Improve Your Health With Lemon Water

It doesn’t get easier than this.

Squeezing a half of a lemon into a glass of water first thing in the morning is a good way to hydrate your system, cleanse the liver, and get a supply of vitamins and anti-oxidants that can give your immune system a boost.

The best reason to add fresh lemon juice to your diet several times a week is because they are super-charged with Vitamin C which is one of the most important antioxidants in nature. Anti-oxidants can protect healthy cells from free-radicals that can damage cell membranes, which ultimately leads to inflammation, pain and chronic disease.

Lemons and water

All Natural Lemon Juice Cleanse

Lemon water is an inexpensive, easy-to-make no-sugar thirst quencher that is more effective than commercial cleanses. The Vitamin C in lemons help the liver produce a compound called glutathione, which cleanses the liver and helps it regenerate. The minerals and vitamins in lemons help to flush unwanted toxins from the digestive tract, also aiding in liver detoxification

Increased Energy

Lemon squeezed in water provides more energy for the body than plain water. Water with lemon is a good pre-workout hydration drink. After a workout, lemon water will replace lost fluids and electrolytes and can improve post-workout recovery.

Weight Loss

There have been plenty of articles written about how lemon water can ‘melt fat’ and help people lose weight. Lemon water is not a magic potion that will cause you to drop pounds quickly unless you’re engaged in some of the other necessary behaviors – like reducing calories, and increasing your physical activity – that promote weight loss.

Lemon water will help you feel fuller and more satisfied than plain water which can cut cravings and reduce the chances that you’ll reach for a sugary soda or sports drink.

Glass of Lemon Water

How Much Do You Need?

People that weigh less than 150 pounds can squeeze a half of a fresh lemon into 8 to 12 ounce glass of water. People over 150 pounds can use the juice of one whole lemon or drink two glasses with a half a lemon each, twice a day.

The one downside to drinking lemon water is that it can be hard on tooth enamel. After drinking your daily glass, rinse the mouth with regular water and spit it out. This will protect the teeth from the acids in the lemon juice.

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Improve Your Health: Drink Green Tea

Coffee gets credit for being a beverage loaded with anti-oxidants that can help prevent Parkinson’s and Alzheimer’s disease, fatty liver disease and even some cancers.

Green tea, also considered one of the world’s healthiest drinks, tends to take a back seat to coffee when it comes to media attention, and that’s probably not fair.

Flickr photo by Leon Brocard

Health Benefits of Green Tea

There are many known health benefits of green tea and most of them are tied to the fact that it is loaded with epigallocatechin-3 gallates (EGCG) and bioactive polyphenol that have been shown to be the most effective compounds in eliminating free radicals.

An article in Medical News Today says that green tea is approximately 20% to 45% polyphenols by weight, of which 60% to 80% are catechins such as EGCG. What that means for you, is that when you consume green tea an army is released into your system that will destroy those pesky free radicals that cause cell damage, oxidative stress and eventually chronic disease.

Free radicals are generated from a variety of sources found in our daily lives including injury, cigarette smoke, environmental pollutants, radiation, certain drugs, pesticides, industrial solvents, and the ozone. Totally avoiding them is impossible so consuming green tea is one way to combat the damage they can do to cells.

Not only is green tea full of strong antioxidants, it is also believed to be effective in increasing metabolism and helps the body burn fat. Green tea also acts as a natural diuretic that removes excess fluid from the body and, a study done in at the Tohoku University Graduate School of Medicine shows that people who drink green tea age better than those who don’t.

Not All Teas Are Equal

Since there are so many options available when you go to buy green tea it’s important to pick one that gives you the highest levels of EGCG. For starters, bottled teas don’t measure up to brewed teas. Not only do they contain fewer antioxidants, many bottled teas have as much added sugar as soda.

