Week 20
Week 20 weight loss = 1 pound
Total Weight Loss = 28 pounds
Week 20 % Weight Loss = 0.39%
Total % Weight Loss = 10.03%
So things are still just going down slow and steady. Next week is a new month and I plan to be down 30 pounds. Sound good?
So I just thought I'd tell you about my delicious lunch that I had today. So as you saw in my previous post, my car was wrecked. It ended up getting totalled. So I bought a new one (2011 Hyundai Sonata) and it had a recall to align the steering that needed to be done today. Typically I go home for lunch to save money and calories. I forgot to pack a lunch to take with me today. SO, I went with my coworkers to get some food @ the gas station.
1 Oscar Meyer Deli Creations Turkey, Ham, Swiss, and Cheddar lunchable = 340 calories
1 pkg Blue Diamond Lime n Chili Almonds = 260 calories
1 pkg of Kellogg's Cherry Fruity Snacks = 160 calories
1 Diet Dr Pepper = 0 calories
1 Snyder's Chocolate Dipped Pretzel (that's right, just one!) = 28 calories
Total Gas Station Lunch Calories = 788 calories!
So not TOO bad for a gas station lunch, but not great. There wasn't any fresh fruit or vegetables @ the gas station, that would have been a better option than the Fruity Snacks. It probably would have been less calories to get some baked potato chips instead of the almonds. But the almonds were really tasty and there are great health benefits from almonds, so I don't feel too bad. Overall I am pretty pleased with my gas station lunch. It's hard to find healthy choices, especially at a ghetto gas station on S. Main street in SLC.
Wednesday, September 29, 2010
Tuesday, September 21, 2010
Please accept this as my absence note...............................
Sorry for not posting for the last week. I had every intention to post last Wednesday night after work and going to the gym. But unfortunately this................................................
"Beverages Total 22% of US Calories - But Who's Counting"
MARCH 2007
AMERICANS DRINK ALMOST a quarter of our daily calories, according to a new analysis of government dietary data. And when we consume sweetened, high-calorie beverages, adds a Penn State study of mealtime habits, we don’t compensate by cutting back on the calories from solid food. Those two new findings add up to a double dose of alarm about the role of "liquid calories” in the American diet.
The What America Drinks report, commissioned by the Milk Processor Education Program, used data from more than 10,000 Americans, ages four and up, collected by the government’s National Health and Nutrition Examination Survey (NHANES) between 1999-2000 and 2001-2002. The report found that calories from beverages make up 22% of the total energy intake in the average US diet. Half of the added sugar that Americans consume comes from beverages, according to the analysis.
But many people don’t “count” liquid calories—just those from foods they eat, warns dietitian Carolyn O’Neil, RD, a spokesperson for the report. “People just may not be aware of how these calories are sneaking into their diet.… and not understanding what an impact it has on body weight.”
What America Drinks found that in a typical day the average American consumes:
38 ounces of water
17.5 ounces of sugar-sweetened beverages such as soft drinks (which alone added up to 12 ounces daily) and teas
8.9 ounces of coffee (which may also be sweetened)
7.5 ounces of milk.
Soft drinks were found to be the source of 36% of all added sugars and 6.4% of total calories in the American diet. Nearly half of all Americans drink at least one sugary soft drink on any given day, according to the report.
BUT WHEN PEOPLE CONSUME sugared beverages, do they balance those extra liquid calories by reducing portion sizes on their plates or by eating less of the solid food they’re served? That’s the question Penn State researchers, led by nutritional sciences professor Barbara J. Rolls, PhD, and doctoral candidate Julie Flood, set out to answer.
The research team invited 33 adults—18 women and 15 men—to eat lunch once a week for six weeks. In this cross over design study, the same foods were served at each lunch, but the accompanying beverage was rotated among cola, diet cola or water. Two different portion sizes—12 ounces and 18 ounces—were also tested.
The study, published in the Journal of the American Dietetic Association, found that subjects ate approximately the same amount of solid food, regardless of which beverage was served. So total calories consumed shot up when a sugared soft drink was the beverage du jour.
Similarly, the bigger the beverage served, the more the participants drank. When the cola serving size increased 50%, from 12 to 18 ounces, men drank 26% more liquid calories and women drank 10% more.
The findings support the idea that liquids are less filling than solid food—making beverages especially dangerous for those trying to control their calories. People have a different mindset about drinking versus eating, Rolls adds, and thirst and hunger are actually governed by separate mechanisms in the body.
Looking to put a stopper on your liquid calorie consumption? The Healthy Beverage Guidelines, released last year, can help. Switching to diet beverages can be a good first step, and low-fat milk is important for dietary calcium and vitamin D. Ultimately, though, nothing beats plain old water for quenching your thirst—with zero added calories.
So as you are watching your food intake, make sure you also pay attention to your beverage intake. It can be really easy to have the calories add up quick, especially since we typically drink 2 or more portions of fluids at a setting. As the article stated, there are a lot of options for beverages to help you conserve calories. The debate between regular drinks verses diet drinks will be ongoing and ever changing. If you are undecided with what side you want to choose there is an easier decision to make. Choose water! Water is great for you. It's calorie free, can help prevent diseases, help with weight loss when included in a healthy diet and exercise program, properly hydrate you, help with your physical appearance (can we say clearer complexion?), and much more. Plus it's free! My goal for this week is to try to get at least 64oz of water per day. So grab your reusable water bottle (let's save the environment too!) and fill it up multiple times throughout the day. I will be doing just that. Bottoms up!
distracted me on my way home from work last Wednesday night. Yup, after 3 1/2 years of living in Utah, Peppie and I were involved in a car accident. Note that I said involved, not the cause. We were just patiently yielding at a green light waiting to turn left, and a fun ol' Utah driver decided to run his red light and hit Peppie and a Tahoe. So I blame the Utah driver for my broken car, wacky equilibrium, and blog posting absence. So let's catch you up on the weight loss now.
