Friday, February 24, 2012
Just wanted to say....
I've been rocking it lately! Finally I'm feeling some confidence, right now I can say my backside is looking fabulous. Weight and measurements next week sometime...
Monday, February 20, 2012
Tuesday, February 7, 2012
The latest "Scientific" word
The latest scientific word is that it doesn’t matter which diet you choose: What counts is calories and if you eat too many of them—in whatever form—you’ll gain weight.
If that notion sounds a bit old-fashioned or runs counter to your latest weight-loss strategy, think again. A study published on Jan. 4 in the Journal of the American Medical Association shows what happens when you consume too many calories. Researchers at the Pennington Biomedical Research Center randomly assigned 25 healthy young men and women an extra 1,000 calories a day on a low-protein diet, a high-protein diet or a normal-protein diet for eight weeks.
The volunteers all gained about the same amount of body fat, regardless of which eating plan they followed. The moral of the story? If you’re trying to slim down, remember that calories still count.
Here are 10 surprising facts about calories:
1. Why We’re Getting Fat
The average American eats 300 more calories daily than in 1985. Added sweeteners provide 23 percent of the extra calories; added fats provide another 24 percent.
Eating 300 extra calories a day for a year will pile on about 31 pounds. (Math hint: you have to eat 3,500 extra calories to gain one pound.) What’s more, one-third of Americans are getting nearly half of their daily calories from junk food, according the USDA.
2. Exercise Machines Lie about Calories
Don’t count on your treadmill to tell you how many calories you’re burning. A study from the University of California, San Francisco, found that, on average, exercise machines overestimate calories burned by 19 percent. The errors ranged from seven percent on a stationary bike to 42 percent on an elliptical machine.
For a more accurate count, experts suggest entering a slightly lower weight. You can also get a rough estimate of how many calories you’re burning per mile of running by multiplying your weight by 0.75. Multiply your weight by 0.53 for an estimate of calories burned per mile of walking.
3. Foods with Negative Calories
The idea here is that your body burns more calories in digesting certain foods, like celery, than the foods provide. Sorry. It’s just not so.
4. Fidget Away 350 Calories a Day
Lore from the famous fidgeting study has made the rounds since 2005 when a Mayo Clinic researcher showed that lean people burn 350 more calories daily than overweight people. That’s true, but twiddling your thumbs won’t do it.
The research actually showed that those lean people move more—they pace, they take the stairs, they spend two more hours a day on their feet than the not-so-lean. Try that and you may find yourself a lot lighter next year.
5. Low-Fat Doesn’t Mean Low-Cal
Feeling virtuous because you’re buying low-fat versions of your food favorites? Here’s an eye-opener: two tablespoons of reduced-fat peanut butter gives you 187 calories. The same amount of regular has 191 calories. Half a cup of fat-free vanilla frozen yogurt contains 100 calories, compared to 104 for the same amount of regular.
6. Most of Us Are Clueless about Calories
According to a 2010 survey by the International Food Information Council Foundation, only 11 percent of Americans can accurately estimate the number of calories they should consume daily for someone their age, height, weight and amount of physical activity.
Not you? Take this Pop Quiz: (1) How many calories are in two slices of pizza? (2) How many in a basket of chips at a Mexican restaurant? (Answers: 1) 1,000; 2) 550.)
7. Muffins v. Donuts
Which has more calories? That depends to some extent on the size of the muffin and the embellishments on the donut, but on average, the donut is likelier to be lower in calories, even if its fat content may not be desirable.
8. Serving Sizes Can Be Deceptive
It’s easy to be fooled by food labels, since some snack foods may look like a portion for one person, but list a calorie count based on three servings. That means you’re getting triple the calories you expected from eating the entire portion.
For foods like potato or corn chips, a serving size may be as little as one ounce, and few of us have the willpower to stop after such a small portion.
9. Kissing Burns 2 Calories Per Minute
So says Bryant Stamford, PhD, professor and director of the health promotion center at the University of Louisville.
For a more intense calorie blaster, lock lips in unusual positions, such as a yoga “plank pose,” or alternate smooches with pushups as your partner lies on the ground.
10. Sex Burns Even More Calories
A hot time between the sheets can torch 144 calories per half an hour—or more—and the longer lovemaking lasts, the greater the calorie burn.
If that notion sounds a bit old-fashioned or runs counter to your latest weight-loss strategy, think again. A study published on Jan. 4 in the Journal of the American Medical Association shows what happens when you consume too many calories. Researchers at the Pennington Biomedical Research Center randomly assigned 25 healthy young men and women an extra 1,000 calories a day on a low-protein diet, a high-protein diet or a normal-protein diet for eight weeks.
The volunteers all gained about the same amount of body fat, regardless of which eating plan they followed. The moral of the story? If you’re trying to slim down, remember that calories still count.
