THE JUSTFIT LEAGUE

"The real test of honor isn't how you die.
It's how you live."

- Superman

--

THE COMMANDER IN CHIEF




Real Name: [protected]
Alias: Hythe
Base of Operation: United States - Midwest
Affiliation: Of Hythe and Haven

Alignment: Good

19 years old, female. 5'5".
CW: 118.0 lbs.
Super Powers: Running, Yoga, Dance, Weight Lifting
Greatest Weaknesses: Peanut Butter, Cereal


Hythe's Fitness Progress
Posts tagged "nutrition"

thin-in-a-healthy-way:

Alright. To be frank… It just drives me crazy to hear people complain about how they haven’t lost a single pound in X amount of days while doing a large amount of exercise. Stop panicking and just think this through a moment.

Just take a look at the above pictures. Then, consider the fact that your body stores and excretes water at varying rates on a daily basis. Now, tell me how a scale is going to tell you how much fat you have or how healthy you are. That’s right, you can’t. Weighing a piece of meat doesn’t tell you how lean you are, so why do that with your body?

Also, take this into consideration. One pound of fat contains 3,500 calories, so in order to burn off that pound of fat, you need a caloric deficit of 3,500 calories. Ever weigh yourself in the morning and at night? If you have, you’ve noticed that the number usually changes. And with what I just told you, you should now realize that those fluctuating pounds are not your body gaining or losing fat. It’s the amount of water in your body fluctuating. You take in and excrete varying amounts of water each day, so that’s what you’re seeing on the scale. Burning off several pounds in a one day period just isn’t possible. But if you want to (safely) lose weight, put yourself at a 500 calorie deficit each day and you’ll lose 1 lb of fat in a week. After all, it’s fat we wanna lose, right?

Look at the last picture in this set. As the woman’s body fat percentage goes down, she appears thinner. If that fat is being replaced by muscle, she’s not going to see it on the scale, only on her body. And the same goes for you.

So please. Before you complain about how you’re plateauing, or about how you can’t lose that last 3 pounds, try measuring yourself and taking progress pictures. Then, if you still don’t see a difference, feel free to message me, or any other educated fitblr out here. We’ll be willing to help you from there.

**It’s okay to be unaware of these things, but it’s my goal to educate you so that you can go about a healthy lifestyle in an efficient, smart, and easy way.**

slender-wishes:

Usually, the foods you crave are not a necessity, and don’t serve a life-sustaining need. Cravings, unlike hunger signals, change over time, even over a time period as short as 10 minutes. They are usually triggered by emotions (stress, boredom, sadness, etc.), an attachment or fondness for a certain food, or just being around the food. Unlike hunger, where any food will satisfy you, only one specific food will satisfy a craving. 
How to tell if you are truly hungry:

The desire to eat doesn’t go away, even if you wait. 


The desire for food intensifies while you wait. 


Even the thought of eating something not that pleasant (e.g., lima beans) still makes you want to eat.

How to tell if you are just having a craving:

You don’t feel any hunger “pains” or experience any physical hunger symptoms.


The thought of eating goes away when you are distracted by other things. 


You feel “emotional” about eating a certain type of food (e.g., happy, comforted, guilty, etc.)
.


You desire something very specific and not healthy, so not a particular nutrient but more a texture or consistence (e.g., sweet, crunchy, etc.).

Ways to control a craving:
Go nuts. Drink two glasses of water and eat an ounce of nuts (ex: 6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and reduce your appetite.
Let it go. Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day. If only ice cream will satisfy you, it’s a craving, not hunger. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or even go out and exercise! Do whatever will help you relax.
Treat yourself…within limits. Once in a while, it’s OK to go ahead and have what you’re craving. The more you tell yourself that you can never have that specific food, the more likely you are to not only eat it, but also overeat. The trick to this is to buy only one pack at a time so you won’t be tempted to reach for more.

slender-wishes:

Usually, the foods you crave are not a necessity, and don’t serve a life-sustaining need. Cravings, unlike hunger signals, change over time, even over a time period as short as 10 minutes. They are usually triggered by emotions (stress, boredom, sadness, etc.), an attachment or fondness for a certain food, or just being around the food. Unlike hunger, where any food will satisfy you, only one specific food will satisfy a craving. 

How to tell if you are truly hungry:

  • The desire to eat doesn’t go away, even if you wait. 

  • The desire for food intensifies while you wait.

  • Even the thought of eating something not that pleasant (e.g., lima beans) still makes you want to eat.

How to tell if you are just having a craving:

  • You don’t feel any hunger “pains” or experience any physical hunger symptoms.

  • The thought of eating goes away when you are distracted by other things.

  • You feel “emotional” about eating a certain type of food (e.g., happy, comforted, guilty, etc.)
.

  • You desire something very specific and not healthy, so not a particular nutrient but more a texture or consistence (e.g., sweet, crunchy, etc.).

Ways to control a craving:

  • Go nuts. Drink two glasses of water and eat an ounce of nuts (ex: 6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and reduce your appetite.
  • Let it go. Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day. If only ice cream will satisfy you, it’s a craving, not hunger. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or even go out and exercise! Do whatever will help you relax.
  • Treat yourself…within limits. Once in a while, it’s OK to go ahead and have what you’re craving. The more you tell yourself that you can never have that specific food, the more likely you are to not only eat it, but also overeat. The trick to this is to buy only one pack at a time so you won’t be tempted to reach for more.

(via rubyreed)

Very important to keep in mind now that we’re well into flu season!

