I am soooo excited!!! I only need to lose 1/2 pound next week and I will finally be in the 260's. I feel so free no counting calories or worrying about any of that. Only watching my portions. I can have anything I want, I just can't have as much as I want..lol Except on my Sat free day. I do still indulge on that day only. But what I think has helped me the most is good old fashioned walking! :-) Here is an article below that I thought was awesome:
Keeping Weight Off with America on the Move Interview with Co-Founder James O. Hill, Ph.D. By Wendy Bumgardner, About.com
Updated: September 24, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
America on the Move
Photo Courtesy of America on the Move Are pedometers really helping people prevent weight gain? I caught up with James O. Hill, Ph.D., obesity researcher and author of "The Step Diet1." He is a co-founder of America on the Move2, a free online pedometer walking program that has over 1.3 million people stepping through STEPtember and millions more using their free online tools to move more and improve their eating habits. What results can you report on motivating people to exercise and make diet changes?
America On the Move's research has found that weight gain can be prevented among 90% of adults by modifying energy balance by just 100 calories a day. People who register for America On the Move and commit to making small lifestyle changes report success in increasing physical activity and in preventing weight gain.
The philosophy of America On the Move -- making small, incremental changes in diet and activity -- ties in well with a non-diet approach to combating obesity. Have your studies found it to be successful?
Yes. What we have found is that for many Americans, dieting simply does not work. It's not just about losing weight; it's about maintaining a healthy weight. People go on diets, lose weight -– and then they gain it all back, and sometimes more. It's a vicious cycle. Dieting alone is not enough. Deprivation is not a long-term strategy. And physical activity must be part of the solution. In teaching people how to make small, simple changes in their food choices and physical activity, they can succeed. And when they do, they are motivated to do even more to improve their overall health.
We published a paper in Pediatrics last year where we examined the small changes approach in families with overweight kids. We found the small changes reduced weight gain in the kids, allowing them to grow into a healthier weight.
Are Americans are giving up on diets? Are they deciding it is OK to be fit but fat?
Many people have tried all of the fad diets. They may have lost some weight but they regained it and some have now decided that dieting isn't for them. America On the Move provides an alternative that isn't dieting but is about making smarter lifestyle choices. You may not have lost those 50 pounds but you will probably get to a healthier weight and one you can maintain forever.
The point here is to make the appropriate lifestyle changes –- eat smarter and become more physically active. This will both help your fitness and help you lose a little weight. You may not get to your ideal weight but you will be healthier and fitter. Bottom line is that whatever your weight being fitter is better and whatever your fitness not being overweight or obese is better.
Pedometers have ridden a wave of popularity, in part due to your research and projects. Is this trend continuing, or are they a passing fad?
We have seen steady interest in pedometer use since the creation of America On the Move in 2003 and we believe that interest will continue. In fact, a study by Stanford University found that pedometer users took almost 2,500 more steps per day than people who did not use a pedometer. Similarly, pedometer use was associated with weight loss and improvements in blood pressure. This was good news for those of us promoting daily pedometer use. Study Finds Pedometers Work for Weight Loss3
Will high gas prices finally lead to more people walking and biking ?
We absolutely hope so. No diet on the planet can match the unnaturally low levels of inactivity we’re seeing today in the U.S. We simply must get our nation moving again. The high gas prices and the green movement are getting people back on their feet. Doing so is not only going to improve individual health, but it will improve our overall environment. My fear, however, is that if gas prices come down again, walking will also go down.
In tough economic times, will the public exercise even less or will they find inexpensive ways to stay active?
I think Americans are resourceful and will find inexpensive ways to stay fit. But we need to help create an environment to make it easier for people to make healthy decisions. America On the Move is actually taking this opportunity to demonstrate how easy it is to do just that. Adding steps to our day, sneaking in a few steps here and there, is a great way to live more healthfully. And by making smart food choices, we can cut calories and make a big difference. America on the Move's STEPtember campaign, which is a month-long effort to teach Americans how easy it is to make small changes in food choices and activity levels, is a great way to get started on living a healthier way of life -– for FREE.
