Last Chance to get that last weight in! Please get to me by Wednesday at Midnight. I will update the blog as soon as possible and get you the final winners!
Once I get the final totals and have sent your paypal (if you have a fatty fee) please update this as soon as possible so that I can get the winners their bounty! They definitely deserve every penny!
Tuesday, March 31, 2009
24 Hour Diet Plan
6:30am
The moment you wake up, drink a glass of skim milk. The protein will energise you, damp your appetite and prime you for a low glucose carbohydrate breakfast that will supply long lasting energy.
7:00am
You need to eat early in the day or you're doomed to high-calorie, fatty binges later. Stuff down some high-fiber oatmeal. Add brown sugar for flavor or banana for bulk.
10:30am
Have a piece of fruit - an apple or a pear. The goal is to never get hungry.
12:30pm
Midday feeding need to be protein heavy to keep you mentally alert and to ward off the afternoon slump. Think fish, chicken or beans.
4:00pm
Mid-afternoon is when you natural cravings for food hit their zenith. Any fat you eat will quickly fire up your appetite for a high fat dinner. So eat a high-fiber mini-meal that delivers some protein. 100-300 calories well invested here can prevent over a thousand in the evening. Dehydrated soups are great snack you can take almost anywhere (just watch the sodium). They're especially good for plane rides.
7:00pm
When you dine out, send back the bread basket and start with a high-protein appetizer, such as shrimp cocktail. Or simply skip to the main course and order some grilled fish. This will help curb your urge to pig out by taking advantage of the naturally satiating effects of protein. Once you have a taste of it, your appetite will start to wane. To finish out your main course, eat like an Asian. Use meat only for flavor, and fill your plate with vegetables and other high-fiber foods.
8:30pm
You may crave sweets after dinner. Perfectly natural, abd if you ignore it, the craving will disappear. But if it's just killing you, suck on a small piece of milk chocolate. This will satisfy your craving more than three pieces of cake with icing. That's why the chocolate-covered dinner mint is brilliant, time-proven idea.
11:00pm
After a great day of fat-burning (you did make it to the gym, didn't you?), don't' blow it by wolfing down a midnight snack. Honor your Mom's disciplinary tactic and go to bed hungry. This will set you up perfectly for fat burning overnight. And don't forget that glass of skim milk tomorrow morning.
The moment you wake up, drink a glass of skim milk. The protein will energise you, damp your appetite and prime you for a low glucose carbohydrate breakfast that will supply long lasting energy.
7:00am
You need to eat early in the day or you're doomed to high-calorie, fatty binges later. Stuff down some high-fiber oatmeal. Add brown sugar for flavor or banana for bulk.
10:30am
Have a piece of fruit - an apple or a pear. The goal is to never get hungry.
12:30pm
Midday feeding need to be protein heavy to keep you mentally alert and to ward off the afternoon slump. Think fish, chicken or beans.
4:00pm
Mid-afternoon is when you natural cravings for food hit their zenith. Any fat you eat will quickly fire up your appetite for a high fat dinner. So eat a high-fiber mini-meal that delivers some protein. 100-300 calories well invested here can prevent over a thousand in the evening. Dehydrated soups are great snack you can take almost anywhere (just watch the sodium). They're especially good for plane rides.
7:00pm
When you dine out, send back the bread basket and start with a high-protein appetizer, such as shrimp cocktail. Or simply skip to the main course and order some grilled fish. This will help curb your urge to pig out by taking advantage of the naturally satiating effects of protein. Once you have a taste of it, your appetite will start to wane. To finish out your main course, eat like an Asian. Use meat only for flavor, and fill your plate with vegetables and other high-fiber foods.
8:30pm
You may crave sweets after dinner. Perfectly natural, abd if you ignore it, the craving will disappear. But if it's just killing you, suck on a small piece of milk chocolate. This will satisfy your craving more than three pieces of cake with icing. That's why the chocolate-covered dinner mint is brilliant, time-proven idea.
11:00pm
After a great day of fat-burning (you did make it to the gym, didn't you?), don't' blow it by wolfing down a midnight snack. Honor your Mom's disciplinary tactic and go to bed hungry. This will set you up perfectly for fat burning overnight. And don't forget that glass of skim milk tomorrow morning.
Detoxing - Why and How
After a spate of hurried meals, business lunches, airline food or cocktail functions your body may be sending you signals that all is not well. You may be feeling tired, sluggish and lacking in energy. This is a result of a build-up of toxins in the body. Perhaps you are having headaches and digestive problems, your muscles may ache and you may be getting frequent colds and upper respiratory tract infections. If these symptoms sound familiar, you can help your body by going on a detoxification programme. But make sure that you consult a registered dietician or your family health care provider before embarking on such a program.
Your liver is the organ responsible for breaking down toxins, but with a combination of bad diet, too much alcohol and pollutants in the environment, the liver often can't cope with the load. Detoxing your body is not easy and you will need a lot of willpower to keep to the program. But it is well worth it to feel healthy and energized.
You need to be aware that during the detox program you may feel worse before you feel better. As the toxins in your body are eliminated you may experience common side effects such as nausea, weakness, headaches, constipation or diarrhea and skin rashes. If you want to detoxify your body, for five to seven days, cut out the following from your diet:
1. alcohol
2. salt
3. sugar
4. preservatives, flavorants, etc. processed food
5. red meat
Eat plenty of fresh fruit and vegetables (lightly cooked or raw). Also eat high-fibre foods such as whole-wheat cereal, legumes, Soya, etc. Eat low-fat dairy products, and fish and skinless poultry (grilled or baked). If you want to cut out wheat, replace it with foods such as rye bread, baked potatoes, rice and oats to get enough energy in your diet. Drink plenty of water. Remember to try and follow a healthy balanced diet when you return to your normal eating pattern.
Your liver is the organ responsible for breaking down toxins, but with a combination of bad diet, too much alcohol and pollutants in the environment, the liver often can't cope with the load. Detoxing your body is not easy and you will need a lot of willpower to keep to the program. But it is well worth it to feel healthy and energized.
You need to be aware that during the detox program you may feel worse before you feel better. As the toxins in your body are eliminated you may experience common side effects such as nausea, weakness, headaches, constipation or diarrhea and skin rashes. If you want to detoxify your body, for five to seven days, cut out the following from your diet:
1. alcohol
2. salt
3. sugar
4. preservatives, flavorants, etc. processed food
5. red meat
Eat plenty of fresh fruit and vegetables (lightly cooked or raw). Also eat high-fibre foods such as whole-wheat cereal, legumes, Soya, etc. Eat low-fat dairy products, and fish and skinless poultry (grilled or baked). If you want to cut out wheat, replace it with foods such as rye bread, baked potatoes, rice and oats to get enough energy in your diet. Drink plenty of water. Remember to try and follow a healthy balanced diet when you return to your normal eating pattern.
Monday, March 30, 2009
Caffeine's & Alcohol's Effect on your Metabolism
I thought this was interesting information on how these have an effect on your body.