Week 19
Week Weight Loss = 2 pounds
Total Weight Loss = 26 pounds
Week % Weight Loss = 0.7%
Total % Weight Loss = 9.32%
So rock on! A broken toe will not stop the weight loss. A wacky equilibrium making it hard to stand on two feet without falling over will not stop the weight loss. I am realizing the only thing that will stop my weight loss is me. Outside factors are going to happen all the time. It would be easy to just stop and give up when things like this happen, but I can't. This is important to me now. I've seen how much losing weight has done for my overall health, appearance (I know I need to post a new picture, but I don't have one yet. Soon, I will post one, soon...), and self esteem. I just have to keep motivated. When things get hard and I mess up, I'm not going to stop. All I need to do is fix what went wrong and keep on going. There is no point of even starting over, just pick up where I left off and keep going. So there is my motivational/emotional soap box for the night.
Now onto my nutritional soap box. One of my favorite nutrition newsletter is the Tufts University Health and Nutrition Letter (I should have gone to school there. Maybe Grad School?). This week I was reading some old articles and stumbled upon this great treasure. I have been trying to increase my water consumption, and this article really helped. I hope you enjoy it.
Tufts University Health & Nutrition Letter
The Friedman School of Nutrition Science and Policy
"Beverages Total 22% of US Calories - But Who's Counting"
MARCH 2007
AMERICANS DRINK ALMOST a quarter of our daily calories, according to a new analysis of government dietary data. And when we consume sweetened, high-calorie beverages, adds a Penn State study of mealtime habits, we don’t compensate by cutting back on the calories from solid food. Those two new findings add up to a double dose of alarm about the role of "liquid calories” in the American diet.
The What America Drinks report, commissioned by the Milk Processor Education Program, used data from more than 10,000 Americans, ages four and up, collected by the government’s National Health and Nutrition Examination Survey (NHANES) between 1999-2000 and 2001-2002. The report found that calories from beverages make up 22% of the total energy intake in the average US diet. Half of the added sugar that Americans consume comes from beverages, according to the analysis.
But many people don’t “count” liquid calories—just those from foods they eat, warns dietitian Carolyn O’Neil, RD, a spokesperson for the report. “People just may not be aware of how these calories are sneaking into their diet.… and not understanding what an impact it has on body weight.”
What America Drinks found that in a typical day the average American consumes:
38 ounces of water
17.5 ounces of sugar-sweetened beverages such as soft drinks (which alone added up to 12 ounces daily) and teas
8.9 ounces of coffee (which may also be sweetened)
7.5 ounces of milk.
Soft drinks were found to be the source of 36% of all added sugars and 6.4% of total calories in the American diet. Nearly half of all Americans drink at least one sugary soft drink on any given day, according to the report.
BUT WHEN PEOPLE CONSUME sugared beverages, do they balance those extra liquid calories by reducing portion sizes on their plates or by eating less of the solid food they’re served? That’s the question Penn State researchers, led by nutritional sciences professor Barbara J. Rolls, PhD, and doctoral candidate Julie Flood, set out to answer.
The research team invited 33 adults—18 women and 15 men—to eat lunch once a week for six weeks. In this cross over design study, the same foods were served at each lunch, but the accompanying beverage was rotated among cola, diet cola or water. Two different portion sizes—12 ounces and 18 ounces—were also tested.
The study, published in the Journal of the American Dietetic Association, found that subjects ate approximately the same amount of solid food, regardless of which beverage was served. So total calories consumed shot up when a sugared soft drink was the beverage du jour.
Similarly, the bigger the beverage served, the more the participants drank. When the cola serving size increased 50%, from 12 to 18 ounces, men drank 26% more liquid calories and women drank 10% more.
The findings support the idea that liquids are less filling than solid food—making beverages especially dangerous for those trying to control their calories. People have a different mindset about drinking versus eating, Rolls adds, and thirst and hunger are actually governed by separate mechanisms in the body.
Looking to put a stopper on your liquid calorie consumption? The Healthy Beverage Guidelines, released last year, can help. Switching to diet beverages can be a good first step, and low-fat milk is important for dietary calcium and vitamin D. Ultimately, though, nothing beats plain old water for quenching your thirst—with zero added calories.
So as you are watching your food intake, make sure you also pay attention to your beverage intake. It can be really easy to have the calories add up quick, especially since we typically drink 2 or more portions of fluids at a setting. As the article stated, there are a lot of options for beverages to help you conserve calories. The debate between regular drinks verses diet drinks will be ongoing and ever changing. If you are undecided with what side you want to choose there is an easier decision to make. Choose water! Water is great for you. It's calorie free, can help prevent diseases, help with weight loss when included in a healthy diet and exercise program, properly hydrate you, help with your physical appearance (can we say clearer complexion?), and much more. Plus it's free! My goal for this week is to try to get at least 64oz of water per day. So grab your reusable water bottle (let's save the environment too!) and fill it up multiple times throughout the day. I will be doing just that. Bottoms up!
Tuesday, September 7, 2010
Ban the Under Doggies! No More Under Doggies!
Week 17
Week 17 Weight Loss = 3 pounds
% Weight Loss for Week 17 = 1.2%
Total Weight Loss = 24 pounds (If I make it to 25 pounds next week, I will take a new picture for the blog.)
Total % Weight Loss = 8.8%
So for the past couple weeks (okay, okay.....month!) my weight loss results have been quite a bit under what I have been wanting them to be. I could make up a lot of excuses, which I will just for fun.
Vacations - In the month of July I was out of town every weekend, except one.
Too Hot - It's sometimes uncomfortable to work out when it's hot outside and inside.
Birthday - Calories don't count on birthdays. Remember?