People are probably joining gyms less but walking more. Overall this is probably an improvement for their health.
I got the letter about EP udpating thier site so had to come check it out and check on all my friends.. :-) Looking nice!
I am doing great! Losing weight every week but slowly so I can get fit and not just skinny. And enjoy life too, if you know what I mean! So far I am down 12.5 pounds, getting there.. :-)
I am not counting calories anymore, just eating anything I want in moderation. My hubby and I are eating at least 4 nights per week large salads, WW or LC meal and extra veggies. And still enjoying eating out somewhere nice every Sat eating whatever enjoying it together as a family and having our sweets on weekends only. It is working wonderfully! I am walking, walking, walking! Doing a Leslie tape 1 mile 5 days per week and getting at least 8000 steps in for now. Sat off and Sunday treadmill. I haven't been this free and happy in a long time.. :-)
Just kinda following this:
The Amish diet is high in fat, calories and sugar, but a new study shows that you can eat that way and not get fat. Not even when you have a copy - or two! - of a gene that predisposes you to obesity. Researchers found that the most active Amish men in Lancaster County, PA averaged 18,000 steps a day, the women, 14,000. That dwarfs the amount of walking the average American does daily. The Amish live without electricity -no washing machines, clothes dryers, dishwashers, vacuum cleaners. They have no cars or tractors on their farms. Some study participants with one or two copies of the so called "heavy" gene were overweight, even obese, but those who performed the most physical activity weren’t - they burned about 900 more calories a day than the less active Amish. About 50 percent of all people of European descent carry the “heavy” FTO gene seen among the Amish. This study suggests that to avoid becoming overweight or obese we need to burn a lot of extra calories a day in the 21st century, perhaps an amount equivalent to scrubbing floors, washing dishes by hand, or plowing fields the old-fashioned way. The study was published in the Sept. 8, 2008 issue of the Archives of Internal Medicine.
Happy Walking everyone or any form of movement you choose, just do it!!
The U.S. Olympic swimmer told ESPN that he eats roughly 8,000-10,000 calories a day, including "lots of pizza and pasta." In addition to stuffing down carbs, he's said that he routinely eats foods like fried egg sandwiches.
How to Get an Olympic Body
How can Michael Phelps eat 10,000 calories a day and still be so lean?
There is no doubt he packs away a ton of food, but it is unlikely that he actually eats that many calories a day, an expert believes. University of Pittsburgh Director of Sports Nutrition Leslie Bonci, MPH, RD, says eating 10,000 calories a day is almost impossible. "To consume 10,000 calories a day, he would need to be eating all day long."
Bonci estimates that to support his 6-foot-4-inch, approximately 190-pound frame, Phelps' rigorous training regime requires roughly 1,000 calories per hour while he is racing or training; she suggests he probably eats closer to 6,000 calories per day.
What does Michael Phelps eat for breakfast?
NBC commentator Bob Costas rattled off Phelps' breakfast menu, which includes three sandwiches of fried eggs, cheese, lettuce, tomato, fried onions, mayonnaise, an omelet, a bowl of grits, three slices of French toast with powdered sugar, and three chocolate-chip pancakes.
Without knowing the exact details of the portions, recipes, and ingredients, this meal probably contains roughly 3,000 calories, about half from carbohydrates, a little less than half from fat, and 15% from protein. It's not a bad distribution of major nutrients for competition, according to dietary recommendations, assuming the breads are whole grain, the cheese is low fat, and the fats used to fry the eggs are healthy. The addition of fruit would improve the nutritional profile of this meal, Bonci says.
Is it bad to eat high-fat foods even if you don't gain weight?
