What is a setpoint? I hear a lot of talk about your “setpoint”, which is the weight you gravitate towards over time. What I just said should tell you it is not one number. People started talking about it when they started to explore yo-yo dieting and people who regain weight after losing it. It […]
Normally, I’m not big on “rules”.
However, people seem to like them. I have to admit, I feel so strongly about some things, I would have to almost consider them rules. Here is a list of the “rules” I eat by.
1) The #1 vegetable rule
This one is a no-brainer for me. If possible, I try to make the focus of my meals the vegetables. There is no downside to this. It keeps your weight under control, maximizes your nutrient intake and gives you lots of healthy fiber. In fact, it’s what inspired me to post tonight. I made salmon patties for dinner, and served them with a salad, as well as roasted veggies. Three quarters veggies, one quarter protein. When I successfully follow this rule, we usually have a variety of vegetable dishes at the same meal, making it feel like a feast.
2) Make in bulk to make it easy
Again, going back to tonight’s dinner, I had previously washed and torn a head of romaine lettuce, making it like the bagged stuff in the store. Yesterday, I made a variation on a Caprese salad with tomato, onion, basil and ranch dressing. I took the leftover tomato salad and put it over some of the lettuce, making the easiest salad ever. I cooked up half a head of cabbage while I was cooking the salmon patties, that we can either eat as is, or use for cabbage lasagna or stuffed cabbage. Try and make enough of anything you cook to go for the next meal(s). If you might get sick of it, freeze it.
3) Treat starch like a condiment.
I’m not anti carb, but if it isn’t a vegetable, go lightly. For example, never eat spaghetti without a big salad, and make it a small portion of pasta , same with the meatballs, compensated with lots of sauce, preferably with tomatoes added.
4) Try to make it homemade, or half the portion.
I’m specifically thinking of coleslaw, potato salad or other quasi-healthy foods. The store bought kind are generally swimming in dressing and sparing on the vegetables.
5) One starch per meal.
Many of you might consider this sacrilege, but if you are having pasta, skip the bread. Ditto a potato. In fact, I usually only eat bread if I am having a sandwich or if the bread is the focus of the meal some other way.
6) Go ahead and treat yourself, but be honest.
A treat is something out of the ordinary. It isn’t a treat if you go out to breakfast, then have a desert after lunch. Or if you go out to eat three times a week. An occasional treat won’t mess up your eating, but you have to be honest in the frequency of your treats. If you are going with frequent, they have to be small.
7) Consider the impact of what you are eating.
Sure, we all are influenced by tastes and cravings. But ask yourself, “Is this food going to benefit me, or make me sorry?” Most of us have a good idea of what’s right. Why eat something that you’ll be sorry for? This starts in the store. You can’t succumb to cravings if the junk food isn’t in your house.
I know I focus on food a lot on this blog. As soon as I tell people I’m a personal trainer, the conversation almost always veers towards weight control. The person often justifies their current eating pattern, then complains about their weight. Or, complains about their eating, but then offers reason why they can’t change. This post is incorporating facets of many of those conversations. You have to make consistent choices of what you eat if you want to be healthy. There are no other options.
…And here’s reality from a guys perspective! Thanks JR!
Apparently you ladies want to have your own thigh gap?
Apparently it represents health, happiness and even sexiness?
Apparently if you’re a chick without a thigh gap, you’re less of a woman, right?
That’s the thigh gap fad talking. Not me.
Enjoying the company of some girls the other day, they referred to a magazine image that supposedly portrayed “feminine perfection” – or words to that effect.
I’m not sure of the exact image, but it looked a little something like this……………
Okay okay, maybe I’m stretching it a touch…………….
Yes. That’s more like it! There’s your classic, stereotypical thigh gap magazine type image.
“Wouldn’t it be great to have legs like that?!”
“Oh HELL yeah! Guys love it!”
Hang on a minute!
Being a relatively young and heterosexual guy, if there was ever a time my input could or would be relevant, it was now. And if that didn’t…
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Today is just a rant. I’m reading a book “The Cure for Everything” by Timothy Caulfield. He didn’t say anything I didn’t already know, but he reminded me of all my favorite hobby horses, leading to this rant.
First of all, you can’t burn fat, melt fat, zap fat, or do anything but slowly lose it. Well, ok, you can melt or burn it, but it involves fire or lasers, not something I want to do. Fat is made up of fat cells. Cells. You know, the stuff you body makes? It isn’t some foreign substance that got laid over your hips. Your body made it to store the excess calories you ate. How do you get rid of it? Basic laws of thermodynamics – reduce the intake, increase the output. Your car can’t get fat, it only can hold whatever the tank holds. The gas nozzle shuts off when it is full. Unfortunately, we don’t have automatic shut offs.
So stop getting disgusted with yourself, going on some weird diet, taking pills, or exercising till you fall over. Instead, take an honest look at what and how much you are eating, and change it. Trade the sweet tea for unsweet. Stay OUT of the bakery department. OUT. DO NOT GO IN. Don’t buy loaves of bread, or keep them in the freezer. While bread is not evil, it is a lot of empty calories. Buy smaller plates. In fact, go in your kitchen right now and measure your plates. If they are greater than 9″, go find some 9″ diameter plates and use only those. Make half of that plate vegetables. Do all that and see where you are in three months. You didn’t get in this mess overnight, you won’t get out of it overnight. And even if you could, you’d just go back to your original size because you wouldn’t have changed anything. Eat lots and lots of veggies. Low in calories, high in everything that will make you live long and prosper.
