I read this this morning and my DD and I had just been talking about this very thing. I had a slight gain at weigh in this week and rather than be discouraged I thought of all the things I have accomplihed since embarking on this weight loss journey.
Gail
Poll: How Soon Do You Expect to See a Change?
By: Nancy Howard : 3/11/2009 2:28:12 PM : 88 comments
I am a fitness magazine fanatic. Just ask my postal carrier. Each week I receive at least two publications which are reviewed and studied cover to cover before the end of the day. I love reading everything I can get my hands on from Shape, to Oxygen, to Women’s Running, to Runner’s World, and my all-time fav, On Fitness, a magazine geared to personal trainers.
But one thing that drives me crazy is the number of ads in many of these publications featuring models who claim to drop a size or more within a very short period of time by just taking—you fill in the blank. And let’s not talk about the by-lines on the covers claiming total body transformations in just 4 weeks time. Having been on this journey as long as I have, I know it takes much longer then that.
But why is it the minute we do not see a drop on the scale we look at our actions as a failure? Trust me this is far from the reality. The change our bodies must undergo will take time and if we have the patience and fortitude to not allow the scale to determine our success or failure then we all will succeed.
We all must be aware of that every change within the body must begin within the cells themselves. While we never ‘lose’ fat cells when we lose weight, we do lose free fatty acids within the fat cell. In other words, we cannot change the number of fat cells when we lose weight; we just shrink them by the release of free fatty acid to give us fuel, which eventually makes the cells smaller. I like to equate this like a a water-filled balloon losing water slowly out a pin point hole. The balloon is shrinking, just like our fat cells, but it is going to take time for the water to be drip out of the hole.
On the other hand the mitochondria, the tiny organelles within the cell which turn our food and oxygen into energy are getting larger in size and more numerous in number. The mitochondria are what drive our metabolism and give us the energy to get through a workout. Therefore, as we develop better cardio-respiratory endurance and do some sound resistance training, the cells are forced to make these powerhouse mitochondria bigger and greater in number to fuel the new activity. Once again, this takes time for the changes to occur.
This is why when you look at losing weight you need to view this as a lifelong endeavor and not just a quick means to reach your goal weight only to go back to the way your life used to be. It takes time and patience to get results. I like to say that it takes faith and courage to start this journey and patience and determination to stay on the path.
Do you believe the ads or programs that promise results in 6, 9, or 12 weeks? Do you become frustrated if you aren’t getting results as quickly as you expected? Does it help to know that the changes must begin at the cellular level before we can see them in the mirror?
Thursday, March 12, 2009
Friday, February 27, 2009
Saturday, February 7, 2009
Can you see results in 6 weeks?
I found this article on Sparkpeople, today and I just had to share. We are always looking for that quick result, but it takes time to get the results you are looking for. I am in this for the long haul and if you have stuck with me from the beginning, you know this is a long and winding road to better health, but i am still traveling it, I hope you are too.
"This is the time of year when well-intentioned New Year's resolutions start to get tough, and many of us begin falling back into old habits. One reason for this could be unrealistic expectations. You've been working out and eating right for over a month now, and so far you have only seen a small change on the scale. No sign of the 6-pack abs you're working toward, and you're not getting the compliments from family and friends you would have expected by now. But is a month really enough time to start seeing results? How long and how much effort does it take to start seeing real changes in your body?
A new study from the University of Wisconsin recruited sedentary people for a six-week exercise program to see if others would notice any change in their bodies after the six weeks was over. Volunteers were photographed wearing bathing suits and then were randomly assigned to one of three groups: cardiovascular exercise, strength training or no physical activity at all. Six weeks later, they were photographed again.
The volunteers were men ages 18-40. Their heads were blocked out of the photos, and the volunteers and judges rated each person's body on a scale of 1 to 10. Overall, their ratings barely changed after the 6-week period. Not surprisingly, there was also little change in body fat and measurements over this time.
