Weight Loss Secret: Treat Yourself Like Your Car

I recently heard from a young man who said he knew he would lose weight even if he ate snacks and treats all the time as long as he burned more calories than he ate. He went on with some extensive math calculations on how many calories the average sedentary person burns and how he will be able to lose weight by adding some additional exercises and dropping his calorie intake to under 2000 per day.

My first reaction is, Heaven help this guy...I wonder if he has ever tried to diet before?

Begin healthy and losing weight is not just a math equation...and certainly not a simple one! First of all, there is no "average" person...we are all unique and we react differently to different foods, exercise and moods.

Second, even if you caloric intake is low, you can not heal your body and create healthy, lean tissues if you eat junk food all day long.

Rather than counting calories and trying to figure out the math of losing weight, treat your body at least as well as you would your vehicle. You wouldn't put sugar in your car's gas tank and expect it to run, would you? No, you give your car the proper grade gasoline and oil that it requires. You keep the radiator filled. You check your battery. You inflate the tires to get the best mileage.

Your body is a fantastically complex machine and deserves similar treatment. Give your body good quality fuel, as in lean protein, complex carbs, healthy fats. Drink plenty of pure water (filter it yourself and save money and the environment) to help keep your system flushed and well regulated. By eating small amounts fairly often you keep your battery charged and like putting your car on cruise-control you can keep going and going without the roller-coaster ride of sugar rushes and crashes.

Quit counting calories and keep yourself on the highway of life, looking good and cruising by eating the right foods every day!

Walking in a Winter Wonderland

One of the weight loss tips I share is to move your body early in the morning for about 15 minutes...not a big, strenuous workout...it gets the heart rate up...breathe deeply, and it starts the fires burning helping burn fuel more efficiently all day long.

We received about 8 inches of snow over the last 36 hours...while it is beautiful to look at it hampers efforts to move around and get the blood pumping...or does it?

I've been a weight loss success story because I change my thinking about my body, my health, and about diet and exercise...and I realized that here is an opportunity to "practice what I preach" and change another thought! Instead of looking at the snow as a hindrance I turned it around so I could see ways to incorporate different movement into my routine--one of the best exercises for weight loss is not one, but variety! Time to change it up with a little winter white!

So this morning I put on my wool socks and hat and went outside.

If you've ever shoveled snow, you know it is work...but maybe you haven't thought of it as exercise--but it sure is! There is no law that says exercise has to be in a gym or that it can't serve any other purpose. You can bring your tunes along, or just enjoy the peace and quiet the blanket of snow brings.

If you haven't been exercising much, don't overdo it with the snow shoveling...especially if your snow is heavier than mine. Here we have the lovely "champagne powder" so I can literally sweep it away--still a good workout, but not as hard as moving boatloads of cement snow.

My challenge at this form of exercise is determining how long to go...shoveling (or sweeping) my driveway and walk doesn't take long...so I added in the drive and walk of an elderly neighbor...and then added some community sidewalk for good measure.

My fingers were a bit (!) cold when I got back in but I definitely got in more than my 15 minutes and broke a sweat.

Remember to breathe...and breathe deeply...don't hold your breath when you are exercising, whether that is walking or shoveling. Big tip for winter exercise outdoors: wear a scarf or something over your mouth.

But you don't have to shovel snow to enjoy the benefits of winter workouts...if your kids have a snow day (or you have a "kid at heart" at home) you can even enjoy a snowball fight. Bend down and grab some snow, toss it, bend and toss, bend and toss...laughing all the way!

Of course you can go for a walk in the snow if you have proper attire if you want. If the snow is deep it can really work some different muscles just getting to the mailbox...but I wouldn't automatically count on walking in the snow as your exercise.

Why? Think about how you walk when it is snowy and icy out...do you carefully place your feet with each step so you don't fall? A lot of people do, especially if you are a large person who might have trouble getting back up, or someone who has had injuries in the past.

If you can't safely walk outdoors, you live alone in an area with snow removal, then what? We'll cover a few ideas in tomorrow's post...options that also work for folks who live where "winter" is a relative term!

Too Much Exercise Can Stop Weight Loss Success

I know this goes against conventional wisdom...but lots of "conventional wisdom" is not wise--as in, not true.

My own personal experience has proven to me that working out more does not necessarily result in weight loss...or even fat loss...but recently that theory has been supported by others so I wanted to share that with you.

I watched The Ellen DeGeneres Show the other day...I Tivo it, so don't ask me what day it actually aired! One of the guests was Jason Bateman. Jason is now 40 and was mentioning that he runs 6 miles a day and still isn't the weight he would like to be.