Even bagged teas have different amounts of the healthy properties that can make some better than others. For bulk tea, Teavanak at 85 mg. has the most EGCG per teaspoon. If bagged tea is your choice, Lipton Green Tea bags, which contain about 71mg EGCG per serving, provides the most EGCG at the lowest cost (27 cents to obtain 200mg.

Flickr photo by Chris Costas

Green Tea Supplements Are Another Option

If you’re really serious about amping up your consumption of EGCG, green tea capsules might be the way to go. Through a study done at UCLA, researchers determined that green tea supplements produced the highest levels of antioxidants in the blood compared with liquid black or green tea.

If you do choose the supplement over the beverage, be careful not to get too much of a good thing. The average person should not consume more than 4.54 mg per pound of body weight. For all body weights, it is recommended to have no more than 750 mg in one day.

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Is Sugar Really That Bad For You?

If you roll your eyes at studies that tell you what to eat and what not to eat so that you can live a long, healthy, happy, prosperous life, get ready to roll.

Researchers have completed a study that was designed to determine if sugar is really the demon substance that we’ve been told that it is. Driving this research is the undeniable trend showing that in the United States more and more children are being diagnosed with type 2 diabetes, fatty liver disease, and cardiovascular disease at a younger age. In September, the youngest person ever to be diagnosed with type 2 diabetes was a three year old girl.

The occurrence of these maladies are much more common in American children than they are in other countries such as Pakistan, India, and China which leads scientists to believe there is more to it than caloric intake.

Lollipops

Sugar Study On Children Proves What We Think We Already Know

A study conducted by researchers at UC San Francisco and Touro University California involved 43 children between the ages of 9 and 18. All of the children were obese and had at least one other co-morbidity such as high blood pressure, elevated triglycerides, and impaired fasting glucose.

During the 10-day study the children were provided specific foods to eat but it was not food that you would consider healthy fare. They ate kid-friendly foods like hot dogs, pasta, cereal, bagels and potato chips. But, the catch was their overall dietary sugar was reduced to 10 percent of their calories.

The children had to weigh themselves each day and if they lost weight they were instructed to eat more so they would maintain their original weight. This was done to prevent confusion as to whether the reduction in sugar or weight loss was having an effect on their health.

Despite intensive efforts to maintain the participant’s baseline body weights, at the end of the 10-day study, all participants experienced about a 1% loss. And all other makers were down including diastolic blood pressure, fasting glucose, fasting insulin, fasting triglycerides, and LDL.

Researchers have concluded that the health detriments of sugar, and fructose specifically, are independent of their caloric value or effects on weight.

Dr. Robert Lustig at the University of California, San Francisco, who has led studies on glucose and fructose says there is a direct link between sugar and metabolic syndrome. Metabolic syndrome is a cluster of conditions including increased blood pressure, high blood sugar levels, excess belly fat and abnormal cholesterol. Lin says, “When you metabolize fructose in excess, your liver has no choice but to turn that energy into liver fat, and that liver fat causes all of the downstream metabolic diseases.”

What This Means For You

It is true that studies come and go and, in some cases, what was proved last year has since been debunked. However, I can’t imagine that a year from now scientist will be saying, “Nope. We were wrong. Sugar is good for you. Eat all you want.”

Whether your goal is to lose weight or improve your metabolic markers, when it comes to sugar, eating less of it is the way to go. The American Heart Association recommends no more than six teaspoons of added sugar a day for women and no more than nine a day for men. If your sugar intake is out of control, tracking your sugar to make sure you stay within the AHA guidelines is a good place to start.

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Why Aggressive Weight Loss Strategies Lead To Disappointment, Plateaus and Weight Gain

Weight loss followed by weight gain – also known as the yoyo effect – is more common than you might think.

I could not find any accurate statistics for the number of people that lose weight then gain it back. Some studies show it’s as high as 95 percent. Others put it around 85. Whatever it is, I can tell you from the personal experience I have working with individuals through health coaching and specific weight loss programs, it’s a lot. I would guess it is in the upper range of 95 percent.

