By Kim Garcia, ACE CPT, LWMC
Many of you have seen the popular show Biggest Loser. It is truly amazing how the people on the show change their lives. Of course, it is one of my favorite shows on television, but there are pros and cons to how they lose their weight and there are definitely lessons that can be learned from the show.
First and foremost, the weight that they lose: These people lose a tremendous amount of weight in a short period of time. This can be very inspiring to those who feel like they have a long way to go to their goal weight. It can also be very discouraging to those who have been working hard and are only seeing a weight loss of a pound a week. What I want you to remember is that there is a lot that goes on behind the scenes that we do not see. They are medically supervised, most weeks their diets are being monitored rigorously and they workout up to 6 hours per day. This is not feasible for the everyday person and is not necessarily healthy to do if you try to do this on your own. Although, you may not lose 7lbs in a week, one to two pounds is very realistic. Keep in mind, as I have said before, 1 to 2lbs per week equals 52-104lbs per year. That’s healthy and amazing! A slower moderate weight loss also helps with maintaining muscle tone and skin elasticity as you lose weight.
Working out for 6 hours per day: What we see, are people who have maybe never worked out before in their life, working out for long periods of time at extremely high levels. Do not think this is how you should do it. Remember, we do not see what goes on behind the scenes. Trainers in real life would not typically push their clients to the limits they are pushed on this show. If you have been watching, one or two people have fallen off the treadmill, one person has a stress fracture on their shin and many wear some type of brace or wrap to mask the pain. In reality, you do not want to work out to a level that causes these types of injuries. If you are injured, you can be put out for several weeks and not able to workout. Injuries also discourage you and may cause you to give up on your goals to live healthier. As I said, we do not see what goes on medically behind the scenes. It’s all about a consistent healthy lifestyle. If you workout 3-5 times per week and eat a healthy diet, you will lose weight. You are also more likely to make it your lifestyle versus an all or nothing workout plan.
Eating enough calories to fuel your body: I love that the trainers discuss how important it is to fuel your body. There are many competitors on the show that try to take it the extra step and reduce their calories as low as possible thinking they will lose more weight and take the competition. A recent episode showed where a few people lost zero pounds and one gained three. They had worked out everyday and ate all healthy food, but they quickly admitted that they restricted their calories to 1000 or less per day. Many of my clients have a hard time trusting that eating more throughout the day can help them lose weight versus gain it. Your body needs a minimum amount of calories per pound of body weight just to get through normal everyday functions. If you are not eating enough and putting additional workload on your body, your metabolism can slow down by more than 30% to conserve the fuel you take in for survival. Never go less than 10 calories per pound of body weight when trying to lose weight. This will help you conserve muscle, keep your metabolism high and assist with weight loss.
If you love the show, keep watching it, if you haven’t seen it yet, check it out. Just keep in mind that you can achieve what the people on TV have accomplished, but you need to do it in a way that is realistic for you and your family. If it takes a year versus three months, you will still be healthier a year from now versus just a year older. Take advantage of the capabilities you have today and appreciate everyday! You only get one life and you should be able to live it to the fullest.
Saturday, February 7, 2009
Friday, January 2, 2009
Take the Stress Out of Weighing In
Take the Stress Out of Weighing In
Mind Over Body: A Healthy Lifestyle Plan for Success -- By Dean Anderson, Behavioral Psychology Expert
Does seeing the wrong number on the scale make you crazy? Many people find that a “bad” weigh-in ruins their mood and saps their motivation, making it difficult to keep doing what they know they need to do.
Things don’t need to be this way. You can learn to use the scale as a helpful tool, instead of giving it the power to dictate your feelings and your actions.
Many experts and experienced dieters will tell you that the only realistic way to take the stress out of your weigh-ins is to skip them altogether—or at least keep them to a bare minimum. After all, there are many other ways to measure your progress towards your health and fitness goals, especially since weight loss is rarely predictable or orderly. Although we talk about weight loss in terms of numbers—calories in versus calories out—your body is not a calculator and it doesn't operate like a checking account. A number of things (like fluctuations in water weight, increased muscle mass, and your body’s anti-starvation mechanism) can and regularly do conspire to make the number on the scale the least reliable measure of weight loss success. And if you’re the type of person who needs to see that number coming down on a regular basis in order to avoid frustration, despair and panic, frequent weigh-ins may be exactly what you shouldn’t do. But let’s face it. Expecting yourself not to weigh-in frequently is like expecting yourself not to scratch when you’ve got an itch. For many of us, it’s just not in the cards. And besides, there are some good reasons to track your weight frequently.
