Eat Slow Walk Fast

Cleaning Up Your Act With A Bit Of Exercise

2012-02-07T17:00:00.000-05:00

Exercise - the word sends shutters down the spines of those who are looking for get-skinny-quick solutions, invoking visions of mind-numbing calisthenics such as sit-ups, chin-ups, push-ups and jumping jacks. Nothing fun, exciting or encouraging about that! But like it or not, exercise is a key ingredient in a successful weight loss strategy, but luckily there are so many options that anyone should be able to find something that fits their needs.

But exercise goes way past just burning calories, and ultimately your goal should be "getting healthy" not just losing weight, as the two go hand-in-hand. As you start shedding pounds (the right way with proper diet and exercise) you will find that your energy levels will climb, age-old aches and pains will start to decrease, (possibly going away altogether) and you will get sick less often. This in turn will give you more incentive to put more effort into your weight loss / get healthy program.

So on the surface, you can literally feel the effects of effective exercise, but interestingly there are a lot of things going on below the surface that you can't see, but which have just as much benefit as the more obvious outward effects.

An article by Gretchen Reynolds (NY Times) looks at research published in the journal Nature. The study, conducted by scientists at the University of Texas Southwestern Medical Center suggests that exercise speeds the removal of icky stuff (physiological garbage) from the body's cells. Long story short, if the body does not remove such cellular junk on a routine basis, it can cause cells to malfunction or die. Many in the scientific community suspect that this in turn can contribute to the development of a range of illnesses including diabetes, Alzheimer's, cancer and muscular dystrophy.

Though it's still being researched, the initial findings suggest that exercise can have a positive physical effect on attaining improved health.

Thus, you need to find and embrace something that works for you. For me, its 5 miles or more of walking per day. I started out at 15 minutes on a treadmill over 5 years ago and have worked up to where I am today. I can maintain speeds of up to 5 miles per hour for over an hour... but it didn't happen overnight. It may not work for you and that's ok, but you have to find something you can do easily everyday so you don't fall into the chasm of "making excuses not to do it."

Good luck!

Low Calorie Margaritas For The Big Game

2012-02-05T14:00:00.000-05:00

Well its game day and Super Bowl Sunday ranks as the second highest calorie intake day of the year (In the U.S.) right behind Thanksgiving. It's really amazing just how much impact the Super Bowl has on our social lives, as its become more about an excuse for over-indulgence than in celebrating the game itself.

So how will you spend the big day? Eating and/or drinking too much or watching everyone else do it, while miserably crunching on some carrots in a dark corner of the room?

Losing weight doesn't mean giving up everything you love to eat and drink, rather its all about modifying how much goes down your throat combined with modified versions that still have all the taste, but not all the calories.

Take margaritas for example. Definitely a weakness for me! I don't drink to excess, but I do love a good margarita. In fact, I sample and rank margaritas on my other blog - www.theultimatemargarita.com. As it turns out, the average margarita easily has 500 calories or more, so this becomes a serious fat building issue if you aren't careful.

For my part, I focus on balancing daily calorie intake with calorie burn, so I just have to walk a few extra miles every time I drink a margarita! Or just quit drinking margaritas - NOT! On the other hand, I can just make the majority of my margaritas at home - which gives me total control on the ingredients - and focus on creating great taste with less calories.

If that sounds like you, checkout some healthy margaritas recipes and start drinking more with less.

And for those times when you want a great margarita on the road, just counter balance the calorie intake by more exercise or maybe just skip the food and stick with the drinks! There you go, a margarita meal... And drop in on www.theultimatemargarita.com for my latest reviews. By the way, my rankings don't take calories into account! You're on your own with that aspect...

Weight Loss Should Be Enjoyable, Not Painful

2012-01-11T17:00:00.000-05:00

Are you caught up in the New Year's Resolution fad? Gee, I hope not... such a waste. The reality is that if it's worth doing you should start doing it immediately, rather than waiting until some designated starting point.

And what do you think one of the top resolutions is for 2012 or any other year for that matter? Losing weight off course. It's something everyone feels a need to do, but very few actually accomplish. And the more someone fails at something, the more likely they are to avoid it in the future, which translates into: if I don't lose the pounds quickly and easily the first couple of times I try, I'm not going to ever try again.

I've said it a hundred times (as have many others) you have to incorporate a long term (forever) lifestyle change that you can live with, if you are serious about losing weight. Bottom-line if you can't live happily with your program, you won't stick with it and won't be successful. In fact, a successful weight loss plan should actually be enjoyable!

Thus, you must figure out what works for YOU. Beware of some celebrity spokesperson pitching a commercial plan. (Nothing wrong with a LEGITIMATE commercial plan, as long as it fits your lifestyle and delivers the results you need.) And avoid programs that claim quick weight loss, as they are not long term solutions.

For me, as a meat-and-potatoes guy I wasn't about to give up the food I liked, though I knew that most of it wasn't all that healthy. So I made a slow transition into eating much smaller portions and along the way I also started (gradually) eliminating some of the really bad stuff. (Much more info in my book.) Eating slowly was a huge part, as it allowed me to fill up much quicker.

Exercise was also key and I knew that a gym was NOT the right choice for ME. Nothing wrong with a gym if it works for you, it just wasn't my thing. Plus, with all of my travel, a gym certainly wasn't practical as I needed something that could be done anywhere, anytime. That something turned out to be walking. I have progressed from 15 painful minutes per day on a treadmill to 60-90 minutes of enjoyable outdoor power walking. And no matter where my journeys take me, I can find the opportunity to walk - airports are a big favorite.

But it's not about what works for me, but what works for you. Lifestyle is the key ingredient of a successful weight loss program! A great example of this concept was profiled in an article by Abby Ellin that focused on overweight Big Rig Drivers.

