The Biggest Loser

otter70 · Tue Apr 03, 2007 5:45 pm

Hi everyone
My gym started a "The Biggest Loser" for the month of April and they are nice enough to send me daily motivational messages--I received 2 but they are pretty useful:

How Many Calories Do You Burn? Motivational Message #1

Knowing how many calories you expend, is an essential part of a weight loss program. A successful weight loss diet requires that energy expenditure exceeds energy intake (from food). It generally requires burning 3,500 calories to lose one pound of body tissue. So if you burn 500 calories each day, you'd lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). However, most people are not able to exercise intensely enough to burn that many calories. A better strategy would be to reduce calorie intake by 250 and burn the other 250 through exercise. Keeping a log of your workouts can be very helpful. Try to list the activity and the duration so that you can determine the calories spent. There are many websites that can help you determine the caloric expenditure of different activities. Visit the following website and try out this Activity Calorie Calculator: http://www.primusweb.com/fitnesspartner/jumpsite/calculat.htm.

Motivational message #2

Portion Control for Weight Loss

Many people underestimate how much they really eat at a typical meal. They know the right kinds of food to eat but they have no concept of how much food is too much. That's probably one of the major contributing factors in their weight problem. Knowing what you consume is important because it will help you to determine the exercise and diet strategy that is right for you. Portion control is the most important diet buzzword you need to know. While it is important to consider the type of foods you are eating, it's really more important to look at the quantity of food you eat. If you look at the number of servings in a bag of pretzels and it says there are 4 servings, that means one serving is a fourth of a bag - not the whole bag. If the serving size on a box of cookies is two cookies, that means one portion is two cookies - not six cookies. It is critical that you look at the "serving size' measurement on the nutrition label of the food's package because it will help you to stay within your range of calories for the day. You can eat almost any type of food and still stay within the range by looking at the nutritional value and the serving size. You simply have to decide how to spend your budget of calories. If one serving size contains too many calories then only eat half of it. The following website will help you to determine the caloric value of foods: http://www.caloriedatabase.com/

otter70 · Wed Apr 04, 2007 12:15 pm

Diet Alone Cannot Zap Fat-Daily Message #3

Although there are diets that can help you to lose weight, most of them cause some level of muscle loss, which drops your metabolism even further. Then, to make matters worse, when you return to your usual eating habits, you gain more because your metabolism is slower. It is important to understand the difference between weight loss and fat loss. Weight loss typically involves the loss of fat, water and muscle. A dieter can lose weight without losing much fat. Ideally, overweight people should seek to lose fat and preserve muscle, since muscle burns more calories than fat. Generally, the more muscle mass one has, the higher one's metabolism is, resulting in more calories being burned, even at rest. So how do you prevent muscle loss while dieting? Muscle loss during weight loss can be restricted by regularly lifting weights and by maintaining sufficient protein intake. Eat nutritionally balanced meals, do cardiovascular exercise, and lift weights to improve your body composition.

otter70 · Thu Apr 05, 2007 12:07 pm

Motivational Weight Loss Message #4

What Is Cellulite?

Cellulite is simply another word for fat. The one defining character, however, is its appearance. Cellulite is associated with having a dimpled, orange-peel look. The reason for its appearance is due to the connective tissue that separates fat cells into compartments. While men tend to have horizontal or crisscross patterns to those compartments, women’s compartments have a honeycomb appearance, giving fat a greater chance to protrude or bulge, hence the bumpy effect. The more fat you are carrying, the more it will bulge against the connective tissue. Age is also a factor. As we get older, the connective tissue becomes less flexible, so the fat is more squeezed and looks more puckered. There are some new laser treatments that have been known to break up connective tissue so that cellulite is not as pronounced but these can be costly and not everyone gets good results. There’s really no magic bullet – the best way to fight cellulite is through exercise. If you exercise regularly, you’ll decrease your odds of developing cellulite, or the cellulite won’t be quite as pronounced. Exercise changes your body composition so you have a higher ratio of lean tissue to fat tissue thereby reducing the dimpled appearance that subcutaneous fat causes. Follow the three basic tenets of healthy living, which include getting daily cardio exercise, performing strength-training exercises for the major muscles of the body, and following good nutritional habits.

otter70 · Fri Apr 06, 2007 12:51 pm

Motivational Message #5
How The Body Gets Rid Of Fat?