Six weeks probably isn't enough time to see dramatic physical results when it comes to a diet and exercise program. Although it could take six months or more to see the kind of before and after pictures you're hoping for, the good thing is that there are benefits you should start seeing within the first few weeks of changing your lifestyle. For example, better sleep, less stress and more energy are immediate benefits of regular physical activity and a healthy diet. Keep in mind that you didn't gain the weight overnight, and slow changes aren't necessarily a bad thing. Losing weight slowly ensures that a higher percentage of the loss is coming from fat instead of muscle, and also makes it much more likely that you'll keep the weight off for good.
Do you struggle to stay motivated when you don't see immediate results? How do you stay focused and on track toward your goals when this happens? "
"This is the time of year when well-intentioned New Year's resolutions start to get tough, and many of us begin falling back into old habits. One reason for this could be unrealistic expectations. You've been working out and eating right for over a month now, and so far you have only seen a small change on the scale. No sign of the 6-pack abs you're working toward, and you're not getting the compliments from family and friends you would have expected by now. But is a month really enough time to start seeing results? How long and how much effort does it take to start seeing real changes in your body?
A new study from the University of Wisconsin recruited sedentary people for a six-week exercise program to see if others would notice any change in their bodies after the six weeks was over. Volunteers were photographed wearing bathing suits and then were randomly assigned to one of three groups: cardiovascular exercise, strength training or no physical activity at all. Six weeks later, they were photographed again.
The volunteers were men ages 18-40. Their heads were blocked out of the photos, and the volunteers and judges rated each person's body on a scale of 1 to 10. Overall, their ratings barely changed after the 6-week period. Not surprisingly, there was also little change in body fat and measurements over this time.
Six weeks probably isn't enough time to see dramatic physical results when it comes to a diet and exercise program. Although it could take six months or more to see the kind of before and after pictures you're hoping for, the good thing is that there are benefits you should start seeing within the first few weeks of changing your lifestyle. For example, better sleep, less stress and more energy are immediate benefits of regular physical activity and a healthy diet. Keep in mind that you didn't gain the weight overnight, and slow changes aren't necessarily a bad thing. Losing weight slowly ensures that a higher percentage of the loss is coming from fat instead of muscle, and also makes it much more likely that you'll keep the weight off for good.
Do you struggle to stay motivated when you don't see immediate results? How do you stay focused and on track toward your goals when this happens? "
Monday, January 19, 2009
You Can Eat Fast Food!
Found this article this morning and wanted to share it with you. Hope you can use the info I am sharing here. Good luck with all your exercising and dieting this week. I think I am back on track this week after a week of illness. The medication has made me gain weight, so i am going to have to really work hard this week. weigh in is Wed, so we will see how I do.
Gail
You Can Eat Fast Food!
By: Tanya Jolliffe : 1/19/2009 5:45:13 AM : 37 comments
Sometimes you have to eat on the run.
Sometimes you just want to eat away from home.
What can you eat while maintaining a healthy diet?
Here are two of the most famous fast food restaurant chains and the healthy options you can find when you have to eat away from home.
Most of these options are below 250 calories and 10 grams of fat and can be included in a health diet once in a while.