Alcohol's Effect on Metabolism
Alcohol provides empty calories. No nutritional benefit is derived from alcohol. Alcohol is 7 calories per gram, which is almost as high as fat in caloric content. In addition alcohol temporarily slows down the metabolism. The effect of this is that less fat is burned (lower BMR). Generally, high fat foods are consumed with alcohol, which makes matters worse. Also, alcohol inhibits the liver from metabolizing fat. As you can see any weight loss programs has to exclude alcohol.
Caffeine's Effect on Metabolism
Caffeine increases the mobilization of free fatty acids in the blood, which are used for prolonged energy requirements as in marathon running. Caffeine has also been shown to decrease fatigue during low to moderate intensity exercise lasting over 2 hours. However, caffeine is a central nervous system and cardiovascular stimulant thereby increasing the basal metabolic rate, heart rate and blood pressure. Rapid heart rate can occur leading to an unusually high heart rate during exercise. However, after approximately 45 minutes from caffeine ingestion, Bradycardia occurs, or a slowing of the heart rate, and lasts for up to an hour thereby decreasing cardiac output. Bradycardia leads to fatigue and an inability to exercise. Longterm effects decrease as the body adjusts to the caffeine intake level. Caffeine is a diuretic and therefore may promote dehydration due to increased urination. Any level of dehydration can decrease energy levels up to 30%.
Alcohol's Effect on Metabolism
Alcohol provides empty calories. No nutritional benefit is derived from alcohol. Alcohol is 7 calories per gram, which is almost as high as fat in caloric content. In addition alcohol temporarily slows down the metabolism. The effect of this is that less fat is burned (lower BMR). Generally, high fat foods are consumed with alcohol, which makes matters worse. Also, alcohol inhibits the liver from metabolizing fat. As you can see any weight loss programs has to exclude alcohol.
Caffeine's Effect on Metabolism
Caffeine increases the mobilization of free fatty acids in the blood, which are used for prolonged energy requirements as in marathon running. Caffeine has also been shown to decrease fatigue during low to moderate intensity exercise lasting over 2 hours. However, caffeine is a central nervous system and cardiovascular stimulant thereby increasing the basal metabolic rate, heart rate and blood pressure. Rapid heart rate can occur leading to an unusually high heart rate during exercise. However, after approximately 45 minutes from caffeine ingestion, Bradycardia occurs, or a slowing of the heart rate, and lasts for up to an hour thereby decreasing cardiac output. Bradycardia leads to fatigue and an inability to exercise. Longterm effects decrease as the body adjusts to the caffeine intake level. Caffeine is a diuretic and therefore may promote dehydration due to increased urination. Any level of dehydration can decrease energy levels up to 30%.
Friday, March 27, 2009
Kick up the Fiber!
Going back and reviewing your baby steps is one way to keep a sound game plan going. Remember the water, the eating breakfast, watching portion size. Don't forget about what we said about alcohol consumption. You can, just be smart about it.
The food goal this week is to add more fiber. Figure on 25 grams daily for women; 38 grams daily for men. So can eating a high-fiber cereal. Among the options (and I have no financial connection with any of these companies) :
All Bran, Cheerios, Shredded Wheat, Oatmeal.
Add to that whole grain crackers, bread and pasta. Also, beans are a real high-fiber winner, packing up to 17 grams per cup. Also Fruit and Vegetables are great sources of fiber.
If you haven't thought about it yet, perhaps a goal for this week is to see where you are lacking regarding the fiber in your diet and focus on making that a priority. . Stay on track with what helped you lose those first pounds and focus on keeping them OFF!
The food goal this week is to add more fiber. Figure on 25 grams daily for women; 38 grams daily for men. So can eating a high-fiber cereal. Among the options (and I have no financial connection with any of these companies) :
All Bran, Cheerios, Shredded Wheat, Oatmeal.
Add to that whole grain crackers, bread and pasta. Also, beans are a real high-fiber winner, packing up to 17 grams per cup. Also Fruit and Vegetables are great sources of fiber.
If you haven't thought about it yet, perhaps a goal for this week is to see where you are lacking regarding the fiber in your diet and focus on making that a priority. . Stay on track with what helped you lose those first pounds and focus on keeping them OFF!
Week 11 Results
Sharon B. -2
Amy W. 0 FF
Amy R. 0 FF
Bradie W. -.5 FF
Chelsey B. -2.5
Erik M. 0 FF
Angie B. 0 FF
Chris L. 0 FF
Patrick R. +1 FF
Brian B. 0 FF
Andy W. 0 FF
Nate W. -1
Good Job Guys, just one week left!
Amy W. 0 FF
Amy R. 0 FF
Bradie W. -.5 FF
Chelsey B. -2.5
Erik M. 0 FF
Angie B. 0 FF
Chris L. 0 FF
Patrick R. +1 FF
Brian B. 0 FF
Andy W. 0 FF
Nate W. -1
Good Job Guys, just one week left!
Wednesday, March 25, 2009
Weigh In Wednesday
Hello Everyone...sorry again for not posting much this week. Our Kitchen Manager and Assistant Manager both have been gone for the week after St. Pats and Andy and I have been clocking in about 80-90 hours for two weeks straight, so unfortunately have had no extra time on the computer.
Today is Weigh-in Wednesday. We only have one week left so do your best everyone!!
Today is Weigh-in Wednesday. We only have one week left so do your best everyone!!
Thursday, March 19, 2009
Week 10 Results
Ok, I have to apologize about not posting anything for one whole week. But owning an Irish Pub over St. Patrick's Day gets a little CRAZY!!!!!!
Here are Week 10 Results - Only 2 more weeks to go and the competition is getting rough!
Sharon B. -2
Amy W. 0 FF
Amy R. No W/I FF
Bradie W. -2.5
Chelsey B. +1.5 FF
Erik M. 0 FF
Angie B. -1
Chris L. NO W/I FF
Patrick R. +2.5 FF
Brian B. 0 FF
Andy W. +1 FF
Nate W. 0 FF
Here are Week 10 Results - Only 2 more weeks to go and the competition is getting rough!
Sharon B. -2
Amy W. 0 FF
Amy R. No W/I FF
Bradie W. -2.5
Chelsey B. +1.5 FF
Erik M. 0 FF
Angie B. -1
Chris L. NO W/I FF
Patrick R. +2.5 FF
Brian B. 0 FF
Andy W. +1 FF
Nate W. 0 FF
Friday, March 13, 2009
You were Made to Move - so Move your Butt!
"Remote control living" and weight gain
These days, most of us live in a kind of "remote control" world. Many tasks that used to involve physical activity are now done almost without lifting a finger. You can cover miles of ground by sitting in a car and pressing a pedal, control stereos, televisions and garage doors at the press of a button, get food delivered to the house, and even have a robotic vacuum clean your floor!
In many ways, this convenient lifestyle is great. However, it does have a downside. Because your body was made to move, the impact of not moving it can be very negative on your health and on your weight.
