Tag Archives: obesity

Eat To Lose Weight

Food is the cornerstone of your plans to lose weight.

As far as I’m concerned weight loss is simple: when you burn more calories than you consume, you’ll lose weight.

Two problems that occur though when using that logic is you more than likely underestimate how much you actually eat and overestimate how many calories you burn.

When it comes to your food intake, you need to track your food daily until you are comfortable with what a proper size meal and the total calories you are consuming actually look like. You might be surprised after a few days of tracking.

Now start eating 250 to 500 fewer calories per day. That doesn’t mean cut out a meal. It means cut down on the portion sizes you’re eating and make better choices to eat the best kinds of calories you can. HINT: You’ll accomplish this easily if you just get rid of processed food.

High protein foods are the most important for losing fat. They keep you feeling full longer and because they take longer for the body to breakdown eating protein has a thermogenic effect, which simply means you body is burning more calories to process the protein.

grilled-923097_1920A rule of thumb for how much protein you need eat is one gram for every pound of body weight. Your protein sources should be lean choices like lean meats, eggs, fish, and high quality protein powders.

Foods that contain healthy fats don’t make you fat! In fact the right ones help you shed fat. Animal fats, butter, coconut oil, nuts, and avocados help reduce hunger. Healthy fats are essential to weight loss and overall health. The fats that you have to avoid are trans fats and anything that says, “partially hydrogenated oils” on the label.appetite-1238256_1920

Carbs are not the enemy. Sugar is the enemy. The problem is sugar is added to everything that is processed and carbs are sugar to the body. When you get too many carbs or sugar your body produces insulin to balance the blood sugar levels and that leads to fat storage. You need carbs in your diet. You don’t need sugar.

You need to cut back on carbs and cut out sugar.

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Breads, grains, pasta are all types of carbs that should be minimal in your diet. Vegetables, leafy greens…those are the carbs that should be plentiful! Watch out for the dressings and sauces you put on your veggies though. They are usually jacked up with sugar, trans fats and chemicals that make them shelf stable.

One of the biggest mistakes you can make when you are trying to lose weight will be the subject of the next post…so make sure you follow my blog so you’ll have the information when it comes out.

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What if your weight never changes?

Here is my question to you, please feel free to answer it or leave a comment below.

If you stayed at your current weight would you be happy?

Could you go through the next 30,40, 50 years in the shape you are right now and be happy?

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Where some might think that your physical appearance should not be tied to your happiness or state of mind, I say different. So many people are consumed…yes, comsumed with unhappy thoughts because they are over weight and out of shape. When I was at my heaviest (225lbs) there were days that all I could think about was how much happier I would be if I could just lose weight. Then there were days that all I could think about was which decadent food could I eat next. It was a viscious cycle and I am still tormented by it today. 

If you aren’t willing to make some sacrifices then you need to make peace that you are where you are and your weight will not change. In fact, and this is not to fear monger but to open your eyes…your weight will go up. Getting older and not being active means you slow down. Your hormones are involved (menopause) your metabolism slows to a grinding halt, add in stress and you have a recipe for obesity.

What will your life look like in a year, 2 years or 5 years if you continue to do nothing?

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I guarantee…I mean I guarantee that if you start to put focus on your health you will feel better, you will stop feeling fat, ugly and miserable. Today is your day. Monday is the start of a new week…you get to start doing something-anything that will help you get into shape.

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If you do nothing and keep doing nothing you will be unhappy…plain and simple. The emotional side of being overweight is so mentally taxing but aside from that you are taking years off of your life…which is a fact. Why would you want to do that?

Today is your day. Today is the day that you will make healthy choices and do some real physical activity.

 

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Are you stuck?

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I’m not talking about being stuck in traffic or being stuck on level 42 of Candy Crush. BTW-please for the love….stop inviting me to play that game…never-gonna-happen….n-e-v-e-r! Is there a level 42 of Candy Crush?? Ok, back on topic.

So many people get stuck in their day to day routine and patterns. It’s easier to stay with the same ‘ol same ‘ol than to change things up. Those are the same people who complain, “I don’t know why they can’t lose 30lbs.”

Here’s my question … What’s wrong with you?

Why aren’t you willing to get un-stuck? Why are you so satisfied being where you are?  I know, work is stressful, the kids have sports, you have no groceries so you HAD to get pizza. I have heard it all before. 

You are stuck at an uncomfortable weight because you aren’t willing to change. It’s easier to accept where you are then to change the way you are. 