When you take a minute to think about it, someone who makes their living driving a truck spends a good part of their life sitting behind the wheel of a vehicle, barreling down the highway. How many calories does that burn? Combine that with a bevy of fast food meals, and you have the makings for an extremely sedentary, overweight human being.

Driver Roy Williams 70 pound weight loss is chronicled in the article, which is a perfect example of making a beneficial lifestyle change. Gone are the days of eating in Truck Stops and guzzling down sugary drinks and snacks, replaced with healthier meal and snack choices. Plus he keeps a fold-up bicycle in the cab of his truck so he can get exercise during rest stops. It's the kind of story that everyone can learn from.

So, for 2012, avoid the hype, the ads, the promises and the pitches, focus on how you can increase your exercise (in a fun way) while decreasing your caloric input. And put an emphasis on making it enjoyable, not painful which will help ensure that you can stick with it forever.

Which Is Better - Running Or Resisting?

2012-01-09T17:00:00.000-05:00

Sounds kind of like a plot from the TV Show Cops, huh? But in this case, I'm talking about pounds, not the police and specifically the pounds that are associated with belly fat. Visceral fat (also called liver fat) is the nasty stuff that's deep within the abdomen, filling the spaces between internal organs. It's considered the worst of the worst and is associated with an increased risk of diabetes, heart disease and certain forms of cancer. Thus, it should be a prime target for focusing your fat-busting efforts.

So in choosing an exercise/lifestyle program to target belly fat, which is the best choice - aerobic (running) or resistance (weight training)? For one thing, choosing something you can commit to forever is a prime factor in choosing any program, as there will be no benefit whatsoever you don't stick with it.

But beyond that tidbit, researchers have found that aerobic exercise beats out resistance exercise for reducing that icky belly fat. In addition, it resulted in a significant improvement in terms of heart disease risk factors, liver enzymes and triglyceride levels.

Certainly, resistance training is not a bad thing, as it improves strength and lean body mass, but aerobic exercise burns more calories - 67 percent more.

The eight month study done by Duke University Researchers utilized 196 overweight adults, aged 18 to 70. The participants in the aerobic group did the equivalent of 12 miles of jogging per week at 80 percent maximum heart rate, while those in the resistance group did three sets of eight to 12 repetitions three times per week.

Walk Faster - Live Longer

2012-01-06T17:00:00.000-05:00

I'm already hooked on the benefits of walking, as it has been a key part of my weight loss. I'm now at the point that I shoot for a minimum of 5 miles per day, though on many days I go much further. And over the years my pace has gotten much faster, both with normal everyday walking and focused fitness walking. I can easily sustain a speed of 4.5 mph for 90 minutes without much trouble and I routinely reach the 5.0 mph threshold. And since I can walk anywhere, anytime, I can stick to my plan without too much trouble. End result is 70 pounds lost and kept off for over 5 years.

Without a doubt I have seen and experienced the positive results of walking in terms of weight management. But it turns out there are even more benefits to walking, especially fast walking.

Several recent studies have concluded that faster walking speeds are reliable indicators of longer living. An article in USA Today by Janice Lloyd reveals that the predicted years of remaining life for people age 65 or older increased as gait-speed increased, with the most significant gains coming after the age of 75.

In addition, it was found that predicting longevity based on gait speed was as accurate as predictions based on age, sex, chronic conditions, smoking history, blood pressure, body mass index and hospitalization.

Here is a summary of the information compiled from nine different studies involving 34,000 people:

How fast a person walks is a good predictor of longevity. An 80-year-old man who clocks 1 mph has a 10% probability of reaching 90, while a woman of the same age walking at that pace has a 23% chance. The median life expectancy for the 80-year-old man is four years. For the woman it is seven.

Up that speed to 3.5 mph, and the 80-year-old man has an 84% probability of reaching 90, while a woman would have an 86% chance.That translates to a median life expectancy of 14 years for the man and 17 for the woman.

Ok, so you might be thinking "I'm not anywhere near that age, so why do I care?" Simple answer - it will be here quicker than you think, so it's never too early to start down the path towards better health and fitness. Plus, the later in life you wait to improve your health, the harder it is to do, and if you wait too long, it might be too late...

Whats The Best Diet? - Wrong Question!

2012-01-04T17:00:00.000-05:00

I was chatting with with a Business Associate the other day and we got onto the subject of my weight loss. He was impressed that I had lost 70 pounds and kept it off for over five years and then asked the million dollar question "what's the best diet and which one did you use?" After I finished laughing (in case you didn't know I don't believe in diets...) I launched into a series of questions for him.

ME - "Are you interested in losing weight?"

HIM - "Yes"

ME - "Is your goal short term or long term?"

HIM - "Long term of course."

ME - "Then why are you interested in a diet?"

Wow - you should have seen the look of confusion on his face. This is a very intelligent, business professional who in spite of his incredible brain power, just didn't get it when it came to the subject of weight loss. Much like the rest of the population, he associated losing weight with some form of specialized diet program.

I don't believe in diets (and never used one) for one simple reason - they aren't sustainable. Pay close attention to what I just said! I didn't say you wouldn't lose weight with a diet plan, I'm saying that in almost every case, diets are not something that the average person can live with for the rest of their life.

To be honest, I have not evaluated many of the 14000 diet plans that exist out there, but for sure the majority are focused on a specified set of food restrictions over a given period of time. If strictly adhered to, most of them will deliver what they promise - some form of weight loss.

But what happens when the diet ends? Being that the diet itself was the catalyst for losing weight, once it ends, the weight tends to come back. It's a known fact that most of the people who lose weight gain it back and the reason is very simple - weight loss must be a long term commitment - something you can sustain for the rest of your life. Short term diets simply don't fit the bill... they only deliver short term results.

So my response to anyone who wants to know my secret is that you have to find a good combination of food and exercise that you can live with forever and that ensure that you burn more than you eat. I have tons of information on this website and in my book on the details, so do the research and find something that works for you.