Movement burns calories, so if you always take the convenient option (e.g. the elevator instead of the stairs) you end up spending most of the day sitting or standing still - in the car, at a desk, on the couch, at the table - and calories that would normally be burned through activity are not. Instead, they become unwanted extra pounds.
Think about how your level of day-to-day activity is affecting your weight:
Are you able to walk many places, or do you usually drive?
Do you spend most of the day sitting down?
Do you usually relax in the evenings by watching television?
How often do you walk for more than a couple of minutes during a normal day?
How many day-to-day tasks do you do that involve some physical activity? (For example, washing the car, mowing the lawns, hanging washing on the line, housework, home repairs, taking out the trash)
Live more actively, burn more calories
Just as being inactive causes calorie overload and weight gain, being more active helps you burn calories and lose weight.
Being active doesn't mean jogging every day, or joining a sports team. Small, everyday choices can make a big difference to your level of activity. For example, think about what happens when you drive to the grocery store. Do you circle the lot looking for the most convenient parking space? How about parking as far away as possible from the entrance? That way, you’ll walk farther and burn more calories. That’s "convenient" for your health!
Other examples of small, active choices that can help you burn calories and get your body moving include:
Taking the stairs instead of the elevator
Walking the kids to school instead of dropping them off in the car
Taking a walk on your lunch break
Going down the hallway to talk to a colleague instead of emailing
What can you do during your day to move more?
Get moving!
An inactive lifestyle is commonplace these days, and it's a big part of the reason why obesity and other illnesses like heart disease and diabetes are on the rise. You don't have to be part of the statistics though! Getting even a little bit active can help you to lose weight and lower your risk of many health problems. All it takes is a few minutes a day and a change of mind that leads you to opt for the healthiest, not the easiest option.
Start going for a short walk each day. If you follow that recommendation and also make as many active choices as you can each day, you'll find it makes a difference not only in your weight, but also in how you feel.
These days, most of us live in a kind of "remote control" world. Many tasks that used to involve physical activity are now done almost without lifting a finger. You can cover miles of ground by sitting in a car and pressing a pedal, control stereos, televisions and garage doors at the press of a button, get food delivered to the house, and even have a robotic vacuum clean your floor!
In many ways, this convenient lifestyle is great. However, it does have a downside. Because your body was made to move, the impact of not moving it can be very negative on your health and on your weight.
Movement burns calories, so if you always take the convenient option (e.g. the elevator instead of the stairs) you end up spending most of the day sitting or standing still - in the car, at a desk, on the couch, at the table - and calories that would normally be burned through activity are not. Instead, they become unwanted extra pounds.
Think about how your level of day-to-day activity is affecting your weight:
Are you able to walk many places, or do you usually drive?
Do you spend most of the day sitting down?
Do you usually relax in the evenings by watching television?
How often do you walk for more than a couple of minutes during a normal day?
How many day-to-day tasks do you do that involve some physical activity? (For example, washing the car, mowing the lawns, hanging washing on the line, housework, home repairs, taking out the trash)
Live more actively, burn more calories
Just as being inactive causes calorie overload and weight gain, being more active helps you burn calories and lose weight.
Being active doesn't mean jogging every day, or joining a sports team. Small, everyday choices can make a big difference to your level of activity. For example, think about what happens when you drive to the grocery store. Do you circle the lot looking for the most convenient parking space? How about parking as far away as possible from the entrance? That way, you’ll walk farther and burn more calories. That’s "convenient" for your health!
Other examples of small, active choices that can help you burn calories and get your body moving include:
Taking the stairs instead of the elevator
Walking the kids to school instead of dropping them off in the car
Taking a walk on your lunch break
Going down the hallway to talk to a colleague instead of emailing
What can you do during your day to move more?
Get moving!
An inactive lifestyle is commonplace these days, and it's a big part of the reason why obesity and other illnesses like heart disease and diabetes are on the rise. You don't have to be part of the statistics though! Getting even a little bit active can help you to lose weight and lower your risk of many health problems. All it takes is a few minutes a day and a change of mind that leads you to opt for the healthiest, not the easiest option.
Start going for a short walk each day. If you follow that recommendation and also make as many active choices as you can each day, you'll find it makes a difference not only in your weight, but also in how you feel.
Wednesday, March 11, 2009
Week 9 Results
Sharon B. +.5 FF
Amy W. -.5 FF
Amy R. No W/I FF
Bradie W. +1.5 FF
Chelsey B. -1
Erik M. -2
Angie B. +2.4 FF
Chris L. NO W/I FF
Patrick R. +2.5 FF
Brian B. -3
Andy W. 0 FF
Nate W. NO W/I FF
Ok...got some people falling off the wagon this week.....our pool is now up to $285....those who keep it up are going to win big!
Amy W. -.5 FF
Amy R. No W/I FF
Bradie W. +1.5 FF
Chelsey B. -1
Erik M. -2
Angie B. +2.4 FF
Chris L. NO W/I FF
Patrick R. +2.5 FF
Brian B. -3
Andy W. 0 FF
Nate W. NO W/I FF
Ok...got some people falling off the wagon this week.....our pool is now up to $285....those who keep it up are going to win big!
Tuesday, March 10, 2009
Calorie Control Basics
Tip 1: Control your hunger
Reaching your Calorie Target means success. Feeling a little hungry is okay. In fact, it's good not to feel full all of the time. However, letting yourself get too hungry and then eating too much too fast is one of the most common ways to go over your Calorie Target.
Try these tips for controlling and preventing hunger:
First of all, if you think you're hungry, try drinking some water – you may just be thirsty. Then wait ten minutes to see if your hunger is for real.
If you're still hungry after ten minutes, and it's not time for a main meal, eat some fruit, vegetables, or other low-calorie snack.
High-fiber foods help you curb hunger and feel fuller for longer. Try eating more fruits, vegetables, and whole-grain breads and cereals. Check the fiber content of foods.
Protein also helps you to curb hunger and feel fuller for longer. Try lean meats, low- or non-fat dairy products, beans, legumes, and raw or dry-roasted nuts.
Space out your meals and snacks so that you've always got some "fuel" in your system.
Tip 2: Eat a good breakfast
Eating a decent breakfast is one of the best ways to control hunger. People who eat a good breakfast tend to eat fewer calories during the course of the day.
Tips for eating breakfast include:
If you can't eat first thing in the morning, don't! Wait an hour or two and then have a good breakfast.
Space your breakfast out if it suits you better. Start with a low-fat yogurt, then an hour or so later, have a bowl of cereal.
If you can't eat before work, keep breakfast foods at work and have breakfast there.
Include fresh fruit or vegetables and low-fat protein (e.g. yogurt, milk, lean meats) and plenty of fiber (e.g. whole-grain cereal or breads) to keep you feeling full for longer.
Skip the fruit juice as it's high in calories and does nothing to fill you up. Have real fruit instead.
Tip 3: Reduce your portion sizes
The bigger your portion, the more calories you're getting. So if you can reduce some of your portion sizes, you can save on calories. What are your portion sizes like?
