Posted by Linda Daignault on Mon, Mar 28, 2011 @ 08:43 AM
Dear Eliza,
We have a house full of healthy food. My mom will only buy healthy meals and snacks since I have started gaining weight. I don’t get how I can be so overweight when I am eating only healthy foods. What’s the deal?
-Emma C., Portland, OR
Dear Emma,
A frustrating dilemma I’m sure. There could be a number of things contributing to your weight gain even if you are eating “healthy” foods only.
First, you probably have many hidden biological factors that make it especially easy for you to gain weight. These include genetic forces (something you inherited from your family), certain hormones and enzymes, and a much higher than normal number of fat cells (that are quite hungry for more food). So, that makes this process much harder for you than some of your friends who seem to eat whatever they want and stay skinny.
Second, ask yourself if there are times outside of the home that you might be eating differently? Maybe at school? Maybe at your friend’s house? Everything you put in your mouth counts. As they say, the devil is in the details. So maybe mom is focused on the details at home but when out with your friends you have mayo and cheese on your sandwich and a coke. May not seem like much, but those things add up!
Also, make sure you are paying attention to portion control. Maybe mom is cooking healthy chicken, rice, and vegetables, but if you are eating a great deal more calories than you burn, your body will store those extra calories as fat. Perhaps because you perceive the food as “healthy” you are not paying attention to how much of it you are consuming. This is where the food log (at Wellspring; our self monitoring journals) come in handy. You may be surprised at how many nights you go back for seconds or thirds of rice and chicken because it’s healthy, why not? In reality, even the healthy foods will add up in calories over time if we don’t monitor what we eat. So writing things down is an easy way to take care of that.
Finally, no matter how healthy you are eating, you still have to move to lose weight. It is recommended that you get at least 10,000 steps per day and believe me just walking to and from class does not cut it! We have to move more!
Maybe take the time to incorporate these few things in your life and see if that changes things.
Healthy Regards,
Eliza
Posted by Linda Daignault on Mon, Mar 28, 2011 @ 08:16 AM
For those of you that own dogs... do you think they help keep you healthier?
In addition to the mental health benefits of having a dog in your life, research indicates that owning a dog has specific fitness benefits. Check out this article from the March 14, 2011 issue of the New York Times, which compiles research indicating that from increased time spent walking, fewer missed walking days, and increased walking speed, owning dog is a great way to improve your fitness.
If you’re looking for the latest in home exercise equipment, you may want to consider something with four legs and a wagging tail.
Several studies now show that dogs can be powerful motivators to get people moving. Not only are dog owners more likely to take regular walks, but new research shows that dog walkers are more active over all than people who don’t have dogs. One study even found that older people are more likely to take regular walks if the walking companion is canine rather than human.“You need to walk, and so does your dog,” said Rebecca A. Johnson, director of the human-animal interaction research center at the University of Missouri College of Veterinary Medicine. “It’s good for both ends of the leash.”
Just last week, researchers from Michigan State University reported that among dog owners who took their pets for regular walks, 60 percent met federal criteria for regular moderate or vigorous exercise. Nearly half of dog walkers exercised an average of 30 minutes a day at least five days a week. By comparison, only about a third of those without dogs got that much regular exercise.
The researchers tracked the exercise habits of 5,900 people in Michigan, including 2,170 who owned dogs. They found that about two-thirds of dog owners took their pets for regular walks, defined as lasting at least 10 minutes. Unlike other studies of dog ownership and walking, this one also tracked other forms of exercise, seeking to answer what the lead author, Mathew Reeves, called an obvious question: whether dog walking “adds significantly to the amount of exercise you do, or is it simply that it replaces exercise you would have done otherwise?”
