Weight Loss Journal

Have you ever hit the wall when you're exercising? We're not talking about an actual wall here, we're talking about that point of no return when your body says "Enough" and refuses to do anything else. Most of us have hit it once or twice, but during the summer months, it is all too easy to overdo and we may not even realize it until it is too late. Here are some tips on how to avoid hitting that wall during exercise.

1. You've got to listen to your body.

If you feel strangely tired or weak, you need to stop immediately. Your body is telling you that it simply cannot keep up. This is not the time to drive yourself - this is the time to say ok body, I hear you, and I'm going to take a break. There is no shame in taking a break, or even calling it a day. It is better than harming yourself and trying to come back after extreme exhaustion.

2. You've got to stay hydrated.

One of the main reasons we hit the wall when we exercise is due to a lack of fluids. Your legs start to cramp up and you may start to feel a bit spacey. These are all signs that your fluids are too low. Again, take that break, drink some water and give your body time to bounce back.

3. You've got to eat if you're going to exercise.

It doesn't matter how strict your diet is, if you're going to exercise, you're going to need some fuel for your body. The key is finding the right kind of fuel. Look for foods that are rich in protein, such as low fat cheese, and add a few nuts and a piece of a fruit. This is the perfect balance of carbs/fats/proteins and it will help you exercise longer.

You also need to learn to recognize the signs of hypoglycemia if you are trying to exercise while on a diet. Low blood sugar is quite common in dieters and it's tough to beat. Symptoms include shaking, confusion, loss of vision, palpitations, and passing out. Your blood sugar is serious, and you don't want to mess with it. Eat a balanced diet and always remember to fuel your body before you exercise.

4. Start breaking up your exercise routine when it is hot out.

You may be on a 60 minute a day cardio exercise plan, but if it's sweltering inside the gym or outside, you won't be able to do that much exercise and stay healthy. Break up your cardio into 3 blocks and try to space them out so you don't get overheated. Try exercising at a different part of the day to beat the heat if you really want to get that full hour in.

These are just a few hints to help you stop hitting that wall. This is a serious problem and it is not something that you should overlook. To get fit, you've got to be healthy!

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Out of all of the low carb diet books out there, this has to be the most confusing. Normally, we steer clear of diets that are strictly low carb, since few are balanced, but since this was a book from the Dummies line, we thought it might be worthwhile. What a surprise to find that this was one convoluted mess that mixed some really great advice with some really bad advice.

The book is not entirely about low carb diets and in fact, the author seems to be developing her own special diet throughout the text. There is nothing wrong with that in theory, but since her diet doesn't really mesh with the low carb theory it is a bit confusing at times. Our biggest issue was that she continually talked about how great a low carb diet can be and then brought up statistics that show it's not the smartest thing for your body.

Several myths are dispelled and enforced, again we have a contradiction. That seems to be the main theme of this book on several levels. The author says that carbs in fruits don't matter, when in fact, they contain some of the highest levels of bad carbs you can find. On the other hand, she recommends avoiding some of the best and most nutrition filled low carb foods out there, such as chicken wings. When she starts to contradict her own words though, it gets a little silly.

That said, this is still a good book. While the above wasn't exactly ringing praise for the author, the recipes contained are worth the cost of the book. You'll get plenty of good ideas for eating healthy, low card meals that are very well balanced. The key isn't so much cutting carbs out of your life completely as it is finding the right balance with good carbs and protein.

She also discusses how to find healthy replacements for fast food and again, this redeems what would have otherwise been a truly awful book. This section is very useful for those that like to eat out but don't know which kind of foods they need to be eating. This can make the menu selection a lot easier and you won't feel so guilty.

The book also covers making lifestyle changes, the importance of supplementing with vitamins while you're dieting as well as some great advice on how to avoid beating yourself up mentally if you do slip on your diet. For these sections, we recommend this book whole heartedly.

We recommend taking the advice on low carb eating with a grain of salt, but buy the book for the good advice on dieting as a whole and knowing what to avoid and what you can eat when you're eating out.

Overall, it's not the best book, but you can still get some good information out of it, especially if you go into it with the right mindset.