Avoid the hype and ignore the celebrity endorsements - study the successes of average people who successfully lost weight on their own, and then kept it off.

Pass The Salt Please

2012-01-02T17:00:00.000-05:00

Losing weight for the sake of losing weight is a great first step, but ultimately you should be focusing on an all-encompassing plan to improve your health. Certainly, you don't need to overwhelm yourself in the beginning, but as you slowly make progress changing your lifestyle in such a way as to burn off pounds instead of add them on, you should also start taking notes on exactly what all is going into your mouth. Sodium is a great example.

Sodium (salt is the main source) is long associated with contributing to high blood pressure, but it really has a lot more far ranging effects on your body. A recent study found that a diet high in sodium can lead to all kinds of medical issues including heart disease. An even more important aspect of the study was a finding that the ratio of sodium to potassium was even more important, than just the amount of sodium consumed. A comparison of people who had a high sodium-to-potassium ratio versus people who had the opposite ratio, found that those in the first group were nearly 50 percent more likely to die from ANY cause, and more than twice as likely to die from ischemic heart disease. (Results were over a period of 14.8 years)

Considering that 90% of the consumed sodium in the U.S. comes from salt, and 75% of that comes from processed and restaurant foods, it certainly makes a case that what we eat could be killing us. It's already a known fact that those same foods tend to be high in calories, fat and cholesterol, so here is yet another reason that closely controlling what you eat can have a huge impact on not only your weight, but also your health. (Salt added via home cooking only accounts for a minor percentage of the daily sodium intake.)

Another great example of where sodium finds its way into our bodies is soft drinks - even the diet versions. My Doctor told me a few years ago, that consuming a lot of diet soft drinks can lead to water weight gain. Technically its temporary, as the body can flush it out, but if there is a consistent flow coming in, then there tends to be a consistent amount held. This becomes a case for drinking more water (which will flush out the retained water) and less beverages that contain sodium - sports drinks, tea, lemonade, soft drinks, etc.

The same concept applies to all foods, not just soft drinks. Large quantities of sodium from any source can cause water retention which yields extra pounds. (NOTE - Sodium in and of itself is not fattening and does not cause weight gain.)

Reducing your intake of sodium is just another piece of the overall healthy lifestyle puzzle. Focus on "baby-steps". If you are like me, and tend to drink a lot of diet soft drinks, try to gradually switch over to water by substituting water every other time you reach for a beverage. You may never completely kick the soft drink habit, but you can easily reduce your daily intake significantly. In addition focus on staying away from restaurants, especially fast food ones, and preparing more meals at home using fresh natural ingredients where possible. And instead of using salt to enhance the flavor, experiment with herbs and spices that add zest without harmful effects.

So next time someone asks you to "pass the salt" go with a Hail Mary throw, over their head and into the closest trash can. Lose the salt, save a life...

For more information on this subject, read the article by Jane E. Brody of the New York Times News Service.

How Much Wine Is Too Much Wine?

2011-12-31T13:00:00.000-05:00

Whether its a holiday get-together, a gourmet meal or a romantic dinner for two, wine adds a special flair to many of our special occasions. But do you ever stop and ask the question "how much is too much?" In terms of getting behind the wheel of a car, you hopefully pay close attention to your consumption, but what about the calories?

Wine is one of those things that fits the bill of a Calorie Terrorist, meaning that it quietly sneaks up on you and then BAM suddenly you have just downed 600 plus calories without even realizing it. Liquids are notorious for that, as we tend to associate calories with solid foods since you can feel them piling up in your stomach. But at the end of the day, it's what's INSIDE the food rather than the physical makeup of the food that creates weight problems.

Here are some general calorie values associated with wines:

8 oz Glass
Red Wine - 170 calories
Dry White Wine - 170 calories
Rose Wine - 180 calories
Sweet White Wine - 240 calories

If you want more specific information for calories in wine, click here.

The troublesome thing with wine, is that most bottles really don't give you much info in terms of caloric content, thus you don't really know what you are consuming. At least with products like beer (50-200 calories in 16oz) you can find the info on the label.

Liquor is another product that will get you in trouble in terms of calories (and other things as well) as again its a lightweight liquid and the containers rarely tell you anything in terms of calories. Considering that a typical shot runs 50-60 calories, that can add up quick, especially when you are mixing up concoctions that use high calorie accessories such a fruit juices and soft drinks.

So the next time you get ready to uncork that bottle of wine, remember that you may be opening yourself up to an excessive flow of calories.

Low Calorie Sangria For The Party

2011-12-30T17:00:00.000-05:00

When it comes to Party Drinks, you can pretty much count on two things - first, if you drink enough you will get drunk - second, every sip comes at a high cost in terms of calories. Of course if you drink enough, you won't even care about the calories... until the next day. And if you are one of those New Year's resolution kind of people, New Year's EVE is a blank check for doing whatever you want, since you have until the net day to implement your new strategies.

Ok, for all the rest of us, who take notice of calories on a full-time basis, the concept of a low calorie drink option for New Year's Eve has some appeal and Rocco DiSpirito comes through with his Guilt-Free Sangria. Not only is it low calorie, its also alcohol free.

Here is his recipe:

Start to finish: 15 minutes active, plus chilling
Servings: 4

1 cup water
3 bags pomegranate tea (such as Yogi)
3 bags hibiscus and rosehip tea (such as Teekanne)
6 packets stevia sweetener powder
1 tablespoon agave nectar
1 teaspoon aromatic bitters (such as Angostura)
1 1/2 cups fresh cut up fruit (such as citrus, grapes, apples, berries and melon)
5 sprigs fresh mint
2 cups seltzer water

In a small saucepan, bring the 1 cup of water to a simmer. Remove from the heat and add all 6 tea bags. Cover and let steep for 5 minutes. Remove the tea bags, pressing them to extract as much liquid as possible. Stir in the stevia, agave and bitters. Add the fruit and 1 sprig of the mint. Cover and chill 4 to 24 hours.
Fill 4 tumblers with a third of the way with ice, then divide the chilled tea between the glasses. Add 1/2 cup of seltzer water and 1 mint sprig to each cup.