Stress of getting older - Calories do count on birthdays, especially when your body is getting older and unable to tolerate them like they used to when you were young. So why bother, you can't prevent getting older. Calories go right to the thighs!
Plateau - Oh, I'm just on a plateau right now. This weight loss thing will start working again later.
Yup, that's right. You did say it. LAME EXCUSES! I did use all of those excuses, except for one. Can you guess which one? So enough of that. This week's weight loss rocked! Which is funny, because I could have totally used one of the best excuses ever (I broke/ sprained/ jammed my big toe giving my niece an under doggie on the swing set. Watch out for that cement side walk!) and yet I didn't. Instead I sucked it up and worked out anyways. My injury occurred on Saturday, yet I went to the gym and did a Zumba video at home on Monday. Perhaps my Zumba form wasn't the best with putting most of my weight on the side of my foot, but I still burned some calories. So no more blaming it on this and that. The only person/thing to blame for my lack of results for the last month is me. I am sick of having under doggie weight loss results. So for now on I am banning the under doggie from my life (sorry Sadie, I will just have to teach you how to swing on the swing set properly next time). My results are going to be consistent. My techniques are going to be consistent - daily physical activity, monitoring caloric intake to caloric output (thank you Fatsecret.com!), and making healthy food choices. Good luck to you all. I'll check back in with you next week, and once again the results are going to rock!
*Disclaimer: When giving someone an under doggie while pushing them on a swing set, it is best form to watch where you are running. Especially if you are in a playground with a large cement barrier/ sidewalk in close proximity. Cement + open toe sandals + a church dress + not paying attention to where you are going = pain and embarrassment. Especially when your 6 year old nephew is laughing and tells you he saw your underwear as you are laying on your stomach with grass stains on your face and a very injured big toe. Ban the under doggies!
Week 17 Weight Loss = 3 pounds
% Weight Loss for Week 17 = 1.2%
Total Weight Loss = 24 pounds (If I make it to 25 pounds next week, I will take a new picture for the blog.)
Total % Weight Loss = 8.8%
So for the past couple weeks (okay, okay.....month!) my weight loss results have been quite a bit under what I have been wanting them to be. I could make up a lot of excuses, which I will just for fun.
Vacations - In the month of July I was out of town every weekend, except one.
Too Hot - It's sometimes uncomfortable to work out when it's hot outside and inside.
Birthday - Calories don't count on birthdays. Remember?
Stress of getting older - Calories do count on birthdays, especially when your body is getting older and unable to tolerate them like they used to when you were young. So why bother, you can't prevent getting older. Calories go right to the thighs!
Plateau - Oh, I'm just on a plateau right now. This weight loss thing will start working again later.
Yup, that's right. You did say it. LAME EXCUSES! I did use all of those excuses, except for one. Can you guess which one? So enough of that. This week's weight loss rocked! Which is funny, because I could have totally used one of the best excuses ever (I broke/ sprained/ jammed my big toe giving my niece an under doggie on the swing set. Watch out for that cement side walk!) and yet I didn't. Instead I sucked it up and worked out anyways. My injury occurred on Saturday, yet I went to the gym and did a Zumba video at home on Monday. Perhaps my Zumba form wasn't the best with putting most of my weight on the side of my foot, but I still burned some calories. So no more blaming it on this and that. The only person/thing to blame for my lack of results for the last month is me. I am sick of having under doggie weight loss results. So for now on I am banning the under doggie from my life (sorry Sadie, I will just have to teach you how to swing on the swing set properly next time). My results are going to be consistent. My techniques are going to be consistent - daily physical activity, monitoring caloric intake to caloric output (thank you Fatsecret.com!), and making healthy food choices. Good luck to you all. I'll check back in with you next week, and once again the results are going to rock!
*Disclaimer: When giving someone an under doggie while pushing them on a swing set, it is best form to watch where you are running. Especially if you are in a playground with a large cement barrier/ sidewalk in close proximity. Cement + open toe sandals + a church dress + not paying attention to where you are going = pain and embarrassment. Especially when your 6 year old nephew is laughing and tells you he saw your underwear as you are laying on your stomach with grass stains on your face and a very injured big toe. Ban the under doggies!
Thursday, September 2, 2010
Does Everyone Have Your Buddy?
Week 16
Weight Loss for Week 16 = 1 pound
Total Weight Loss = 21 pounds
% Weight Loss for Week 16 = 0.4%
Total % Weight Loss = 7.66%
Week 15
Weight Loss for Week 15 = 1 pound
Total Weight Loss = 20 pounds
% Weight Loss for Week 15 = 0.4%
Total % Weight Loss = 7.3%
Sorry for the absence of my blogging last week. I just couldn't decide what I wanted to blog about. I'm pretty much getting sick of this plateau that I seem to be stuck on. It's flat, it's boring, and not very exciting to report on 1 pound down, 1 pound up. But don't you fret, I'm back and I am using my buddies to help.
So all three of us involved in the weight loss challenge, "Unleash the Skinny Girls!", have plateaued. We have thought of incentives to help us be motivated more, but they just don't seem to be helping. I mean, one of us has a brand new IPhone waiting to be used when she gets down another 10 pounds. It's not me, but hot dog, that would be a pretty nice incentive. Yet, none of us seem to be motivated on a day to day basis. Yes, there has been some perks of the 20 pound weight loss so far. My clothes are all baggy and getting too big. I went shopping this last weekend and bought a size Large instead of an Extra Large, and now I'm thinking I probably should have gotten a medium size. Went to Lagoon with friends last weekend and I fit in the seats so much better than before. Those are all great perks of the weight loss, but it just hasn't seemed to be everlasting throughout the week. UNTIL.....I found my buddies again. All three of us have decided we're sick of this and we're getting off the plateau. So we're using FatSecret.com diligently and tracking all of our calories EVERY DAY and we are trying to be under 1700 calories EVERY DAY. I am checking their food diaries and they are checking mine. So far it's really helping me. I've been more conscious of what and how much I'm eating. I also am trying to be active EVERY DAY for at least 30 minutes or more. One of my friends had suggested trying out the 30 Day Shred DVD by Jillian Michaels. Last night was my first night using it, and it kicked my butt! So thank you buddies. Thank you for your suggestions and recommendations (keep them coming!). Thank you for helping me stick to my goals when we hang out. Thank you for asking me how it is going each time I see you. Thank you for reading my blog (I have over 1000 hits on my blog now, whoa!). Thank you for working on this with me so we can succeed together. You all rock. Now it's my turn to ROCK IT OUT for this next weigh in on Tuesday.