Hmmm. Is the answer to give up? Is the answer to run more? Is the answer different exercise?

Well, it is definitely not either of the first two! Exercise is great for our bodies and our minds, even when it doesn't appear to be getting us to our weight loss goals. And if you enjoy running, then run by all means. As for me, I don't enjoy running. Well, that is a massive understatement. I don't mind a short trot to the car or mail box...things like that...but actually running??? For exercise? Yuck. Double Yuck.

Whether you like running or not, the answer is NOT to increase the distance or time you are running.

Sometimes you can be getting too much exercise...or at least, too much of a particular type of exercise.

There are (at least) two different schools of thought about what is the best exercise for dropping fat. One group claims that cardio (or aerobic exercise) is the way to go. The other claims that strength training is the best way.

It really isn't an either or situation. Like most things, there is no one perfect answer for each and every body. But in general, a variety of exercise is the best for overall health. Some aerobic and some strengthening as well as stretching is going to be the best solution for long-term health and fitness...including weight loss success!

Brett Blumenthal wrote in her blog on Sept 24 a great article that supports that yes, you can overdo the cardio. I love the title "Ma'am, step away from the treadmill!"

In it, Brett supports my findings..."there is no need to do more than 30 minutes of cardio...when you workout" and she continues "If you are trying to lose weight, yet you aren't seeing results, it may be because of too much cardio."

What happened to me, and happens to a lot of people--especially overweight people who are trying to lose weight fast--is we get injured. This can happen from too much cardio and from not stretching properly before--AND AFTER--your cardio session. Especially if you are extremely overweight you need to be careful about your workouts. You will have faster success if you take it slow and build up your strength and energy rather than getting hurt because you pushed too hard. One injury, even a "minor" sprain can set you back for weeks and really derail your progress.

The other issue most of us run across is getting bored. So, if Jason enjoys running 6 miles a day and it feeds his spirit, awesome! But if you don't like it, or you are bored at the thought of running (or walking) over and over every day be sure to mix it up.

The best exercise for weight loss is a routine you can keep up. That means have FUN! Do something you enjoy. Add some variety to your workout. Yes, get some cardio and by all means get some weight training in...and some stretching.

You don't have to do it all every day. And you don't have to be an expert at it.

Start where YOU are. Do what YOU are capable of. Then increase it a little bit every week. The key is to move your body...be more active...and have fun while you are doing it and you will have weight loss success!

Breathe Right for Weight Loss

Take a deep breath, in and out.

Breathing is not only essential to life, it is an important part of our fitness and weight loss routines!

In order to achieve the best benefit we must breathe correctly!

You mean there is a wrong way to breathe????

We all breathe unconsciously...that is one of the wonders of the human body. But most of us take shallow breaths which don't gather in all the oxygen our bodies crave. And if we take a deep breath we often focus on expanding our lungs--by raising our shoulders. Check it out in the mirror. Take a deep breath. Did it look like you were shrugging?

Expand our lungs, raise the shoulders--seems logical, doesn't it? But it is wrong...

To get a good, deep, fully oxygenated breath, we must breathe from our diaphragm--that area above your belly button. To train yourself into breathing correctly, sit down or lie on your back. Place your hand on your stomach--and think about pushing your hand forward with every breath in.

Practice breathing this way every day for a minute or two...or five is even better. With practice, breathing from your diaphragm will be 2nd nature. These deeper breaths get more oxygen to your bloodstream--and more oxygen helps our bodies to process our foods, burn body fat and use more calories...so just by breathing correctly we can accelerate our weight loss!

Now take that correct breathing and add fresh air as suggested by my friend Dr. Linda (Wellness Tips from Dr Linda: #3 Healthy Habit) and you have a winning combination!

Weight Loss is Not a Simple Math Equation

Thank goodness! Math is not my strong suit! LOL!

There are lots of "experts" who maintain that losing weight is simply a matter of expending more calories than you ingest. That's a fancy way of saying eating less than you burn!

It is possible that it is that "simple" on a short-term, basic, theory kind of level.

However, personal experience (mine and that of millions of other folks around the world) proves that this math equation is not the long-term, real solution.

Yes, to have our optimum health we must make choices in what we eat that support our health. Our bodies need certain vitamins and minerals and nutrients in order to survive--and to thrive. (I vote for thriving!)