Nutrition information per serving (values are rounded to the nearest whole number): 43 calories; 0 g fat (0 percent calories from fat) (0 g saturated); 0 mg cholesterol; 10 g carbohydrate; 0 g protein; 1 g fiber; 2 mg sodium.

For more information, read his tips on this special concoction.

Calorie Terrorists Are Lurking

2011-12-28T17:00:00.000-05:00

So what the heck is a Calorie Terrorist? I'm referring to the products that are seemingly innocent in terms of calories, but which are really quite dangerous in terms of weigh management. For example, salads, especially those in restaurants.

The term "salad" suggests low calorie and healthy. After all, how can you screw up lettuce and vegetables? Easy, add in meat, cheese and dressing! As a meat and potatoes guy, I made the same classic mistake as many others of assuming that because a salad was a salad it was a healthy alternative. Thus, I would load up on a huge chef's salad complete with four types of meat, three types of cheese and plenty of thousand island dressing. And of course, I made sure to leave off those icky condiments like tomatoes, peppers, carrots, cucumbers, etc - why would I want to screw up a perfectly good salad with that kind of junk?

And being a tyical guy, I decided that if a small amount was healthy, then a larger amount had to be super healthy. Of course the flaw here was in assuming that the particular salad I was consuming was health at all. So ultimately, I was fooling myself while consuming over 1000 calories...

BTW - just for reference - the McDonalds Premium Southwest Salad with Crisy Chicken has 430 calories. Not extremely bad in the grand scheme of things, but probably more than you assumed.

Another great example of Calorie Terrorists are fruit juices. Obviously, in terms of ingredients, true fruit juices are better for your body than soft drinks, but you might be surprised to find out how many calories may be lurking. An 8oz glass of apple juice has around 115 calories. Orange juice is about the same.

A cup of milk checks in at 170 calories. So if you like a glass of milk with breakfast, plus a bowl of cereal, you could easily be consuming 340 calories not including the cereal itself. By comparison, skim milk still checks in about 110 calories, which can be very misleading, as many people consider skim milk to be very low in calories.

Liquids in general are prime culprits in terms of calories, as most of them don't feel "heavy" thus there is the illusion that they don't contain much in the way of fat inducing ingredients.

So how do you defend yourself against Calorie Terrorists? Read product labels and do food research. The more you know, the safer you will be... but you will only win the war if you fight back with a plan and a mission.

Fondue Made Healthy?

2011-12-26T17:00:00.000-05:00

I know what you're thinking - how can anything like Fondue, chocked full of typically great tasting, but extremely fattening ingredients, possibly be healthy. It all comes down to your choice of ingredients. Like almost every other "created" dish, the degree (or lack thereof) of healthiness is determined by relatively simple decisions on the part of the cook. Something as simple as mashed potatoes can be made much "lighter" by using margarine and skim milk instead of butter and whole milk.

Thus, even something like cheese fondue can be improved upon if you pay a little attention to whats going in the pot. Sure, it will still have calories and fat, and if you go on a feeding frenzy... well, you get the picture.

So, if you are planning on a get-together for New Year's Eve which includes "eating" (why do we celebrate with food instead of a nice 5 mile walk?) then take a look at this new twist on a classic snack, brought to you by Rocco DiSpirito. He has come up with a new version that has just 227 calories and 10 grams of fat, compared to 670 calories and 29 grams of fat per serving found with traditional cheese fondue.

By the way, if you plan to complement the fondue with a nice glass of wine, be sure to drink in moderation. Not to avoid getting intoxicated, but because wine has more calories than you might realize, easily 150 to 180 calories per glass. So imagine if you go for the whole bottle, where you will end up..

Small steps and smart decisions are key factors for losing weight and maintaining it.

This Thanksgiving Lighten Up Without Giving Up

2011-11-22T13:00:00.000-05:00

I came across a great article by Rocco DiSpirito about a better way to prepare Thanksgiving Dinner that preserves flavor while slashing the calories. It's an excellent lesson in food preparation that goes way past the Holiday Season. Eating lower calorie food doesn't mean giving up what you like, it just means you need to be smarter about how you cook. There are all kinds of alternative ways to prepare the foods you like that still deliver great flavor and satisfaction, but with less calories and fat.

Here is an excerpt:

To scale things down, I've used turkey breast, whole-wheat bread for the stuffing, a cranberry sauce made with agave nectar rather than sugar, and a delicious low-fat gravy. This recipe will satisfy anyone in your family for just 303 calories and 6 grams of fat. A comparable regular dinner would weigh in at 1,450 calories and 58 grams of fat.

His full article contains complete recipe and cooking instructions. It's not too late to work these lower calorie approaches into your upcoming meal preparations.

Overeating - It's Not Just For Thanksgiving

2011-11-21T12:00:00.000-05:00

A big part of of the weight problem can be attributed to overeating, something that is readily associated with Thanksgiving and Christmas. In fact, for most of us it's considered acceptable and even mandatory that we throw out any reservations about how much we eat and what we eat during these traditional holiday celebrations. But in our modern day world, overeating is not limited to seasonal binges, it happens everyday. In fact, with our super-size culture most of us have any clue as to how much is too much.

The reality of overeating, is that its not about eating huge amounts of food, it can be defined as eating more than your body needs to sustain itself. Everyone needs a certain amount of calories to sustain their normal bodily activities on a daily basis. Anything beyond that can generate unwanted pounds. Thus, if you eat more than you need (calorie-wise) you are technically overeating.

If weight loss is on your mind, then you need to focus on what is contributing to yours and a great place to begin is to anaylze your eating habits. I have posted plenty of information on this subject which can be found throughout this website and in my book. I also came across an interesting blog post from someone else on this subject that is worthy of reading.