And the reason for weight regain has more to do with than science than it does with willpower.

Scale with tape measure

Enemy Number One: Adaptive Thermogenesis

Diet-induced weight loss is accompanied by a process called adaptive thermogenesis which is a disproportional or greater than expected reduction of resting metabolic rate. In other words, the body has an uncanny knack for wanting to be at a certain weight and dieting seems to elicit a biological reaction to negative energy balance or caloric reduction. When you eat less to lose weight, your body slows down to prevent you from doing so.

The plateau and weight regain that generally follows this large energy deficit may exceed weight loss so that a net weight gain may be the outcome of such a weight loss cycle.

There are still many unknowns about the dieter’s number one enemy, adaptive thermogenesis. Scientists continue to study this built-in adaptation system to learn more about its relationship to weight loss and the seemingly inevitable weight gain that follows. What they do believe is that a reduction in energy intake (food) results in an equivalent decrease in the resting metabolic rate.

Does This Make Successful Long-Term Weight Loss Hopeless?

The answer is no. While this balancing act that takes place is in the body is somewhat beyond your control there are some things to keep in mind when trying to lose weight and keep it off.

Here are some things you should know:

A slow weight loss program will prompt better long term results than a fast one will. Research shows that an aggressive weight loss program slows down your metabolism more than a moderate one does. We’ve all heard of the starvation mode theory that suggests that if you cut your calories down too low your body will think it’s starving and hang onto body fat. This is the basic principle of adaptive thermogenesis. The more you shock your body with extreme calorie deficits, the harder it will work to balance things out.

Strength training will keep your metabolism at its peak. Most of us prefer cardio exercise over strength training, but lifting weights – your own or the ones you buy from the store or find at the gym – is absolutely key to losing weight and keeping it off. When we lose weight we don’t just lose body fat, we also lose precious muscle mass. This muscle mass is what keeps our metabolism revved up. Three to four strength training sessions a week with weights, tubes and medicine balls will help you maintain the muscle mass that you’re going to need to lose weight and keep it off.

HIIT training trumps steady state cardio. High intensity interval training isn’t just more fun and effective than steady state cardio, it burns more calories both while we’re engaged in the training and for up to 24 hours afterwards. Find a HIIT class at your local gym or do one in the comfort of your own home. HIIT training requires no equipment and there are some excellent workouts on YouTube that you can access for free. Below is a 20 minute HIIT workout from Pop Sugar that you can find on their YouTube Channel.

Protein helps retain muscle tissue. Eating a diet rich in lean protein will provide the fuel your muscles need to regenerate after both the strength training and HIIT workouts. Not having adequate amounts of protein can result in even greater muscle loss and a lower metabolic state.

Patience is a must-have. The best way to think about your diet is to reframe it so that you’re thinking about weight loss in terms of a lifelong health strategy not an unsustainable 12 week program. We already know that quick fix dieting programs are impossible to maintain so get a calendar and set a long-term goal. Journaling is a good way to hold yourself accountable to your program and writing down your successes and challenges will help you stay positive and persistent.

Bottom line is the more you shock your body by drastically reducing calories, the more it will fight you to maintain your body weight. A long term plan of eating nutrient-dense lower-calories whole foods, daily exercise that includes strength training, and a daily dose of patience and perseverance will give you the best results.

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Collage Video is Back With a New Look and More Features

Not only is Collage Video back, it’s been given a much needed face lift and has some added features I think you’ll like.

In April I wrote that Collage Video was going off-line. Without a going-out-of business sale yet! But it is back and running and it has been updated with a more dynamic and engaging design.

Collage Video

Collage Video is the number one site for reviewing and selling workout videos.  My favorite feature  – being able to preview clips of the videos before you buy – is still intact. I’ve been introduced to some of my favorite instructors and found the best workouts for me using the preview tool.

