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Introduction Text WHAT DO YOU HAVE TO DO TO LOSE WEIGHT? ARE YOU DOING IT? I am the captain of the Resolute Renegades team in the BLC sparkteam. (join BLC at <link>https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x68423x66641053 </link> and see our team description in step 3). Our team is focused on accountability and spending more time exercising than online (if you want fun and social chatting and lots of support, other BLC teams will give you that). I am RESOLUTE to do DAILY what helps me lose weight. I am a RENEGADE against letting weight loss tasks move to the back burner. I know what it takes for me to lose weight, of course having to tweak things as life changes. The consistency, especially when life gets tough is what I struggle with and accountability helps!! For me to lose weight I need to be resolute in doing the things I know help me lose weight. Doing them every hour of every day of every week of every month, no matter what else is happening in my life. I need to fight against the things in life that pull on me to ignore my plans for the day (or longer). I choose my workouts because they are efficient, they work best for my high cortisol issues and they challenge me. I love kettlebells and these days that is my workout, using them for both my ST and my Cardio workouts. I sometimes do bike or treadmill with higher resistance/inclines. I eat to fuel my workouts and my day while running a calorie deficit. I call it Fuel and Fill food plan - fuel my body first, so I can do my workouts and get me thru my day feeling good. Then also fill me up so I am not too hungry. For me protein is most important as it makes a difference to help manage my cortisol, and to make sure I am not losing muscles with my calorie deficit (while we all do that, with my cortisol and low testosterone I am more likely to do this). I have to be conscious about eating some healthy fats as I don't naturally eat fats and I can be very hungry in the evenings if haven't eaten some healthy fats by then. I love veggies and eat those whenever I can, along with some low sugar fruits and occasional grains/starchy veggies, but I manage all these as too much interferes with my weight loss (I turn raw veggies and fruits into sugar too easily). I tend to under-eat, not eating often enough or enough when I do eat. I work regularly on eating enough, often enough, so I have the energy to be at my best during the day and for my workouts. Doing a morning workout helps a lot as body is often screaming for fuel afterwards and this helps me get the food in I need to fuel my body, but workouts first thing in the morning are not my forte. Like everyone else life and life events affects my weight loss and I have learned more over time how to manage these. I have high cortisol issues and managing this is critical for me to lose weight. I do this with supplements, getting enough deep sleep, and working to not have push hard crazy work days. Cortisol issues means I lose slower and gain quicker, so I need to be resolute every day to do what works for me so that the scale keeps going down. Bottom line, I need to be serious and fight hard to get done Every Day all the things that I know helps me lose weight. And put my weight loss high on my priority list.

Get back to ideal adult weight, somewhere around 140-160 with healthy fat % Learn how to NEVER get sucked into long work days or a doing too much life where weight loss drops in priority.

Eat fuel and fill food, with 95% of all bites being food that is fuel my body needs while filling me up. This comes out naturally to about 1500 calories, give or take some depending how much recovery my body is doing from workouts. Work out 6x a week, lifting 10000 lbs a day on a good day (easier than it sounds, that is only 400 reps of 25 lbs, and if doing 3 sets of 10 reps, only 13 different exercises, or lift 100 lbs deadlifts for 10 sets of 10).

I am in in my 50s and live in sunny Phoenix, AZ



Add a Link Jane in Phoenix, AZ Resolute Renegades - Captain since BLC27. BLC member since BLC18. Renegade Web Page <link>www.blctracking.com</link> RESOLUTE on weight loss tasks being daily must do items. RENEGADE against any excuses encouraging the easy way out. Eat to Fuel and Fill your body. A calorie is not a calorie is not a calorie. Time + Effort = Progress, ticker is this month only. Whatever you’re doing, your brain makes it easier to keep doing.
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