From Feast To Fat: Living In A World Of Plenty gives a unique perspective on how bad our eating habits have become and who we might effect a change that will yield less intake and less pounds.

I used to be a "shoveler" - speed eater - but have gradually changed my lfestyle to that of a slow speed racer, meaning he who eats the slowest wins. Slow eating yields less food intake! It takes time and effort to change your ways, so get started today. Don't wait until New Year's to make a resolution, as by then you will probalby have gained more weight.

Thanksgiving Dinner - Keeping It Under Control

2011-11-20T13:00:00.000-05:00

Thanksgiving meals are not known for their low calorie choices. In fact, most people don't pay attention to the concept at all (until too late) choosing instead to figure out just how much food they can possibly cram into every square inch of their body cavities. It's amazing how large the stomach can expand when force-fed huge gluttonous amounts of gastric delights. Then when its all over, everyone retires to the closest couch to lament on how much they ate and how bad they feel. Gradually the conversation transitions to snoring, as much of the family burns off the food they just consumed. If only sleeping really burned off those thousands of calories.

Sadly there is nothing very healthy about the traditional Thanksgiving meal and all the successive meals composed of the leftovers. But it doesn't have to be that way, as their are plenty of creative ways to cook healthy for this annual food marathon.

Check out this article by Stepfanie Romine - Comfort Foods Without All The Calories which provides some creative food options for the big meal. Who ever said that you have to eat an unhealthy meal at Thanksgiving. This year, give yourself and your family an early Christmas Gift - no unnecessary pounds!

Thanksgiving Dinner - Short Term Pleasure - Long Term Food Debt

2011-11-18T12:00:00.000-05:00

Thanksgiving is just around the corner which means celebrations, family gatherings, tons of food and long term food debt. And no, I'm not referring to the cost of preparing a feast (though that van be pricey as well) I'm referring to the calories you are likely to consume over the course of the holiday. The reality is that there is a heavy price to pay for all that eating, which is akin to taking on debt, because you are going to have to work longer and harder to burn it all off. And worse yet, Thanksgiving is just the beginning of an extended period of potential weight gain that stretches all the way to early January. And in case you haven't noticed, its a lot easier to put on weight than to get rid of it!

The really sad thing about eating too much stuff, is that its a short term pleasure that has long term consequences. One of the things I practice is reminding myself that while it tastes great right now, fifteen minutes after I finish eating, all the pleasure will be gone. Though it took a while to instill that in my brain, I am pretty good at using it to limit my food intake. Think about the regret BEFORE you eat, rather than later when you feel the need to loosen your clothing and take a nap due to the over-indulgence.

Now is a good time to start paying attention to the calories that come with traditional dishes associated with Thanksgiving. A cup of cranberry sauce can easily be 400+ calories. A large slice of turkey clocks in at 300 calories. Add a healthy heaping of mashed potatoes for another 240 calories, plus a mound of stuffing that cashes in around 400 calories. And lets not forget the bread and butter - 250 calories. And who can turn down pumpkin pie with a healthy shot of whipped cream? Try 400 calories. Grand total food debt from just these basic items - about 2000 calories. But considering that I have never seen a Thanksgiving Dinner with that few food choices, I'm willing to bet the total calories will climb much higher.

We all know that debt is bad and the best way to avoid it is to spend within your means. Translating this to food debt, eat within your daily calorie limits. And yes it can be done with Thanksgiving! You don't have to deprive yourself of a good meal, you just need to pre-plan your approach in order to keep things under control.

To be successful, there are two key factors that need to be addressed: overeating & high calorie foods. Here are my approaches to handling both areas:

Commit to eating very slowly in order to allow yourself to fill up quickly. Then stop when you are full.

If you eat slow enough, you may even lose your appetite, which makes it even easier to avoid the temptation of eating everything in site.

When you have the urge for "seconds" remind yourself that it will take a lot longer to burn off that extra food than it will to eat it.

Grandma might be offended if you don't go for seconds, thirds, etc. Eat slowly, but make it look like you are eating a lot. If there is always food on your plate, she will think you too are overeating like everyone else.

Take an active role in meal preparation and focus on lighter fare. There are plenty of traditional dishes that can be created in such a way as to maximize flavor while minimizing calories.

Know your food calories! Take smaller portions of high calorie items and larger portions of low calorie foods. Try to fill up on the low calorie stuff.

Plan some form of exercise immediately following the meal. Avoid couches and recliners, no matter who is playing football. A 30-45 minute walk isn't enough to burn off the meal, but its a simple way to start attacking the food debt that you took own.

This Thanksgiving, do not be led mindlessly to the food trough like millions of other Americans. It's just a meal! Focus on enjoying the time spent with others, rather than than eating a big meal that will have no positive impact on your life. Remember, its a only short term pleasure that comes with term conequences. Is it really worth it??????????????

Sitting Disease? I Think I Have That One Covered

2011-11-10T10:58:00.000-05:00

I'm sure you have heard the reports by now, that more than 90,000 new cancer cases each year in the US may be the result of prolonged periods of sitting. (Get Up! Sitting Linked To Cancer - Nanci Hellmich - USA Today) Specifically mentioned are breast and colon cancer.

Researchers have known for years that there is a correlation between physical activity and the development of chronic diseases, but the latest analysis brings a lot more attention to the link. To put it bluntly, in a study of 123,000 people researchers found that the more time people spent sitting, the higher their risk of dying early. In fact they even gave it a name "sitting disease."

Whats even more disturbing is that this isn't limited to those who are sedentary, it also applies to people who are regularly active. For example, someone who participates in 30 minutes of aerobic activity per day, but still spends many hours in a chair is just as likely to get "sitting disease" as someone who is a total couch potato.