All body processes require energy to run properly but when we exercise, we use up a lot more of the stored energy sources like carbohydrates and fats. The energy pathways that utilize these sources are called the aerobic and anaerobic pathways. Aerobic means “with oxygen” and anaerobic means “without oxygen”.

When we do aerobic activity like brisk walking or swimming, which are usually performed for extended periods of time, we burn we burn mainly body fat because that’s what the body utilizes as the main energy source. The body is supplied with enough oxygen to allow the muscle cells to burn fat more efficiently.

On the other hand, anaerobic exercise such as sprinting or weight training, requires more energy but burns mainly carbohydrates. When we do this type of activity, oxygen cannot be delivered in sufficient quantities to allow cells to burn fat for energy.

otter70 · Mon Apr 09, 2007 12:02 pm

Motivational Message #6 Strength Training Burns Calories

Contrary to what some people may think, strength training is as important, maybe even more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. When you do strength training, you’re recruiting metabolically active cells (muscle cells), and that raises your resting metabolic rate (RMR) which is the pace at which your body burns calories at rest. In addition, strength training can help you to burn between six and eight calories per minute, which is the equivalent of aerobic walking. So if you do a 30-minute strength training workout you can burn as much as 240 calories. On the other hand an aerobic workout, which may help you to burn a couple of hundred calories, will not cause your metabolism to stay elevated permanently because it does not increase your muscle tissue. In fact, excessive amounts of aerobic exercise combined with a low-calorie diet can cause you to lose some muscle tissue and that will lower your RMR. So although it offers many health benefits, aerobic exercise alone may not be the best solution for successful fat loss and increased metabolism. The combination of aerobic exercise and strength training is proven to work best and is what most fitness experts recommend. The increased metabolism caused by regular strength training causes a higher calorie output during aerobic activity and a higher metabolism during rest. So let’s grab some iron…and start pumping!

otter70 · Tue Apr 10, 2007 12:02 pm

Motivational Message #7

How Active Are You?

You may think you’re active because you work out 3 times a week but what do you do the rest of the time? Here is what people do the rest of the time:
1. Wake up and get cleaned and dressed (low intensity)
2. Fix breakfast (low intensity)
3. Sit and eat breakfast (sedentary)
4. Drive to work (sedentary)
5. Park the car and walk a few minutes to the office (low intensity)
6. Sit at the desk for most of the day (sedentary)
7. Walk a few minutes to the car (low intensity)
8. Drive home (sedentary)
9. Fix dinner (low intensity)
10. Sit and eat dinner (sedentary)
11. Watch TV for a while (sedentary)
12. Take shower and go to bed (sedentary)

Does that sound like an active lifestyle? It’s no wonder you don’t see any weight loss results. It’s ironic that in today’s hectic lifestyle, people are moving less than ever before. It may seem like you’re active because you’re always in a rush but, when you think about it, the rushing around is done mostly on your butt. You sit in the car, you sit at the desk, you sit at a meeting, and you sit on the sidelines watching your kids play sports. You spend the majority of your day sitting.

But it doesn’t have to be that way. Changing your sedentary lifestyle can be as simple as making active choices. Take the stairs instead of the elevator, park in the lane at the far end of the parking lot, carry your groceries to your car instead of loading your groceries from the store curb. The bottom line is that if you’re sedentary most of the time and you consume more calories than your body needs, you will not be able to lose weight. You need to Increase your activity level if you want to lower your weight and eat the appropriate amount of calories based on your lifestyle. Make those active choices! It may seem difficult at first but the more you make them, the more automatic they will become.

otter70 · Wed Apr 11, 2007 12:04 pm

Motivational Message #8 Walk it off!