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Dieting can be very stressful in many ways. It's never easy to start depriving yourself of food, and you'll undoubtedly experience not only physical stress but some emotional stress too. While it's hard to completely avoid all stress in your life, there are ways that you can make your diet less stressful. By using these techniques, you can be assured that you're not setting yourself up for failure. By removing the stressors from your diet, you'll be able to stay on track and get healthy.

Tip 1 -

Don't pick a diet that is going to deprive you. While the word diet is synonymous with deprivation, it doesn't have to be. So many people set themselves up for failure by picking a diet that is simply to hard to maintain. The main key is reducing the overall amount of calories that you're putting in to your body and increasing the amount of exercise. If you're not getting the right kind of fuel, you won't be able to exercise. Instead of picking a severe diet at first, go with one that is going to be easier. You'll be able to ramp up your efforts once you start to see results.

Tip 2 -

Understand that sometimes snacking is necessary. If you work long hours, chances are you're going to get hungry between lunch and dinner. Too many people beat themselves up about snacking and get all stressed out. The key is not avoiding snacking, the key is finding the right kind of foods to snack on. Instead of that high calorie candy bar, pick a treat that has a lot of protein in it, such as low fat cottage cheese. Your body may be telling you it needs sugar to keep going, but what it really needs is some protein to create real fuel. There are times when you simply run out of fuel, but don't put just any kind of fuel in your tank. By filling up with the right fuels you'll be able to de-stress and keep going longer.

Tip 3 -

Pick an exercise program you can maintain. Beating yourself up because you can't keep to an hour a day of heavy aerobics is not only stressful, it's unhealthy. You're not going to be able to run a marathon overnight. Stick with a small amount of exercise at first, until you start to build up your energy. Instead of a full hour, try a half hour for the first few weeks. It may take a bit longer to see results, but you're building a firm foundation for success.

The key is finding ways to avoid beating yourself up on your diet. We are usually our harshest critics and it becomes all too easy to succumb to that little voice that tells us we can't do it. By circumventing that voice and starting small, you'll be able to get over your diet stress and start seeing real results. A healthy diet takes work, and changes won't happen overnight.

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Today marks day 6 in my medically assisted weightloss journey. Sunday evening I had my first craving and I made it through...

We were having dinner at my wife's parents house... It was a bit of an event... Needless to say I was expecting temptation...

Here is how I prepared... (Water, Water, Water)

Pre-exercise snack... 5 almonds and 1 serving skim milk mozzarella.

Morning Exercise: I went to the gym and did 30 minutes of cardio (20 fast uphill walking and 10 stationary bike.) I then lifted weights...

Breakfast: 2 serving of egg substitute (1/2 cup), 2 servings fat free american cheese (2 slices), 1 serving of non fat cottage cheese (1/4 cup). About 20 minutes after breakfast I had 3 large asparagus which is 2 carbs.

Lunch: 2 servings slices turkey pastrami (3 slices). 1 serving skim milk mozzarella.

Then right before leaving to go to my in-laws I had 5 almonds.

So far my daily count is 9 protein and 2 carbs... (I get to exchange nonfat cottage cheese and cheese for protein plus 10 almonds.) My doctor mentioned I could have a 5 almond snack, but it is not in my book so I will have to ask how it counts...

I brought a nonfat no sugar dressing to dinner...

Dinner:

The hors dourves... There was an unleavened pizza that looks really good, but I opted for broccoli dipped in the salad dressing I brought. I estimate I had 1 serving of broccoli.

The actual dinner was the hard part, but it was easy enough... I had just the broth of the mathza ball soup and chicken with the skin pulled off. I had a leg and thigh and ate a little more than 1/2. I also had asparagus and zucchini (both were done to perfection on the grill.)

I estimate my total count for the day being 13 protein and 5 carbs.

So what was the temptation... The unleavened pizza, the excellent wine that was served, and the matzah ball soup... Desert was not a temptation as I was full after the meal.

If you are facing a known event were temptation will be present... I encourage you to follow my example...

• WATER
• Exercise early in the day
• Eat well but within you diet before the meal leading up to the event
• Eat 5 almonds 1/2 hour prior to the temptation
• Bring you own salad dressing because you can have all the salad you can eat

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