P.S. I promise to blog next Tuesday night. It will be interesting too. :) No more slacking off. I also plan to post new pictures once I get down to 25 pounds. 4 more to go!
Weight Loss for Week 16 = 1 pound
Total Weight Loss = 21 pounds
% Weight Loss for Week 16 = 0.4%
Total % Weight Loss = 7.66%
Week 15
Weight Loss for Week 15 = 1 pound
Total Weight Loss = 20 pounds
% Weight Loss for Week 15 = 0.4%
Total % Weight Loss = 7.3%
Sorry for the absence of my blogging last week. I just couldn't decide what I wanted to blog about. I'm pretty much getting sick of this plateau that I seem to be stuck on. It's flat, it's boring, and not very exciting to report on 1 pound down, 1 pound up. But don't you fret, I'm back and I am using my buddies to help.
So all three of us involved in the weight loss challenge, "Unleash the Skinny Girls!", have plateaued. We have thought of incentives to help us be motivated more, but they just don't seem to be helping. I mean, one of us has a brand new IPhone waiting to be used when she gets down another 10 pounds. It's not me, but hot dog, that would be a pretty nice incentive. Yet, none of us seem to be motivated on a day to day basis. Yes, there has been some perks of the 20 pound weight loss so far. My clothes are all baggy and getting too big. I went shopping this last weekend and bought a size Large instead of an Extra Large, and now I'm thinking I probably should have gotten a medium size. Went to Lagoon with friends last weekend and I fit in the seats so much better than before. Those are all great perks of the weight loss, but it just hasn't seemed to be everlasting throughout the week. UNTIL.....I found my buddies again. All three of us have decided we're sick of this and we're getting off the plateau. So we're using FatSecret.com diligently and tracking all of our calories EVERY DAY and we are trying to be under 1700 calories EVERY DAY. I am checking their food diaries and they are checking mine. So far it's really helping me. I've been more conscious of what and how much I'm eating. I also am trying to be active EVERY DAY for at least 30 minutes or more. One of my friends had suggested trying out the 30 Day Shred DVD by Jillian Michaels. Last night was my first night using it, and it kicked my butt! So thank you buddies. Thank you for your suggestions and recommendations (keep them coming!). Thank you for helping me stick to my goals when we hang out. Thank you for asking me how it is going each time I see you. Thank you for reading my blog (I have over 1000 hits on my blog now, whoa!). Thank you for working on this with me so we can succeed together. You all rock. Now it's my turn to ROCK IT OUT for this next weigh in on Tuesday.
P.S. I promise to blog next Tuesday night. It will be interesting too. :) No more slacking off. I also plan to post new pictures once I get down to 25 pounds. 4 more to go!
Wednesday, August 18, 2010
I'm Having a Relationship with my Pizza
Week 14
Week 14 Weight Loss = 3 pounds
Week 14 % Weight Loss = 1.16%
Total Weight Loss = 19 pounds
Total % Weight Loss = 6.93%
Well this week things are looking like they are going to get back on track. I lost some of the weight that I regained last week. Overall I had a great week when it came to my diet. I actually ate out quite a bit (I need to go grocery shopping!) but I chose healthy options the majority of the time and stuck to my calorie goals. It also helped that I got a major food borne illness TWICE this past week. The first time was on Wednesday/Thursday and I just had stomach pains. Friday it hit me like a rock after eating at Tickles Greek restaurant. I will never EVER eat there again and don't recommend it to anyone, even though I am pretty sure it was probably from something else I previously ate. I also did really well with my physical activity level too. So I am just going to try to stick to the plan this week and hopefully next week I will have a weight loss too. No more roller coaster weight loss ride!
This past week I went and saw Eat, Pray, Love. I really enjoyed the book and recommend you read the book even if you didn't care for the movie all that much. The movie storyline was pretty slow, but the cinematography was beautiful and the whole concept is very enticing. The food stylists did a really good job. If you haven't seen it yet, I don't recommend seeing it on an empty stomach. This was one of my favorite parts of the movie. I like her justification in eating pizza in Naples. I mean come on! You're in Naples! When I go to Italy (the overall prize/ goal for the end of the weight loss journey) I do plan on eating pizza (maybe a whole pizza to myself!). I've been learning how to enjoy the foods that I love without feeling guilty about eating them. All foods are allowed in my diet. It just takes a little bit of adjustments in other areas when I indulge. I'm still working out the kinks in the process, but so far I can tell it's going to work out in the long run. Luckily if my plan does work I won't be having to go buy big girl jeans very much longer! :) Enjoy the clip!
Week 14 Weight Loss = 3 pounds
Week 14 % Weight Loss = 1.16%
Total Weight Loss = 19 pounds
Total % Weight Loss = 6.93%
Well this week things are looking like they are going to get back on track. I lost some of the weight that I regained last week. Overall I had a great week when it came to my diet. I actually ate out quite a bit (I need to go grocery shopping!) but I chose healthy options the majority of the time and stuck to my calorie goals. It also helped that I got a major food borne illness TWICE this past week. The first time was on Wednesday/Thursday and I just had stomach pains. Friday it hit me like a rock after eating at Tickles Greek restaurant. I will never EVER eat there again and don't recommend it to anyone, even though I am pretty sure it was probably from something else I previously ate. I also did really well with my physical activity level too. So I am just going to try to stick to the plan this week and hopefully next week I will have a weight loss too. No more roller coaster weight loss ride!