Being stuck where you are isn’t big news to you. You have been there for a while. You went a few days with salad for lunch then blew it becaue you were ‘starving’ and stressed and hit up a drive thru on your way home.

What I find amazing…and yes amazing is how you rationalize why you can’t lose weight or why you can’t spend a couple of hours a week commited to your health. 

You get unstuck by wanting it. You change by doing it!! 

How heavy will you have to get until you actually realize that you are overweight and outta shape? Then what? will you rationalize that you are too heavy to workout and completely give up? 

STOP IT NOW!

Being overweight can be fixed…but not by moaning, complaining, or excuse making.

You start now.  You start today. 

Not sure what you should be eating….grrrrrrrr and gah…..yes you do!!  You darn well know that having fries, burgers and pizza are not  good choices.  Not sure what is the best exercise…..grrrrr and gah again….just move.  The one you aren’t doing right now is way better than none!  

You are stuck because you have chosen to be stuck.

I hope this is a wake up call for those that need it. 

It’s time to move people (insert the “I like to move it” move it song here)

Go on…make me and yourself proud.

 

 

 

I cured myself

That’s right, I CURED MYSELF!!

Technically, by today’s standards I had a disease and I cured myself.  So up your’s doctor’s and insurance companies and special people in the pharmaceutical industry.  

I was obese. I was a donut eatin’, McDonald’s lovin, sittin on my big butt watchin tv kinda girl. I was obese and I cured myself. Witch Dr? Magic? Pixie Dust? Nope…I summoned up some courage and discipline.donut obesity

I didnt stop shovelling garbage food in my mouth but I started to limit it and I started to exercise. I made changes and results happened. I made more changes and saw more results…

and then…..ready for it….

drumroll please…..

I WAS CURED!

I was no longer obese–taaadaaaaa!!

It took a year-but I did it. Back in the day there was no internet and I believe we only had a few channels on the tv. I was a young adult and had NO CLUE on how to lose weight. But, I had common sense (which nowadays is a super power).  I knew that I needed to exercise and I knew that eating donut after delicious donut would get me nowhere fast. nothing will work unless you do

The AMA (American Medical Association) has a new policy that now officially labels obesity as a disease….a disease?!

Last time I checked obesity increases your risks for developing legit conditions such as diabetes, stroke, heart disease, liver disease, osteoarthritis, sleep apnea.medical complication of obeisty

It is 2013 and there is this thing called the internet that is loaded with information and education. As well, our beloved idiot box (aka the tv) has 2000+ channels some of which actually have real content and educational programming.

The argument that more money needs to be spent on education is weak. The information is there if you want it.  AND…there is also this thing called the library…they still exist and they offer book after book as well as computers and free internet access….amazing!!

Information is accessible, if you want to figure things out then you figure them out. If you are lazy and are always having a pity party about your circumstances well…

Part of this argument is that there needs to be more money spent for medical interventions so that this “disease” doesn’t become worse…does that mean that you can qualify for gastric bypass easier or does that mean you will be connected with a nutritionist and trainer to help change your lifestyle or is it new drugs?

Being overweight primarily is about habits, and lifestyle choices—(that statement should get me some hate mail.)

If your habits and choices are poor then the outcome is the same.

This is all on you…it is your choice to sit infront of the tv  30 minutes to 2hours or you can take that 30min and exercise. You can choose to load up on snack cakes or you can choose to eat some veggies.  You can choose pop (soda for my American readers) or you can have water.obesity-no one runs

Yes, there are some people blessed with incredible genetics who can eat crap and not gain an ounce and the rest of the world of us that struggle with our weight collectively and quietly hate those people (just kidding—we’re just jealous!) Some people have slower metabolisms and we have to work harder–we have to do the work to get the desired outcome.  But even then, if you have a slow metabolism, you’ll help it by exercising and eating properly!quitting is a character flaw

I want them to find a cure for cancer! Not spend money on something that is self induced and easily controlled.

For those of you reading this all enraged at my comments, I understand. You have gotten to where you are because of the choices YOU have made. The CURE is to make changes.

Small changes can lead to big things BUT YOU HAVE TO DO IT. It will be tough and there are times that it will suck but you toughen up and push through. Getting sweaty, feeling some muscle soreness, fighting food cravings is much easier than going through chemotherapy, having hourly needles or having heart surgery. Perspective.

What I learned (observed) in the emerg yesterday

So this germaphobe spent yesterday in the emergency room…makes me shiver just saying that, you should’ve seen me sitting there.

My son was sick and he had gotten worse over night. We went to the walk in clinic in the morning, they sent us directly over to the hospital.

