Vaporizing The Pounds - 10

I stayed the same this week. No loss, but no gain either. Actually, I was satisfied with the results. I missed three days in the gym and my diet consisted of eating on the run. I managed to get things under control by the end of the week.

Motivation

I lost yet another notch on my belt, so I only have one left. In the interest of complete disclosure, I think I wore my previous belt longer than I needed to. When I bought my current belt, I started out in the middle, leaving three notches to the end. So, I've lost two notches in two weeks, which means I'm close to dropping another waist size.

My strength and endurance continue to increase. I'm seeing more of this physical changes due to resistance training.

On my last post, someone raised some safety concerns about my weight loss plan. This prompted me to do some research to make sure that I was on point. By and large, I found that I was doing okay. My research reaffirmed some things and I also found some new information.

Here's the nutshell version of my findings:

What is a safe amount of wieght to lose per week?
.5 -2 lbs per week for less heavy people, 3-4lbs for heavier people.

Eat Spicy Foods - There is evidence to show that spices, especially chili, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.

Build Muscle - Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving. Your metabolism will remain elevated for up to 12 hours after you exercise.

Focus on performing strength-training exercises in order to build your muscle. Pair these exercises with regular aerobics programs, which will help you to burn excess fat and calories.

Aerobic Exercise - As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.


I searched on a variety of government, medical and fitness sites. Don't just take my word for it, do some research of your own. There is a lot of good information out there, but be careful of the "junk science" sites who promise quick weight loss after using their method or gimmick.

Weight loss to date: 24.5 lbs.