The answers were encouraging, said Dr. Reeves, an associate professor of epidemiology at Michigan State. The dog walkers had higher overall levels of both moderate and vigorous physical activity than the other subjects, and they were more likely to take part in other leisure-time physical activities like sports and gardening. On average, they exercised about 30 minutes a week more than people who didn’t have dogs. Dr. Reeves, who owns two Labrador mixes named Cadbury and Bella, said he was not surprised. “There is exercise that gets done in this household that wouldn’t get done otherwise,” he said. “Our dogs demand that you take them out at 10 o’clock at night, when it’s the last thing you feel like doing. They’re not going to leave you alone until they get their walk in.” But owning a dog didn’t guarantee physical activity. Some owners in the study did not walk their dogs, and they posted far less overall exercise than dog walkers or people who didn’t have a dog.
Dog walking was highest among the young and educated, with 18-to-24-year-old owners twice as likely to walk the dog as those over 65, and college graduates more than twice as likely as those with less education. Younger dogs were more likely to be walked than older dogs; and larger dogs (45 pounds or more) were taken for longer walks than smaller dogs. The researchers asked owners who didn’t walk their pets to explain why. About 40 percent said their dogs ran free in a yard, so they didn’t need walks; 11 percent hired dog walkers. 9 percent said they didn’t have time to walk their dogs, while another 9 percent said their dogs were too ill behaved to take on a walk. Age of the dog or dog owner also had an effect: 9 percent said the dog was too old to go for walks, while 8 percent said the owner was too old. “There is still a lot more dog walking that could be done among dog owners,” Dr. Reeves said.
And the question remains whether owning a dog encourages regular activity or whether active, healthy people are simply more likely to acquire dogs as walking companions. A 2008 study in Western Australia addressed the question when it followed 773 adults who didn’t have dogs. After a year, 92 people, or 12 percent of the group, had acquired a dog. Getting a dog increased average walking by about 30 minutes a week, compared with those who didn’t own dogs. But on closer analysis, the new dog owners had been laggards before getting a dog, walking about 24 percent less than other people without dogs.
The researchers found that one of the motivations for getting a dog was a desire to get more exercise. Before getting a dog, the new dog owners had clocked about 89 minutes of weekly walking, but dog ownership boosted that number to 130 minutes a week. A study of 41,500 California residents also looked at walking among dog and cat owners as well as those who didn’t have pets. Dog owners were about 60 percent more likely to walk for leisure than people who owned a cat or no pet at all. That translated to an extra 19 minutes a week of walking compared with people without dogs.
A study last year from the University of Missouri showed that for getting exercise, dogs are better walking companions than humans. In a 12-week study of 54 older adults at an assisted-living home, some people selected a friend or spouse as a walking companion, while others took a bus daily to a local animal shelter, where they were assigned a dog to walk. To the surprise of the researchers, the dog walkers showed a much greater improvement in fitness. Walking speed among the dog walkers increased by 28 percent, compared with just 4 percent among the human walkers.
Dr. Johnson, the study’s lead author, said that human walkers often complained about the heat and talked each other out of exercise, but that people who were paired with dogs didn’t make those excuses. “They help themselves by helping the dog,” said Dr. Johnson, co-author of the new book “Walk a Hound, Lose a Pound,” to be published in May by Purdue University Press. “If we’re committed to a dog, it enables us to commit to physical activity ourselves.”
To read the full New York Times article, click here.
Posted by Linda Daignault on Mon, Aug 02, 2010 @ 02:01 PM
On Monday, August 9 (just one week from today!) Style Network premiers the highly-anticipated new reality documentary series, Too Fat for 15: Fighting Back.
Check out the show on Monday at 9pm EST. Here's a sneak-peak into the series:
And for updates on the series, exclusive interviews, and behind-the-scenes stories of everything happening at Wellspring Academies, become a fan of Too Fat for 15 on Facebook, or follow us on Twitter.
Posted by Eliza Kingsford on Thu, May 06, 2010 @ 09:06 AM
Eliza,
Everyone I talk to about losing weight tells me to write down what I'm eating. This is irritating and hard to keep track of. Do I really need to do this? Why?