It's easy to dismiss the benefits of walking, but it's one of the best things you can do to lose pounds and inches, while reducing stress in your life. I’m sure by now you’ve looked at the charts and tables that estimate total calories burned per hour of exercise and noted that walking is way down on the list. But don't write it off as an unimportant component of a well rounded fitness program. Here are some key benefits:

1. Walking is very low impact. Sure, running burns more calories, but if you can only run 3 times a week because your joints can't take anymore, consider integrating a walking routine into your regimen on the off days. Better yet, if you run M-W-F, trade out your Wednesday run for a walk. You'll be able to run harder on the other days and have less risk of injury due to overuse.

2. Walking targets belly fat! Yes, that's right, if your over 40, over stressed and have stubborn belly fat, walking is for you! It turns out that the lateral muscles of the core are engaged while walking, and walking burns internal fat stores around the organs in the torso. It is also effective in burning subcutaneous fat which lies below the skin, but the internal belly fat will go first! Walking enthusiasts report losing significant pounds and inches with an exercise routine based upon walking alone.

3. Walking can be a social and family event. Working out can take away time with your family and add stress to your life when done independently. However, walking is one of the easiest activities to do with your friends and family.

4. Walking is easy to integrate into the day. I know, you are busy, that's the problem, no time to go to the gym, change, workout, shower and return. It can take a big wet bite out of your day. Walking and a little imagination can be a solution. Ride the METRO? Get off one stop early and walk the last leg to the office. Park in the far lane of the parking lot. Take the stairs instead of the escalator. Go for a walk during your lunch break.

Covert Bailey, Author of "Fit or Fat", said that if he were significantly overweight he would quit his job and do whatever it took to walk 2-4 hours a day. Now, don't quit your job, but understand that walking works, is low stress and easy to build into your routine. Walking is easy to do, and for most people it comes naturally. You don't need special equipment, a high level of fitness, or even daylight to go for a walk. No gym membership, spandex shorts, or special skills required. Dress comfortably and bring some sunglasses and you are off!

otter70 · Thu Apr 12, 2007 12:12 pm

Food Cravings Motivational Message #9

Can you eat just one cookie, or do you have an overwhelming urge to eat them all until they’re gone? Can you resist that bag of chips in your pantry or do you eventually give in and tear it open so you can devour them? Do you find yourself raiding the refrigerator at night? Some of us have unexplainable intense desires to eat certain foods. Whether it’s an addiction, a craving, or a physiological need, researchers have not been able to fully explain the basis for these intense desires for foods. Some individuals believe that cravings are your body’s way of telling you that it’s missing certain nutrients. For example, carbohydrate cravings experienced by heavy exercisers may be due to a depletion of glycogen stores, which carbohydrates replenish. Others believe that there is a childhood association because, as children, some people are comforted, bribed or rewarded with food. These children then grow up into adults who use food to comfort themselves when they are stressed out or to reward themselves when they have finished a project at work. There are many theories about what causes cravings but no easy solutions.

One way to avoid cravings is to understand what triggers them. It could be something as simple as watching a food commercial on the television. If this is the case, then change the channel when the pizza ad comes on. Perhaps, the smells from the bakery section at Safeway are so irresistible that you can’t walk by without buying something. Then, don’t walk by the bakery section – have someone else buy the bread for you. Regardless of what you do, you must try not to always give in to the cravings. The next time your little food cravings start coming out and your mouth starts to drool when you look at that piece of chocolate, ask yourself this... "What do I want more, the 5 seconds of enjoyment that I will have when I eat this food, or the joy I will feel when I reach my weight loss goal?" Remember.... no food will taste as good as getting results will feel.

otter70 · Fri Apr 13, 2007 12:06 pm

How much protein do you need? Motivational Message #9

Protein is a vital nutrient that consists of chains of amino acids. Your body uses these amino acids to create muscles, blood, skin, hair, etc. Proteins also help to transport oxygen in our blood and cells, regulate the balance of water and acids, and they are needed to make antibodies. However, many people are putting their health at risk by consuming large amounts of protein. The typical American diet provides more than the necessary protein. There is no value in adding even more protein to that amount. People on high protein diets such as Atkins, Zone, Protein Power, and Sugar Busters, are unaware of the risks involved or they have been misinformed. High protein foods, particularly animal protein, are loaded with saturated fats which can increase your risk of coronary heart disease, diabetes, stroke, and several types of cancer. There is also evidence that long term excessive protein intake may cause kidney damage and osteoporosis. People on these diets may experience a quick drop in weight but it’s due to the diuretic effect that occurs when you restrict carbohydrates and consume high amounts of protein.