Instructors like Kelly Coffey Meyer:

Kelley Coffey Meyer

And workouts like After Burn with Cathe Friedrich:

Cathe Friedrick's After Burn

Plus, Collage Video now has three active blogs: Angie’s Corner, Ask Gilad and the Collage Video Blog.

Ask Gilad

BayView Entertainment

Collage Video is now a division of BayView Entertainment. BayView Entertainment, LLC, is America’s number one independent distributor of fitness, wellness, and special-interest DVD releases. BayView has forged relationships with the top names in fitness and special-interest, including Pranamaya and Yoga Journal Magazine as well as performers and producers as diverse as Kathy Smith, Gilad, Total Immersion, 8 Minute Abs, Scott Cole, Joyce Vedral and many others.

The Collage Video website operates via a new design and faster web host with improved security and technical capabilities.

In a recent press release BayView Entertainment said it will leverage its buying power and industry insight, as well as its own deep catalog of fitness and wellness titles, to re-energize the Collage website with an even greater selection of fitness.

No Excuses

There are still plenty of reasons to have a good selection of at-home workouts in your possession. The main one is they are excuse busters. It’s never too cold, too hot, too early or too late for a workout in your own home. They fit your schedule, and the best selection is at Collage.

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You Should Be Taking More Steps Every Day

You can’t out run a bad diet but you can out sit a good one.

You might be eating low calorie foods that are high in nutritional value, drinking plenty of water, avoiding sugary pop and drinking lite beer only on the weekends. But if you’re sitting at a desk or have another sedentary occupation or past time, the pounds will be hard to keep off. If you find your waist line is expanding in spite of your calorie counting it may be because you’re sitting too much. By being sedentary you’re also losing that precious muscle mass that keeps your metabolism at its peak.

Earlier this year, four experts for the Washington Post created a detailed list of everything that happens to the body when you sit for too long.  The expert panel consisted of James A. Levine, inventor of the treadmill desk and director of Obesity Solutions at Mayo Clinic, Charles E. Matthews, National Cancer Institute and author of several studies on sedentary behavior, Jay Dicharry, director of REP Biomechanics Lab in Bend, OR and author of Anatomy for Runners, and Tal Amassay, biochemist at Barry University’s Department of Sport and Exercise Sciences.

Pedometer

Levine, Matthews, Dicharry and Amassay’s created list of health related issues that are the result of too much sitting.  The three big ones are:

  • Heart disease – muscles burn less fat and blood becomes sluggish in the veins when we sit. Prolonged sitting is also linked to high blood pressure and cholesterol which are also indicators of impending cardiovascular disease.
  • Overproductive pancreas – The pancreas produces insulin which carries energy to the cells.  If you’ve been sitting for awhile, the muscles don’t respond to the insulin so the pancreas has to produce more which can lead to diabetes. Scarier yet, according to the experts, a study was done in 2011 that showed a decline in insulin response after one day of prolonged sitting.
  • Colon cancer – The reasons why colon cancer is more prevalent among sitters isn’t proven but it is believed to be related to the elevated levels of insulin that encourages cell growth.

Other reasons to move more during the day is to prevent mushy abs, tight hips, soft bones and a foggy brain. A sore neck and shoulders and back problems are also the by-products of immobility.

There’s More

You don’t need more bad new, but even if you get a healthy does of structured exercise every week it doesn’t undo the health risks of sitting. One study shows that the negative effect of six hours of sitting is similar in magnitude to the benefit of one hour of exercise. That doesn’t mean that if you sit for eight or nine hours a day you have to exercise for three hours to make up for it. That would be impossible to do. What the researchers suggest is to break up the sitting with short doses of movement.

Taking short walks throughout the day, walking in place while you’re on the phone, and getting on the clothes rack treadmill while you’re watching T.V. are some simple ways to get more walking in. To get to the goal of 10,000 steps a day, you’ll probably need to get creative and do something extra. If you need some tips, click here.