He is on the mend and he was very patient with his germaphobic mother. He kept saying that we could leave because he knew I was so uncomfortable, bless his little heart.

There were a few moments that I wasn’t all consumed with the fact I was surrounded by sick people. In those few moments, there were many glaring observations I was able to make.

The ER was packed-PACKED. The health care system is busting at the seams. Why is it busting at the seams?  A couple of reasons…because people are abusing the system and people don’t give a dang about their health.

To take the load off of the ER-health care system one easy answer is PREVENTION.

In yesterday’s visit from the people who I saw, 80% would not be there if they had taken care of their health.

I will spare you the rant about how some of those people said their illness/issues weren’t obesity related.  Suffice to say that 20 extra pounds of fat around your heart is a big deal.

What is sad and maddening is that those people who are “ill” or are suffering don’t care. They are fine with taking 7 different kinds of medications, seeing the inside of an ER monthly but heaven forbid someone say to them, “Stop eating hot dogs drinking pop and start exercising.”

So many diseases can be prevented that’s the kicker.  

Ignore your health, keep eating the way you are and putting off getting fit is like getting a run in your pantyhose; it will just keeps getting worse.

What else did I see in the ER…

I saw someone come in with footie pajama’s….for the love…I can’t even begin to express what shock I was in. Yes, It was an adult!!! Being out in public in your PJs?  Come on. Listen, before you say anything, I know when you are sick and you don’t feel like getting dressed but footie pj’s…the dirt and germs….no shoes, just footie pj’s that they will likely walk around the house in when they get home….tracking in all of those sick germs–GAH!

Another eyebrow raise came when I saw half a dozen hospital staff working in the offices walking around in business attire and wearing shoes that they could not walk in. Trust me, I get wearing cute shoes…but when you walk in shoes that are too high or don’t fit…you just look crazy.  You look like you are walking an invisible tight rope. You lose that professional image in every teetering step!

It is an unspoken law that when you are sick, cough in your elbow or use a kleenex or even in your hand. I am not sure what turnip truck you fell off that you think it is ok to cough with your mouth wide open and not cover your germ spewing hole!!!  GAH!!!!

Being unhealthy is a choice….harsh, perhaps. If you live a healthy life, eat real food and exercise you have better chances of not being ill. If you are overweight, continue to abuse your body by neglecting it and eating food you know darn well isn’t food then you get what you get and you don’t pitch a fit.

Prevention…so many obesity related diseases are preventable. If you think that the 20-30 pounds you have been carrying around for the last year is no big deal, think again.

You’re in the driver’s seat…if you are unfit and unhealthy…that’s all you. You and your excuses will get you another 20-30lbs

Yes, I’m fired up because I had to sit in the ER all day with a sick little one, when more than half of the people there should not have been there in the first place!

Happy with where you are?  You probably don’t want it bad enough.  Content with carrying extra weight?  Think about the people who love you.  The ones who don’t want to have to visit you in the hospital or who don’t want to dole out your medication.

Take care of yourself–be in control of your future.

Three cheers for the OMA and a FAT TAX!

For a long time I have been an advocate of healthier eating and exercise as a better way of life.  Not just for people who are overweight, but also for those who are struggling daily to maintain the weight they already have.

I haven’t been alone in my advocacy…far from it.  There are thousands of people who are just like me that spend countless hours trying to help others.  The problem is that all of us combined don’t have the money or the voice that a “food” product company with the weight of a multi-million dollar Madison Avenue advertising agency can put together.

Even governments are often against the voice of health advocacy at times by providing unbelievable benefits to “food” processors while leaving farmers and natural food producers out in the cold fighting to make a go of it against big corporations.

So, I can’t tell you how happy I was to see the Ontario Medical Association come out swinging…FINALLY against it all. Yes, finally. No one knows better the impact of an obese society than the medical profession.  Diabetes, heart attack, cancers, kidney disease, liver failure… can all be tracked to obesity and nutritional deficiencies.

Today, they delivered their opinion and hopefully governments will listen.  Who knows, they might actually listen since the OMA said the magic words… a new tax!!!!  Tax crappy food and reduce the tax on healthy foods! THAT IS A MASSIVE WIN-WIN.

“We are raising a generation of children that will suffer from devastating and wholly preventable diseases, overwhelm the health system, and die prematurely. We need immediate and strong legal action to address what Ontario’s doctors are now seeing in the diabetes clinics and the stroke centers, and on the operating table: a full-scale public health crisis.”