This past week I went and saw Eat, Pray, Love. I really enjoyed the book and recommend you read the book even if you didn't care for the movie all that much. The movie storyline was pretty slow, but the cinematography was beautiful and the whole concept is very enticing. The food stylists did a really good job. If you haven't seen it yet, I don't recommend seeing it on an empty stomach. This was one of my favorite parts of the movie. I like her justification in eating pizza in Naples. I mean come on! You're in Naples! When I go to Italy (the overall prize/ goal for the end of the weight loss journey) I do plan on eating pizza (maybe a whole pizza to myself!). I've been learning how to enjoy the foods that I love without feeling guilty about eating them. All foods are allowed in my diet. It just takes a little bit of adjustments in other areas when I indulge. I'm still working out the kinks in the process, but so far I can tell it's going to work out in the long run. Luckily if my plan does work I won't be having to go buy big girl jeans very much longer! :) Enjoy the clip!
Wednesday, August 11, 2010
ADVICE IS FLOWING..................
Well.......I have poor news to report once again. The roller coaster continues on. Once again I have to report a weight gain instead of a weight loss. In fact, the 5 pounds that I lost last week I regained this week. I am stuck in a plateau that I just can't seem to break out of. As friends and coworkers have asked me about how my weight loss is going over the past couple of weeks/month I have received quite the variety of advice. Most of the advice is based upon people suggesting that I take this supplement, try this diet (Atkins, South Beach, High Protein/ Low Carb), and the most frequently suggested is hCG diet. You know "The Diet 'They' Don't Want You To Know About" because the government and health officials don't want the U.S. population to be healthy and skinny. So I am about to step up onto my soap box and give many reasons as to why I would NEVER consider using the hCG diet/weight loss program. Your attention please.
#1 - YOU ARE STARVING YOUR BODY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I really shouldn't even have to explain this one. It's simple. Yes, on the HCG diet you will lose weight fast because you are starving on this diet. Yes, your body is living off of your fat stores - BUT your body is also living off of your lean body mass (muscles), depleting your bones (can we say osteoporosis?), and starving your brain when you are eating such a low calorie diet. "It is virtually impossible to meet your nutritional needs for carbohydrates, protein, fats, and fiber with less than 500 calories per day and the diet will most likely result in vitamin and mineral deficiencies. Minimum calorie levels are closer to 1200-1500 daily to satisfy hunger, fuel daily activities, and provide all the nutrients you need for good health each day." (Kathleen Zelman, MPH, RD, LD) The body uses carbohydrates first, proteins second, and fats last for energy production. So how is hCG reversing that process? How are you not burning through your lean body mass in the first phase of this diet? Yes, I would LOVE to lose 30 pounds in 30 days, but I would prefer not to kill my body in the process.
#2 - I would never start a diet that is NOT recommended by multiple medical organizations for decades.
The HCG diet has been around since the 50s. Dr Simeon's was the first person to make this dieting option public. From the good ol' Wikipedia site for Kevin Trudeau (the author who wrote, "Lose 30 Pounds in 30 Days! The Weight Loss Secrets "They" Don't Want You to Know About" which utilizes hCG and started the current hCG craze) states the following paragraph. "Critics say that as early as 1962, the Journal of the American Medical Association warned against the Simeon's Diet. In 1976, the FTC ordered clinics and promoters of the Simeon's Diet and hCG to inform prospective patients that there had not been "substantial evidence" to conclude hCG offered any benefit above that achieved on a restricted calorie diet. Clinical research trials published by the Journal of the American Medical Association and the American Journal of Clinical Nutrition have shown that hCG is ineffective as a weight-loss aid, citing "no statistically significant difference in the means of the two groups" and that "hCG does not appear to enhance the effectiveness of a rigidly imposed regimen for weight reduction." Kathleen Zelman, MPH RD LD, states "You will lose weight on the hCG diets but the weight loss will be the result of the very low-calorie or starvation-like diet, not the hCG injections." Kathleen goes on stating, "Although it may sound like a plausible weight loss plan, the scientific evidence for using hCG injections is lacking. In 1995, the British Journal of Clinical Pharmacology published an analysis of research showing no benefit of hCG in promoting weight loss. A December 2009 position paper of the American Society of Bariatric Physicians concluded they did not recommend hCG as a weight loss aid. Quack Watch.org director Stephen Barrett, MD tells WebMD that "scientific studies have demonstrated that hCG injections do not cause weight loss.” The list goes on and on of various medical organizations, doctors, and dietitians that warn against using hCG and the hCG diet.
#3 - I don't want to participate in a weight loss program that has a list of possible side effects.
It is virtually impossible to meet your nutritional needs for carbohydrates, protein, fats, and fiber with less than 500 calories per day and the diet will most likely result in vitamin and mineral deficiencies. "The Truth About hCG for Weight Loss", By Kathleen M. Zelman, MPH, RD, LD. http://www.webmd.com/diet/features/truth-about-hcg-for-weight-loss
Side effects of hCG include: increased risk of blood clots, headaches, restlessness and depression. Increased pregnancy symptoms are also a common side effect: breast tenderness, water retention, swelling and nausea. When overused, hCG can result in more serious side effects such as ovarian hyper stimulation syndrome (OHSS). http://www.hcgdietinfo.com/
So why are there Md's recommending patients to try hCG? Maybe it's because we live in a society where all we want is the fast and easy fix for EVERYTHING. We want our hot and ready pizza, 15 minute oil change, high speed Internet, 3G/ 4G phone service, and to lose 30 pounds in 30 days. We are obsessed with instant gratification and would rather try a weight loss plan that most of us (I dare say 9 out of 10 of us) know deep down is unhealthy. Over half of the American population is considered overweight or obese and we are searching for weight loss solutions that are quick and easy. It's hard to put in the effort, energy, discipline, and blessed time to lose weight the healthy and natural way. We want to look good for that cruise, class reunion, wedding in a couple of months and we can't take the time nor have the patience to do it healthy. I feel most of our society is full of procrastinators too (including me, I am a number one offender in procrastination). We know we need to lose weight to be healthy but we wait to try to lose weight until there is a reason to get skinny (bathing suit season) or our health is at risk. Our entire society needs a shift in prospective about weight loss. If we could shift the prospective of weight loss to be towards a healthy and long term lifestyle change a lot of fad diets would be eliminated, including hCG.