Athletes need a diet rich in healthy carbohydrates and fats to provide the necessary energy to compete. "Athletes need fat but, they need to be selective about the type of fat and whenever possible choose unsaturated fats such as olive or canola oil, avocados, nuts, and seeds," says Bonci. Fried and greasy foods are generally not recommended for athletes -- or anyone else.
Wouldn't Phelps feel bloated during a race?
Managing food intake is a huge challenge to all athletes to be sure they have enough calories to fuel their event without being bloated. Bonci advises athletes to take advantage of nutrient-dense liquids like smoothies that empty from the stomach more quickly than solid foods. "We encourage athletes to eat foods that are high in calories and small in volume -- so granola with fruit and yogurt would be a better choice than flake cereal with milk." Timing of meals and snacks is an important issue for athletes to help them get the calories and nutrients they need without feeling stuffed and interfering with competition.
If you're not an Olympic athlete, how much should you eat?
Compared to Olympic athletes, most of us need to follow the general guidelines of approximately 2,000 calories per day, adjusted for age, sex, and physical activity levels. The average weekend athlete burns about 200-700 calories an hour running on the treadmill, whereas Phelps probably burns 3,000 calories a day swimming. Most athletes need three to four times as much as the rest of us to keep their bodies strong and energized for competition.
How does Phelps balance eating, sleeping, and recovering so he is ready for the next race?
It is a delicate balancing act, and sometimes Phelps has had only one hour to rest between races. Keeping muscles fueled and ready for record-breaking races requires a regime of eating enough to provide readily available energy, and then resting and repairing the stressed, overworked muscles to prepare for the next race. "Within 15 minutes of finishing a race, Phelps should eat a small meal of two-thirds carbs and one-third protein, with a little healthy fat to start and optimize the recovery process," says Bonci. Recovery is critical to repairing muscles and getting them ready for the next event. Bonci advises athletes to think of recovery as the appetizer -- followed by a meal within an hour or two -- and then rest. She warns that eating too much can interfere with the body's ability to sleep or get a good rest.
Woooh, barely made it but I lost 1.5 pounds, wooooohoooo!!!! This is my TOM week so I was all over the place with emotions. One day down and I don't care mood, next day sad wishing I had some friends to go places with like shopping, walking, etc.. another day happy, just crazy! Most days I was more hungry, which I heard your metabolism is higher that week sooo some days I didn't count at all and other days I ate around 2500 calories but I still lost! At my weight though I am used to eating on average over 4000 calories so anything is less.. :-) Plus I did do my walking/steps every day no matter how I felt!
So my goals for this next week are:
2000 calories
1 free day
6500 steps (treadmill 30 min T, Th, Sun) (Leslie 1 mile M, W, F) (steps 6 days)
1 rest day
Thank you so much everyone for your comments, they really help me alot...{hugs} You are all the greatest and I hope I can help you in some small way too.. :-)
I am down 2.5 pounds this week!!! I am so happy for my first real week getting back at it and overall doing great, not perfect. I did fight my nosebleeds some this week so 1 day I got down because I couldn't get my treadmill in and ended up going over calories that day. I got starbucks and taco bell, which would have been fine but went over my calories sooo I came home and at least stepped in place and raked up some steps that way.. :-) All the rest of the days I stayed right around my calorie goals and got in 30 min on the treadmill with an overall all day average of 5000 steps. Today is free day, woohoo, I am soooo happy!!!! Doing the Happy Dance!!! And I WILL be back next week with another loss, it will be TOM week.
