Trim Tuesday

Trim Tuesday: Muscle Weighs More Than Fat

The Belly Fat Cure

About six weeks ago, I began practicing hot yoga. Many years ago I had a good yoga practice going but life happened and I stopped going. For the past 40 days, my yoga flame has been blazing; I’ve consistently practiced 4 to 5 times a week in this time.

Just the past weekend I noticed some changes in my body. Physically I feel stronger. My core feels more firm and my arms are beginning to look more shapely. This is when the light bulb went off. What I was seeing physically wasn’t sinking in mentally.

MUSCLE WEIGHS MORE THAN FAT

We all know muscle weighs more than fat, but if you’re fixated on the scale (like me) that knowledge won’t matter. You may expect to see that number going down, but if you’re increasing muscle mass, it won’t at first. The changes will be taking place on the inside and the scale won’t necessarily reflect that.

I decided to get some much-needed advice from my friend and personal trainer Bernice Robinson of Bernice Robinson Personal Training Studio. She reminded me that

“…for every pound of muscle it takes 40 to 60 calories a day to maintain. Therefore our body uses more energy increasing our metabolic rate which is the only way to lose body fat and keep it off. Also remember muscle weighs more than fat, but is much more dense; taking up less room in our bodies which equates to a more petite frame.”

“And don’t get discouraged by what the scale is reading! It takes time and it’s a forever thing. Not a short-term, quick fix.”

This is just what I needed to hear to keep going.  Slow and steady wins the race and if it seems too good to be true, it probably is.  A slow and steady fitness regime along with healthy eating is a fool-proof way to achieve your health goals.

MIND BODY AND SOUL

Sucess

I love yoga for a number of reasons and none of them actually have to do with weight loss. I love devoting an hour a day to my body and soul. I am able to quiet my mind during the classes and focus on my breathing and postures. I love the sense of calm this brings to me both physically and mentally.

Yoga makes me feel strong and empowered and if one of the side effects is more muscles and an increased metabolism than I am okay with that.

WEEK FIVE RESULTS

Start waist: 35”

End of week five waist: 33”

Week one weight loss:  4.6 lbs

Week two weight loss: 1.6 lbs

Week three weight loss: 0 lbs

Week four weight loss: 1 lb

Week five weight loss: 0 lbs

Total weight loss: 7.2 lbs

Total waist inches lost: 2”

Short Term Goal: To feel comfortable in a bathing suit on our trip to Florida in April.

Long Term Goal: To lose 37 lbs.

Remaining weight loss to goal: 29.8 lbs

Healthy waist: 32”

What activities do you like to do to increase your fitness? Are you a scale junkie? How do you overcome that?

Note: I am not receiving compensation nor am I affiliated with The Belly Fat Cure. These opinions are my own. Before starting any health or meal plan you should consult with you doctor. Or so I have been told.

City Mom

Trim Tuesday: Falling off the Wagon

Trim Tuesday: Blogging My Way Through The Belly Fat Cure

I’m disappointed to share that I got a little off track this past week. I couldn’t seem to overcome that number on the scale. Though on the inside I feel better and leaner, my mind is fixed on the weight.

All the self-doubt created a feeling of rebellion and so I was a little more lenient with my eating than I have been in the past few weeks.  I actually “cheated” a couple of times too; nothing severe but I’m the kind of person that is all-or-nothing and if I cheat, well it’s hard to stay on task.

Despite all of that, I still managed to lose one pound!

WEEK FOUR RESULTS

Weight loss: 1 lbs

Waist inches lost: 0

Overall results:

Total weight loss: 7.2 lbs

Total waist inches lost: 2”

Short Term Goal: To feel comfortable in a bathing suit on our trip to Florida in April.

Long Term Goal: To lose 37 lbs.

Remaining weight loss to goal: 29.8 lbs

Healthy waist: 32”

A BRAND NEW WEEK

So today marks the start of a new week and new motivation. I am starting one of the recommended eating plans for The Belly Fat Cure, Chicken & Seafood. Now I’m not a seafood eater so I’m replacing all the shrimp, halibut etc. with chicken. But I don’t foresee this being a problem since chicken is so versatile.

My goal for this week is to lose two pounds. That means that I am going to have to be really strict on my food intake and that I’ll have to stay on top of my Belly Fat Cure shake to ward off false belly fat.

I believe that a positive movement on the scale will reconfirm my reasons for doing this and help to reignite my motivation.

TIPS FOR WEEK FOUR

Since it’s important to keep sugar consumption to 15 or less servings a day, you want to be really selective of the items you choose. For example, everyone knows that ketchup is very sugar-rich but did you realize that just two tablespoons of ketchup has ten grams of sugar in it? That is 2/3 of your recommended intake and that’s just for a condiment.