Personally, I have found that sitting too long makes my body stiff and grumpy, so I figured out a long time ago that I needed to get out of the office chair and move around. Then when I started my weight loss program, I further keyed in on the fact that I wasn't burning off very many calories while parked on my butt, so I made it part of my daily routine to get up and engage in some kind of physical activity on a regular basis.

For example, most of my days are spent working from a home office (lucky me) so I usually ditch the chair once per hour and go outside and walk around my pool. It takes 50 steps to go around the 20x40 concrete sidewalk. 40 laps equals one mile. (I never quit with the numbers!) I don't go any set distance as I have a very busy schedule, but I still get in steps towards my minimum goal of 10,000 per day. In addition, when I have phone calls to make, I usually do them while walking around the pool. For rainy days, I do conference calls from a treadmill at slow speed.

Of course not everyone has the ability to go in their backyard during work hours to walk. But don't let that be an excuse. Even when I go to our corporate offices, I do the same basic thing, but use the back parking lot instead. I've raised a few eyebrows walking in circles dodging cars, but its not really that difficult. In fact its a great way to handle long conference calls, as the traffic is actually almost nonexistent which keeps the background levels low. And I get my steps in!

It really doesn't matter where I am, I always find a way to get up and move around frequently! Not because of a cancer risk - I didn't know there was one - but because it is part of my daily weight management routine.

So maybe in the grand scheme of things, the link between sitting and cancer will get more people on their feet, moving towards a healthier lifestyle.

Weight Loss - 5 Simple Steps To Get Started

2011-11-09T11:00:00.000-05:00

I read an article from Gregory Ramey, PhD who is a child psychologist about weight loss for kids. I couldn't find an online version to point you towards, so I will just cover the high points, which really apply to everyone, not just children. In the article, Dr. Ramey sets out these five key principles for weight management:

Weight Control Is About Self Control - Controlling one's weight is about exerting self control. That means denying yourself something that feels good today for the benefits of looking better for tomorrow. (BTW - I am more about modification than denial.)

Set Realistic Goals - The real purpose is to gradually change bad habits and focus on living a well-rounded healthy lifestyle rather than achieving a short-term weight loss. (1-2 pounds per week maximum!)

Clean House - It's just too tempting to have junk food in the cabinets and refrigerator. Get rid of all that stuff! (BTW - that means getting rid of it by throwing it out, not eating it all up!)

Increase Your Activity - Focus less attention on the numbers on a scale and more on developing healthy habits. Find something physical that can be enjoyed on a regular basis. Avoid the TV, computers, video games, etc. (Of course, you can put a treadmill in front of your electronics and actually get a workout while playing.)

Make It A Family Affair - A child's weight management program, or even an adult's is likely to fail without family involvement and support. Plus as a parent, you should be setting a good example for your kids - nothing like a fat Dad telling his kid to go run around the block five times... better to lead the way. Meals are really the toughest aspect of this category, as its nearly impossible to have one person eating healthy while everyone else around them is eating the same old, same old bad stuff. (It's hard to switch to broccoli when everyone else is eating french fries - the smell alone is enough to put an end to the effort.)

Really in truly, successful weight loss is more about common sense than anything else. Oh sure, its easier said than done, because you have to change years of bad habits and that is hard, but don't make things any more difficult than they are. Focus on gradual changes to lifestyle. Apply these 5 things and once they are routine, then add another layer of changes , and then another layer until you finally find yourself on the right path.

Learn More - Burn More

2011-11-08T10:00:00.000-05:00

In case you haven't noticed, I'm all about walking. That's not to say its the best exercise for weight loss - I never claimed it was - but rather it's what works for me. And that is one of the most important criteria when starting a weight loss program: choosing a form of fitness that's right for you and can be actively pursued forever. Remember, successful weight loss is not a short term proposition!

But just burning calories may not be enough, as the body can do strange things when it comes to where it burns off the fat. A common question when it comes to exercise is: can I selectively lose weight from specific parts of the body? The answer is NO. While you can tone up certain areas, where the fat is burned off is really controlled by your body without any input from you. For some of us, it comes away fairly evenly from top to bottom, with basic exercise while for others it burns away very disproportionally, which can be quite distressing.

If you fit that category, then you may need to consider working with a personal trainer who can help you focus on not only reaching your weight loss goals, but also on achieving the physical appearance that you desire.

In an article published in the Wilmington Star News, the author, Scott Perry of Real Results, Inc answers some important questions about exercise, muscle mass and weight loss. It's worth a quick read, because it explains in fairly simple terms the relationships between all of the physical aspects going on behind the scenes in your body.

People wake up every day with the notion of losing weight, but without any clue as to how to do it and what path to take. Most do it all wrong and end up frustrated with their efforts and soon quit. You should approach the process with a plan based on doing research into methods, not products, for weight loss. Before you take the first step or lift the first weight, learn everything you can about weight loss and the human body, then build a plan that fits your personality, with a firm understanding that what you start today you must be able to maintain forever. Your weight loss is only as good as your plan, and that same plan (with evolutionary changes) it what will keep it from coming back.

Ignore the ads and the hype - focus on facts. LEARN MORE - BURN MORE!

My website is full or weight loss resources and includes a synopsis of my plan (no products involved) which is fully detailed along with an accounting of my first five months, in my e-book.

Shortcuts Are Short-Sighted

2011-11-06T08:50:00.000-05:00

I presume that most people who exercise do so for a reason. Losing weight, building muscle, improving health, etc. Soooo, if you are actively pursuing a high level of physical activity in order to achieve a desired end result, why would you cut yourself short? It's kind of like saving money to purchase a house, but turning down the opportunity to work an extra hour each day. You may eventually reach that goal (or not) of enough dollars for a decent down payment, but its going to take a long time and at some point you might get tired of waiting for the pay out and just give up.

I witness this kind of short-sightedness on a a regular basis when it comes to running and walking - a lot of people take shortcuts - literally. Why? Each step you take contributes to calorie burn - maybe not very much on an individual basis, but when taken collectively it does add up. So why would you walk a two mile course and then take a shortcut near the end that cuts off a 1/4 mile? You might have save a couple of minutes, but you lose big time in the fitness category.