Here are 10 surprising facts about calories:
1. Why We’re Getting Fat
The average American eats 300 more calories daily than in 1985. Added sweeteners provide 23 percent of the extra calories; added fats provide another 24 percent.
Eating 300 extra calories a day for a year will pile on about 31 pounds. (Math hint: you have to eat 3,500 extra calories to gain one pound.) What’s more, one-third of Americans are getting nearly half of their daily calories from junk food, according the USDA.
2. Exercise Machines Lie about Calories
Don’t count on your treadmill to tell you how many calories you’re burning. A study from the University of California, San Francisco, found that, on average, exercise machines overestimate calories burned by 19 percent. The errors ranged from seven percent on a stationary bike to 42 percent on an elliptical machine.
For a more accurate count, experts suggest entering a slightly lower weight. You can also get a rough estimate of how many calories you’re burning per mile of running by multiplying your weight by 0.75. Multiply your weight by 0.53 for an estimate of calories burned per mile of walking.
3. Foods with Negative Calories
The idea here is that your body burns more calories in digesting certain foods, like celery, than the foods provide. Sorry. It’s just not so.
4. Fidget Away 350 Calories a Day
Lore from the famous fidgeting study has made the rounds since 2005 when a Mayo Clinic researcher showed that lean people burn 350 more calories daily than overweight people. That’s true, but twiddling your thumbs won’t do it.
The research actually showed that those lean people move more—they pace, they take the stairs, they spend two more hours a day on their feet than the not-so-lean. Try that and you may find yourself a lot lighter next year.
5. Low-Fat Doesn’t Mean Low-Cal
Feeling virtuous because you’re buying low-fat versions of your food favorites? Here’s an eye-opener: two tablespoons of reduced-fat peanut butter gives you 187 calories. The same amount of regular has 191 calories. Half a cup of fat-free vanilla frozen yogurt contains 100 calories, compared to 104 for the same amount of regular.
6. Most of Us Are Clueless about Calories
According to a 2010 survey by the International Food Information Council Foundation, only 11 percent of Americans can accurately estimate the number of calories they should consume daily for someone their age, height, weight and amount of physical activity.
Not you? Take this Pop Quiz: (1) How many calories are in two slices of pizza? (2) How many in a basket of chips at a Mexican restaurant? (Answers: 1) 1,000; 2) 550.)
7. Muffins v. Donuts
Which has more calories? That depends to some extent on the size of the muffin and the embellishments on the donut, but on average, the donut is likelier to be lower in calories, even if its fat content may not be desirable.
8. Serving Sizes Can Be Deceptive
It’s easy to be fooled by food labels, since some snack foods may look like a portion for one person, but list a calorie count based on three servings. That means you’re getting triple the calories you expected from eating the entire portion.
For foods like potato or corn chips, a serving size may be as little as one ounce, and few of us have the willpower to stop after such a small portion.
9. Kissing Burns 2 Calories Per Minute
So says Bryant Stamford, PhD, professor and director of the health promotion center at the University of Louisville.
For a more intense calorie blaster, lock lips in unusual positions, such as a yoga “plank pose,” or alternate smooches with pushups as your partner lies on the ground.
10. Sex Burns Even More Calories
A hot time between the sheets can torch 144 calories per half an hour—or more—and the longer lovemaking lasts, the greater the calorie burn.
Sunday, January 22, 2012
6 mini's or 3 square meals?
Which will help me slim down-6 mini meals or 3 squares? I get this question a lot, especially from people who are trying to slim down, because I'm a registered dietitian and nutrition editor of EatingWell Magazine. It's a common question, especially among dieters looking to get an extra edge on their weight loss.
Many experts say it's best to eat mini meals every few hours. The idea behind it is this: eating frequently may help curb your appetite and stabilize your blood sugar-preventing the dips that leave you feeling hungry-which makes slimming down more doable.
But recent research, published in the journal Obesity, suggests that grazing on multiple mini meals won't promote weight loss any more than sticking to three squares. When overweight or obese dieters spread a very-low-calorie diet over six meals, their appetite and hunger were no different than when they ate the same diet in three daily meals. And, truth be told, these findings support older, similar research.
So what's that mean for you? How much you eat is more important than how often you eat. (Find out how many calories you should be eating here.) If eating more often causes you to overeat-say multiple meals turn into all-day grazing-try eating fewer meals. But if you're a three-meal-a-day person who gorges each time you sit down because you're so famished, adding in a snack or two, even three, might help.
Don't Miss: Eat These Snacks to Burn Fat
Whatever you choose, including fiber-fruits, vegetables and whole grains-and lean protein in your meals and snacks is essential when you're dieting, as both nutrients provide staying power to keep you feeling full until you eat next.
What works best for you when you're dieting: multiple, smaller meals or just 3 squares?