Since most of us don’t exactly match the “average” person used in all the formulas for predicting energy expenditure, you may need a little experimentation to find the right combination of calories and exercise that will work for you. Watching the scale as you experiment can be an important part of that process. So, maybe the real issue here is how you can have your cake and eat it, too. Here are three things you can do to make sure your love-hate relationship with the scale doesn’t cross over the line and become part of the problem instead of part of the solution.
3 Ways to Take the Stress Out of Your Weigh-Ins
1. Be clear with yourself about what that number on the scale really means. That number on the scale only tells you how much you weigh at that moment. It tells you absolutely nothing about what kind of person you are; what life has in store for you; whether or not you’ll ever look the way you want to look or feel the way you want to feel; or how other people see or think about you. If you experience thoughts or feelings like these just because you see an unwelcome number on the scale, then your expectations about what weight loss can do for you need a major overhaul. You may want to take the Is Weight Loss Stressing You Out? quiz to see if you need to do some work on that front—before you paint yourself into a corner you can’t get out of.
2. Remind yourself that you are choosing to use the scale as a weight loss tool. It is NOT your judge, jury and executioner. It’s probably a good idea to post this reminder where you will see it each time you step on the scale. It can help to include a short list of the most important reasons why you are trying to lose weight in the first place, and some of the ways you can measure your progress towards those goals (besides the scale).
3. Use the number on the scale to actually help your program work for you. If you’re going to use the scale as a tool, you might as well do it right. Try keeping a journal (or better yet a computer spreadsheet) where you track your weigh-ins (daily, weekly or monthly), your total calories eaten during that time period (from your Nutrition Tracker) and your calories burned through exercise (from your Exercise Tracker). Once a month, add the numbers up and see if things are going the way they “should” be. Figure out your total calorie deficit for the month, and see if your weight actually behaved according to the "3500-calorie deficit equals one pound lost" formula. If it didn’t, then try to figure out why, using a method like this:
o First, go back to basics. About 90% of the “mysterious” differences between what should happen and what does happen can be traced to underestimating calorie intake and/or overestimating calories burned. For the next few weeks, double check yourself on your calorie counting, portion estimating, etc., and make sure you’re not leaving anything out of your nutrition tracking.
o If that doesn’t solve the problem, figure that there may be something wrong with the estimates you are getting for your exercise calorie burning and/or your non-exercise calorie burning (your basal metabolic rate—BMR). Consider investing a little money in a heart rate monitor with a calorie estimating feature to wear during exercise, and/or having your BMR tested at a local gym with a device called the BodyGem (costs about $50). Use this info to adjust your calorie intake and/or your exercise, and see how this new plan works for the next month.
o If all else fails, talk to a dietitian or your doctor to rule out any unusual metabolic problems, or medical issues. But again, 9 times out of 10, it's most likely a simple problem with getting the right numbers.
Above all, keep in mind that it is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile is the increased happiness and other benefits that come with doing the best you can to eat a healthy diet, being as fit and active as you can, and doing all the other things that make you feel good about yourself. These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale. Shifting your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts is the first step in moving from a “diet mentality” (which doesn’t work) to a “lifestyle change” (which can get you where you want to go).
Thoughts from Kim:
With everyone setting New Year's resolutions to lose weight and live healthier, I felt this would be a great article to share. It is very easy to get started on an exercise/weight loss plan, but sticking to it can be difficult. The scale is one of the main culprits that sabotages our efforts or should I say the way we utilize the scale sabotages our efforts.
The scale is an excellent tool to ensure you are staying on track, but as the article states, it is not always the most accurate. It can not tell you whether you are retaining more water, increasing lean muscle mass or improving your cardiovascular health.
Although I will be using weekly check ins on the scale throughout my Boot Camp Challenge and the Get Real lifestyle program, it will not be the only factor we focus on. We will also focus on how we feel taking care of ourselves, how our body shape is changing and how we are practicing the right behaviors to improve our quality of life.
Use the scale as a guide, but do not let this inanimate object that spits out numbers ruin your day or your focus. Keep moving and keeping fueling your body with the best food for better health.
Return to www.kim2bfit.com or comment below.
Mind Over Body: A Healthy Lifestyle Plan for Success -- By Dean Anderson, Behavioral Psychology Expert
Does seeing the wrong number on the scale make you crazy? Many people find that a “bad” weigh-in ruins their mood and saps their motivation, making it difficult to keep doing what they know they need to do.
Things don’t need to be this way. You can learn to use the scale as a helpful tool, instead of giving it the power to dictate your feelings and your actions.
