE WHEAT! Do not mistake multi-grain for whole grain please, they still posses simple sugars and bleached grains. So basically, a simple carbohydrate is a surge of sugar that will spike your insulin levels that can result in lowering your metabolism and weight gain or stored fat. Complex carbohydrates are more complex for your body and take longer to be digested – giving you a lasting fullness and energy. Research has shown that a complex carb enters the blood stream slower and only rises your insulin levels gradually, which can evens out your urges to eat and less stored fat. Now, some white bread and white rice can still be seen as a complex carb, so we have to be safe in choosing the right carbohydrates over the wrong ones. So, the basic step to choosing the right foods in not to just label simple or complex, it’s about finding the foods that are less processed and ones that are more whole or unrefined. Fiber and nutrient-rich vegetables, fruits and beans, which also contain carbohydrates, make a great source for health and weight loss. So, limiting your intake of processed foods that are sweetened and sugary and choosing foods that are wholesome and natural (not canned, bleached, or processed) will help with your weight loss goals and help you to maintain a healthy lifestyle.

So, instead of just being vague with this, I want to give you some ideas of good food choices and bad ones. I also want to help you find them in a way that doesn’t cost a ton of money either.

Good Choices:
- Fresh fruits (apricots, oranges, plums, pears, grapefruits and prunes)
- Oats
- Bran
- Barley
- Wheatgerm
- Brown Rice
- Root vegetables & greens (Broccoli, cauliflower, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus)
- Pita bread
- Whole grain cereals & breads
- Beans (lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans)
- Carbs with the good fat: nuts; seeds (flax seed, sunflower, pumpkin seeds); avocado

Poor Choices:
- Limit intake of high sugar fruits (apples, banana, and berries) but do eat them for their sources of vitamins and minerals, but in moderation.
- Syrup
- White bread & white rice
- Bagels
- White Potatoes (these can have some benefits to them, so in moderation only)

Tomorrow I will be taking a sports nutrition class for my Biggest Loser Contest. So, look forward to some helpful information coming from that soon too.

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