To cut down you can:
Use smaller serving bowls – you'll be surprised how filling a small bowl to the brim with cereal is more satisfying (and contains less calories) than half-filling a large bowl.
Weigh and measure your foods so you know exactly what portion size (and therefore exactly how many calories) you're getting. Don't always trust the stated package size – it's often underweight.
Ask for child-sized or appetizer-sized portions at restaurants.
Stop eating when you’re full. Sometimes you can’t control the portion size that you are served, especially when eating out. However, you can stop eating when you are full and thereby eat a smaller portion.
Start small - when having a meal or snack, serve yourself slightly less than a regular portion. You can always eat more if you’re still hungry.
Don't be tempted to buy extra food simply to take advantage of “free” offers, such as "Buy one, get one free" or "Free Brownie When You Buy 3." You don’t really need those extra calories!
Avoid buffets - the greater the variety of foods offered, the more you are likely to eat.
Tip 4: Substitute
Focus on those most likely to help you reach your Calorie Target.
By now you probably know which of your most regular foods are high in unnecessary calories. What substitutions can you make that will lower your calorie intake? For example:
Replace full-fat milk, yogurt and cheese with low-fat versions.
Drink low-calorie or zero-calorie sodas (or better yet, water).
When baking, use apple-sauce or prune puree instead of butter to keep cakes moist.
When cooking use 1Tbs parmesan cheese to replace 1/2 cup of cheddar cheese for flavor.
Use brown rice instead of white rice - it will fill you up more.
Bake and grill meats and vegetables instead of frying them.
Tip 5: Reduce your snack calories
Do many of your calories come from snacks? Snacking itself can be quite helpful for controlling hunger and keeping your blood-sugar levels balanced. The problem is that many popular snacks are high in calories. If you are getting too many calories from snacks try some of these tips:
Remember to record ALL your snacks, no matter how small. Even a handful of peanuts counts!
Bag your snacks into 100 calorie portions so you can easily keep track of your calorie intake from snacks.
Keep a stash of low-calorie snacks on hand, for example: Fresh fruit, fresh vegetables (dip in low-fat salsa if you want a zingier taste), low-fat yogurt, rice-crackers, sugar-free Jello cups, sushi roll, whole-wheat crackers with low-fat spread.
When you're craving a high-calorie snack, find a similar alternative that is lower in calories. For example substitute salted or flavored rice-crackers for chips.
If you can afford the calories, a few nuts (not roasted or salted) or dried fruits make a filling and healthy snack.
Tip 6: Count beverages!
An 8 oz. glass of orange juice has 112 calories, a regular latte about 200 calories, and a can of soda 140 calories, so it's easy to see how changing your beverage choices can help you save on calories. For example:
Drink water whenever you can – it fills you up, is good for you, and has zero calories.
Replace regular soda with calorie-free or low-calorie soda.
Avoid drinking orange juice with breakfast – have a fresh orange instead.
Black coffee and black tea contain almost no calories. If you drink milky, sugary tea or coffee, try making the switch.
Lattes and cappuccinos are high in calories because of their high milk content. Ask for them with low-fat or soy milk. Or even try weaker black coffee with just a little hot milk in it.
Alcohol is high in calories. Try reducing your alcohol intake and see how many calories you can save.
If it's difficult for you to cut high-calorie beverages out altogether, try having smaller portion sizes.
Tip 7: Take care when eating out
Calorie counting is not an exact science
People's bodies vary, the calories from one supposedly identical food to the next can change, and calories burned through exercise in particular can be difficult to calculate.
Yet tracking your calories remains the most reliable and scientific way to control weight and the only way that really works long term.
When you eat out it's harder to control calories as you have less control over how the food is prepared. If you are eating out, keep these tips in mind for reducing and controlling calories:
If you know the restaurant serves over-sized portions:
Ask for smaller or child-size portions
Order an appetizer as an entree
Share a main with another person
Ask for a doggie bag at the start of the meal. As soon as you're full, stop eating, and pack the rest away.
Be aware that many "grilled" dishes are often basted with fats or oils. Ask for food to be grilled without fat or oil.
Order salads without dressing, or with the salad dressing in a separate container on the side.
Ask for a pitcher of water as a thirst quencher. Beer, wine and fruit juice can add excessive calories to a meal.
Tip 8: Read the nutrition facts panel
A great habit to help you track your calorie intake is reading the nutrition facts panel. All packaged foods in the US require a nutrition facts panel that states the serving size, calorie content, and other nutritional information. When reading the information:
First read the serving size. A package or bottle often contains two or more serving sizes, and the nutritional information is per serving size, NOT per whole package or bottle
Read the calorie content per serving size and multiply it by however many servings you intend to have
Think about the number of calories in relation to your daily intake - is the food a good choice based on the number of calories?
What will you do to reduce your calorie intake?
Reaching your Calorie Target means success. Feeling a little hungry is okay. In fact, it's good not to feel full all of the time. However, letting yourself get too hungry and then eating too much too fast is one of the most common ways to go over your Calorie Target.
Try these tips for controlling and preventing hunger:
First of all, if you think you're hungry, try drinking some water – you may just be thirsty. Then wait ten minutes to see if your hunger is for real.
If you're still hungry after ten minutes, and it's not time for a main meal, eat some fruit, vegetables, or other low-calorie snack.
High-fiber foods help you curb hunger and feel fuller for longer. Try eating more fruits, vegetables, and whole-grain breads and cereals. Check the fiber content of foods.
Protein also helps you to curb hunger and feel fuller for longer. Try lean meats, low- or non-fat dairy products, beans, legumes, and raw or dry-roasted nuts.
Space out your meals and snacks so that you've always got some "fuel" in your system.
Tip 2: Eat a good breakfast
Eating a decent breakfast is one of the best ways to control hunger. People who eat a good breakfast tend to eat fewer calories during the course of the day.
Tips for eating breakfast include:
If you can't eat first thing in the morning, don't! Wait an hour or two and then have a good breakfast.
Space your breakfast out if it suits you better. Start with a low-fat yogurt, then an hour or so later, have a bowl of cereal.
If you can't eat before work, keep breakfast foods at work and have breakfast there.
Include fresh fruit or vegetables and low-fat protein (e.g. yogurt, milk, lean meats) and plenty of fiber (e.g. whole-grain cereal or breads) to keep you feeling full for longer.
Skip the fruit juice as it's high in calories and does nothing to fill you up. Have real fruit instead.
Tip 3: Reduce your portion sizes
The bigger your portion, the more calories you're getting. So if you can reduce some of your portion sizes, you can save on calories. What are your portion sizes like?
To cut down you can:
Use smaller serving bowls – you'll be surprised how filling a small bowl to the brim with cereal is more satisfying (and contains less calories) than half-filling a large bowl.
Weigh and measure your foods so you know exactly what portion size (and therefore exactly how many calories) you're getting. Don't always trust the stated package size – it's often underweight.