Tom Joyce
Dear Tom,
This is a really great question! The answer really lies in scientific research to be honest. Research shows us that keeping a food log, or a food journal, is the best predictor of long-term weight control success. What I mean by that is, those who keep a food log are the most likely to be successful at weight loss long-term. This is applicable to ANY "diet" or weight control program out there. You asked why this is important. The answers are many. Here are a few reasons.
1. Keeping a food log offers immediate feedback. If you are struggling with "why" you aren't successful in meeting your weight management goals, this will help you look back and understand where you might be able to make some changes to your program. For instance, if you are feeling confused about what might be getting in your way, you might look back and see that you have been eating too many calories over time, or too many sweets, etc. etc. Without writing things down your mind tends to forget when and how much you ate. This could lead to not meeting your goals
2. Writing down what you eat holds you accountable to yourself and what you put in your body. If you know you have to write down what you are eating, you are less likely to indulge in things that you know are not good for you. If you are hesitant, or feel uncomfortable writing down what you have just eaten, perhaps your feelings are a reflection of eating something you wish you wouldn't have. When we are putting healthy foods in our body, we generally won't have any trouble writing those foods in a log. In fact, we might feel proud to do so.
3. Another reason writing in a food journal is useful is to help us set and achieve clear goals. When we write in a log or a journal, this allows us to set and achieve goals. For instance, I might set a goal that I am going to eat between 1500-1800 calories for the next 5 days. If I am consistently keeping track of my calories, I can easily track if I have achieved that goal after 5 days. This is a good way of practicing meeting small and large goals. As we get good at meeting our nutritional goals, we can try and meet our exercise and weight goals as well.
I hope this is useful, Tom. Keeping a food log is not the only answer, but it is one of the most surefire ways you can achieve long-term success.
Posted by Eliza Kingsford on Fri, Apr 23, 2010 @ 11:30 AM
Dear Eliza,
I have really been focusing on my weight loss lately and have lost over 30 pounds. It feels really great but it's a lot of hard work. Will I ever be able to stop focusing so hard and working so hard at it?
Candace
Hi Candace,
Congratulations on your success so far! Losing 30 pounds is not easy for ANYONE!
The answer to your question is yes and no! I know that's confusing, but let me explain. Weight loss is always difficult. People who are able to manage their weight throughout their lives never really stop focusing as hard as you are on weight control. People who stay at a healthy and comfortable weight will always be thinking about making healthy food choices and getting in some type of movement or exercise. However, after doing this for some time it will get much easier to do so. You will feel more comfortable doing so, and you will learn more options for food and exercise choices over time. So yes, it does get easier to be healthy the more you do it, but no, you will never be able to ignore healthy food choices and/or exercise and be a successful weight controller. Just know that you are not alone in this battle. WE ARE ALL IN THIS TOGETHER!
Posted by Eliza Kingsford on Wed, Apr 21, 2010 @ 02:09 PM
Eliza,
We have a house full of healthy food. My mom will only buy healthy meals and snacks since I have started gaining weight. I don't get how I can be so overweight when I am eating only healthy foods. What's the deal?
Mark
Hi Mark,
An interesting dilemma I'm sure. There could be a number of things contributing to your weight gain even if you are eating "healthy" foods only.
First, ask yourself, are there times outside of the home that you might eat differently. Maybe at school? Maybe at your friend's house? Everything you put in your mouth counts. As they say, the devil is in the details. So maybe mom is focused on the details at home but when out with your friends you have mayo and cheese on your sandwich and a coke. May not seem like much, but those things add up!.
I suggest writing everything you eat down for one week in a food journal. This will give you a good idea of where to start when you are looking at what might be hiding in those food details.
Also, make sure you are paying attention to portion control and calorie intake. Maybe mom is cooking healthy chicken, rice, and vegetables, but if you are eating a great deal more calories than you burn, your body will store those extra calories as fat. Which brings me to my last point. No matter how healthy you are eating, you still have to move to lose weight. It is recommended that you get 10,000 steps per day to lose weight, and believe me just walking to and from class does not cut it! We have to move more! Take the time to incorporate more exercise in your life and see if that changes things.
