Happy hump-day to everyone!
Let’s KISS today. Keep It Simple Silly. In the spirit of the back to school frenzy that is upon us, we will do weight loss trivia. Let’s test your knowledge.
1. Which is more important and effective for weight loss, diet or exercise?
Absolutely, diet is WAY more important than exercise for weight loss. A person can exercise all they want, but if they are indulging in large meals, day in and day out, they will struggle to lose weight. If a person has no time to hit the gym, but can push away from the kitchen table, avoid second servings, and replace liquid calories with water, chances are they will lose weight. And of course, if a person exercises and reduces their calorie intake, they will lose weight faster than if they didn’t. Exercise sculpts the body, and food consumption determines how much of your sculpture will be revealed.
2. How many calories will a person burn if they walk 1 mile on flat ground, at 3 miles per hour, and they weigh 200 pounds?
D. I have no idea
Don’t feel bad if you answered D. The answer is A, only 110 calories. Unfortunately, for the battle of the bulge, the body is very efficient at storing energy/fat, and it requires quite a bit of work to burn it off. If you walk 3 miles, you will burn about 300 to 350 calories. And to lose one pound, you have to create a deficit of 3500 calories. That equals about 35 miles of walking! No thanks. The good news is that if you exercise and cut back on food, I don’t like to say diet, you will lose weight.
3. If you want to lose weight, must you lift weights?
No, you do not have to lift weights, but it is highly recommended for men and women. Lifting weights, just 3 times per week, for about 20 minutes, will increase your metabolism, increase bone density, increase circulation, strengthen your heart, and strengthen not only muscles, but ligaments and tendons too. Weight training also works as an anti-depressant because it makes you feel good. Let thy exercise be thy medicine.
4. If you have a desk job, you know, cubicle warfare type stuff, do you need to make sure you move outside of work and during breaks to help weight loss?
Absolutely!! A client of mine, who works in an office, recently brought this up to me. She said she tries to make a conscious effort to walk during breaks, and take the steps when she can. I believe she has lost 30 pounds over time. She also agrees with me that food is the most important factor in weight loss.
If you have a desk job, you must M.Y.A. Move your ass!! Or in Spanish M.T.U. Mueve Tus Nalgas.
5. How many calories does a Super Big Gulp from 7-11 contain, if filled with regular soda, not diet?
The 44 ounce Super Big Gulp, or type II diabetes encourager above, has an offensive 512, not necessary, empty calories. Damn! That means to burn it off you have to walk 5 miles! Holy boring treadmill batman! It gets worse. It also contains 128 grams of sugar. Sucking down a Super Big Gulp is like eating 150 plain chocolate M&M’s.
My #1 rule for my weight-loss clients is to stop drinking sugar. Your body does not need liquid calories. Besides, these amounts of sugar, all at once, wreak havoc on your blood sugar levels. Remember, companies who sell you and your children candy and sodas don’t care about your families well-being. They care about their pocket’s well-being, and their pocket are doing very well, unfortunately.
6. When a person loses weight, fat, are they losing fat cells, or are fat cells shrinking? The truth is fat cells shrink when we lose weight. The whole fat cell thing can get a bit complicated, but I want you, and more importantly parents, to understand the following: The amount of fat cells an adult has is determined in childhood and adolescence. If a child is overweight, he or she will more than likely have more fat cells as an adult, making weight gain easier and weight loss more of a challenge. Do not shoot the messenger, please. In a nutshell, it is better to have thin kids, and probably cheaper.
I am not a parent, but I did stay at a Holiday Inn last night. Seriously though, parents do occasionally ask me where the whole diet and weight loss thing fits with children.
As for food, let them eat as they please and as you see properly fit, as long as they are not overweight. How do you know if your child is overweight? Well parents, be honest with yourselves. If your child looks overweight to the naked eye, and not the scale, he or she probably is. It’s ok, no need to panic. Just educate yourself and cut back on some foods here and there, especially crappy foods. You are the parent, and you have the ultimate say so. If you’re still confused, contact me and I will gladly help. Comprende?
I also believe that children should be allowed to be as physically active as possible. Vigorous exercise keeps fat cells in check, burns fat and energy, and helps physical development and motor skills. Plus, exercise makes kids tired, and who doesn’t want tired kids. By the way, the kids below do not look overweight. It took me about 2 seconds to arrive at that conclusion. For the most part, this is how kids should look physically.
More on children. I have some friends who have 3 boys. I believe their ages are 6, 9, and 12, or somewhere in that range. Now these 3 little dudes have energy for days. I haven’t hung out with them in a while, but when I do, we play catch, soccer, throw the football around, and then the next day I am always sore. I play it off like I’m not though. You know, the whole tough guy with tattoos thing. I believe the youngest one has the most energy, probably because he is the smallest and has to move so much to keep up with his brothers and me when we play/exercise. One day, when his parents used me as a sort of baby sitter for their boys in their front yard, and they weren’t looking, I took out my new I phone and used my “x-ray heart app”. This app allows me to see what is in people’s hearts of all ages.
Some people have mean hearts, some have broken hearts, some have happy hearts, and some have peaceful hearts. But their 6-year-old, I will call him Dallas, because I don’t know if I can use his real name, doesn’t have a regular heart. I was shocked with what my x-ray app told me about the kids heart. It said “We have detected that this little dude has a large heart of gold. And it is encased in some out of this world, yet to be discovered energy source”. Oh yes, Dallas has energy to spare.
You will have to take my word on his energy levels, but I will give you proof that his heart is made of gold. One day, when Dallas was about 5, he came to my house with his mother, knocked on the door and handed me the following note that he had written.
Excuse the reflection in the picture, I have his letter framed. Other than those kind words written by a child, I think my favorite part of the note is Dallas’s rendition of my hair, spiked. If you ask me, that is one heart of gold that kid has. Because Dallas knows I enjoy reading, he gave me one of his favorite books at the time too.
So today, Wednesday, inspired by energetic Dallas, you have my permission to skip your workout, treat yourself to a great meal and even have a soda or milkshake. Yes, I said it, and I can’t believe I did. Your calorie splurge has a string attached though. While you are at your desk, and your boss isn’t looking, whip out pen and paper and write your best friend a letter. Tell them how much they mean to you. You have to write it out on actual paper, no email. People don’t frame emails. Kind hand written letters are much more touching than emails, because the effort of actual writing says as much as the actual kind words, trust me.
Have a great day. If the parents of Dallas allow, I will post a picture of him and his brothers so you can put a face to the story. If not, do like children and use your imagination.