Ask for child-sized or appetizer-sized portions at restaurants.
Stop eating when you’re full. Sometimes you can’t control the portion size that you are served, especially when eating out. However, you can stop eating when you are full and thereby eat a smaller portion.
Start small - when having a meal or snack, serve yourself slightly less than a regular portion. You can always eat more if you’re still hungry.
Don't be tempted to buy extra food simply to take advantage of “free” offers, such as "Buy one, get one free" or "Free Brownie When You Buy 3." You don’t really need those extra calories!
Avoid buffets - the greater the variety of foods offered, the more you are likely to eat.
Tip 4: Substitute
Focus on those most likely to help you reach your Calorie Target.
By now you probably know which of your most regular foods are high in unnecessary calories. What substitutions can you make that will lower your calorie intake? For example:
Replace full-fat milk, yogurt and cheese with low-fat versions.
Drink low-calorie or zero-calorie sodas (or better yet, water).
When baking, use apple-sauce or prune puree instead of butter to keep cakes moist.
When cooking use 1Tbs parmesan cheese to replace 1/2 cup of cheddar cheese for flavor.
Use brown rice instead of white rice - it will fill you up more.
Bake and grill meats and vegetables instead of frying them.
Tip 5: Reduce your snack calories
Do many of your calories come from snacks? Snacking itself can be quite helpful for controlling hunger and keeping your blood-sugar levels balanced. The problem is that many popular snacks are high in calories. If you are getting too many calories from snacks try some of these tips:
Remember to record ALL your snacks, no matter how small. Even a handful of peanuts counts!
Bag your snacks into 100 calorie portions so you can easily keep track of your calorie intake from snacks.
Keep a stash of low-calorie snacks on hand, for example: Fresh fruit, fresh vegetables (dip in low-fat salsa if you want a zingier taste), low-fat yogurt, rice-crackers, sugar-free Jello cups, sushi roll, whole-wheat crackers with low-fat spread.
When you're craving a high-calorie snack, find a similar alternative that is lower in calories. For example substitute salted or flavored rice-crackers for chips.
If you can afford the calories, a few nuts (not roasted or salted) or dried fruits make a filling and healthy snack.
Tip 6: Count beverages!
An 8 oz. glass of orange juice has 112 calories, a regular latte about 200 calories, and a can of soda 140 calories, so it's easy to see how changing your beverage choices can help you save on calories. For example:
Drink water whenever you can – it fills you up, is good for you, and has zero calories.
Replace regular soda with calorie-free or low-calorie soda.
Avoid drinking orange juice with breakfast – have a fresh orange instead.
Black coffee and black tea contain almost no calories. If you drink milky, sugary tea or coffee, try making the switch.
Lattes and cappuccinos are high in calories because of their high milk content. Ask for them with low-fat or soy milk. Or even try weaker black coffee with just a little hot milk in it.
Alcohol is high in calories. Try reducing your alcohol intake and see how many calories you can save.
If it's difficult for you to cut high-calorie beverages out altogether, try having smaller portion sizes.
Tip 7: Take care when eating out
Calorie counting is not an exact science
People's bodies vary, the calories from one supposedly identical food to the next can change, and calories burned through exercise in particular can be difficult to calculate.
Yet tracking your calories remains the most reliable and scientific way to control weight and the only way that really works long term.
When you eat out it's harder to control calories as you have less control over how the food is prepared. If you are eating out, keep these tips in mind for reducing and controlling calories:
If you know the restaurant serves over-sized portions:
Ask for smaller or child-size portions
Order an appetizer as an entree
Share a main with another person
Ask for a doggie bag at the start of the meal. As soon as you're full, stop eating, and pack the rest away.
Be aware that many "grilled" dishes are often basted with fats or oils. Ask for food to be grilled without fat or oil.
Order salads without dressing, or with the salad dressing in a separate container on the side.
Ask for a pitcher of water as a thirst quencher. Beer, wine and fruit juice can add excessive calories to a meal.
Tip 8: Read the nutrition facts panel
A great habit to help you track your calorie intake is reading the nutrition facts panel. All packaged foods in the US require a nutrition facts panel that states the serving size, calorie content, and other nutritional information. When reading the information:
First read the serving size. A package or bottle often contains two or more serving sizes, and the nutritional information is per serving size, NOT per whole package or bottle
Read the calorie content per serving size and multiply it by however many servings you intend to have
Think about the number of calories in relation to your daily intake - is the food a good choice based on the number of calories?
What will you do to reduce your calorie intake?
Saturday, March 7, 2009
Crock Pot Breakfast
Serves: 8 person(s)
Preparation Time: 20 mins
Cooking Time: 9 hrs
Yield: 8 x wedges
Made in a slow cooker, such as a crock pot, this breakfast can be cooked while you sleep - what a luxury!
Ingredients:
1 (28 oz) bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly
1/2 cup diced onion
1 lb extra lean ham, trimmed of fat, diced
2 cup shredded fat-free cheddar cheese
1 cup skim milk
3 cup egg substitute
1/2 tsp salt
1 tsp black pepper
Directions:
Spray crock pot with non-stick cooking spray.
This is a layered dish: Place 1/3 of the potatoes into the bottom of the crock pot, followed by 1/3 of the onions, 1/3 of the ham, and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese.
Beat together the egg substitute, milk, salt, and pepper. Pour it over the layers in the crock pot. Cover and cook on low for 9 to 10 hours or overnight.
Cut into 8 wedges when ready to serve.
NUTRITIONAL INFO
(Per Serving)
Calories
256 cals
Fat
3.5 g
Carbohydrates
24.1 g
Protein
29.6 g
Cholesterol
33.8 mg
Sodium
1,200 mg
Saturated Fat
1.2 g
Fiber
2.6 g
Calcium
243.0 mg
Total Sugars
6.2 g
Preparation Time: 20 mins
Cooking Time: 9 hrs
Yield: 8 x wedges
Made in a slow cooker, such as a crock pot, this breakfast can be cooked while you sleep - what a luxury!
Ingredients:
1 (28 oz) bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly
1/2 cup diced onion
1 lb extra lean ham, trimmed of fat, diced
2 cup shredded fat-free cheddar cheese
1 cup skim milk
3 cup egg substitute
1/2 tsp salt
1 tsp black pepper
Directions:
Spray crock pot with non-stick cooking spray.
This is a layered dish: Place 1/3 of the potatoes into the bottom of the crock pot, followed by 1/3 of the onions, 1/3 of the ham, and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese.
Beat together the egg substitute, milk, salt, and pepper. Pour it over the layers in the crock pot. Cover and cook on low for 9 to 10 hours or overnight.
Cut into 8 wedges when ready to serve.
NUTRITIONAL INFO
(Per Serving)
Calories
256 cals
Fat
3.5 g
Carbohydrates
24.1 g
Protein
29.6 g
Cholesterol
33.8 mg
Sodium
1,200 mg
Saturated Fat
1.2 g
Fiber
2.6 g
Calcium
243.0 mg
Total Sugars
6.2 g
Now that you Found your Motivation, How do you Keep It?