The current RDA states that protein should comprise 10-35% of daily calories. The American Heart Association and the National Institutes of Health state that as little as 50-60 grams of protein is enough for most adults. This breaks downs to 10-12% of total calories. Requirements are typically calculated based on age, body weight and physical activity. Your body really only needs 0.36 grams of protein per pound of body weight per day. Athletes who are training vigorously on a daily basis may require .45-.75 grams per pound of body weight which can be obtained very easily from diet. A healthy diet should be balanced and should include fruits, vegetables, nonfat dairy products, and whole grains. These types of foods help to lower your cholesterol and can reduce blood pressure. In addition, your muscles use these carbohydrate foods as fuel to burn the fat. So remember, eat a balanced diet, eat everything in moderation, and when choosing protein foods, be sure to choose sources that are low in saturated fat.

otter70 · Mon Apr 16, 2007 12:15 pm

Motivational Message #11
Eat your greens!

Vegetables are good, and good for you! If you are working on improving your diet, consider introducing more vegetables into the mix at the expense of other types of foods. The benefits go beyond losing weight as veggies have vitamins, minerals, and hundreds of other plant chemicals that have been known to provide many health benefits. In addition, they are low in fat and calories, and a good source of fiber which helps to fill the stomach limiting the total amount of food consumed. Vegetables supply the body with the nutrients necessary to boost energy production within the muscle cells which can help you to burn more energy each day. In addition, you’ll experience increased vitality due to the high nutrient content.

Every five years, the U.S. Department of Agriculture and the U.S. Health and Human Services Department take a look at the American diet and publish dietary recommendations based on scientific findings. They found that specific diseases such as cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers are linked to poor diet and physical inactivity. Most Americans do not consume enough of the necessary nutrients for a healthy lifestyle which is why there is such a prevalence of these diseases.

So double up on salad and skip that second helping of roast beef. Eat 1/2 of your main entree and save room for a green salad AFTER dinner. You already know the importance of eating good quality complex carbohydrates – your muscles need these to burn the fat. But you don’t have to load up on cereal, breads, or rice to get the carbs you need. Vegetables contain lots of complex carbs and they’re low in calories. We live in good times, when you can get fresh veggies all year long from California and other produce suppliers. Choose vegetables that have bright colors. Bright colors in foods like tomatoes, bell peppers, carrots, sweet potatoes and green vegetables mean they contain antioxidants - food substances that help prevent disease. The deeper the color, the healthier the food.

Vegetables are good for everyone, and in general the more the better. Here are a few tips to help you eat more vegetables:

1. Mix carrot juice into your orange juice.
2. Snack on crunchy carrots or celery when you’re feeling hungry at the office.
3. Add chopped broccoli or grated zucchini to your scrambled eggs.
4. Grill some bell peppers or yellow squash the next time you have a cookout.
5. Spread tomato and onion salsa over a grilled chicken breast.
6. Mix chopped spinach or broccoli into your ground turkey burgers.
7. Buy the ready-to-eat bags of Spring Mix lettuce. I know they're a bit pricey but you can't beat the convenience.
8. Be adventurous…experiment with vegetables you’ve never eaten before.

otter70 · Tue Apr 17, 2007 12:03 pm

Motivational Message #12 Get Your ZZZs

Having a good sleep system is just as important as being fit, and doing well at work. In fact, eating right and getting a good night’s sleep set the stage for everything you do during the day including diet and exercise! In addition, researchers have ascertained that the less people sleep, the more problems they have with weight loss. What is the connection between sleep and your ability to maintain a healthy weight? The answer lies in the inability to maintain a hormonal balance. Apparently, sleep deprivation causes changes in the brain, leading to abnormal hormonal secretions. Studies have shown that the stress hormone Cortisol, which controls your appetite, increases with a lack of sleep – making you feel hungry even though you’ve eaten. Sleep deprivation can also affect a hormone called Leptin. Leptin, which is produced in the fat cells, acts as a signal to the brain that lets us know when we’re full or if we should continue eating. In addition, a study performed by researchers at Columbia University showed that a substance called Grehlin, which also makes people want to eat, rises when the body is deprived of sleep.