Why This Is Important For You

A study published in the American Medical Journal shows that inactivity in American men and women continues to rise.  Researchers at Stanford University Medical Center report that in 1988, 19 percent of women were inactive. By 2010, that number had jumped to 52 percent. For men the rate nearly quadrupled, going from 11 to 43 percent in the same period of time.

The study notes that what didn’t change is the number of calories people consumed.  More calories and less activity is the formula for obesity.

I could have turned this into a post about 50 ways to put more steps in your day but I think you all know what you should do: park in the space farthest away from the store, take the stairs instead of the elevator, walk on your breaks at work. Knowing what to do and doing it are two different things.

Wear A Pedomoter

Wearing a pedometer will help you build the habit of reaching a walking goal. If you don’t wear a pedometer you don’t have any idea how many steps you’re getting in on an average day. It might be 2,000. That isn’t enough.

Try wearing a pedometer and set a goal to get to 10,000 steps a day every day for a week and find out what you have to do to get to the goal. If you’re a cube dweller it will be an eye-opener. It will help you reach your weight loss goals and might even save your life.

Pedometer 10,000

What do you do to put more steps in your day?

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Is Weight Gain After Weight Loss Inevitable?

Most people that lose weight gain some or even all of it back. If you’ve worked hard to get to your goal weight is it inevitable that you’ll experience a regain?

That’s a hard question and unfortunately research hasn’t been able to provide us with an absolute answer. There is even some confusion as to whether weight regain is due to a shift in metabolism and hormones or if people simply drift back into the old habits that made them overweight in the first place.

It’s probably a combination of the body’s natural tendency to want to return to its ‘normal’ weight and the dieter returning to their before-weight-loss eating patterns. Referred to as yo-yo dieting, the weight losses and gains can take a toll on a person’s physical and emotional well being.

Diet 2

 First, let’s take a look at what science is able to tell us.

Research Provides Some Insight

There are a number of studies that show that dieting is associated with accelerated weight gain and an increased risk of becoming overweight. Evelyn Tribole, MS, RD, wrote an article, Warning: Dieting Increases Your Risk of Gaining MORE Weight, for Intuitive Eating Disorders.com.  Tribole’s article discusses a concept known as dieting-induced weight-gain that scientists believe is contributing to the obesity epidemic.

Dieting-induced weight-gain suggests that, independent of genetics, dieting prompts weight gain. And, a cycle of weight-loss, followed by weight-gain, followed by another round of weight-loss pushes the baseline weight higher than the original weight.

The article cites several studies that show that dieting teenagers have twice the risk of becoming overweight. It also says the risk of binge eating increases with dieting and up to two-thirds of people that lose weight regain even more than they lost.

Some researchers believe the predisposition to regain lost weight is caused by nerves in the stomach that become damaged [in obese people] so that they no longer signal the brain to tell it when the person is full. One study out of the University of Adelaid in Southern Australia looked specifically at the effects of a high fat diet on the stomach’s ability to send fullness cues to the brain.

This study reported that even when people begin eating a healthier diet the signaling did not improve, nor did it improve with weight loss. What this means is that an individual who has lost a significant amount of weight would still not realize that they were full in time to prevent overeating.

Dieting Is A Slippery Slope

Trying to determine why people that lose weight will, more than likely, gain it back is a challenge. Hormones, the hunger control mechanism, and resetting of the metabolic rate may all be factors however the primary reason for regain is probably more about behavior change than people would like to admit.

When you lose weight your body mass decreases which means you require fewer calories than you did when you were at your heavier weight. Through the process of dieting you suffer deprivation and your cravings for a Dilly Bar or cheesy fries go unfulfilled.

Once you lose the weight you feel great. You’re getting compliments from your friends and co-workers, and you’re buying fun clothes in a smaller size. But slowly, as you begin to get used to the new you, the old habits start to slip back in. At first it’s only for special occasions, but it doesn’t take long before you’re eating more every day than you were when you on the diet.