By Brierley Wright, M.S., R.D.
Brierley's interest in nutrition and food come together in her position as nutrition editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.
Many experts say it's best to eat mini meals every few hours. The idea behind it is this: eating frequently may help curb your appetite and stabilize your blood sugar-preventing the dips that leave you feeling hungry-which makes slimming down more doable.
But recent research, published in the journal Obesity, suggests that grazing on multiple mini meals won't promote weight loss any more than sticking to three squares. When overweight or obese dieters spread a very-low-calorie diet over six meals, their appetite and hunger were no different than when they ate the same diet in three daily meals. And, truth be told, these findings support older, similar research.
So what's that mean for you? How much you eat is more important than how often you eat. (Find out how many calories you should be eating here.) If eating more often causes you to overeat-say multiple meals turn into all-day grazing-try eating fewer meals. But if you're a three-meal-a-day person who gorges each time you sit down because you're so famished, adding in a snack or two, even three, might help.
Don't Miss: Eat These Snacks to Burn Fat
Whatever you choose, including fiber-fruits, vegetables and whole grains-and lean protein in your meals and snacks is essential when you're dieting, as both nutrients provide staying power to keep you feeling full until you eat next.
What works best for you when you're dieting: multiple, smaller meals or just 3 squares?
By Brierley Wright, M.S., R.D.
Brierley's interest in nutrition and food come together in her position as nutrition editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.
Explain this....
So my scale isn't showing a HUGE difference in weight lost (matter of fact I've gained a few >_< ) yet my pants don't fit. And I'm not talking just a little give ...
Can someone elaborate? I have NO pants that fit!! I'm too big for my size 12, size 16 is WAY too big and 14 won't stay up either?! What on earth? To make things worse my pants bunch up (a lot) when I wear a belt, which looks worse, in my opinion, than just pulling them up every once in awhile. Ack.
Can someone elaborate? I have NO pants that fit!! I'm too big for my size 12, size 16 is WAY too big and 14 won't stay up either?! What on earth? To make things worse my pants bunch up (a lot) when I wear a belt, which looks worse, in my opinion, than just pulling them up every once in awhile. Ack.
Tuesday, January 17, 2012
I'm going to barf...
That's pretty much how I felt going into the gym to meet up with my trainer. Why you ask? The prospect of being weighed and measured and coming up short. I'm so disappointed in myself. I didn't work hard enough, 5 days a week in the gym and not much of an improvement. I'm not only disappointed I'm heartbroken.
Stats:
4lbs lost
36.2% body fat (down)
63.8% lean body mass (up)
121.3lbs lean body mass (up)
Waist- 34 1/4" 2 inches (down)
46 3/4" hips (down, my hips don't lie...lol)
12 1/2" R. Arm ( up one inch, ack welcome to the gun show)
24 1/2" R. Thigh
16" R. Calf (down an inch ... I think)
Had I been in the correct frame of mind I would've remembered to note down my starting measurements 4 weeks ago, but alas I only focused on my failure to produce big numbers in a downward trend. After a quick session I promptly kicked my own butt and did far too much. I may not be able to walk tomorrow, but that's what I deserve.
I can't even express in words how disappointed I am. Failure isn't an option, I'm sick and tired of being the fat girl... or the one that has an awesome personality. For once I want to be the hot chick... ::sigh:: wishful thinking right?
Stats:
4lbs lost
36.2% body fat (down)
63.8% lean body mass (up)
121.3lbs lean body mass (up)
Waist- 34 1/4" 2 inches (down)
46 3/4" hips (down, my hips don't lie...lol)
12 1/2" R. Arm ( up one inch, ack welcome to the gun show)
24 1/2" R. Thigh
16" R. Calf (down an inch ... I think)
Had I been in the correct frame of mind I would've remembered to note down my starting measurements 4 weeks ago, but alas I only focused on my failure to produce big numbers in a downward trend. After a quick session I promptly kicked my own butt and did far too much. I may not be able to walk tomorrow, but that's what I deserve.
I can't even express in words how disappointed I am. Failure isn't an option, I'm sick and tired of being the fat girl... or the one that has an awesome personality. For once I want to be the hot chick... ::sigh:: wishful thinking right?
Weigh in...
So today I might be doing a weigh in with my new trainer... yep another one. Sabrina moved on to the fire department and I wasn't seeing the results I wanted from my next trainer, so yep now for the first time EVER I'm working with a male. Shocking I know. I'm actually pretty surprised I'm able to do it without wiggin' out. I'm very comfortable with him ... and I'm getting results, I think, or at the very least I feel better. So its been awhile since I posted a picture of the baby machine, the oven isn't the same since #3 but maybe I'll feel comfortable with it once again.... maybe, eventually.
I'll let you know the final stats after tonight...eek!
I'll let you know the final stats after tonight...eek!
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