I decided to try to make my own ketchup for one of the recipes coming up this week. I used Xylitol to sweeten my concoction instead of sugar and I saved 7 grams of sugar by doing so and the sugar that is in this recipe is naturally occurring in the tomatoes.

CITY MOM’S SUGAR FREE KETCHUP

Sugar Free Ketchup

1/0 on Belly Fat Cure per serving (1 Tbsp)

  • 1 – 5.5 oz can of Hunt’s Tomato Paste
  • 2 Tbsp Apple Cider Vinegar
  • 2 packets (8g) XyloSweet sweetener
  • 1 tsp dry mustard
  • ½ tsp garlic powder
  • ¼ tsp sea salt
  • ¼ tsp cinnamon
  • Pinch of cloves
  • Water (judge the amount of water based on the consistency you desire)

Mix all ingredients together. Refrigerate in an airtight jar.

WEEK FIVE

What information would you like to see included in week five? How do you get back on track when you’ve fallen off?

Note: I am not receiving compensation nor am I affiliated with The Belly Fat Cure. These opinions are my own. Before starting any health or meal plan you should consult with you doctor. Or so I have been told.

City Mom

Trim Tuesday: Screw You Scale

Trim Tuesday: Blogging My Way Through The Belly Fat Cure

I apologize for my questionable language but I’ve made an enemy in the last few weeks and that enemy is my bathroom scale. You see it’s not moving down as fast as I feel it should be based on my efforts.

My habits have changed so drastically since starting the Belly Fat Cure. I have cut my sugar consumption and passed on desserts. I have increased my activity level and I believe I deserve to see greater results.

Alas, I don’t want to become a slave to my scale so with encouragement from my husband and my online BFC community, I continue to push on and here are my week 3 results.

WEEK THREE RESULTS

Start waist: 35”

Week two waist: 34”

End of week three waist: 33”

Week one weight loss:  4.6 lbs

Week two weight loss: 1.6 lbs

Week three weight loss: 0 lbs

Total weight loss: 6.2 lbs

Total waist inches lost: 2”

Short Term Goal: To feel comfortable in a bathing suit on our trip to Florida in April.

Long Term Goal: To lose 37 lbs.

Remaining weight loss to goal: 30.8 lbs

Healthy waist: 32”

So while I didn’t lose weight on the scale, I did lose one inch around my waist and that is enough to keep me motivated. As I mentioned in last week’s post, there are so many factors that make up our weight on a day-to-day basis that we can’t let it be our only measurement of success.

A DAY IN THE LIFE OF THE BELLY FAT CURE

Last week I asked you guys what you’d like to see in this week’s post and Amanda asked to see a day-in-the-life of The BFC. For the past seven days I have been following the Meat Madness weekly meal plan so we’ll take a look at Day 1:

Breakfast – 4/2

First-Class French Toast – for this recipe I used Weight Watchers whole wheat bread. It comes in with a 2/1 sugar/carb (S/C) value. That means that there are two servings of sugar and one serving of carbohydrates in two slices of the bread.

With some bacon, eggs and Nature’s Hollow Sugar-Free Syrup, it was a filling and sweet breakfast that keeps you full for hours and satisfies that sweet tooth.

Snack – 0/0

Cheese String

Lunch 3/2

Crispy Bacon Pizza – I used Pita Gourmet’s High Protein pita pockets which are 0/1 for an entire pita and packs 10 grams of fiber.

Snack 0/0

Protein Shake – I like a 0/0 protein powder from GNC called Whey ISO Burst. It’s sweetened with stevia so has no sugar in it and has 20 grams of protein in just one scoop. A serving size consists of two scoops.

Dinner 4/2

Sumptuous Pork Stir-Fry – This recipe uses stevia, soy sauce and vinegar to replace sweet-and-sour sauce and that eliminates 37 grams of sugar from the meal. Shocking huh?

Day 1 from Meat Madness for the BFC has a S/C value of 11/6 which falls inline perfectly with the 15/6 recommendation.

CHALLENGES

This week I struggled with getting enough fiber and warding off “false belly fat”. If you’re wondering what that is I’ll just say that it has to do with intestinal habits. Have I said enough?

Jorge Cruise suggests the Belly Fat Cure Drink. Powders like Metamucil can often be sweetened with aspartame and acesulfame potassium; two chemicals that are not brain-healthy.

Instead, he suggests one bottle of SoBe lifewater, 2.5 tbsp of psyllium husks and 3 probiotic capsules.

Here’s the bad news, we don’t have SoBe lifewater in Canada…yet! What we do have is Aquafina Plus+ Vitamins 10 Cal which is good enough as it is sweetened with PureVia which is made with stevia but it does not carry the 10 grams of fiber that lifewater does.