So, how do we get past the fad diets and start living a healthy lifestyle? It's all about lifestyle changes that are obtainable and long term. Do you really want to be taking hCG shots the rest of your life? Do you want to eat a ton of grapefruits everyday for the rest of your life? Fad diets are not long term. I found a fantastic short article that I am going to copy and paste from the American Dietetic Association's website on how to identify a fad diet. The next time your reading a magazine article about the newest diet, look at these different criteria outlined by the ADA and decide for yourself whether this is a good diet for you. My education and professional background has definitely helped me decide whether a diet is good or bad, but unfortunately a lot of us can be persuaded very easily into unhealthy weight loss plans. So I want to help you be able to decipher the information a little bit easier. Like I have been saying week after week, my weight loss plan is to eat a balanced diet with foods from all five food groups within my specific calorie range, increase physical activity, and be consistent on a day to day and week to week basis (my biggest downfall so far!). I am not going to use any medications, eliminate any foods or food groups, etc. This is my plan for the rest of my life, it has to be healthy and obtainable. Here's the article:
"Staying Away from Fad Diets"
American Dietetic Association
Eatright.org website
http://www.eatright.org/Public/content.aspx?id=6851
With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:
#1: Rapid Weight Loss
Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
#2: Quantities and Limitations
Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.
#3: Specific Food Combinations
There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.
#4: Rigid Menus
Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.
#5: No Need to Exercise
Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.
Another good article is "Weight loss: Choosing a diet that's right for you" by the Mayo Clinic Staff @ http://www.mayoclinic.com/print/weight-loss/NU00616/METHOD=print
So I have my dietitian and my plan. I just need to keep working at it and be consistent. No more slacking off after a good weight loss week. It's important for me to work physical activity and healthy eating into my life on a day to day basis. If you want help with knowing how many calories you need, I can help you. Another great resource available to EVERYONE is the http://www.mypyramid.org website. You can put in your demographics and it can help you determine your daily caloric needs. Then you can find a way, I use a website called Fatsecret.com, to track your calories to see how many calories you are eating daily. That way you can keep eating a variety of foods on a daily basis and just adjust your options as needed. Plus a lot of the calorie tracking websites also have a database for activities, so you can compare your calories taken in verses your calories put out. As we all know, the more calories you burn the more weight you lose. And it can be done in a safe and healthy way, no expensive shots needed.
I am now stepping off my soap box. Sorry if I offended anyone. I just needed to vent some frustrations with fad diet suggestions. Also I really want everyone to be successful in weight loss without harming their body. You only get one body in this life, it's important to treat it well and take care of it.
Resources:
http://www.mayoclinic.com/print/weight-loss/NU00616/METHOD=print
The Truth About hCG for Weight Loss
By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review
http://www.webmd.com/diet/features/truth-about-hcg-for-weight-loss
The Weight Loss Cure 'They' Don’t Want You to Know About
By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review
http://www.webmd.com/diet/features/weight-loss-cure-dont-want-you-to-know
http://www.mayoclinic.com/print/low-carb-diet/NU00279/METHOD=print
#1 - YOU ARE STARVING YOUR BODY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I really shouldn't even have to explain this one. It's simple. Yes, on the HCG diet you will lose weight fast because you are starving on this diet. Yes, your body is living off of your fat stores - BUT your body is also living off of your lean body mass (muscles), depleting your bones (can we say osteoporosis?), and starving your brain when you are eating such a low calorie diet. "It is virtually impossible to meet your nutritional needs for carbohydrates, protein, fats, and fiber with less than 500 calories per day and the diet will most likely result in vitamin and mineral deficiencies. Minimum calorie levels are closer to 1200-1500 daily to satisfy hunger, fuel daily activities, and provide all the nutrients you need for good health each day." (Kathleen Zelman, MPH, RD, LD) The body uses carbohydrates first, proteins second, and fats last for energy production. So how is hCG reversing that process? How are you not burning through your lean body mass in the first phase of this diet? Yes, I would LOVE to lose 30 pounds in 30 days, but I would prefer not to kill my body in the process.
#2 - I would never start a diet that is NOT recommended by multiple medical organizations for decades.
The HCG diet has been around since the 50s. Dr Simeon's was the first person to make this dieting option public. From the good ol' Wikipedia site for Kevin Trudeau (the author who wrote, "Lose 30 Pounds in 30 Days! The Weight Loss Secrets "They" Don't Want You to Know About" which utilizes hCG and started the current hCG craze) states the following paragraph. "Critics say that as early as 1962, the Journal of the American Medical Association warned against the Simeon's Diet. In 1976, the FTC ordered clinics and promoters of the Simeon's Diet and hCG to inform prospective patients that there had not been "substantial evidence" to conclude hCG offered any benefit above that achieved on a restricted calorie diet. Clinical research trials published by the Journal of the American Medical Association and the American Journal of Clinical Nutrition have shown that hCG is ineffective as a weight-loss aid, citing "no statistically significant difference in the means of the two groups" and that "hCG does not appear to enhance the effectiveness of a rigidly imposed regimen for weight reduction." Kathleen Zelman, MPH RD LD, states "You will lose weight on the hCG diets but the weight loss will be the result of the very low-calorie or starvation-like diet, not the hCG injections." Kathleen goes on stating, "Although it may sound like a plausible weight loss plan, the scientific evidence for using hCG injections is lacking. In 1995, the British Journal of Clinical Pharmacology published an analysis of research showing no benefit of hCG in promoting weight loss. A December 2009 position paper of the American Society of Bariatric Physicians concluded they did not recommend hCG as a weight loss aid. Quack Watch.org director Stephen Barrett, MD tells WebMD that "scientific studies have demonstrated that hCG injections do not cause weight loss.” The list goes on and on of various medical organizations, doctors, and dietitians that warn against using hCG and the hCG diet.