But all studies set aside; there is another thing to consider – as simple as it may sound, the more you sleep, the fewer hours you’ll have to worry about your diet. You can dream about eating but you can’t eat while you’re sleeping. Also, don’t take this information and leap to the conclusion that the reason you’re carrying those extra pounds around your thighs or mid-section is due to a lack of sleep. Instead, view this information as another piece to the puzzle. Here are some things that can help you get a better night’s rest:

1. Eat light at night. The digestion process can interfere with your normal sleep cycle. Especially, if the meal is heavy or very spicy.

2. Avoid drinking caffeinated beverages for several hours before bedtime.

3. Expose your self to light upon awakening. This triggers the brain to stop producing melatonin, which is the sleep hormone, and regulates your natural biological clock.

4. Darkness. Sleep in total darkness. Of course, this is the converse of the light in the morning idea. Total darkness stimulates melatonin production and will provide for a deeper sleep.

5. Don’t nap during the day. If you’re having trouble sleeping, a nap can throw your body clock off even more. But if you’re feeling really tired and you need a nap, limit it to no more than 30 minutes.

6. Protect your sleep system on the weekends. Get up the same way Saturday and Sunday as you do during the week. Keeping a regular schedule will help maintain your body’s natural clock.

7. Incorporate bedtime rituals. Taking a hot bath, listening to relaxing music, or sipping on a hot cup of herbal tea, cues the body that it’s bedtime and can help you to fall asleep quicker.

Recognize the value of developing a good sleep system and do specific things, consistently, to develop it. Just like lifting, running, or studying, good sleeping will take some practice and can help you achieve a healthier lifestyle.

otter70 · Wed Apr 18, 2007 12:05 pm

Motivational Message # 13 Alcohol – Good or Bad?

Recent studies have shown that a glass of wine a day may have positive health benefits. But excessive use of alcohol can lead to many health problems including liver disease, water retention, and dehydration. And although alcohol has no fat, no protein, and little or no carbs, it is very high in calories, which can cause weight gain.

But here is another big reason why you should limit your alcohol consumption - Alcohol suppresses the body's ability to burn body fat. Lyle McDonald, diet guru and author of "The Ketogenic Diet" says, "The consumption of alcohol will almost completely impair the body's use of fat for fuel." The reason is that your liver cannot metabolize alcohol and fat at the same time. It tries to get rid of the toxic substances first before it metabolizes fat. This means that as long as there is alcohol in your system, you will not be burning any fat. Simply put, when you consume alcohol, your liver converts the alcohol into acetate. The acetate is then released into your bloodstream, and replaces fat as a source of fuel. In addition, the calories consumed from alcohol and other foods, are stored as fat.

Alcohol is second only to fat in calorie density. A gram of alcohol (ethanol) has seven calories. An ounce of pure alcohol has 200 calories, and mixed drinks often contain more. But like pure sugar or fat, the calories from alcohol are void of nutrients. And here is another thing to consider – According to Robert A. Barnett, an award-winning journalist who specializes in food and nutrition, "calories from alcoholic beverages slink into your body without triggering satiety signals, so we don't compensate by eating less - we often eat more than we would normally, because alcohol lowers our inhibitions against overeating."

A final note on alcohol – beer in particular. Beer contains the sugar malatose. It is in the same family of foods as glucose, fructose, and lactose, from simple sugar, fruit and milk respectively. However malatose has been implicated in the deposit of fat around the belly. It turns out that having lots of beer and having a beer belly go hand in hand.

So there you have it. If you are serious about your diet regimen and you are not making the desired progress, stick to water, black coffee, and an occasional diet soda. Skip the booze until you reach your goal.

otter70 · Thu Apr 19, 2007 12:10 pm

Motivational Message #14 If it sounds too good to be true, it is!

