If you are searching for a form of exercise that is free, requires no gym membership, and can be performed in your local park, I've got just the thing for you. It is gentle enough on the joints that almost anyone can do it no matter your age, weight, or fitness level. If you own a decent pair of sneakers, you can get out there today and get started. What are you waiting for? Go take a hike!
Similar enough to walking that you probably already know how to do it, hiking gives your body and spirit a few benefits that a simple walk might neglect. A hike usually happens in the woods. Surrounded by green leaves or gorgeous scenery of any kind, your stress level will instantly plummet. Going for a walk around your neighborhood might also be nice, but getting out into the woods is more relaxing and calming for your nervous system. A hike is almost like a mini-vacation. The change of scenery is a great way to refresh your mind and spirit.
In addition, a hike implies a bit of distance. And maybe some change of elevation. A walk around the block is certainly better than nothing, but a hike demands more endurance. And this type of challenge will burn more calories, strengthen more muscles, and give you a bigger sense of accomplishment when you are finished.
Hiking with a friend or partner is an opportunity for a long, in depth conversation. In our busy world of non-stop work, this is a very important treat. How often do you take the time to really connect with another human? To share your deepest feelings? Not just your friend, but also your dog will appreciate a chance to explore and roam. This is a fundamental need of canines (and humans, too) to cover territory. If you have a dog that likes to run away, taking a long hike on a weekly (or possibly more frequent) basis can help resolve this issue. Just ask Cesar Milan, the Dog Whisperer.
Wherever you live, there are probably numerous parks nearby where you can find interesting places to hike. In Howard County, Maryland, where I live, there are several wonderful hikes which Mr. Balancing Act and I explore weekly. Patapsco State Park system contains many great hiking areas. The McKeldin area has a small waterfall (rapids) and a periphery trail of about 3.5 miles in total with one challenging, steep climb. Centennial Park has a lovely paved pathway of about 2.5 miles around the large lake. If you are looking for something shorter, Lake Elkhorn and Wilde Lake both have surrounding pathways between 1-2 miles in length which are great for younger children. Bon Secours and the Howard County Nature Conservancy both have hiking trails in their woods. Behind the Savage Mill is another pretty trail along the river and in Oella (near Old Town Ellicott City) is a short (1.5 miles) Trolley Trail through a wooded gorge.
Of all the forms of exercise out there, hiking is one of my very favorites. Although my body is obviously working when I'm climbing a steep hill, I am always happy to be sweating and struggling out there in the woods, rather than slogging away on a treadmill. In fact, I have a lot trouble understanding why those machines even exist. The benefits of getting your exercise outdoors are many. Go take a hike!
hocoblog@@@
Saturday, May 18, 2013
Wednesday, May 15, 2013
Sprouted Tofu
While doing our weekly shopping at Trader Joe's this week, I spied another new product in the refrigerated case: Sprouted Tofu. I had never heard of such a thing! We normally buy the extra firm tofu for stir-fries.
There is quite a bit of controversy out there in Nutritionland about soy products. There are people who will tell you that soy is a wonderful, low calorie, low cholesterol product which you should eat until it comes out your ears. There are others who insist that soy is not healthy for humans and that we really can't digest it well. I take a middle of the road approach (this is how I normally drive) and eat a small amount of soy, mostly in the form of fermented products like natto and miso.
If you have been a regular reader of my blog, you already know that I prefer sprouted wheat bread to regular whole wheat bread. When grains are sprouted, they become more easily digestible. Trader Joe's carries a few different kinds of sprouted grain bread. I am definitely a fan. Turns out, when soybeans are sprouted, more of the nutritional value becomes available. So sprouted tofu contains more protein, calcium, and iron than regular tofu.
Another new-to-me product I purchased this week was the organic strawberries. I had eaten a few too many terrible strawberries from Costco and had given up on them, I'm sad to say, as strawberries are one of my very favorite fruits. But as I type this blog, I am having a bowl of organic strawberries and Indian-style whole milk yogurt. Delicious! The strawberries actually taste like strawberries! (Maybe yours always do, but I have eaten plenty that taste like sour nothing.) The Indian-style yogurt came from Costco in an ENORMOUS tub, so I'm happy that it also tastes great. I've been consuming Kirkland Greek Yogurt for years (which is nonfat) and felt like taking a break from that.
These are my latest finds for the week. If you discover something delicious and/or nutritious, please share it with everyone in a comment below!
hocofood@@@
There is quite a bit of controversy out there in Nutritionland about soy products. There are people who will tell you that soy is a wonderful, low calorie, low cholesterol product which you should eat until it comes out your ears. There are others who insist that soy is not healthy for humans and that we really can't digest it well. I take a middle of the road approach (this is how I normally drive) and eat a small amount of soy, mostly in the form of fermented products like natto and miso.
