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Rules for Losing Weight

May 5, 2010 By javajoba 1 Comment

We all know there are certain things to do and not do that will help us lose weight. Sometimes we make exceptions and sometimes we just forget to be healthy. I am setting up these rules more as a guide-line than laws to stay healthy. Most of these are reminders.

  1. Exercise Everyday Try to get the heart rate above 135 for at least 5 minutes twice a day.
  2. Don’t over eat Take time between each bite to breath or take a sip of water.
  3. Protein with each meal Have a least a little protein, and it can be a non meat.
  4. 5 servings of fruit or veggies a day
  5. Don’t eat after 7 pm
  6. Use dinner to set up a night time fasting 3 or 4 times a week. Go to bed a little hungry.  And wake up to tea with lemon and later a healthy breakfast with lots of fruit.
  7. Stay away from starch and sugar snacks.
  8. Keep some healthy food with me so if I am tempted I have an alternative.
  9. Set up long term goals and make them happen.

OK so these rules are not so hard. And should be easy to follow.

Do you have a rule that helps you lose weight? Please share it.

Filed Under: Healthy Dieting Tagged With: , , , , ,

Health and Weight Loss Chart

April 5, 2010 By javajoba Leave a Comment
DateHeart Rate
at Rest		Maxium
Heart Rate		WeightWaistChestHips
4/04/201082147243.24545.546

This is mostly a weight loss chart and heart rate chart. I think the most important column is the heart at rest (measuring how hard the heart is working at rest). The measurements for the heart rate are in beats per minute and my goal is to get it down into the 50s and this year is to get it into the 60s or low 70s.

Filed Under: Progress Tagged With: ,

Weight Loss Chart

September 1, 2008 By javajoba Leave a Comment

Weight-loss chart

Here is my chart as of September 1st. I thought I would have lost more weight by now, but this is the way it is. The chart is from Google15.

The Stats:

Weight:
227 is better than when I started, 237.

Waste:
42 inches: All Right! I’ve lost an inch .

Max heart beat:
Maximum heart bet this month is 152 beats per minute. This is coming down. It’s hard to get my lunch walks up to 144.

Heart rate at rest:
Maybe my most important measurement now registering around 68 beats per miminute, a small increass from 62. I contribute this to an increase in coffee

Last week I dropped my coffee intake to 2 cups per week and next week I expect I will have quite. How ever I am drinking more tea, but I think it will be a lower amount of caffeine.

SWOT

Strength
The summer is almost over in Atlanta so it will be easier to get outside during lunch and the air will be better. I have a little congestion at the moment and expect that to be over soon. Just bought a cooking steamer and excited about cooking more without oil. I think this will bring down my waste.

Weakness
More evening events are coming up and that means more late night eating. And of course the holidays are right around the corner.

Opportunities
This a good time to start some new fun things outdoors, I haven’t been out dancing and this maybe a fun way to get a good sweat going. The weather is great for walking outside. Signed up for a years membership to the Chattahoochee River Park system. There are about 12+ different parks systems stretching from Atlanta to Lake Lanier.

Threats

1. OK the smog season is over and it was not that bad however I do have some congestion, and yes I am seeing a Doctor.
2. A big threat is getting lazy and not having a positive outlook, so I’ll keep a list of long term goals and accomplishments in front of me.

Goals for September and October

* Start a weekly exercise program of at least 2 times every other day.
* Have some time every morning to think what I will do to make this day a positive one and to do some thing to increase my heart rate for at least 20 minutes at a time.
* Start using a cooking steamer to cut down on fat  oils.

These can all be fun things to do and there is nothing about losing weight or lowering this or raising that. Yeah these can be enjoyable and get a lot of my goals to have a healthy lifestyle.

About the Google 15:
The Google 15 is a simple widget that works in iGoogle.

Filed Under: Progress Tagged With: , , , ,