Recently, there was a bridge closing (maintenance) on the Wrightsville Beach Loop, which is a 2 1/2 mile circular course perfect for walking and running. I normally walk two full laps, but because of the closure that wasn't possible. Did I shortcut my walk? Nope. I started at my normal location, walked until I bumped into the barricades at one end of the bridge, then turned around and went in the opposite direction until I bumped into the barricades at the other end of the bridge. Then I walked back past my starting point an equivalent distance of two bridge lengths so that my total walk was still in the five mile range.

But how many other people did that? I was amazed at the numbers who got within sight of the bridge, then turned around. They didn't go the full distance! For most of them they were satisfied that they put in some kind of effort, not thinking about the fact that a reduced level of exercise had a reduced effect. I on the other hand focus on time and distance, with my trusty pedometer providing ample evidence as to the effectiveness of my efforts.

This goes beyond bridge closings! On any given day in any specific place that is frequented by runners and walkers, I witness people taking unwarranted shortcuts. For example, on the Mt. Pleasant, SC side of the Ravenel bridge, people have worn a path up a grassy embankment between the parking lot sidewalk and the bridge's pedestrian walkway, even though both they link up just another 100 feet away. You might be thinking its just the results of tourists climbing the bridge for the view, rather than exercise. Nope, I see walkers and runners using the shortcut all the time.

OK, so two hundred feet isn't a real big deal in the grand scheme of things, but it can be a symptom of a dangerous mindset - I'm doing this because I have to, not because I want to! And that can lead to failure in the game of weight loss! Your exercise routine must provide you with a high level of satisfaction and you in turn must be committed to making it happen by going the full distance each and every time.

For sure, things happen (been there, done that) - weather, cramps, blown out shoes, blisters, tight schedules, etc. and that is legitimate stuff. But I see a lot of people taking shortcuts out of laziness or simply a lack of commitment. It's easy to fall into the trap of thinking that because you took part in some form of exercise, you are on the right track. However, a lackluster effort can actually work against you. If you don't consistently achieve a level of physical activity that really makes a difference, you won't be going anywhere fast.

When it comes to running and walking, more is better. My motto is: The Shortest Distance Between Two Points Is The Longest Route You Can Find!

Did It Again - Beat My Old Walking Speed Record

2011-11-05T09:36:00.001-04:00

I must be on a roll! (Not something you technically want to happen when walking...) Just broke my walking speed record again. Just the other day I did 5 miles in 62 minutes, and today I did the same course in 61 minutes. I really can't tell what shaved off another minute on the time, which is actually pretty significant. My top end speed doesn't feel any faster, so I am apparently getting up to full speed quicker.

Is this an earth shattering moment? For me yes, but for the rest of world - no. It's just part of my reformed lifestyle to push the limits with my chosen form of exercise - walking. It helps keep things fresh and interesting, which is important for staying on track. The minute you get bored with your fitness plan, find something else quick or you may end up back on the couch. So in addition to walking in interesting locations, I'm always trying to throw in another angle to keep myself moving and racing against myself is one of them.

Exercise doesn't have to be painful, uncomfortable, distasteful or boring - in fact it better not be - it just has to be something you can commit to and that yields some personal satisfaction in addition to the calorie burn.

It's Not Your Fault - Hormones LinkedTo Weight Regain

2011-10-27T11:46:00.000-04:00

Puhleezz - quit with the "it's not your fault" rhetoric. An article in the Denver Post refers to a study in the New England Journal of Medicine that suggests that hormones are responsible for regaining pounds after successfully losing them. I'm not a scientist and don't dispute their findings, however as I read through the article I saw several glaring issues in how they conducted their study.

I suggest you go read the article, and carefully review the data as presented. Try not to make any snap decisions - instead take some time to read between the lines. Then come back here to see the problems that I saw with the study.

Here Are The Problems I Saw With The Study:

Rapid Weight Loss - First of all, successful weight loss and long term maintenance are challenges - there is no doubt about that. Thus, you have to be prepared to use methods that you can comfortably live with forever. Quick weight loss has proven to be ineffective because you can't maintain the process. The participants (who survived) lost almost 30 pounds each in 10 weeks. CRAZY! Normal weight loss is in the range of 1-2 pounds per week. That is a shock to the body and it will naturally fight back, especially in terms of hunger. Plus its an uncomfortable, unpleasant process which makes the individual long for "getting back to normal".

500 - 550 Calories Per Day - Are you kidding me? Yeah, that can produce some quick weight loss, but what a nightmare. I would fantasize about eating non-stop!

Optifast Meal Replacement - Great, force them to starve, then pump some chemicals into their body to trick them into feeling like they are getting a decent meal. Unfortunately, this is so common in the masses who try to lose weight - replace "normal"with something artificial. First of all, you lose the pleasure of eating the foods you like. Second you are taking something that you can't wait to get rid of, meaning its a short term solution. Once you end such a diet you will gain weight back.

Reintroduced To Ordinary Foods - Here we go again. Lose the weight quick, then get back to normal, which invariably leads to weight re-gain.

Listen, I don't dispute the facts that our bodies tend to work against us and certainly hormones can have a real effect, but in my opinion this study has too many flaws because it used the wrong approach to weight loss. Actually, I said that wrong - it used the same stupid approach that most people take (and ultimately fail).

The reality is that weight loss has some challenges and it will always take a high level of mental focus to succeed. But you simply cannot dump a bunch of weight using artificial methods, then return to normal life and not expect to regain the weight you lost. Thus you need to carefully, gradually and effectively reshape your normal life in such a way that you don't feel like you are missing out or are burdened things you hate.