P.S. I am staying inside this weekend, it has been running in the 100's with high humidity here in Oklahoma so I will stay in the AC with my treadmill and Leslie tapes.. :-)
am starting over for the last time. The reason I say this, is today from this day on my life is changing! It is becoming life or death like back when I smoked 4 packs a day and finally said enough I want to live. I was starting to feel the effects of smoking. Just like I am getting the effects of being obese. I know I was quiet this past week, I was doing some soul searching and getting my mind right, if you know what I mean. I had went to the doctor and she said I was 1 point away from type 2 diabetes, so right now I am classified as pre diabetic and she put me on blood sugar meds. No way do I want to get type 2 diabetes, my hubby has it and he has to prick his fingers all the time. I already have to give myself and allergy shot once per week and I take BP, Cholestol, Birth Control, Gerd, Vitamins, Viactiv, etc.. now BS pills. I am soooooooooo tired of meds, money wise and side effects. So, it stops today!!!! My weigh in today was 285. My doctor said for me to walk even on days I overeat on my calories. I know life is not perfect and I will still have days that I don't do perfect with my choices but I will forgive myself and go on and know it is what I do most of the time that matters not all the time. So be ready to see the new shrinking me!!!!
My goals for the week are:
Calories: 1800
1 free day
Steps: 6000
(treadmill, leslie, etc)
1 rest day
We can all do this together, thank you Sparkpeople and all my wonderful freinds!!!! Visit me anytime at: www.sparkpeople.com/mypage.asp
I am so excited! My first pound gone since I recommitted.. :-) Never to see that thing again..lol I think I would have lost even more but we didn't eat until 9:00 pm last night and then had chinease stuff, high sodium. But I love my 1 pound gone and even if I lost 1 pound every week I would be in heaven. That would be over 50 pounds gone in a year and so far the last 2 years I have gained 20 pounds every year. So I am thrilled to see it going in the right direction. I stayed overall within my calorie goals. Next week I need to up my steps some more.
My week in review:
Cal avg - 2000 cal burned - 200 steps - 4500
Treadmill - 30 min at 1.3 6 days
Sat - free day
My next week goals:
Cal - 2000
Steps - 6000
Treadmill - 30 min at 1.4 6 days
Free day Sat
I will add some of my Leslie tapes in a few weeks. Just adding things slowly.. :-)
Everyone have a great weekend!!! We might be going to see Hancock and eating out tonight.. :-)
Let's see where do I start..hmmmm Ok to be honest I was doing great for 1 week cutting back but I learned I really need the accountability of counting calories. No excuses this time, I will just do it!!!! I will be starting Monday, I know but I am having TOM right now, cramps, migraines, etc.. and want to start off fresh and strong Monday when that is behind me.. :-) So to get ready I have been talking to a wonderful friend that has lost over 100 pounds using Sparkpeople and she suggested I start over from day one and do fast break 1. A wonderful idea!! So I am doing that. Also I have heard several of you like using Spark and Fitday PC so I got it and am excited about using it on Monday. My daughter is going away to college and my hubby is a truck driver so gone alot plus busy with his job, the yard, etc.. It is time for me to start taking care of me again. One because my health just keeps getting worse, walking has been the only thing to keep me from getting even worse than I am. And I want to be that pretty strong girl again, I want it, I need it, and I am going to do it this time!!!! So please come visit me from time to time and watch me get healthier and smaller.. :-)
My goals next week are:
Calories: 2000
1 Free day
Walking as many steps as I can!!
Treadmill 30 min 6 days per week
Leslie tape 3 days per week and every wed doing Walk Strong for my strenth exercises
Logging my steps, calories eaten and calories burned
I got my very first pedicure last night, my mom took me and it was wonderful!!!! Now to try and go every couple of months. I really need it, one something for me and two I honestly can't even reach my feet right now.
WooHoo!!! I am down 1 pound. :-) If I could do that every week I would be in heaven.. :-) I did really good on my walking but not the greatest with my food, did go over my calories almost every day..grrr but not a giant amount. Today is my free day so not worrying about a thing, except I do need to weigh in on wii fit and check my balance for the week. Not sure what I am doing this weekend yet. My hubby is taking my daughter to the city in a little bit to get her hair done. Then today or tomorrow I might go into the city to the thrift store. It depends on using all that gas or not. Or I will just stay home.