You’re not consuming quite as many calories as you were when you were pre-diet, so it still feels like you’re giving up something. You’re still depriving yourself. A little. But you’re eating more than your body needs to maintain the weight you’re at now.

Plus because of the lower metabolic rate and suppressed satiation response you could be taking in quite a few more calories than you need.  You’re also disconnected from when to eat, what to eat and how much to eat. You second guess every morsel.

What’s The Answer?

Tribole believes the answer lies in attunement with your mind and body rather than counting calories or Weight Watchers points. She calls this process Intuitive Eating which gives you permission to eat when hungry, eat for physical rather than emotional reasons, and rely on internal hunger cues to help you determine when and how much to eat.

Intuitive Eating doesn’t sound like the quick and easy fix that dieting is but if you embrace it you will begin to develop a healthy relationship with food.  To learn more about this concept check out the web site that has on-line support group at Intuitive Eating.org.

Most people determine how much weight they want to lose and a date that they want to lose it by. Throughout that time frame they are doing things in a dramatically different way. They eat less, exercise more, avoid sugary, fatty foods, and seek out motivation from friends, co-workers and the fitness instructor at the local Y.

These are things that should be done throughout our lifetime. Being at a healthy weight should be a life goal rather than a six week or six month battle with the scale.

What’s your strategy to maintain a healthy weight?

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Senate Tells Dr. Oz to Stop Pushing Bogus Weight Loss Miracles

The Federal Trade Commission has an issue with the way Dr. Mermet Oz promotes quick fix dietary supplements on his show and they’ve told him he needs to stop.

Finally.

Dr. Oz is famous for baseless claims that tell people weight loss products like green coffee bean extract and carcinia gambogia is a fast, easy way to lose weight. On his television show and web site, Dr. Oz. promises that people will see dramatic results from using these products. He promises they will melt fat and double – maybe even triple – their weight loss. To date there is no proof that these products have any impact on weight loss.

Recently Dr. Oz was brought in front of the Consumer Protection, Product Safety, and Insurance Committee to answer questions about his endorsement of these products.

Committee Chairwoman Senator Claire McCaskill asked Dr. Oz why he promotes these products as weight loss ‘miracles’ even though there is no evidence to support these statements. Dr. Oz, in his own defense, said that the feels it is his role to be a cheerleader for the audience when they think they don’t have hope.

Dr. Oz 2

Dr. Oz defends his promotion of weight loss miracles in front of the Senate sub-committee.

“I have things I think work for people. I want them to try them so that they feel better, so that they can do the things we talk about every day on the show [like diet and exercise],” Oz said.

“When I can’t us language that is flowery, that is exulting, I feel like I’ve been disenfranchised,” he added.

Weight Loss Gimmicks Do More Harm Than Good

But Paul Fidalgo, a spokesperson for the Center for Inquiry wasn’t buying it. He told the doctor that “too often celebrity gurus lure consumers into wasting their money and pinning their hopes on pseudoscientific concoctions that are at best useless, and at worst dangerous.”

Fidalgo is right. Dr. Oz appears to want what’s best for his audience but he’s doing them a huge disservice by gaining their trust and then convincing them to spend money on gimmicks that don’t work. He’s been running this scam for years and it doesn’t sound like he’s ready to give it up just yet.

McCaskill told Dr. Oz that they had not called him to the hearing so they could “beat up on [him]” but rather to ask him to be part of the solution. Dr. Oz responded that he has toned down his language but doesn’t plan to stop promoting the weight loss products to the public. “I do personally believe in the items that I talk about,” he said.

If It Sounds Too Good To Be True . . . .

The Bureau of Consumer Protection Business Center when it comes to weight loss claims there are seven statements that tip you off that if it sounds too good to be true it is:

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

I would add three more to this list. Any product or program that will ‘torch calories’, ‘melt fat’, or ‘guarantee dramatic weight loss’ is a gimmick. These key words equal scam.