Yes, to have our optimum health we must move our bodies. By challenging our muscles and our bones we improve our strength, our flexibility, our circulation. All these challenges give us improved health for our entire lives...not just from a losing weight stand point.

Sometimes, even when we are doing these things we do not lose weight. I think that may be one of the great mysteries on earth! Each of our bodies is unique. That means what is the right balance for me might not work for you and vice versa. The right number and type of calories to be eaten for my body type and temperament to achieve ideal weight and health might lead to another person being overweight or underweight.

That is why we have to start by loving ourselves and listening to our own bodies.

Tomorrow we'll talk more about listening...

Fat Burning Exercises

I've mentioned before how important it is to mix up exercising see Refuse to Diet: Walking for Weight Loss, Part 2: Variety is Key. I believe that mixing it up is crucial to prevent boredom and to affect all your muscles and not require spending hours and hours working out.

That being said, I still find that I have a routine that I get into (I don't like to call it a "rut") and sometimes I don't remember exactly why I'm doing a specific thing. That is why I like to go back to the basics from time to time.

I did that this morning. I have been following Dr. John Gray's program with great dedication for over a year now and have had FANTASTIC results. However, I have not been watching the DVD daily. I do the "bounce and shake" and follow the philosophy and achieving fat burning through my exercising, even though I was not doing exactly what was on the vid.

That's okay, but this morning I decided I wanted to watch the program and bounce along with John.

I was struck by several things.
1. It is so much easier to follow now than it was in the beginning (hurray that means I've made progress!0
2. My arms still get tired at times (if your arms get tired it is okay to adjust the motions--you want to avoid "feeling the burn")
3. I had forgotten how many of the motions are specifically designed to stimulate various hormones to assist in burning fat and balancing our chemistry!
4. The time actually went by more quickly when I was watching the DVD!

So if you haven't already gotten the Isoflex Exercises DVD and you are looking for some gentle ways to burn fat, check it out. I started this when I weighed over 250 pounds and was having lots of back, hip and knee problems, so if I can do it and have success, I know anyone can!

Why are Refined Carbohydrates Bad For Me?

If you are wanting to lose body fat the best way to do that is to have your body burn fat. If it doesn't burn fat then you really can't lose what is already on your body, right?

Well, eating refined carbs produces lactic acid. Lactic acid contains an excess of free radicals.

When you are creating free radicals you are not burning fat, you are burning sugar.

When you are in fat burning mode you don't create free radicals.

So, keep you body in fat burning mode and avoid refined carbohydrates. Instead, enjoy plenty of complex carbohydrates and burn that fat away!

Exercising and Dropping Fat

If you ever participated in sports you know about working out. It does some great things for you--but it is definitely hard work, great if you want to be in the Olympics or on a team or run a marathon, but not necessary for health or dropping fat.

In fact, that kind of working out can make it more difficult to drop fat, unless you are starving yourself. Gentle movement that burns fat is what we are looking for. If you work too hard you are burning sugar and you won't lose fat like you want to.

The goal is not to be dripping sweat. Be easy about this. If you can't talk while you are moving, you are working too hard! If you feel a burning sensation in your legs you are working too hard!

No matter your size, make a decision that you are going to move your body more. Start off easily--maybe walking to the mailbox is all you can do. That's fine.

Do you do better at exercising if you have a workout buddy? Then find someone or join a class. Don't know anyone? Just by going to the gym or pool or park at a certain time every day you will start to meet people who will encourage you--even if it is just the staff!

Don't want to be seen in public, afraid of what other people will think? You can do plenty of moving even in your own home, even if you only have a single room! When I first started this journey a year ago my back, hip and knee hurt so badly that it was a challenge for me to walk. Some days I sat on the edge of the couch or my bed and just bounced and shook my hands and arms and tapped my feet! That was a start.

If you like the water, get to a pool. Walk in the water. The resistance of the water is good for you and the buoyancy makes walking in the pool easier on the joints than walking on dry land. I used to swim regularly even when I was almost 300 pounds. I like exercising in the water because it is cool and it feels light.

Do some little things--park a little further from the entrance when you go to the store or to the office. Adding a few steps every day can help, really! Take a walk around the office or the block after lunch. In a building with an elevator--take the stairs once a day.

Try some yoga. Take the time to really stretch. Instead of meeting friends for coffee, meet at a park and walk around in the fresh air. Put on some music and gently dance to it.

By doing a few little extra things every day, getting some good stretches in and making a conscious decision to move 15 minutes a day you will start to drop fat and it will be easier and easier!

The Olympic event you are training for is Your Life!