Five ways to keep it
When you’re motivated, you feel ready for anything. You’re fired up, ready to lose those pounds, ready to take on the world!
But what about a few weeks down the track? Will you feel the same? Probably not. Motivation is like a fire that constantly needs refueling and stoking, otherwise it goes out. Reminding yourself again and again of what you want, why you want it, and what you’ll do to get it is one way to keep your motivation burning. Try these five other motivation strategies to further fan the flame.
Face the phases
To keep motivated, you need to recognize and prepare for the different phases of motivation.
The first phase of motivation is one of enthusiasm and strong vision, and it’s great for getting you started. But rule number one: Don't expect this initial motivation “high” to last.
The second phase of motivation is all about trial and error. You need to test different avenues for achieving your goals to see what works for you and what doesn’t. During this phase you experience success and failure. Make sure you acknowledge the successes and learn from the setbacks. Bouncing back from perceived failure is crucial here.
In phase three your motivation starts to ebb. You find yourself remembering when your motivation was high and you felt like you could overcome huge obstacles. Now that it’s low, everything seems too difficult and not worth the struggle. This is a high-risk phase. The symptoms of this stage can be anything from slipping back to old habits and finding excuses for not exercising, to doing and thinking things to sabotage your own success. When you feel motivation slipping, don't delay; enlist the aid of family and friends for support and encouragement, and log onto the Calorieking.com Community for support and advice in the forums, chats and meetings.
Praise the pros and can the cons
There are always going to be pros and cons to weight loss.
To keep yourself motivated, you need to constantly reinforce the pros by thinking about them, writing them down, and imagining them occurring. Equally, you need to challenge the cons and stop them from sabotaging your efforts. Let’s work through a couple of typical examples:
"Diets have never worked for me before, so why should one work now?"
That may be true, but why didn't they work? Maybe the timing wasn't right. Perhaps the diet was too restrictive or you had lifestyle issues that took precedence. Give yourself a break from negative criticism and think like Thomas Edison. He didn't see his countless attempts at inventing the light bulb as failures – he saw them as part of a process, a “bright idea” in the end.
"Diets mean boring food. I won't be able to eat out and I'll miss my favorite foods."
While it's true that you can't eat exactly as you're accustomed to, there are wide varieties of good-tasting lower-fat and lower-calorie options at home and at restaurants. You just have to find ones that satisfy you. This con, like most cons, is really an excuse in disguise!
Use mini-motivators
Each goal you achieve is a mini-motivator
Setting reasonable, specific, and measurable milestone goals is a great way to keep motivated. Each goal achieved is a mini-motivator, supporting and sustaining you along the path to your final goal.
Make sure you record and reward each success along the way, no matter how small you think it is. For example, you might say that: "By January 21st, I will be eating 40 grams of fat per day." If you eat 90 grams of fat per day now and by January 21st you are eating 60 grams, you can still acknowledge your progress. Don't beat yourself up because you didn't hit 40 grams!
Acknowledge and revel in all achievements. The more successful you feel, the more successful you will be, and the greater your motivation to continue will be.
Remember people-power
Very few people can achieve something as difficult as sustained weight loss without the encouragement and motivation of others.
Enlist the support of family and friends, share your goals with them, and talk to them when you're facing obstacles. Don’t forget to share and celebrate the successes with them as well. However, avoid discussing your weight-loss goals with anyone who is likely to dismiss or derail your efforts.
A good role model is also great for motivation. Is there someone in your life whom you admire for overcoming odds and achieving what they set out to do? Talk to them about how they reached their goals.
Positive reinforcement works
A great way to stay motivated is by keeping track of your progress and rewarding yourself for it. Keep a journal of your goals and achievements and set up a system of non-food rewards for when you reach certain goals. Think of these rewards as bonuses, prizes, or incentives for a job well done.
The key here is that the goals you set have to be meaningful, not something you do on a regular basis or that you do too easily. It’s no good rewarding yourself for not eating donuts if they’re not a problem for you! Rewards for things you struggle with, however, are a great way to keep motivation levels up.
The reward doesn’t have to be material either. It can be something as simple as doing something nice for yourself like taking the day off from domestic jobs, going to a movie, having a long bubble bath – whatever rings your motivational bell. In fact, research suggests that non-material rewards may be more effective in conditioning behavior, as material rewards lack impact over time.
Whatever rewards you choose, don't forget the biggest reward of all for staying motivated is achieving your final goal. It's hard work, but it's worth it!
When you’re motivated, you feel ready for anything. You’re fired up, ready to lose those pounds, ready to take on the world!
But what about a few weeks down the track? Will you feel the same? Probably not. Motivation is like a fire that constantly needs refueling and stoking, otherwise it goes out. Reminding yourself again and again of what you want, why you want it, and what you’ll do to get it is one way to keep your motivation burning. Try these five other motivation strategies to further fan the flame.
Face the phases
To keep motivated, you need to recognize and prepare for the different phases of motivation.
The first phase of motivation is one of enthusiasm and strong vision, and it’s great for getting you started. But rule number one: Don't expect this initial motivation “high” to last.
The second phase of motivation is all about trial and error. You need to test different avenues for achieving your goals to see what works for you and what doesn’t. During this phase you experience success and failure. Make sure you acknowledge the successes and learn from the setbacks. Bouncing back from perceived failure is crucial here.
In phase three your motivation starts to ebb. You find yourself remembering when your motivation was high and you felt like you could overcome huge obstacles. Now that it’s low, everything seems too difficult and not worth the struggle. This is a high-risk phase. The symptoms of this stage can be anything from slipping back to old habits and finding excuses for not exercising, to doing and thinking things to sabotage your own success. When you feel motivation slipping, don't delay; enlist the aid of family and friends for support and encouragement, and log onto the Calorieking.com Community for support and advice in the forums, chats and meetings.
Praise the pros and can the cons
There are always going to be pros and cons to weight loss.
To keep yourself motivated, you need to constantly reinforce the pros by thinking about them, writing them down, and imagining them occurring. Equally, you need to challenge the cons and stop them from sabotaging your efforts. Let’s work through a couple of typical examples:
"Diets have never worked for me before, so why should one work now?"
That may be true, but why didn't they work? Maybe the timing wasn't right. Perhaps the diet was too restrictive or you had lifestyle issues that took precedence. Give yourself a break from negative criticism and think like Thomas Edison. He didn't see his countless attempts at inventing the light bulb as failures – he saw them as part of a process, a “bright idea” in the end.
"Diets mean boring food. I won't be able to eat out and I'll miss my favorite foods."
While it's true that you can't eat exactly as you're accustomed to, there are wide varieties of good-tasting lower-fat and lower-calorie options at home and at restaurants. You just have to find ones that satisfy you. This con, like most cons, is really an excuse in disguise!
