Rachel's CafeAll things coffee…

I am stuck in my weight loss journey and I need a little help please (nothing mean ..just helpful information)?

Alright I am going to flat out tell you everything I basically eat EVERY single day… I am hoping someone can help me because I have already lost 30lbs and I have 60lbs more to go. ( I am hoping to do it naturally then do the lap-band) Breakfast: Coffee with coffee mate 3 tbls. with 6 pieces of Turkey bacon. Lunch: 2 bottles of water, greek yogurt, and a roast beef sandwich (every once in a while I bring vegetables) If I get hungry I have a 100 calorie pack cookies. Dinner is usually meat, a carb and vegetables. 1-2 more bottles of water. Every once in a while for dessert I have fresh fruit. Exercise regimens is 3 days of yoga for an hr. 100 crunches a day and every other day 20 minutes of treadmill with 3lb weights on. Any assistance to help me get off this plateau would be lovely thanks!!!!!

I think you may need to eat a little more and do more aerobic exercise. It is the aerobic exercise that will help with the fat loss. The crunches are fine, but they won’t help you lose weight. It woiudl be better to spend that time doing something aerobic. I don’t think you are getting enough calories. You should probably be consuming at least 1500 calories a day, and you would still lose weight steadily. Add more fruit to your diet, and eat more for breakfast.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. It will help increase your metabolism and make you feel and look better in so many ways. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. A couple of the links I’ve included explain how.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.

http://www.nutrawatch.com/

http://www.caloriesperhour.com/

http://www.helpguide.org/life/healthy_eating_diet.htm

http://www.wikihow.com/Lose-Weight-the-Healthy-Way

http://weightloss.about.com/cs/fitness/a/aa011503a.htm

http://www.thepumpingstation.com/trainingtipsforwomen.html

http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4

Copper River Coffee – Hello Industry

Anchor Hocking 1-Gallon Heritage Hill Jar with Glass Lid $12.50 These storage jars are great to keep candy, cookies, snacks, and even pet treats. Crystal glass jar with glass cover….

Oxo Good Grips POP Square Storage Containers The OXO Good Grips POP Containers are airtight, stackable and space-efficient, making it easy to keep your dry foods fresh and your kitchen organized. The Containers have a unique push-button mechanism that creates an airtight seal with just one touch. The button also serves as a handle to lift off the lid. The Containers are designed for modular stacking so that you can efficiently organize your …

Proctor Silex 33015 1-1/2-Quart Round Slow Cooker $8.27 Dishwasher safe crock and glass lid Keep warm setting Removable crock 1. 5 quart capacity…

Evelyn Prentice [VHS] $5.00 This is for the original VHS Release….

Jarden Firelog 41525-05000 Java-log Fireplace Logs Six 5 Lb $23.18 JAVA-LOG CRACKLING FIREPLACE LOGS Six 5 lb. logs Made from spent coffee grounds & special blends of vegetable oils Produces brighter & taller flames Easy lighting features Clean burn technology burns cleaner than wood Leading fire log technology Burns up to 3 hours Boxed New Pine Mountain log is made from coffee grounds…