Another alternative for Canadians is using PGX – a fiber supplement that also helps to create the feeling of fullness which can contribute to weight loss as well.

WEEK FOUR

In week four I hope to come to terms and end this battle with my scale and I hope to focus on drinking more water and staying on top of my fiber intake.

What would you like to see in next week’s post?

City Mom

Trim Tuesday: Week Two Strength in Numbers

Trim Tuesday: Blogging My Way Through The Belly Fat Cure

This week’s Trim Tuesday (blogging through The Belly Fat Cure) post is titled Strength in Numbers; I nearly lost my motivation this weekend and it’s thanks to my friends from my Belly Fat Cure group on Facebook that I was able to persevere (thanks Mari!).

Last week I lost 4.6 lbs and I started my second week completely motivated. As the week went on, I noticed that I wasn’t losing weight despite my best efforts, and when I measured my waist there was no loss there either.  I started to get discouraged and subsequently started to question my reasons for doing this.

Before calling it quits, I decided to message my “buddies” and their response reminded me of why I was doing this plan and what my goals were. As Jorge Cruise says, “…a simple thing you can do now to ensure your success on the plan is to establish a support network of people to help you on your health journey. “

My advice; follow Jorge’s advice as you’re going to need this support at some point through the plan.

Now, what you’ve probably been waiting for; Week Two results and more about The Belly Fat Cure.

WEEK TWO RESULTS

First let’s recap from last week:

Start waist: 35”

Healthy waist: 32”

End of week one waist: 34”

Week One weight loss:  4.6 lbs

Short Term Goal: To feel comfortable in a bathing suit on our trip to Florida in April.

Long Term Goal: To lose 37 lbs.

The Belly Fat Cure Before and After Photo - Week 1 & Week 2

End of week two waist: 34”

Week Two weight loss: 1.6 lbs

Total weight loss: 6.2 lbs

Remaining weight loss to goal: 30.8 lbs

When I look at the big picture and the overall numbers, I see the progress that I’ve made in just two short weeks. I realize that I need more patience and that a slow and steady weight loss is the key to long-term success. I also learned that I shouldn’t weigh myself every day. There are so many factors that make up our weight on a day-to-day basis and therefore I should monitor on weekly basis to stay on track. Daily weigh-ins can mess with your psyche.

MORE ABOUT THE BELLY FAT CURE

The key to The Belly Fat Cure (BFC) is monitoring your sugar and carbohydrate intake. On any given day, a BFC participant should consume no more than 15 servings of sugar (15 grams) and 6 carbohydrate servings. And the real trick is taking notice of all the hidden sugars in many of our foods; that means reading labels.

The Belly Fat Cure by Jorge Cruise explains all the information you need to get started on the plan. It also includes a few different meal plans for one week. My favourite so far is The Carb Lover plan. In fact that’s all I’ve done so far in this plan and I haven’t gone hungry. For me, this is the key to my success; a hungry me is an eventually cheating me.

My husband is over the moon with the fact that we get pasta every night for dinner and even though he’s not officially doing the BFC he’s still lost 4 lbs.

This week I’m doing the Meat Madness meal plan and I’m going to share the shopping list that I’ve created. I had a few requests this week (Hi Stacey!) to see a shopping list. Please note that I’ve adjusted the list to my own needs, so if you plan to follow the BFC, I suggest consulting the book or app yourself.

Note that some items like the Sugar-Free Maple Syrup and Sugar-Free BBQ sauce are hard to find in store so I have been ordering some items from www.lowcarbcanada.com and www.well.ca as suggested by a friend (thanks again Sara!).

BELLY FAT CURE MEAT MADNESS SHOPPING LIST

 Grains

  • Haddad Bakery High Fibre Pita Bread
  • Ezekiel Burger Buns
  • Whole Grain English Muffins
  • Weight Watchers Whole Wheat Bread
  • Whole Wheat Hot Dog Buns
  • Rice Loaf
  • Uncle Ben’s Long Grain & Wild Rice
  • Corn Tortillas
  • Flour Tortillas
  • Organic Soy Flour

 Oils/Sauces

  • Soy Sauce
  • Sesame Oil
  • Olive Oil
  • Salsa
  • Wholly Guacamole
  • Sugar-Free BBQ Sauce
  • Red Wine Vinegar

Dairy

  • Eggs
  • Butter
  • String Cheese
  • Swiss Cheese
  • Cottage Cheese
  • Sour Cream
  • Half & Half
  • Cheddar Cheese
  • Mozzarella Cheese
  • Provolone Cheese
  • Whipping Cream

Meats

  • Bacon
  • Pork Tenderloin
  • Lean Ground Beef
  • 900 grams Flank Steak
  • 4 Ham Slices
  • 453 grams Rib Eye Steak
  • 40 grams Pepperoni
  • Pork Spareribs
  • Sausage Patties
  • Sliced Roast Beef
  • Ground Beef
  • 1 New York Strip Steak
  • 2 Sirloin Steaks
  • 2 Slices Capicola

