Henrico County Version
March 13th Weigh-In
It was a good week last week, I hope you all saw the graph on Tuesday. #2 is still in the lead with #8 are neck and neck. We are up to 95 total pounds lost. I hope we hit 100 soon.
So how do you maintain gains you made? How do you stay motivated? Here's a good article that breaks it down into three areas of life: Maintaining Diet, Sticking to your Workout Plan, and Setting Yourself Up for Success.
Avoid fad or crash diets. When you put yourself on a diet of maple syrup and chili powder, it's pretty obvious that you're not going to stick with it. Even diets that are carb-free or all-protein are recipes for non-committal. When something isn't natural and do-able, it's bound to be short-lived. There's no quick fix for long-term weight loss.
The 4-Letter Word
A new article goes into more reason why sodas are bad, found in the caramel coloring. So if you have soda issues like me, read this article.
The other is near Fairfield Middle School/Central Office on Laburnum, the Eastern Henrico Recreation Center.
It's About Two Things
To be successful, there are two things to think about when maintaining a health lifestyle: 1) what goes in; and 2) what goes out. And while that idea is simple, following through isn't as easy.
What goes in
This, too, is easy. What are you eating and drinking? There are 1000s of books that you can read on this subject, which is confusing enough. But the other confusing part is that what is "scientifically proven" in 2004 has now been debunked. The best thing to do is talk to your doctor, obviously. Also, do your own research based on your own needs (maybe you're a vegetarian). But here are some truths that I doubt anyone can disagree with:
- You won't be a perfect health NAZI all the time. In fact, splurge on occasion.
- Whole foods are better than processed foods.
- Eating processed foods is often easier and cheaper. And bad for you.
- Eating whole foods takes more prep time and is more expensive. But better for you.
- Find a "diet" that works for you. For example, as educators, we often hear about Howard Gardner's 7 Intelligences, so teachers will try to create a lesson more geared toward "visual learners." People are like that with diets. Some can handle restrictive diets, others cannot. Just because your buddy lost 30 pounds on Weight Watchers, doesn't mean you will have the same success.
- Vitamins from food is better than vitamins from a pill
What you eat and drink is the main pillar of a healthy lifestyle. If you want to lose weight, I'd say that 80% of weight loss is what you eat and drink and how you cut calories.
What goes out
Along with the calories you eat, and cut, you can also burn off calories. But it takes 3500 burned calories to lose 1 pound. For example, can you run for 5 hours at a 10 minute/mile pace? You have to do a lot of exercising to lose just 1 pound.
But, exercise is invaluable. Added to the right diet, losing weight is like compound interest. Also, building muscle is important for a long and healthy life.
But as with diet, finding the right exercise is important. Different things work for different people. Again, there are a 1000 books out there. So, here are some truths, no matter what:
- Buy new shoes and at least start walking
- If you have a gym membership, start using it. If you don't have one, you don't need it yet
- Move at least 30 minutes a day, on top of what you do at work
- Tell people what you're doing. Accountability helps.
- Don't sit as much.
There is so much more to write, but this is enough to get you started successfully. Make it fun. Find new foods to cook! Enjoy the experiment. If you like walking/jogging, find a 5k to sign up for. Make it an adventure. Set goals.
Here are some apps you can use to track the calories you eat with your smart phone. I use MyFitnessPal. You can find me using: mjhasley. It's a good way to support people in reaching their goals.
Here are some apps you can use to track calories burned through exercise. Again, find the one that best fits your needs. See what your smartphone does automatically or look into getting a wearable band, like Fitbit. I use Nike Plus for running and other apps for different activities I do. But I'm a bit of a nut.
Once you start tracking, and see what you've accomplished, it becomes easier to do. For example, for 2014, I'm 2000 calories from burning 100,000 calories this year through running. That's 28 pounds burned.
Just a reminder of the basic rules:
- On Dec 19, I will mail you the original weigh-in form. You will simply submit your name, date, current weight, and goal weight. That’s it. All you need is a scale in your own home. The 19th will be the initial weigh in.
- On Dec 26, I will begin emailing the weekly weigh in form which is just name, date, and weight. This means that weigh-ins are on Friday. It’s funny, this is a debate. A Friday weigh-in “forgives” the weekend. But a Monday weigh-in means you’ll try harder. So for this first time, I’ll go easy on folks. This means, going into the weekend, you’ll know if you’re ahead or behind your goal. BE GOOD!
- You will be assigned a number and I will email you this number. Each week, I’ll post results for the whole group, by number, not name. Currently, there are 14 of us.
- Also, there is an optional $10 fee. This is for incentive, the winner receiving 80% of the winnings. You DO NOT need to contribute. Please put that in the PONY for me using Central Office as the location.
- This competition will last until March 27, just in time to show off for Spring Break.
- The winner will be the person with the greatest weight loss percentage (not the number of pounds lost)! A 200 lb. person losing 20 pounds is the same as a 100 pound person losing 10 pounds.
- All information here will be confidential between me and my bookie. If you are playing along for fun just to lose weight, that is great. If you are competing for the grand prize, please be honest with your weigh-ins since money is on the line. Use the same scale and weigh yourself at the same time of the day. It’s a gamble doing it this way but I really don’t care – it’s called karma. I just want to lose some freakin’ weight!
- And, this shouldn't have to be said, but please: Diet and exercise responsibly. No starvation. No 80 mile runs daily. Be safe!!! See a doctor if you need to. If you start feeling ill, let me know. There, no one can sue me.