Wendy's
Jr. Hamburger
Calories - 220
Fat- 8 grams
Protein - 13 grams
Mandarin Chicken Salad (skip the almond, noodles and substitute the dressing)
Calories - 180
Fat - 2 grams
Protein - 24 grams
Chicken Caesar Salad (skip the croutons and substitute the dressing)
Calories - 180
Fat - 4 grams
Protein - 28 grams
Side Salad
Calories - 35
Fat - 0 grams
Protein - 1 gram
Balsamic Vinaigrette Dressing
Calories - 90
Fat- 6 grams
Protein - 0 grams
Fat Free French Dressing
Calories - 70
Fat - 0 grams
Protein - 0 grams
Small Chili
Calories - 190
Fat - 6 grams
Protein - 14 grams
Strawberry Yogurt Squeezerz
Calories - 70
Fat - .5 grams
Protein - 2 grams
Mandarin Orange Cup
Calories - 80
Fat - 0 grams
Protein - 1 gram
Low Fat Milk
Calories - 100 (white) 170 (chocolate)
Fat - 2.5 grams
Protein - 8 grams
McDonald's
Hamburger
Calories - 250
Fat - 9 grams
Protein - 12 grams
Grilled Snack Wraps
Calories - 260 (Chipotle BBQ or Honey Mustard) or 270 (Ranch)
Fat - 9 grams
Protein - 18 grams
Premium Caesar Salad with Grilled Chicken
Calories - 220
Fat - 6 grams
Protein - 30 grams
Side Salad
Calories - 20
Fat - 0 grams
Protein - 1 gram
Snack Size Fruit & Walnut Salad
Calories - 210
Fat - 8 grams
Protein - 4 grams
Newman's Own Low Fat Balsamic Vinaigrette
Calories - 40
Fat - 3 grams
Protein - 0 grams
Newman's Own Low Fat Family Recipe Italian Dressing
Calories - 60
Fat - 2.5
Protein - 1 gram
Newman's Own Low Fat Sesame Ginger Dressing
Calories - 90
Fat - 2.5 grams
Protein - 1 gram
Fruit 'n Yogurt Parfait
Calories - 160 (130 without granola)
Fat - 2 grams
Protein - 4 grams
Apple Dippers
Calories - 35 (additional 70 with caramel dip)
Fat - 0 grams (.5 with caramel dip)
Protein - 0 grams
Low Fat Milk
Calories - 100 (white) / 170 (chocolate)
Fat - 2.5 grams (white) / 3 (chocolate)
Protein - 8 grams
Now that you have all these options, the fun is putting together a meal that best meets your nutrient needs. Here are two meals that I would put together.
Wendy's Jr. Hamburger
Side Salad with Balsamic Vinaigrette Dressing
Mandarin Oranges
Water
Total = 445 calories; 14 grams fat; 15 grams protein
McDonald's Snack Size Fruit & Walnut Salad
Side Salad with Newman's Own Low Fat Balsamic Vinaigrette
White Milk
Total = 370 calories; 13.5 grams fat; 13 grams protein
Gail
You Can Eat Fast Food!
By: Tanya Jolliffe : 1/19/2009 5:45:13 AM : 37 comments
Sometimes you have to eat on the run.
Sometimes you just want to eat away from home.
What can you eat while maintaining a healthy diet?
Here are two of the most famous fast food restaurant chains and the healthy options you can find when you have to eat away from home.
Most of these options are below 250 calories and 10 grams of fat and can be included in a health diet once in a while.
Wendy's
Jr. Hamburger
Calories - 220
Fat- 8 grams
Protein - 13 grams
Mandarin Chicken Salad (skip the almond, noodles and substitute the dressing)
Calories - 180
Fat - 2 grams
Protein - 24 grams
Chicken Caesar Salad (skip the croutons and substitute the dressing)
Calories - 180
Fat - 4 grams
Protein - 28 grams
Side Salad
Calories - 35
Fat - 0 grams
Protein - 1 gram
Balsamic Vinaigrette Dressing
Calories - 90
Fat- 6 grams
Protein - 0 grams
Fat Free French Dressing
Calories - 70
Fat - 0 grams
Protein - 0 grams
Small Chili
Calories - 190
Fat - 6 grams
Protein - 14 grams
Strawberry Yogurt Squeezerz
Calories - 70
Fat - .5 grams
Protein - 2 grams
Mandarin Orange Cup
Calories - 80
Fat - 0 grams
Protein - 1 gram
Low Fat Milk
Calories - 100 (white) 170 (chocolate)
Fat - 2.5 grams
Protein - 8 grams
McDonald's
Hamburger
Calories - 250
Fat - 9 grams
Protein - 12 grams
Grilled Snack Wraps
Calories - 260 (Chipotle BBQ or Honey Mustard) or 270 (Ranch)
Fat - 9 grams
Protein - 18 grams
Premium Caesar Salad with Grilled Chicken
Calories - 220
Fat - 6 grams
Protein - 30 grams
Side Salad
Calories - 20
Fat - 0 grams
Protein - 1 gram
Snack Size Fruit & Walnut Salad
Calories - 210
Fat - 8 grams
Protein - 4 grams
Newman's Own Low Fat Balsamic Vinaigrette
Calories - 40
Fat - 3 grams
Protein - 0 grams
Newman's Own Low Fat Family Recipe Italian Dressing
Calories - 60
Fat - 2.5
Protein - 1 gram
Newman's Own Low Fat Sesame Ginger Dressing
Calories - 90
Fat - 2.5 grams
Protein - 1 gram
Fruit 'n Yogurt Parfait
Calories - 160 (130 without granola)
Fat - 2 grams
Protein - 4 grams
Apple Dippers
Calories - 35 (additional 70 with caramel dip)
Fat - 0 grams (.5 with caramel dip)
Protein - 0 grams
Low Fat Milk
Calories - 100 (white) / 170 (chocolate)
Fat - 2.5 grams (white) / 3 (chocolate)
Protein - 8 grams
Now that you have all these options, the fun is putting together a meal that best meets your nutrient needs. Here are two meals that I would put together.