It’s impossible to second guess what Dr. Oz’s intentions are.  He may have his audience at heart. He may get a kick-back from the products that sell as a result of his show and web site.  He might just want to be a cheerleader for people that are struggling to lose weight.

But it’s good that the Senate committee and FTC have reined him in so that people who are wondering if they should buy a Dr. Oz’s miracle now know the answer to that question is a definite No!

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Do You Really Know How Many Calories You Burned In That Work Out?

Most of the nifty fitness trackers let you to add the calories that you burn during workouts back into your daily calorie allotment which can lead to weight loss sabotage. Unless you know what your basal metabolic rate (BMR) is you can’t know how many calories you’re burning at rest or at play.

Getting an accurate  BMR measurement isn’t easy. To accurately calculate your BMR you will need to undergo an indirect calorimetry test which means you’re hooked up to a machine that measures the volume of oxygen consumption and the volume of carbon dioxide output.  The test is done in a lab or clinic where they have the equipment to properly administer the test.

Since it’s not possible for most people to get their BMR measured in this way they do the next best thing.  They use an on-line calculator that has them enter height, weight, age, gender and activity level. The web page then calculates your BMR and provides you with the number of daily calories you need to consume.

BMR 2

On-line BMR calculations are a guesstimate at best. In fact, The American Council on Exercise says these calculators can be off by as many as 1,000 calories!

Most People Overestimate Calories Burned During A Work Out

Where people get into trouble with calculating calories burned during exercise is it’s difficult to properly estimate activity level. Most of us think we’re working harder than we actually are which means we think we’ve burned more calories than we have. This was the focus of a study being done by a team of researchers at the University of Ottawa.

At the U of O, researchers had a small group of participants take a brisk walk on a treadmill until they were told to stop. They were then led to a buffet table where they were instructed to consume foods that would equal the calories they spent in their workout. Not surprisingly, the group consumed two to three times more calories than they had burned on the treadmill.

A follow-up study in the UK had participants exercise at 60 to 90 percent of their V02 max.  They maintained that intensity until they had burned 450 calories or a treadmill. As in the Ottawa study they were then led to a buffet and were told to match the number of calories that they ate to the amount they burned on the treadmill.

The results were similar to the first group however this group underestimated the number of calories they burned. That did not stop them from overeating. They overate to the same extent as the people in the Ottawa study did.

What This Means For You

I’m not anti Fitbit, Jawbone or MyFitnessPal. I think they are all excellent ways to track calories and activity and keep you motivated.  But I worry that too many people are relying on these devices and apps to accurately tell them how many calories they’ve burned doing a workout. Then they think it’s okay to put those calories – or more according to the studies – back in to make up for the loss.

Fitbit calories burned

Flickr photo by Nagu Tran

Your Fitbit cannot possibly know how many calories you’ve burned on a four mile run.  It can tell you how much the average person of your height, weight and gender might burn. But it can’t tell you how many you’ve spent.

Go ahead and track your calorie intake and do your daily workouts but don’t add back the calories you’ve burned working out. Let those goes. Think of it as a bonus then see if you have more success reaching your weight loss goal.

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Two Tips To Help With Motivation And An Exercise For A Deserted Island

Everyone is always searching for the secret sauce for exercise motivation. Even if you’ve found a workout that you love, there are days when you don’t want to do it.  Days can turn into weeks, which turn into months and before long you can’t remember the last time you went to the gym or did your before-work Tabata training.

You probably think that staying motivated has something to do with a magical internal force that you blame yourself for not being able to control. But new studies show that there are some specific practices that will help you reach your goals.

Below are a couple of tips to help you get moving when you know you should but can’t.  They might not be the quick fix strategies like drink this potion twice a day and don’t eat these three foods that you’re looking for. However, they do provide insight into some long term changes that you can make that will work if you give them a try.