Use mini-motivators
Each goal you achieve is a mini-motivator
Setting reasonable, specific, and measurable milestone goals is a great way to keep motivated. Each goal achieved is a mini-motivator, supporting and sustaining you along the path to your final goal.
Make sure you record and reward each success along the way, no matter how small you think it is. For example, you might say that: "By January 21st, I will be eating 40 grams of fat per day." If you eat 90 grams of fat per day now and by January 21st you are eating 60 grams, you can still acknowledge your progress. Don't beat yourself up because you didn't hit 40 grams!
Acknowledge and revel in all achievements. The more successful you feel, the more successful you will be, and the greater your motivation to continue will be.
Remember people-power
Very few people can achieve something as difficult as sustained weight loss without the encouragement and motivation of others.
Enlist the support of family and friends, share your goals with them, and talk to them when you're facing obstacles. Don’t forget to share and celebrate the successes with them as well. However, avoid discussing your weight-loss goals with anyone who is likely to dismiss or derail your efforts.
A good role model is also great for motivation. Is there someone in your life whom you admire for overcoming odds and achieving what they set out to do? Talk to them about how they reached their goals.
Positive reinforcement works
A great way to stay motivated is by keeping track of your progress and rewarding yourself for it. Keep a journal of your goals and achievements and set up a system of non-food rewards for when you reach certain goals. Think of these rewards as bonuses, prizes, or incentives for a job well done.
The key here is that the goals you set have to be meaningful, not something you do on a regular basis or that you do too easily. It’s no good rewarding yourself for not eating donuts if they’re not a problem for you! Rewards for things you struggle with, however, are a great way to keep motivation levels up.
The reward doesn’t have to be material either. It can be something as simple as doing something nice for yourself like taking the day off from domestic jobs, going to a movie, having a long bubble bath – whatever rings your motivational bell. In fact, research suggests that non-material rewards may be more effective in conditioning behavior, as material rewards lack impact over time.
Whatever rewards you choose, don't forget the biggest reward of all for staying motivated is achieving your final goal. It's hard work, but it's worth it!
Motivation for Weight Control - How to Get It!
You know those super-charged, hyper-achieving, personal-power, Tony-Robbins-disciple types whose sources of motivation seem about as bottomless as Donald Trump’s bank accounts? Do you ever wonder how they do it? How they just keep going and going, running towards their goals like there’s no tomorrow? Do you find yourself thinking: "It’d be so much easier to lose weight if I were as motivated as they are"?
While such zealous enthusiasm is not necessary, you can always learn better ways to get motivated and stay motivated. With sustained motivation, you are far more likely to reach your weight-loss goals. So get your pen and paper ready – this is going to be a motivational workout!
Three Questions to Get It
Motivation is all about understanding what’s important to you. Is it your health and longevity? Is it how good you look in a little black dress? (Right, probably not if you’re a guy). Is it how much energy you have? Is it something else? If you can’t find strong motivational reasons for losing weight, food will continue to have control over you. Your taste buds and the psychological, physiological, and social satisfaction of eating will all unite to keep you from your weight-loss goals.
To help you with your motivational soul searching, there are three key questions you should ask yourself: What do I want? Why do I want it? And what am I willing to do to get it? The best way to follow through these questions is by writing your responses down – that way you’ll have something to remind you why you're doing what you're doing, next time your motivation wanes.
So grab a pen and paper, read through the questions, and brainstorm some answers – write them in your journal if you use one. By the end, you should have a pretty good idea of what really motivates you, and you can use that to spur you on your way to weight loss.
What do I want?
Set specific goals. Do you want to be a size 10 or 2?
The answer to this is probably pretty simple: You want to lose weight. But to direct your motivation more effectively, you need to get more specific. Do you want to be a size ten, or a size two? Do you want to change your lifestyle, or just a few unhealthy habits? Do you want to be able to run a marathon, or are you happy with a walk around the block?
You also need to double-check that your wants are realistic. Do you want to look like Heidi Klum? Is that realistic? If not, don’t throw in the towel completely; just want what’s possible, not what’s impossible.
Take a few minutes now to think about what is really important to you and get an idea of what "I want to lose weight" really means for you. Consciously realizing what you want will help you to stay on target. It’s logical: If you can see where you’re going, you're more likely to get there!
Write it down! List five things you want that relate to weight loss and health.
Why do I want it?
It's not enough to say, "I want to be a size 10," you also need to understand why – you need to get to the emotion behind the desire.
The best way to do this is to analyze your motivations. Ask yourself these questions: What are the specific benefits or rewards of weight loss for you? What are the consequences of not changing? What will be different when you do change? What will you be able to do that you can't do now? There are a thousand reasons people have for wanting to lose weight – what are yours? Here are some common ones:
For better health and longevity
To look more attractive
To improve self-esteem
To develop better self-control
So I can play ball with the kids
To look good on my wedding day!
To have more energy
If you can understand more specifically why you want to lose weight, you will find that your goals are clearer and your motivation is stronger and more enduring.
Write it down! List five reasons why you want to lose weight.
What am I willing to do?
Are you willing to make healthy food choices?
Once you know what you want and why you want it, the next step is to assess what you are willing to do to succeed. Are you willing to eat smaller portions? Will you eat healthier foods? Are you going to increase your activity levels consistently? No one can answer these questions but you.
Remember that what you want should correspond to what you are willing to do to get it. If you are not willing to do what it takes, then you have to accept that you won’t get to your dream weight. It’s as simple as that. On the other hand, if you are willing, and can keep in mind what you want and why you want it, then you've got motivation – well done! Now, how to keep it…
Write it down! Write down five things you need and are willing to do to achieve your goals.
While such zealous enthusiasm is not necessary, you can always learn better ways to get motivated and stay motivated. With sustained motivation, you are far more likely to reach your weight-loss goals. So get your pen and paper ready – this is going to be a motivational workout!
Three Questions to Get It
Motivation is all about understanding what’s important to you. Is it your health and longevity? Is it how good you look in a little black dress? (Right, probably not if you’re a guy). Is it how much energy you have? Is it something else? If you can’t find strong motivational reasons for losing weight, food will continue to have control over you. Your taste buds and the psychological, physiological, and social satisfaction of eating will all unite to keep you from your weight-loss goals.
To help you with your motivational soul searching, there are three key questions you should ask yourself: What do I want? Why do I want it? And what am I willing to do to get it? The best way to follow through these questions is by writing your responses down – that way you’ll have something to remind you why you're doing what you're doing, next time your motivation wanes.
So grab a pen and paper, read through the questions, and brainstorm some answers – write them in your journal if you use one. By the end, you should have a pretty good idea of what really motivates you, and you can use that to spur you on your way to weight loss.
What do I want?
Set specific goals. Do you want to be a size 10 or 2?
The answer to this is probably pretty simple: You want to lose weight. But to direct your motivation more effectively, you need to get more specific. Do you want to be a size ten, or a size two? Do you want to change your lifestyle, or just a few unhealthy habits? Do you want to be able to run a marathon, or are you happy with a walk around the block?