Every year, millions of Americans are tempted by advertisements that promise quick and easy weight loss results. Consumers spend about $38 billion dollars annually on weight loss products that, not only do not yield results, but are potentially hazardous to one's health. And although most publications and TV stations prefer not to print or air false advertising, there are still plenty that appear regularly in mainstream media.
A few years ago, the Federal Trade Commission released a Red Flag education campaign to help the media screen out weight loss product advertising containing claims that are "too good to be true.” The guide was designed to help the media and the public screen out scientifically impossible weight loss products, and to help them refuse to run ads making bogus claims. You can view this guide at the following website: http://www.ftc.gov/bcp/conline/pubs/buspubs/redflag.pdf.
According to the FTC, the following seven common “red flag” weight loss claims should alert you to possibly fraudulent weight loss products.

1. Causes weight loss of two pounds or more a week for a month or more, without dieting or exercise
2. Causes substantial weight loss, no matter what or how much the consumer eats
3. Causes permanent weight loss (even when the consumer stops using the product)
4. Blocks the absorption of fat or calories to enable consumers to lose substantial weight
5. Safely enables consumers to lose more than three pounds per week for more than four weeks
6. Causes substantial weight loss for all users
7. Causes substantial weight loss by wearing it on the body or rubbing it into the skin

So before you spend your money on products that promise fast and easy results, weigh the claims carefully. Think twice before wasting your money on products that make any of these bogus claims!

otter70 · Mon Apr 23, 2007 12:02 pm

Don’t Be Duped Motvational Message #15

Don’t be duped into thinking that cellulite creams, liposuction, or supplements can eliminate fat. No cream applied to the skin can penetrate the skin and cause fat cells to melt beneath the surface. Liposuction may remove fat cells but if you don’t change your eating habits and if you don’t exercise, your body will be forced to deposit the fat elsewhere. Supplements for weight loss are ineffective and may actually be dangerous. Combination formulas and individual ingredients, including guar gum, chitosan, chromium and glucomannan, have been found to be useless and long-term safety is questionable or unknown. And while ephedra has been banned, some weight loss supplements contain ingredients with similar risks as ephedra. Strange or extreme diets can be very dangerous, and they are often ineffective. So how do you lose those pounds? The key is discipline. You have to make a point of changing your lifestyle and then stick with it daily. Follow a balanced diet and exercise program to improve your body composition.

Here are some simple tips:
• Eat a nutritionally dense breakfast such as shredded wheat or oatmeal. This is what your metabolism will need to get jumpstarted.
• Reduce your sugar intake and that includes juices which are loaded with calories.
• Eat whole grain products instead of refined-grain products. Whole grain fills you up faster because it’s high in fiber.
• Stop all between-meal snacking, especially late at night.
• For dinner, eat early and eat light.
• Save dessert for the weekend.
• Do at least 30 minutes of cardio vascular exercise at least 3 times per week.
• Do strength training at least 2 times per week.

otter70 · Mon Apr 23, 2007 12:04 pm

Muscle Loss Increases With Age Motivational Message #16

Here is why it’s so important to do strength training as you age. According to Wayne Westcott,, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., people who don’t exercise lose muscle at the rate of about 5 percent per decade, which translates to about 5 pounds. For women, that number doubles when they hit menopause. The problem is that, while they’re losing muscle, they’re also gaining fat. So while a person is losing 5 pounds of muscle per decade, they’re also gaining about 15 pounds of fat per decade.

Age will bring some inevitable physical losses but the loss of muscle mass can have some other devastating effects. It can lead to frailty, lack of mobility, and life threatening bone breaks. But studies have shown that it's never too late to regain muscle strength. Even people in their 90s have shown an improvement in their muscle function after just a few weeks of strength training. Regular sessions of strength training can replace and rebuild muscle. Men and women will add between 2 to 3 pounds of muscle after two to three months of consistent strength training. This may not sound good if you’re trying to lose weight but the upshot of this is that it will increase your resting metabolic rate. Studies have shown that a pound of skeletal muscle can consume between 35-75 calories a day depending on the genetics and the fitness level of the individual. So what are you waiting for?

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