Last, not everyone will be happy at a size 8. If you love food, and won’t give up certain things, make peace with it and be happy. It’s healthier to be a size 12 and stay there, than it is to yo-yo back and forth. Fitness and health is about a lot more than just weight. Most people will not look like swimsuit models or Brad Pitt. Get over it and get happy. Oh, and unless you are anorectic, you will probably have some cellulite. And even if you work out, the back of your arms will jiggle a bit too. It’s not a crime and people won’t judge you for it. If they do, ask them to jiggle theirs. Join the party and jiggle with us.
Since fitness is my passion, most of my posts are commenting on articles I run across pertaining to fitness. However, I just had the opportunity to backpack for the weekend, and I feel it was worth writing about. I find it ironic that I’m getting into this hobby at the time when “Wild” and “A Walk in the Woods” are in vogue. I was told to read both those as I started doing this. I don’t think I’ll ever be a through hiker, the term for those who stay on the trail from start to finish. When I was younger, I wanted to hike the Appalachian Trail, but now that I know what that entails, I find I’m happy with just doing weekend hikes.
I have experienced many facets of fitness – aerobics, weight lifting, biking, kayaking, swimming and walking. I’ve worked out in the gym and at home. I’ve participated and taught classes, and done fun things that were incidentally fitness producing. I’ve done indoor rock climbing and learned how to climb trees safely. Having done all this, I’ve discovered that fitness is a positive circular cycle. You have to exercise to be fit enough to do active things, and doing active things increases your fitness level. A way to demonstrate this is how you feel the first time you go for a bike ride in the spring, vs if you keep it up all winter on a stationary bike.
So, I had to train to hike, and hiking was what I did to train. It is excellent for fitness. There are all the benefits of walking, and many of the benefits of weight training, since you are carrying 30 lbs on your back. Unlike walking, most trails are rather challenging, like the one I just went on that had an uncounted number of stairs. The first few times I did it around my neighborhood, I was so sore the next day, especially my calves and feet. I quickly adapted. The heat was an issue, we had one seasoned member bow out after the first day, opting to get a boat home. (We were hiking along a lake.)
We left on a Friday, and did 8 miles (roughly) the first day. We did shorter hikes the next two days, roughly 6 miles Saturday, and five on Sunday. Since I had not trained on consecutive days, I was concerned that there would be some adaptive stress to daily hiking, but there was none. My right knee and foot got sore the second day, after all those stairs, but seemed completely recovered the next.
Hiking and backpacking aren’t for everyone. If you have physical limitations, or just aren’t sure of your
footing, it can be daunting. Backpacking means carrying everything you need on your back, which can be physically too much for some. It also means accepting a certain amount of risk, being organized and learning new skills. Of course, it also means eating, sleeping and peeing in the woods, which can be a gross-out for overly fastidious people. Having said this, many state parks have shorter, flatter trails for the less able. My husband hikes on shorter hikes. Also, you are in control of your hike. You can decide how many miles you want to do. You can always turn around and go back. Many trails are loops, of set mileage, which helps determine if they are something you’d like to challenge.
I do think most people would benefit from some sort of hiking. Getting out in nature, getting your vitamin D, socializing (you should never hike alone), and, of course, exercising, are all benefits of it. I like backpacking because of the feeling that I’m tied to all of human history. Most people lived their whole lives in a fashion similar to how we camp. It gives you great respect for our forebearers, and deep gratitude for all our technological advances.
You thought I fell off the face of the earth, didn’t you? Seriously, I haven’t been terribly motivated to write as much lately, and it shows. However, I ran across an article today that made me just have to say something.
A journalist, John Bohannon, apparently wrote a bogus study, got it published, and it was subsequently picked up by the news media. I say “wrote a bogus study”, but he actually did a bogus study. He got volunteers, separated them into groups, a control and two study groups, had them follow certain protocols, took actual measurements, then ran the statistical analysis. What makes it bogus it that there were only 15 subjects. To use his own words:
Here’s a dirty little science secret: If you measure a large number of things about a small number of people, you are almost guaranteed to get a “statistically significant” result. Our study included 18 different measurements—weight, cholesterol, sodium, blood protein levels, sleep quality, well-being, etc.—from 15 people. (One subject was dropped.) That study design is a recipe for false positives.
Apparently, there are a number of “peer-reviewed” journals out there that aren’t any such thing. Instead, they are money-making schemes.
Now, you may ask, how do I know this story is real? Maybe he’s faking the fake? I did do some homework on this. I followed the links, I read the original story. I couldn’t find his article in the International Archives of Medicine, but they may have pulled it after realizing what was going on, or maybe I just wasn’t successful. I think this does point out the pitfalls of getting any of your information from the internet. It’s only as good as the source. I do know that the problems he is pointing out are real. As Mark Twain once said, “There are three types of lies. Lies, D***ed lies, and statistics”.
I run into this every day. People ask me about this diet or that drug. This “cleanse” or that product. Very few people remember high school science, or even care.
Losing weight is simple, but not easy. There are no quick fixes. The basic principles still apply, whether you dress it up in new buzz words or fancy diets. I suggest you read his article and educate yourself on some of the pitfalls and take any “new study” that touts some amazing results or counter intuitive ideas.