W1- Game On my Friends!!

Well, here we go.  If you are reading this post, most likely you are a participant in Round 2 of the Biggest Loser Kaysville.  This has proven to be a helpful tool for many, including myself.  Some have played, some have won big $$$, but most of all, most have gained helpful habits and lifestyle changes that will help them live healthier and longer lives.  I am determined to use this round to get myself back to a weight that I love and recover from having my baby.  I know I will get there :)  I have always said this has to be a lifestyle change.  You can always do fad diets and things, but let's be honest, those do not last.  Little by little unless you change what got you there in the first place you most likely will gain it back, maybe even a bit more.  I'm trying to be very careful if I'm going to have a treat, I look at my options and choose one, the one that will be worth it.  I also  have found that diet without exercise is like rowing with one oar, you need both oars in the water, or diet and exercise to get you to the desired shore.

So, let's get going.  This week it's about deciding what you are in this for.  I want all to reply to the email of what you are going to do with the $$$ when you win it.  Not IF you win, but WHEN you win.  This will be posted on the before picture I give you and you are to use this for your motivation. If I forgot to get your picture at the start, please remind me to take it next Saturday when I see you.  This is so fun to see in the end.  Put it on your fridge, your bathroom mirror, your visor in the car, whatever  helps you to see where you started and a good visual of the last time you will see that number that was on the scale at today's weigh in.

All those who respond will be entered into the drawing for next week.  However, you need to respond to me by Thursday evening to be eligible.  That way the prize can be given to you at the weigh in.  What are you playing for?  A decent water bottle and the winner just might be you.  That is if you respond by Thursday.  And, most importantly, let what you are playing for be for YOU.  Come on, be selfish.  It's ok!  Who really wants to play to put it toward a bill, not me.

Here's some helpful information that may answer some questions you might have.  Have a wonderful week, I hope to see less of you at the scale next Saturday, 8:45 - 9:15.

Focusing on the small day-to-day steps it takes to slim down will add up to a significant amount of weight loss in 12 weeks. An effective and comprehensive weight loss program consists of regular exercise and healthy nutritional habits. Set yourself up to burn more calories than you consume if you want to lose body fat.

Significance
Twelve weeks gives you time to initiate a weight loss program and see significant results. To lose weight, you need to make daily efforts toward reducing the calories you consume while burning a large number of calories through exercise. For every pound of fat loss, you need to create a deficit of 3,500 calories.

Time Frame
If you follow healthy eating habits and participate in regular exercise, you should average 1 to 2 lbs. of weight loss a week. This amount may fluctuate. People typically lose more at the beginning of a weight loss program. Monitor your weight regularly. Use a scale to weigh yourself and record the date and your weight. Weigh yourself every week on the same day to track your progress.

Diet
Consuming fewer calories is much easier than burning calories through exercise. Reduce your caloric intake by drinking water instead of alcohol, sweetened tea and soda. Eat smaller portion sizes at every meal and include plenty of lower-calorie foods, such as fruits and vegetables. Use an online calorie calculator to determine how many calories you should eat a day to maintain your current weight. Subtract 500 from that total--this is the number of calories you should consume to lose weight.

Exercise
Focus your fitness routine primarily on cardiovascular activities, which will help you burn plenty of calories. Perform cardio four to six days a week for 30 to 60 minutes per session. Work out for longer durations to burn more energy. While running is the most effective calorie-burning activity, choose activities you enjoy so you're less likely to skip your workouts.

Considerations
You may have more success with your weight loss efforts if you have long-term goals beyond your 12-week plan. Continue eating healthy meals and exercising after this 12-week period to maintain your weight loss. Avoid diet pills and supplements; the results typically are temporary and such methods may damage your health. Don't starve yourself or work out for unsafe durations.

Before I forget, I am going to wait one more week just to be sure we don't have any additional players to determine what the prize winnings will be.  If you know of anyone that still might be interested, please give them the details and have them show up at my house next week.  There is still time for LADIES only to join.

One last thing:

See you at the scale!