“The time for gentle admonitions has come and gone. We need to fight this problem with proven tools like tax incentives and graphic warnings. There is an enormous body of evidence that these measures work.”

Dr. Doug Weir
President
Ontario Medical Association

Dr. Weir didn’t sugar coat this and he sure didn’t pussy foot around the issue.  It is a “full scale public-health crisis.”

All our tax dollars collectively are funding a 2.2 Billion to 2.5 Billion dollar epidemic that can be fixed.  I don’t know about you but I think that funneling that money to things like education, social programs, infrastructure or any number of other big-ticket tax items would do all of society much more good than combatting preventable diseases.

Courtesy OMA

Highlights of the OMA’s suggestions are:

  •  Increasing taxes on junk food and decreasing tax on healthy foods;
  •  Restricting marketing of fatty and sugary foods to children;
  • Placement of graphic warning labels on pop and other high calorie foods with little to no nutritional value;
  • Retail displays of high-sugar, high-fat foods to have information prominently placed advising consumer of the health risks; and
  •  Restricting the availability of sugary, low-nutritional value foods in sports and other recreational facilities that are frequented by young people.

The recommendations put forward today build on the actions Ontario’s doctors have already called for including:

  • Legislation that would require calorie contents to be listed adjacent to the items on menus  and menu boards at chain restaurants and school cafeterias;
  • An education campaign to help inform Ontarians about the impact of caloric intake on weight and obesity; and
  • Making physical activity/education mandatory throughout high school. (uhm, how about grades K-12??)

    Courtesy OMA

This is a chance for all of you to show your support for the OMA and their common sense suggestions. Let your MPP know that you support the OMA and want to see real changes before it’s too late!

For the full press release click here.

Follow the OMA and President on Twitter: @OntariosDoctors and @WeirDoug and Facebook

Maybe governments do need to dictate

I usually like to do Friday Fitness Funnies but I saw a tweet yesterday that got me fired up, so you’ll have to wait for the funny, while I bring you the serious

The gist of the tweet was that government should have no business in having any say in what people eat.   It was actually 5 tweets in total because the tweeter could not summarize their thoughts, kind of lame in and of itself.  Perhaps, the person should have posted their little rant on Facebook.

A week ago Mayor Bloomberg of NYC laid out his plan to ban sugary sodas…( pop for us Canadians. )

Holy outrage…this created a media firestorm.

The outrage was stupid for lack of a better word.  If people actually read or listened to his position, it is not to ban soda/pop, it is to reduce the serving size….so buh-bye big gulps.  If you want a 32oz sugary soda at a restaurant, it will have to be served in 2 glasses.

Here is an interview he did:

People are DYING from obesity related diseases….you know heart disease, diabetes.
The government has to step in because obesity is costing US billions…billions with a B.
These are preventable diseases and the public is getting mad because they want to limit how much sugar you suck back.  Nanny state? Maybe, but when the people can’t, won’t don’t make decisions in their best interest that effect all of us, maybe the government does need to step in.
I don’t want to be taxed any more and I don’t want to pay for you and all of your tests because you are too lazy to get up and exercise everyday and I don’t want to pay for your laziness because you are too lazy to cook a meal.
People have the right to choose…..
McDonalds is not forcing people to eat at their restaurants….they are servicing the demand.  If people weren’t buying they would not be selling.

Rounder McDonald

Many people in society choose lazy.  Health and being healthy is not a concern to them.

Go out and lap them!

The stats should scare you straight but so many people are ignoring them.
The government has to step in because what is going on now is not working.
I know a few of you are saying “you can’t tell me what to eat.”
Well, someone has to because you are not making the right choices that are in your best interest, so I’m making a stand for what is in my best interest.  I would prefer my tax dollars to help the needy, not the lazy.  I want the money that goes to treating health care issues that are truly preventable to research the things that are not preventable.
IT IS JUST FLIPPIN’ FOOD….. that seems to have become a drug for many.
You have to exercise – end of discussion.  You have to eat right, healthy and for nutrition, not for your ‘fix’.
People have turned food which is fuel, into a drug as addicting as meth.
Food is the most widely ABUSED anti anxiety drug and exercise is the most  potent and under utilized anti-depressant.
Remember the quote from Austin Powers character, “I eat because I’m fat and I’m fat because I eat, it’s a vicious cycle.” Break the cycle, eat great food, nutritious food, healthy food.
STOP IT….food will not fix your emotional problems and any satisfaction you get from eating high fat food is temporary while the effects can be long term.

OK, Friday Fitness Funny…but so true!