You also need to double-check that your wants are realistic. Do you want to look like Heidi Klum? Is that realistic? If not, don’t throw in the towel completely; just want what’s possible, not what’s impossible.
Take a few minutes now to think about what is really important to you and get an idea of what "I want to lose weight" really means for you. Consciously realizing what you want will help you to stay on target. It’s logical: If you can see where you’re going, you're more likely to get there!
Write it down! List five things you want that relate to weight loss and health.
Why do I want it?
It's not enough to say, "I want to be a size 10," you also need to understand why – you need to get to the emotion behind the desire.
The best way to do this is to analyze your motivations. Ask yourself these questions: What are the specific benefits or rewards of weight loss for you? What are the consequences of not changing? What will be different when you do change? What will you be able to do that you can't do now? There are a thousand reasons people have for wanting to lose weight – what are yours? Here are some common ones:
For better health and longevity
To look more attractive
To improve self-esteem
To develop better self-control
So I can play ball with the kids
To look good on my wedding day!
To have more energy
If you can understand more specifically why you want to lose weight, you will find that your goals are clearer and your motivation is stronger and more enduring.
Write it down! List five reasons why you want to lose weight.
What am I willing to do?
Are you willing to make healthy food choices?
Once you know what you want and why you want it, the next step is to assess what you are willing to do to succeed. Are you willing to eat smaller portions? Will you eat healthier foods? Are you going to increase your activity levels consistently? No one can answer these questions but you.
Remember that what you want should correspond to what you are willing to do to get it. If you are not willing to do what it takes, then you have to accept that you won’t get to your dream weight. It’s as simple as that. On the other hand, if you are willing, and can keep in mind what you want and why you want it, then you've got motivation – well done! Now, how to keep it…
Write it down! Write down five things you need and are willing to do to achieve your goals.
Wednesday, March 4, 2009
Week 8 Results - 4 More Weeks to Go!
Sharon B. -1
Amy W. -1
Amy R. No W/I FF
Bradie W. -1
Chelsey B. -1
Erik M. -6
Angie B. +1 FF
Chris L. NO W/I FF
Patrick R. -2
Brian B. -7
Andy W. -1
Nate W. No W/I FF
Wow! Great Week - a total of 19 pounds were lost by all! Brian was our biggest loser at 7 pounds! Keep up the great work, only 4 more weeks to go....we are really going to see some turn around in the top places!
Amy W. -1
Amy R. No W/I FF
Bradie W. -1
Chelsey B. -1
Erik M. -6
Angie B. +1 FF
Chris L. NO W/I FF
Patrick R. -2
Brian B. -7
Andy W. -1
Nate W. No W/I FF
Wow! Great Week - a total of 19 pounds were lost by all! Brian was our biggest loser at 7 pounds! Keep up the great work, only 4 more weeks to go....we are really going to see some turn around in the top places!
Monday, March 2, 2009
Study Zeroes in on Calories, Not Diet, for Loss
Here is an article from the New York Times that I thought was interesting. Basically affirming that if you cut calories, no matter what type of diet you are on, you WILL lose weight....that simple, right?? :)
That is the finding of the largest-ever controlled study of weight-loss methods published on Wednesday in The New England Journal of Medicine. More than 800 overweight adults in Boston and Baton Rouge, La., were assigned to one of four diets that reduced calories through different combinations of fat, carbohydrates and protein. Each plan cut about 750 calories from a participant’s normal diet, but no one ate fewer than 1,200 calories a day.
While the diets were not named, the eating plans were all loosely based on the principles of popular diets like Atkins, which emphasizes low carbohydrates; Dean Ornish, which is low-fat; or the Mediterranean diet, with less animal protein. All participants also received group or individual counseling.
After two years, every diet group had lost — and regained — about the same amount of weight regardless of what diet had been assigned. Participants lost an average of 13 pounds at six months and had maintained about 9 pounds of weight loss and a two-inch drop in waist size after two years. While the average weight loss was modest, about 15 percent of dieters lost more than 10 percent of their weight by the end of the study. Still, after about a year many returned to at least some of their usual eating habits.
The lesson, researchers say, is that people lose weight if they lower calories, but it does not matter how.
“It really does cut through the hype,” said Dr. Frank M. Sacks, the study’s lead author and professor of cardiovascular disease prevention at the Harvard School of Public Health. “It gives people lots of flexibility to pick a diet that they can stick with.”
Dr. Sacks said that to reduce bias the researchers avoided associating any of the diets with well-known commercial eating plans. While attendance at counseling sessions was linked with better weight loss, that was not true for every dieter. In some groups, people lost large amounts of weight even though they attended only a few counseling sessions.
The real question for researchers, Dr. Sacks said, is what are the biological, psychological or social factors that influence whether a person can stick to any diet.
“The effect of any particular diet group is minuscule, but the effect of individual behavior is humongous,” Dr. Sacks said. “We had some people losing 50 pounds and some people gaining five pounds. That’s what we don’t have a clue about. I think in the future, researchers should focus less on the actual diet but on finding what is really the biggest governor of success in these individuals.”
That is the finding of the largest-ever controlled study of weight-loss methods published on Wednesday in The New England Journal of Medicine. More than 800 overweight adults in Boston and Baton Rouge, La., were assigned to one of four diets that reduced calories through different combinations of fat, carbohydrates and protein. Each plan cut about 750 calories from a participant’s normal diet, but no one ate fewer than 1,200 calories a day.
While the diets were not named, the eating plans were all loosely based on the principles of popular diets like Atkins, which emphasizes low carbohydrates; Dean Ornish, which is low-fat; or the Mediterranean diet, with less animal protein. All participants also received group or individual counseling.
After two years, every diet group had lost — and regained — about the same amount of weight regardless of what diet had been assigned. Participants lost an average of 13 pounds at six months and had maintained about 9 pounds of weight loss and a two-inch drop in waist size after two years. While the average weight loss was modest, about 15 percent of dieters lost more than 10 percent of their weight by the end of the study. Still, after about a year many returned to at least some of their usual eating habits.
The lesson, researchers say, is that people lose weight if they lower calories, but it does not matter how.
“It really does cut through the hype,” said Dr. Frank M. Sacks, the study’s lead author and professor of cardiovascular disease prevention at the Harvard School of Public Health. “It gives people lots of flexibility to pick a diet that they can stick with.”
Dr. Sacks said that to reduce bias the researchers avoided associating any of the diets with well-known commercial eating plans. While attendance at counseling sessions was linked with better weight loss, that was not true for every dieter. In some groups, people lost large amounts of weight even though they attended only a few counseling sessions.
The real question for researchers, Dr. Sacks said, is what are the biological, psychological or social factors that influence whether a person can stick to any diet.
“The effect of any particular diet group is minuscule, but the effect of individual behavior is humongous,” Dr. Sacks said. “We had some people losing 50 pounds and some people gaining five pounds. That’s what we don’t have a clue about. I think in the future, researchers should focus less on the actual diet but on finding what is really the biggest governor of success in these individuals.”
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