#3 - I don't want to participate in a weight loss program that has a list of possible side effects.
It is virtually impossible to meet your nutritional needs for carbohydrates, protein, fats, and fiber with less than 500 calories per day and the diet will most likely result in vitamin and mineral deficiencies. "The Truth About hCG for Weight Loss", By Kathleen M. Zelman, MPH, RD, LD. http://www.webmd.com/diet/features/truth-about-hcg-for-weight-loss
Side effects of hCG include: increased risk of blood clots, headaches, restlessness and depression. Increased pregnancy symptoms are also a common side effect: breast tenderness, water retention, swelling and nausea. When overused, hCG can result in more serious side effects such as ovarian hyper stimulation syndrome (OHSS). http://www.hcgdietinfo.com/
So why are there Md's recommending patients to try hCG? Maybe it's because we live in a society where all we want is the fast and easy fix for EVERYTHING. We want our hot and ready pizza, 15 minute oil change, high speed Internet, 3G/ 4G phone service, and to lose 30 pounds in 30 days. We are obsessed with instant gratification and would rather try a weight loss plan that most of us (I dare say 9 out of 10 of us) know deep down is unhealthy. Over half of the American population is considered overweight or obese and we are searching for weight loss solutions that are quick and easy. It's hard to put in the effort, energy, discipline, and blessed time to lose weight the healthy and natural way. We want to look good for that cruise, class reunion, wedding in a couple of months and we can't take the time nor have the patience to do it healthy. I feel most of our society is full of procrastinators too (including me, I am a number one offender in procrastination). We know we need to lose weight to be healthy but we wait to try to lose weight until there is a reason to get skinny (bathing suit season) or our health is at risk. Our entire society needs a shift in prospective about weight loss. If we could shift the prospective of weight loss to be towards a healthy and long term lifestyle change a lot of fad diets would be eliminated, including hCG.
So, how do we get past the fad diets and start living a healthy lifestyle? It's all about lifestyle changes that are obtainable and long term. Do you really want to be taking hCG shots the rest of your life? Do you want to eat a ton of grapefruits everyday for the rest of your life? Fad diets are not long term. I found a fantastic short article that I am going to copy and paste from the American Dietetic Association's website on how to identify a fad diet. The next time your reading a magazine article about the newest diet, look at these different criteria outlined by the ADA and decide for yourself whether this is a good diet for you. My education and professional background has definitely helped me decide whether a diet is good or bad, but unfortunately a lot of us can be persuaded very easily into unhealthy weight loss plans. So I want to help you be able to decipher the information a little bit easier. Like I have been saying week after week, my weight loss plan is to eat a balanced diet with foods from all five food groups within my specific calorie range, increase physical activity, and be consistent on a day to day and week to week basis (my biggest downfall so far!). I am not going to use any medications, eliminate any foods or food groups, etc. This is my plan for the rest of my life, it has to be healthy and obtainable. Here's the article:
"Staying Away from Fad Diets"
American Dietetic Association
Eatright.org website
http://www.eatright.org/Public/content.aspx?id=6851
With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:
#1: Rapid Weight Loss
Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
#2: Quantities and Limitations
Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.
#3: Specific Food Combinations
There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.
#4: Rigid Menus
Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.
#5: No Need to Exercise
Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.
Another good article is "Weight loss: Choosing a diet that's right for you" by the Mayo Clinic Staff @ http://www.mayoclinic.com/print/weight-loss/NU00616/METHOD=print
So I have my dietitian and my plan. I just need to keep working at it and be consistent. No more slacking off after a good weight loss week. It's important for me to work physical activity and healthy eating into my life on a day to day basis. If you want help with knowing how many calories you need, I can help you. Another great resource available to EVERYONE is the http://www.mypyramid.org website. You can put in your demographics and it can help you determine your daily caloric needs. Then you can find a way, I use a website called Fatsecret.com, to track your calories to see how many calories you are eating daily. That way you can keep eating a variety of foods on a daily basis and just adjust your options as needed. Plus a lot of the calorie tracking websites also have a database for activities, so you can compare your calories taken in verses your calories put out. As we all know, the more calories you burn the more weight you lose. And it can be done in a safe and healthy way, no expensive shots needed.
I am now stepping off my soap box. Sorry if I offended anyone. I just needed to vent some frustrations with fad diet suggestions. Also I really want everyone to be successful in weight loss without harming their body. You only get one body in this life, it's important to treat it well and take care of it.
Resources:
http://www.mayoclinic.com/print/weight-loss/NU00616/METHOD=print
The Truth About hCG for Weight Loss
By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review
http://www.webmd.com/diet/features/truth-about-hcg-for-weight-loss
The Weight Loss Cure 'They' Don’t Want You to Know About
By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review
http://www.webmd.com/diet/features/weight-loss-cure-dont-want-you-to-know
http://www.mayoclinic.com/print/low-carb-diet/NU00279/METHOD=print
Tuesday, August 3, 2010
Good News ALL Around!!!!!!