As an added bonus, I threw in some exercise advice from Bob Harper should you ever find yourself on a deserted island.

Lazy Cat

I know I should try and catch that mouse, but laying here feels so good.

Mindfulness Meditation

Learning to live in the moment can have a huge impact on your productivity, weight and health. Now it seems that mindfulness meditation is a topic that is being studied in sports medicine. According to Gregory Cherok, a sports psychology consultant with the American College of Sports Medicine, research shows that mindfulness meditation improves attention and sharpens impulse control.

But, the simple skill of living in the present isn’t as easy to acquire as it sounds. Our human brains have a tendency to skip around from past, to present to future throughout the day. This is a distraction that takes us away from what is happening in the here and now.

Chertok says that mindfulness training is a critical skill in sports. Performance occurs in present time and focusing on past failures leads to anxiety and muscle tension. He believes that mediation can alleviate exercise boredom, one of the main reasons people have trouble sticking with an exercise program.  Chertok also suggests that people use one of the many meditation apps that are available

Tip – Shut out the noise and distractions for a few minutes each day and focus solely on your goals. Mindfulness meditation will keep you centered and provide relief for the stress that goes with trying to find the time to do the things that are most important to you.

If you want to find an app to help you get started with the practice of mindfulness meditation, check out Simply Being Guided Meditation or Meditation Helper at iTunes or the Google play store.

Early To Bed, Early To Rise

It seems that night owls struggle with exercise motivation more than their early-to-bed peers do.

A new study recently published in the journal Sleep, suggests that people that come alive when the sun goes down have difficulty finding the time or the motivation to exercise.

The study measured the habits of 123 healthy adults that slept for an average of six and a half hours a night. Over the course of a week each participant’s sleep was monitored with a wrist actigraphy and a sleep diary.

One of the lead researchers of the project, Dr. Kelly Glazer Baron, an associate professor of neurology and director of the Behavioral Sleep Medicine Program at Northwestern University in Chicago, said that the average exercise was 83 minutes of vigorous activity per week.

“This was a highly active sample averaging 83 minutes of vigorous activity per week,” Baron said. “Even among those who were able to exercise, waking up late and being an evening person made it more difficult.”

Baron says that the study shows that circadian rhythms need to be considered when recommending exercise programs and interventions. “Sleep timing should be taken into account when discussing exercise participation,” she added. “We could expect that sleep timing would play even a larger role in a population that had more difficulty exercising.”

Tip – If you’re a night owl and have a hard time adhering to an exercise routine, this news should be key in helping you identify and overcome motivational barriers that you may not have been aware of.  Adjusting your sleep patterns so that you get to bed earlier and up earlier may be the first step towards better exercise adherence.

The Deserted Island Exercise

Since we’re on the topic of exercise motivation I saw this today and had to share. Bob Harper, trainer on NBC’s Biggest Loser, says that the Burpee – hated by many and loved by a rare few – is the best exercise for, well, for anything!

The burpee that you learned to despise many years ago in grade school has not only made a comeback, it has now been endorsed by Bob Harper as being the one fitness move to take with you to a deserted island.  That’s kind of a funny analogy but I get what he’s saying. You can do a burpee anywhere without any equipment.

Burpees strengthen both the upper and lower body, enhance mobility and balance, and kick up your metabolism. “It does it all,” Harper says. “You will get the workout of your life.”

If you’re motivated to exercise, and specifically, motivated to do burpees, here’s a quick how-to video for you.

Don’t be discouraged if you start out only being able to do one or two.  Keep adding a couple of burpees to your workout and eventually you’ll be able to do a full Tabata workout using just the burpee.

A Tabata workout is 20 seconds of movement followed by 10 seconds of rest for eight cycles. In other words, do as many burpees as you can for 20 seconds, rest for 10, then start again.

Interested in a 30 Day Burpee Challenge? Click here.

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