Produce

  • Green Onions
  • Tomatoes
  • Broccoli
  • Baby Carrots
  • Celery
  • Soybean Sprouts
  • Mushrooms
  • Cilantro
  • Romaine Lettuce
  • Red Bell Peppers
  • Blackberries
  • Blueberries
  • Red Potatoes
  • Red Onion
  • Raspberries
  • Yellow Onions
  • Garlic
  • Portobello Mushroom
  • Blackberries
  • White Mushrooms
  • Asparagus
  • 4 cobs of corn

 Other

  • Black Olives
  • Heinz Mushroom Gravy
  • Fresh Rosemary
  • Lawry’s Lemon Pepper
  • Black Beans
  • Mashed Potatoes package
  • Walnuts
  • Pecans
  • Almonds
  • Canned Water Chestnuts
  • Sugar Free Maple Syrup
  • Mesquite Seasoning
  • Frozen Hash browns

 WEEK THREE

As I begin week three today, I am focusing on a weekly weigh-in, my support network and keeping my eye on the prize – my end goal!

What would you like to see in next week’s post?  What tips do you have for staying on track?

Note: I am not receiving compensation nor am I affiliated with The Belly Fat Cure. These opinions are my own. Before starting any health or meal plan you should consult with you doctor. Or so I have been told.

City Mom

Trim Tuesday: Blogging Through The Belly Fat Cure

Trim Tuesday: Blogging My Way Through The Belly Fat Cure

Convert your height into inches. Now divide that by two. That is the maximum size your waist should be to maintain a healthy body weight and to lower your risk of certain diseases.

Now grab a measuring tape. Bring your navel in towards your spine as tight as it can go. Really suck it in. Wrap the tape measure around your waist at belly button level and record that number.

What are your results?

TRIM TUESDAY

Welcome to Trim Tuesday – a weekly blog feature chronicling my journey through The Belly Fat Cure by Jorge Cruise.

To say that 2012 was an exciting but very difficult year for me is an understatement. While managing my regular full-time job, I also hosted and co-produced a TV show on Rogers TV. While the experience was a life changer (and an opportunity I never dreamed of having) it wreaked havoc on my physical and emotional well-being.

A TRYING YEAR

As every year before, 2012 started out fairly normal. I was happy in my career, my life at home and I was even satisfied with my weight. I had been working with a personal trainer since the previous November and was preparing to wear a bikini in Mexico that February.

Then the first bump in the road appeared; I sprained my ankle playing soccer. I was on crutches for a few days and in an air cast for months after. My activity level dropped to zero but my eating habits remained normal. I managed to wear my bikini while vacationing in Mexico.

After our vacation it was time to start working onthe show and that’s when the second bump in the road reared its head. Balancing a full-time job and being a mom/wife is job enough. Add on endless hours producing a TV show and well, I had overwhelmed myself and it was starting to show.

I managed to pull through but not unscathed. After my sanity, one of the first things to go was my eating habits. I no longer had time to plan and prepare healthy meals let alone shop for them. While my husband is very hands on at home, meal planning is not his forte. So to make a long story short, my waistline continued to grow.

Then, the third bump showed its face and it wasn’t pretty. At the end of October, just as my show had come to an end and I was preparing to gain some control, I sprained my other ankle, again playing soccer. What luck huh? So again, the weight piled on.

The Belly Fat Cure

TAKING ACTION

It was obvious that I needed to get my life back on track. I wanted to pick a plan that was really going to work. By now I know myself very well and I know what is realistic for me and what is not. For me I need a plan that is easy to understand, easy to follow and easy to shop for. Most importantly I need a plan that doesn’t leave me starving or it’s just not going to work.

After careful research and comparisons I landed on The Belly Fat Cure as suggested by a friend. Thank you Sara! And I am happy to report that after one week I’m already seeing results. As the weeks progress, I will share more info with you about how the plan works and what my highs and lows have been. But for this week I’ll share my beginning numbers and my goals.

WEEK ONE RESULTS

Start waist: 35”

Healthy waist: 32”

End of week one waist: 34”

Week One weight loss:  4.6 lbs

Short Term Goal: To feel comfortable in a bathing suit on our trip to Florida in April.

Long Term Goal: To lose 37 lbs.

As I progress through the plan, I will share pictures of my successes along the way.

What is a goal you are working on? What steps do you take to insure your success?

Note: I am not receiving compensation nor am I affiliated with The Belly Fat Cure. These opinions are my own. Before starting any health or meal plan you should consult with you doctor. Or so I have been told.

City Mom

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