WEEK 12:
Weight Loss: 5 pounds
% Weight Loss: 1.9%
Total Weight Loss: 21 pounds
Total % Weight Loss: 7.7%
This has been my best weight loss week so far. And of course, all I did was go back to the basics. I did exactly what I have been talking about needing to do from week to week. I tracked my calories, picked better options, and increased my physical activity. It feels good to be back to the 20 pound weight loss mark again.
One extra exciting thing that happened today was I found out that the scale I use to weigh myself on was more accurate than I thought! I've been using my roommate's bathroom scale for months now and I thought it was off by 6 pounds. So every time I weigh myself I add 6 pounds to what is reported on the scale. As I was telling my roommate about this, she informed me that the scale was only off by 4 pounds (WHAT????). To get down to the bottom of the situation, I got our scale and our other roommate's scale and did a comparison AND................................she was right (that's right, I admitted that you were right)! The difference was only 4 pounds, not 6!!!!! Just to double check, when I got back to work 10 minutes later I compared her scale to 2 scales at work and they were showing that it was only a 4 pound difference too. That means, I've been losing a little bit more than I thought. Yay!
Another exciting thing that happened this past week was the fact that I am wearing a pair of my skinnier jeans with comfort now. Woot woot! Those jeans have been sitting in my closet (on the skinnier clothes shelf) for a couple of years now. In addition to that, I can actually put on my skinniest jeans too, they just can't button up quite yet (they are ones that I was wearing when I was a lot skinnier about 5+ years ago). It's a good thing that fashion tends to revolve quite a bit back to old styles. Also a good thing that I buy a lot of my basics in classic trends that flatter my body so they never will go out of style. This is going to help me save a couple dollars as I change sizes with this whole weight loss thing. It also helps that Angie and I both have our skinnier shelves and we are swapping out clothes to share as we go along the downward trend. I just don't know what we're going to do when we get smaller than our skinnier clothes (and we will!). Okay, I DO KNOW......a little thing I like to call shopping. I think I can handle it. ;)
Tomorrow I head off to Idaho for the good ol' family reunion. Typically I am very worried about not doing well with the whole weight loss thing when going on vacation, but this time I'm not. My family is all VERY supportive of what I am trying to accomplish. Most of my family is also working on a healthier lifestyle and weight too, so hopefully we can keep it going together this weekend. We're already planning on running (I'm going to slowly jog/walk) a 5k. I'm sure my mom has figured out what days (early mornings) we'll go to the gym to work out. And we should have overall healthy food throughout the weekend. If not, I will just try to be conscious about what I eat and I give FULL LIBERTY to my family to comment to me if I do try to eat poorly. I need their help with this. So here's to the family reunion that won't inhibit my weight loss. I'll let you know how it goes next week.
P.S. Last time I saw my nephews they commented on how much bigger I was than their mom. Hopefully that won't be such a big temptation for them this time. But there's no guarantee on that considering we are going swimming. Got to love kids and their honesty. :)
Weight Loss: 5 pounds
% Weight Loss: 1.9%
Total Weight Loss: 21 pounds
Total % Weight Loss: 7.7%
This has been my best weight loss week so far. And of course, all I did was go back to the basics. I did exactly what I have been talking about needing to do from week to week. I tracked my calories, picked better options, and increased my physical activity. It feels good to be back to the 20 pound weight loss mark again.
One extra exciting thing that happened today was I found out that the scale I use to weigh myself on was more accurate than I thought! I've been using my roommate's bathroom scale for months now and I thought it was off by 6 pounds. So every time I weigh myself I add 6 pounds to what is reported on the scale. As I was telling my roommate about this, she informed me that the scale was only off by 4 pounds (WHAT????). To get down to the bottom of the situation, I got our scale and our other roommate's scale and did a comparison AND................................she was right (that's right, I admitted that you were right)! The difference was only 4 pounds, not 6!!!!! Just to double check, when I got back to work 10 minutes later I compared her scale to 2 scales at work and they were showing that it was only a 4 pound difference too. That means, I've been losing a little bit more than I thought. Yay!
Another exciting thing that happened this past week was the fact that I am wearing a pair of my skinnier jeans with comfort now. Woot woot! Those jeans have been sitting in my closet (on the skinnier clothes shelf) for a couple of years now. In addition to that, I can actually put on my skinniest jeans too, they just can't button up quite yet (they are ones that I was wearing when I was a lot skinnier about 5+ years ago). It's a good thing that fashion tends to revolve quite a bit back to old styles. Also a good thing that I buy a lot of my basics in classic trends that flatter my body so they never will go out of style. This is going to help me save a couple dollars as I change sizes with this whole weight loss thing. It also helps that Angie and I both have our skinnier shelves and we are swapping out clothes to share as we go along the downward trend. I just don't know what we're going to do when we get smaller than our skinnier clothes (and we will!). Okay, I DO KNOW......a little thing I like to call shopping. I think I can handle it. ;)
Tomorrow I head off to Idaho for the good ol' family reunion. Typically I am very worried about not doing well with the whole weight loss thing when going on vacation, but this time I'm not. My family is all VERY supportive of what I am trying to accomplish. Most of my family is also working on a healthier lifestyle and weight too, so hopefully we can keep it going together this weekend. We're already planning on running (I'm going to slowly jog/walk) a 5k. I'm sure my mom has figured out what days (early mornings) we'll go to the gym to work out. And we should have overall healthy food throughout the weekend. If not, I will just try to be conscious about what I eat and I give FULL LIBERTY to my family to comment to me if I do try to eat poorly. I need their help with this. So here's to the family reunion that won't inhibit my weight loss. I'll let you know how it goes next week.
P.S. Last time I saw my nephews they commented on how much bigger I was than their mom. Hopefully that won't be such a big temptation for them this time. But there's no guarantee on that considering we are going swimming. Got to love kids and their honesty. :)
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