South East Hip Hop For Better Health
Miriam Adams shares her amazing weight loss journey and gives tips to the readers on how they can lose the weight! Read all about how she did it!
I went from oscillating between a 14/16 to now a size 4, that i have pretty much maintained going on 4 years now. That was probably my heaviest and unhappiest.
• The following is to help inspire folks to take charge of their health and fitness. If you are happy with where you are, more power to you and Best!!
• But if you are like I was, just miserable in my own skin, thinking about my weight everyday of my life, hated to shop because I didn't like looking at my body, feeling defeated and just tired of feeling tired, exhausted, sick a lot (I am Asthmatic) went from using my inhaler daily to not even having an inhaler for 3 yrs now....Then Read On...(At the end, I detail what you have to do to jump start becoming more fit and healthy)
• I will make this as brief as I can (laughs):
You know Exactly what to do!! Now Do it!! There are no shortcuts, no magic pills, no inventing the wheel. Cardio activity 3-6 days a week and Eat Right!! That is it!!!!
• We complicate this because we want a quick fix, and we are not consistent, then we give up. Becoming more healthy and fit is a lifestyle change and life commitment. Just like you commit to brushing your teeth and washing your face everyday, you have to commit to being active and eating right for the most part...85% of the time because no one is perfect but you can do 85%!!! When the Mind is made up, the Body has no other recourse but to fall under Subjugation and do as its Told!!!
• If you are getting to the gym and working out and doing this fairly regularly, and STILL not seeing weight loss results!!! IT IS YOUR EATING HABITS!! ITS YOUR DIET!!!
• Your eating and diet is 80% of living a healthy and more fit life. I don't buy all the excuses as to why people are not losing the weight!! There are only a select few people on this planet who CANNOT lose weight, with rare medical conditions. Yes, some people have slower metabolisms, and other health issues that can make losing weight more difficult but not impossible and if they followed the advice of dietitians and medical professionals, they would lose the weight also!! So, if you are serious about this thing! Its time to drop the excuses now!!
---------What you must do-----------------
• Find a physical/cadio activity you like and can do, and DO IT!! 3-6 days a week. Build up to the 4-6 days, you can start at 3 days. Make sure this activity gets your heart rate pumping, sweating.
(You may see a plateau where you stop losing, then find something else you like and do it...and go between those two things)
(You may see a plateau where you stop losing, then find something else you like and do it...and go between those two things)
• Weight training is a bit overrated, unless you are bodybuilding you don't even need to use weights to build muscle tone...you can use your own body, floor exercises like push ups, sit-ups, free standing squats, stair training, ropes, kettle balls, ect...or if you have access to a gym use the machines. And Ladies, go light but with more reps for tone!!
• Core work: go on YouTube, find 3-5 different sit-ups and core work you like and do those, hit the floor 3 days a week, with 50-200 reps total of what core exercises you choose... Again building to the 200. If you have a gym use their core machines.
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Ok, now on to the most important part, yet tricky if you do not educate yourself and be consistent!!! Here most people just fall back into old habits...Eating/Diet:
Ok, now on to the most important part, yet tricky if you do not educate yourself and be consistent!!! Here most people just fall back into old habits...Eating/Diet:
Here is where people go around the proverbial bush of losing and gaining that same 5-10 pounds...over and over for YEARS!! This was me!!!!
• I began educating myself on Food and what it is!! First of all just know that the FDA is a moneymaking business and things they have approved as food is Suspect!! I encourage you all to watch a Documentary titled FOOD INC. If a Food does not rot nor spoil when left to the Elements and separated from its root/source..we need to question if its Food at all!!
• We eat so badly in the United States, that really your Eating and thoughts on Food will need a complete Overhaul (again, if you are not seeing the results you want and should be seeing).
• This is why I practice the 3 F's Rule (Fresh, Frozen, Refrigerated). Stop eating canned and boxed 'Food'...or significantly reduce your consumption of these items. You should shop around the parameters of the market where fresh, frozen/Refrigerated products live. Stay away from the middle aisles, this is where the highly processed items live. (All kinds of additives as well as ADDICTIVE agents are added to processed foods.
• Understanding Insulin, and how spikes in insulin (fructose/sugar) causes weight gain. HFCS (High Fructose Corn Syrup) is Poison to our systems and understanding this is key to losing weight and keeping it off!! Eat limited products that contain sugar (sweets and fats...as well as some fruits can spike insulin levels)
Read this article: http://www.leanitup.com/how-insulin-carbs-and-hfcs-impact-…/
Read this article: http://www.leanitup.com/how-insulin-carbs-and-hfcs-impact-…/
• Something else that I practice, is Carbohydrates and Protein Pairing!! Carbs turn into sugar in our bodies, but when paired with a protein, it processes slower and is broken down by the protein. This too helps control spikes in Insulin. Eat boiled eggs with veggies, or if you eat bread ( I do not buy bread anymore but on ocassion eat it) pair that bread with a protein like chicken, eggs, turkey slices, ect.
Here's a great article on carbs/protein pairing:http://www.nutritionunscrambled.org/…/balancing-act-nutriti…
Here's a great article on carbs/protein pairing:http://www.nutritionunscrambled.org/…/balancing-act-nutriti…
• Just get used to eating the same types of food!! If you do it, You will get used to it!! It is mind over matter in thinking we have to eat all these different types of foods. Retrain your taste buds!! Your body will crave what YOU supply it with. I actually crave water now because that's all I drink for the most part! Stop Drinking SODA!! It too is a slow poison in our bodies/systems.
• (My Food Staples that I eat regularly: Boneless/Skinless Chicken Breast, Talapia Fish, Salmon, Ground Turkey, and other Turkey products, Frozen or Fresh Veggies, Salsas, along with some Cheese, Yogurts, Cottage cheese and Eggs). These food items I eat almost everyday at any given time.
• For Snacks: Low fat ice cream (Skinny Cow), Frozen/fresh fruits.
• Fats/Sugars: (eat sparingly: once weekly, twice at most)/ 2-3 cookies, slice of cake, chips, fries, pastas, rice, breads. (Again, if you eat these items, always pair with a lean protein like yogurt, eggs, turkey/chicken).
• Stop comparing where you are with other people!! Everyone's body responds differently But, when the above things are done consistently and over time YOU..WILL..SEE Results!!! Build momentum in what you do by being consistent and your Body will Respond. And when you are doing all of these RIGHT things TOGETHER, you will eventually not have to work so hard at it. For me, I just maintain now and do my everyday things I do. This is my lifestyle. Its no longer work for me.
* If anyone need help with getting an Eating Plan together, e-mail me mirigirl2012@gmail.com and I will help you come up with one.
* If you have any health issues, Consult with your Physician/Dietician before starting any weight loss programs.
Hope this helps somebody!!!
Muah M.
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