Many experts and experienced dieters will tell you that the only realistic way to take the stress out of your weigh-ins is to skip them altogether—or at least keep them to a bare minimum. After all, there are many other ways to measure your progress towards your health and fitness goals, especially since weight loss is rarely predictable or orderly. Although we talk about weight loss in terms of numbers—calories in versus calories out—your body is not a calculator and it doesn't operate like a checking account. A number of things (like fluctuations in water weight, increased muscle mass, and your body’s anti-starvation mechanism) can and regularly do conspire to make the number on the scale the least reliable measure of weight loss success. And if you’re the type of person who needs to see that number coming down on a regular basis in order to avoid frustration, despair and panic, frequent weigh-ins may be exactly what you shouldn’t do. But let’s face it. Expecting yourself not to weigh-in frequently is like expecting yourself not to scratch when you’ve got an itch. For many of us, it’s just not in the cards. And besides, there are some good reasons to track your weight frequently.
Since most of us don’t exactly match the “average” person used in all the formulas for predicting energy expenditure, you may need a little experimentation to find the right combination of calories and exercise that will work for you. Watching the scale as you experiment can be an important part of that process. So, maybe the real issue here is how you can have your cake and eat it, too. Here are three things you can do to make sure your love-hate relationship with the scale doesn’t cross over the line and become part of the problem instead of part of the solution.
3 Ways to Take the Stress Out of Your Weigh-Ins
1. Be clear with yourself about what that number on the scale really means. That number on the scale only tells you how much you weigh at that moment. It tells you absolutely nothing about what kind of person you are; what life has in store for you; whether or not you’ll ever look the way you want to look or feel the way you want to feel; or how other people see or think about you. If you experience thoughts or feelings like these just because you see an unwelcome number on the scale, then your expectations about what weight loss can do for you need a major overhaul. You may want to take the Is Weight Loss Stressing You Out? quiz to see if you need to do some work on that front—before you paint yourself into a corner you can’t get out of.
2. Remind yourself that you are choosing to use the scale as a weight loss tool. It is NOT your judge, jury and executioner. It’s probably a good idea to post this reminder where you will see it each time you step on the scale. It can help to include a short list of the most important reasons why you are trying to lose weight in the first place, and some of the ways you can measure your progress towards those goals (besides the scale).
3. Use the number on the scale to actually help your program work for you. If you’re going to use the scale as a tool, you might as well do it right. Try keeping a journal (or better yet a computer spreadsheet) where you track your weigh-ins (daily, weekly or monthly), your total calories eaten during that time period (from your Nutrition Tracker) and your calories burned through exercise (from your Exercise Tracker). Once a month, add the numbers up and see if things are going the way they “should” be. Figure out your total calorie deficit for the month, and see if your weight actually behaved according to the "3500-calorie deficit equals one pound lost" formula. If it didn’t, then try to figure out why, using a method like this:
o First, go back to basics. About 90% of the “mysterious” differences between what should happen and what does happen can be traced to underestimating calorie intake and/or overestimating calories burned. For the next few weeks, double check yourself on your calorie counting, portion estimating, etc., and make sure you’re not leaving anything out of your nutrition tracking.
o If that doesn’t solve the problem, figure that there may be something wrong with the estimates you are getting for your exercise calorie burning and/or your non-exercise calorie burning (your basal metabolic rate—BMR). Consider investing a little money in a heart rate monitor with a calorie estimating feature to wear during exercise, and/or having your BMR tested at a local gym with a device called the BodyGem (costs about $50). Use this info to adjust your calorie intake and/or your exercise, and see how this new plan works for the next month.
o If all else fails, talk to a dietitian or your doctor to rule out any unusual metabolic problems, or medical issues. But again, 9 times out of 10, it's most likely a simple problem with getting the right numbers.
Above all, keep in mind that it is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile is the increased happiness and other benefits that come with doing the best you can to eat a healthy diet, being as fit and active as you can, and doing all the other things that make you feel good about yourself. These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale. Shifting your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts is the first step in moving from a “diet mentality” (which doesn’t work) to a “lifestyle change” (which can get you where you want to go).
Thoughts from Kim:
With everyone setting New Year's resolutions to lose weight and live healthier, I felt this would be a great article to share. It is very easy to get started on an exercise/weight loss plan, but sticking to it can be difficult. The scale is one of the main culprits that sabotages our efforts or should I say the way we utilize the scale sabotages our efforts.
The scale is an excellent tool to ensure you are staying on track, but as the article states, it is not always the most accurate. It can not tell you whether you are retaining more water, increasing lean muscle mass or improving your cardiovascular health.
Although I will be using weekly check ins on the scale throughout my Boot Camp Challenge and the Get Real lifestyle program, it will not be the only factor we focus on. We will also focus on how we feel taking care of ourselves, how our body shape is changing and how we are practicing the right behaviors to improve our quality of life.
Use the scale as a guide, but do not let this inanimate object that spits out numbers ruin your day or your focus. Keep moving and keeping fueling your body with the best food for better health.
Return to www.kim2bfit.com or comment below.
Subscribe to:
Posts (Atom)