I lost 70 pounds, 50 pounds of it in 5 months! That was almost 5 years ago. Sure, I fluctuate - usually gaining 5 pounds in the winter when I don't exercise quite as much. (By spring its gone). I still eat what I like, but in much smaller quantities and I offset that with exercise, so that I control calorie intake. I am happy with my new lifestyle and have very little problem maintaining it. I put together a formula which is illustrated in my book that worked for me. No big secret - you can figure that out on your own without me - plus I have some details on my website under MY PLAN.

And please, whatever you do, don't fall for that statement in the article that says "it's better not to gain weight than to try to lose it."

Set A New Personal Best Walking Record

2011-10-24T09:22:00.000-04:00

My typical walk is 5 miles and I treat it as a competition - against myself. I'm always striving to go just a little bit faster. If speed is my goal, then why don't I run you might ask? Too many knee surgeries sevearl years ago, which left very little cartilage in my right knee. I actually can run without any problem, but on the advice of those in the Medical Profession, walking is less damaging to that remaining cartilage than running. As one Orthopedic Surgeon once said "why would you want to run when walking has done so much for you?".

But don't confuse power walking with casual walking. I move fast and it feels great! It took a long time to go from 15 minutes of pure agony on a treadmill to 5 miles (or more when I have the time) of high speed, pain free fluid motion.

So today I did 5 miles of walking in 62 minutes! My old record was 64 minutes. And considering that I have just recovered from a fairly long bout of pneumonia (and I was still walking while sick, just not as fast and furious) that is pretty amazing in my book. I'm not bragging, ok maybe I am, but my point is that I used to be a couch potato and now I'm completely reformed and loving every minute of it.

Successful weight loss is a long term investment and its tough to see where you might be when you are just starting out. There is hope for everyone - I am proof of it. So don't give up and don't expect any quick miracles, just set a course and stay on track. One day you might just be able to pass me by on a power walk of your own - NOT!

Learn How To Lose Weight While Unlearning How To Gain It

2011-10-23T10:20:00.000-04:00

Unlearning is just as important as learning when it comes to losing weight. A bona-fide weight loss plan not only focuses on helping you to LEARN good healthy habits, it also has to deal with UNLEARNING bad ones. And the unlearning is much harder than the learning, by far! Imagine if you suddenly had to unlearn basic math or to read or to speak. Those things have been ingrained in you over many years and so have bad habits in terms of health and fitness.

Enter Drew Manning. He is a Certified Personal Trainer and self-confessed fitness addict who has decided to gain 50-60 pounds over a six month period, then lose it over another six month period, all in full public view via the Internet. In an interview on Good Morning America, he said he felt the experience would help him to better understand what someone who wants to lose weight has to go through, which in turn would help him be a better personal trainer.

On the surface it seems like a noble cause, and I am not here to malign him in anyway, but when I step back and look at what he is doing, I see the same Learning VS Unlearning issue that comes with weight loss, except in reverse. Here is a guy who in his own words says: "I’ve always had a passion for fitness. My love of fitness began at an early age and through sports it became an addiction. Throughout college I gained more experience through not only sports, but college courses as well. This inspired me to become a certified personal trainer through NASM."

In other words he has spent his whole life being healthy and fit, and now must temporarily learn how to go the other way in order to gain weight. Luckily for him he doesn't need to unlearn the good habits, as he plans to go right back where he was. So will he really find out what its like to have lived a life of fatness and then be tasked with losing it and keeping it off????? I think not... as he doesn't have to unlearn a lifetime of bad habits to be successful with weight loss.

But if his efforts help others be successful, then more power to him. But for you as an individual, there are plenty of people like him or me who stand ready to help you learn good health and fitness habits, but its up to you to unlearn all those bad habits that got you there in the first place. That is why I always say, whatever system you use to lose weight must be sustainable forever: Learning And Unlearning together in one package!

Success Stories Prove It Is Possible To Maintain Weight Loss

2011-10-12T09:43:00.000-04:00

I didn't need a research report to tell me what I already knew - it is possible to maintain your weight loss over an extended period of time. But its always nice to see that there are plenty of others who are also beating the odds and defying the statistics about long term weight loss success.

USA Today ran an article about a study of successful dieters (I hate that term as it doesn't give you the real picture) who are members of the National Weight Control Registry. In the analysis, researchers gathered data from 3000 members who have been in the registry for 10 years. The participants had dropped an average of 69 pounds (each) and maintained a 52 pound weight loss at five years and a 51 pound loss at 10 years.

What's really interesting to me is how close this is to my own situation. I lost 70 pounds and now flirt with a 5 pound fluctuation each year. I can burn it back off, but for some odd reason, my body seems to really like to park itself at the 65 pound lost mark.

In a sidebar, the article list lifestyle habits of those interviewed, which almost mirror my efforts. Thus, if you are looking to lose weight and keep it off, you can use that information as a guideline for building your own program that is sustainable in the long term, provided you stick with it.

You don't need supplements, weird food, icky diets or painful workouts to lose weight, just a good set of parameters that you can merge into your current life and slowly replace bad habits with good ones that you can live with forever.

Souping Up Your Weight Loss

2011-10-08T08:54:00.000-04:00

If you are on the quest to unload pounds you might want to consider stocking up on soup. It has definitely been a part of my weight loss success, as I found it to be a good way to eat a filling meal without loading up on too many calories.

Of course, just like with salads, soups aren't guaranteed to be low-calorie and/or healthy so read the labels, but within reason its a great way to avoid overeating because it makes you feel full quicker, so you tend to consume less.

A great article by Rocco DiSpirito illustrates this concept even further. Checkout his recipe for Mushroom and Miso Soup. He builds it from scratch and throws in some extras like shrimp and still ends up with an interesting dish that weighs in at an astounding 103 calories.

Just another great example of how you can lose weight without supplements, icky diets, paid programs, berries, etc. Do it your way by creating a plan that assures good food, fun exercise and life-long sustainability. That's how I lost 70 pounds and have kept it off for over 4 years.