Wendy's Jr. Hamburger
Side Salad with Balsamic Vinaigrette Dressing
Mandarin Oranges
Water
Total = 445 calories; 14 grams fat; 15 grams protein
McDonald's Snack Size Fruit & Walnut Salad
Side Salad with Newman's Own Low Fat Balsamic Vinaigrette
White Milk
Total = 370 calories; 13.5 grams fat; 13 grams protein
Sunday, January 18, 2009
Having trouble getting more active?
As many of you know I wear a pedometer all the time. It has really helped me to keep adding the steps. On a day that I think I have been pretty "busy" I often find out busy does not always translate to active. So put on your pedometer and see how active you really are!
Add Steps to Subtract Pounds
Researchers from the University of Tennessee asked overweight women to clip on pedometers to track their steps. They divided these women into two groups. One group was told to aim for 10,000 steps a day (the common recommendation considered to be "active"), while the second group was told simply to walk briskly for 30 minutes, most days of the week (a common--but minimum--fitness recommendation). The study found that the step counters averaged over 10,000 steps daily, while the minute counters averaged between 8,270 to 9,505 steps on the days the DID meet their 30-minute goals, and merely 5,597 steps on the days they didn't exercise for 30 minutes. The researchers conclude that setting your goals in steps (rather than minutes) may be the best way to increase your overall activity.
Action Sparked: If you're having a hard time getting into a regular fitness routine, using a pedometer may help motivate you. It's a simple way to track your progress, and you can easily continue to beat your past records (even if only by 5, 10, or 100 steps). Tracking your steps is another way to gauge your activity level--especially for the average deskbound worker. (People with active jobs, such as servers, may exceed 10,000 steps at work alone, but should still plan structured fitness activities.)
Exercise Extra: Walking less than 5,000 steps daily is considered sedentary, 5,000 to 9,999 is considered low to somewhat active, and 10,000 steps or more is active.
Add Steps to Subtract Pounds
Researchers from the University of Tennessee asked overweight women to clip on pedometers to track their steps. They divided these women into two groups. One group was told to aim for 10,000 steps a day (the common recommendation considered to be "active"), while the second group was told simply to walk briskly for 30 minutes, most days of the week (a common--but minimum--fitness recommendation). The study found that the step counters averaged over 10,000 steps daily, while the minute counters averaged between 8,270 to 9,505 steps on the days the DID meet their 30-minute goals, and merely 5,597 steps on the days they didn't exercise for 30 minutes. The researchers conclude that setting your goals in steps (rather than minutes) may be the best way to increase your overall activity.
Action Sparked: If you're having a hard time getting into a regular fitness routine, using a pedometer may help motivate you. It's a simple way to track your progress, and you can easily continue to beat your past records (even if only by 5, 10, or 100 steps). Tracking your steps is another way to gauge your activity level--especially for the average deskbound worker. (People with active jobs, such as servers, may exceed 10,000 steps at work alone, but should still plan structured fitness activities.)
Exercise Extra: Walking less than 5,000 steps daily is considered sedentary, 5,000 to 9,999 is considered low to somewhat active, and 10,000 steps or more is active.
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