Posted by Eliza Kingsford on Fri, Apr 16, 2010 @ 10:39 AM
Dear Eliza,
My sister is stick thin. She plays every sport and does everything perfectly. I am not like her. I'm overweight, not coordinated at all and feel like I can't do anything as well as she does. I get really sad when I think about this and I'm really jealous of her. What do I do about this?
Stacey Kessler
Hi Stacey,
This is a tough situation, but rest assured you are not alone in these feelings. Siblings often rival against one another for a million different reasons. This one is difficult because you are actually comparing yourself physically to someone who may be biologically very different from you. Even though you are from the same parents, your biological make-up can look very different. This may mean that your appearance is very different as well, along with your ability to gain weight. Your sister may not be biologically predispositioned to weight gain the way you are. This does NOT mean, however, that it is not possible for you to lose weight or maintain a healthy weight. It just means you have to know you are not dealing with apples to apples here. The two of you are different, period.
That being said, the real struggle here is how you can learn to accept yourself and your differences and stop comparing yourself to your sister. There will always be things she may be better at than you, and there are most likely things you will always be better at than she. You may just be to caught up in your comparison to notice your own strengths. We need all types of different strengths in this world, and you need to focus on the amazing gifts YOU bring to the table, and take the focus off of your sister.
There are many things you can start doing if you want to reach or maintain a healthy weight, but as you go on that journey, don't forget the importance of self-acceptance! No matter what size you are, you will not be happy unless you can really learn to accept and love yourself for your own uniqueness!
Posted by Linda Daignault on Tue, Mar 23, 2010 @ 10:25 AM
hey watz up i am 5foot 7 inches i weigh 238 pounds how many calories do i need to lose to lose weight
Posted @ Monday, March 22, 2010 11:21 PM by shannon
Hi Shannon,
Another tough question. Calories needed varies so much from person to person depending on your metabolism, activity level, etc. Just like I told Kristin above, I would start by keeping track of your food intake for about a week or so. Maybe start at a calorie intake between 1800-2000 calories. Write everything down, and I mean everything! If you are eating this many calories and not losing weight, you can go back through your journal and look at what you might take out or decrease. Keeping a food log of what you eat daily is the best predictor of long-term success, and it gives you a lot of information about your food habits.
Don't forget that losing weight is not just about what you eat, but also about how much you move! Don't expect to lose all the weight you want by decreasing calories and not getting off the couch! Losing weight is a difficult and sometimes slow process, it's important to consider all factors involved and to STICK WITH IT! It's a lifestyle change, not just a temporary endeavor.
Posted by Linda Daignault on Tue, Mar 16, 2010 @ 01:53 PM
Eliza,
I am 5' 5" and weigh 185 pounds. How many calories do I need to eat to lose weight?
Thanks,
Kristin
Hi Kristin,
This is a complicated question that has more than one "right" answer. I don't like to prescribe a calorie goal for people trying to lose weight because it varies so much from person to person for so many reasons. The number of calories your body needs can be affected by exercise, metabolism, age, gender, stress, genetics, etc. etc. So instead of focusing on a specific number, I would suggest keeping a food diary about your calorie intake. Research has proven that for those struggling with obesity, sticking to a considerably low-fat diet is what works best for long-term weight control. At any Wellspring Program you would be asked to stick to a diet under 20 grams of fat per day.
Along with decreasing the fat significantly in your diet I would highly recommend keeping a food record, or diary, of what you eat every day. I would calculate at least the calories and fat of all of your meals. This way you can have immediate feedback and information about what you are eating and why you may or may not be losing weight.
If you find that you are eating around 20 grams of fat per day and around 1500 calories, and you are losing weight each week, maybe this is a good calorie goal for you. You can use your food record to look back and make any necessary adjustments to your diet to achieve the goals that you are looking for.
I hope this helps!
Eliza