(via fitspiration)

thin-in-a-healthy-way:

Vegetarians, never fear! Here are some easy ways to add more protein to our diet!
source

WebMD protein study

healthyisfabulous:

Good Carbs

  • Brown rice, wild rice
  • Millet, Oatmeal, Quinoa, Buckwheat
  • Wholegrain pasta and bread
  • Fruits
  • Veggies
  • Legumes
  • Raw Nuts
  • Low fat and buttermilk milk
  • Unsweetened yogurt

Bad Carbs

  • White bread
  • White rice
  • White pasta
  • Cookies
  • Pastries
  • Crackers
  • Potato chips
  • Pretzels
  • Refined, sugary cereals
  • Jellies
  • Jams
  • Sugary soft drinks, soda
  • Alcohol

(via thinspirationdoneright)

thin-in-a-healthy-way:

8 Foods that Hydrate. 

thin-in-a-healthy-way:

REMEMBER THIS TODAY!! =]

thin-in-a-healthy-way:

I will never understand the frenzy people have over soda…

thin-in-a-healthy-way:

I will never understand the frenzy people have over soda…

thin-in-a-healthy-way:

FIFTEEN FAT-BURNING FOODS AND BEVERAGES :

Fruits

  • Grapefruit: Want to ingest fewer calories during meal time? Eating half a grapefruit prior to gathering around the dinner table can help fill you up enough to where you are able to resist that second helping of tortellini. The plentiful amounts of soluble fiber in grapefruit slow down the digestion process.
  • Watermelon: Everyone has experienced the stuffed feeling that comes from this colorful fruit. The water invades the space that your stomach leaves open for food, thus making you less likely to pig out. Apples and pears produce a similar result, too.
  • BerriesIf Hollywood still made horror films based around foods, The Attack of the Killer Sweet Tooth could easily be the name of a new thriller. Instead of allowing yourself to succumb to the temptation of a cookie, pop some blackberries or strawberries into your mouth. Frozen blueberries also provide the illusion of enjoying a cold, high-calorie treat (step away from the Häagen-Dazs!).

Veggies

  • Cucumber:Refreshing and crunchy, is there anything better? Cucumber has very few calories and helps to stave off liver disease and pancreatic cancer, and even keeps your nails looking amazing due to the high mineral content. Keep a few slices in the fridge for a nourishing bite!
  • Hot peppers: Although they haven’t been directly linked to weight loss, spicy habaneros or jalapeños aid in curbing the desire to gorge since we typically eat less when our food has a fiery flavor. Hot peppers also comprise the compound capsaicin, which speeds up the metabolism.
  • Celery: If you’re a self-proclaimed snacker, celery will be your best friend. Not only does it satisfy the need to eat something, but it has virtually no calories (one cup of celery equals a measly nineteen calories). Tip: instead of adding cream cheese or peanut butter to the stalk, give fat-free cottage cheese or fat-free black bean dip a go!

Protein

  • Greek yogurtSome of us can’t stand traditional yogurt, but when it’s this thick and creamy we will race down to our favorite market just to stock up on it. Besides its wonderful texture, Greek yogurt “keeps you satisfied longer,” according to sports nutritionist Leslie Bonci, MPH, RD, because all proteins take their sweet time leaving your stomach.
  • Eggs:Start the day off right with seven grams of protein! Having an egg in the morning will keep your body busy because digesting eggs burns more calories than a carb-infested breakfast.
  • FishIt has been engrained in our brains that fish is full of omega-3 fatty acids, vitamins, and minerals. But did you know that wild salmon, tuna, and sardines all make your body more responsive to the fat-burning hormone leptin, which is responsible for suppressing your appetite? If you won’t eat fish, turkey can also help you ditch the extra pounds, as it encourages the release of tryptophan, which helps you sleep. Remember: lack of sleep wreaks havoc on your waistline!

Beverages

  • Green tea: Multiple studies have recommended green tea for when you’re trying to shed pounds because it can motivate the body to burn abdominal fat. Moreover, it is made up of a type of phytochemical called catechins, which can assist the metabolism.
  • Coffee: No need to feel bad about that cup of coffee you purchased from Starbucks. The dark and delightful brew, like green tea, is a metabolism booster. However, don’t expect an instant difference in your waistline and don’t think that a caramel macchiato is suddenly safe.
  • Ice cold water:Drink eight to ten glasses of ice cold water a day to burn 250 to 500 calories! Your body goes into overdrive trying to heat the water back up to your normal body temperature. Drop a packet of Propel Fit Powder or Emergen-C Acai Berry into your glass every once in awhile to mix things up.

Grains

  • Quinoa: Say it with me, keen-wa! This is a great substitute for rice because it is as simple to prepare and possesses the same oddly satisfying quality. With five grams of fiber per cup and eight grams of hunger-rejecting protein, you will pat yourself on the back when sitting down to a nice bowl of quinoa and veggies (or a lean protein).
  • OatmealIf the label reads “Trader Joe’s Maple and Brown Sugar Instant Oatmeal,” put it back. Add cinnamon or nutmeg to give your fiber-rich hot cereal a dash of sweetness instead of undoing all of your hard work. That steaming bowl of goodness will make you feel full and keep you hydrated.
  • Crispbreads: Whole grains, as opposed to refined grains, such as those found in rye crackers, are the key to keeping belly fat at bay. The next time you’re headed to a get-together bring a package of Ryvita Crispbreads and some apples along with you!

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