If you have been a regular reader of my blog, you already know that I prefer sprouted wheat bread to regular whole wheat bread. When grains are sprouted, they become more easily digestible. Trader Joe's carries a few different kinds of sprouted grain bread. I am definitely a fan. Turns out, when soybeans are sprouted, more of the nutritional value becomes available. So sprouted tofu contains more protein, calcium, and iron than regular tofu.
Another new-to-me product I purchased this week was the organic strawberries. I had eaten a few too many terrible strawberries from Costco and had given up on them, I'm sad to say, as strawberries are one of my very favorite fruits. But as I type this blog, I am having a bowl of organic strawberries and Indian-style whole milk yogurt. Delicious! The strawberries actually taste like strawberries! (Maybe yours always do, but I have eaten plenty that taste like sour nothing.) The Indian-style yogurt came from Costco in an ENORMOUS tub, so I'm happy that it also tastes great. I've been consuming Kirkland Greek Yogurt for years (which is nonfat) and felt like taking a break from that.
These are my latest finds for the week. If you discover something delicious and/or nutritious, please share it with everyone in a comment below!
hocofood@@@
Monday, May 13, 2013
Green Smoothie
All the cool kids are drinking these green smoothies, so I wanted in. The problem is, everything about the green drinks gross me out. The thought of blending LEAVES into my shake makes me queasy. I posted a photo of a green smoothie on my Facebook wall (created by Beyond Diet) which employed spinach leaves with banana. I started thinking I could toss some frozen spinach (good chilling factor) into my banana shake before bootcamp. I wanted to try it. And I almost did.
At the last moment, I chickened out. I didn't want to blend up an entire drink, using our last banana, and then discover it was horrifically disgusting. So I made a switch.
I also had a ripe avocado in the fridge. I am a huge lover of avocado, and it IS green, so I figured I could fudge my green smoothie just enough to make it palatable. Green, but not TOO green. Also the avocado adds some healthy fat to the shake. Since my yogurt is non-fat, this is a necessary component.
The final product came out VERY smooth, a delightful mint-green color, with a pleasant, subtle flavor. Nothing dramatic, sort of similar to the McDonald's mint shake for St. Patty's Day. Well, not in flavor, I'm sure. Now that I'm thinking about it, maybe tossing some fresh mint leaves from my garden into a shake could work?
Anywho, here is the recipe I made this morning:
Banana Avocado Smoothie
One ripe banana
One quarter of a ripe avocado
4 ounces (about a half cup) Greek yogurt (plain, unsweetened)
About a half cup of whole milk or water (to help blend)
Place all ingredients in blender and pulse several times. Then blend slowly until smooth and thick. If too thick, add another dash of milk or water.
At the last moment, I chickened out. I didn't want to blend up an entire drink, using our last banana, and then discover it was horrifically disgusting. So I made a switch.
I also had a ripe avocado in the fridge. I am a huge lover of avocado, and it IS green, so I figured I could fudge my green smoothie just enough to make it palatable. Green, but not TOO green. Also the avocado adds some healthy fat to the shake. Since my yogurt is non-fat, this is a necessary component.
The final product came out VERY smooth, a delightful mint-green color, with a pleasant, subtle flavor. Nothing dramatic, sort of similar to the McDonald's mint shake for St. Patty's Day. Well, not in flavor, I'm sure. Now that I'm thinking about it, maybe tossing some fresh mint leaves from my garden into a shake could work?
Anywho, here is the recipe I made this morning:
Banana Avocado Smoothie
One ripe banana
One quarter of a ripe avocado
4 ounces (about a half cup) Greek yogurt (plain, unsweetened)
About a half cup of whole milk or water (to help blend)
Place all ingredients in blender and pulse several times. Then blend slowly until smooth and thick. If too thick, add another dash of milk or water.
Sunday, May 12, 2013
Increments
I recently wrote a blog about employing moderation when losing weight. Moderation in all things, including slow and sustained weight loss, is not sexy. It doesn't get anyone excited. It is like a beige pants suit. Something your mother might have worn to a PTA function in the early 1970's. Nevertheless, I am suggesting that you try it on.
When I wrote that blog, I failed to mention HOW to employ this idea of moderation. Typical, right? I convince you to try my concept, and then neglect to define it in any clear terms. Well, today I plan to remedy that. Here is one example of a plan for moderate, slow and sustained weight loss.
Step One: Write down everything you eat. I know, this is some tired, old advice you have heard before. Of course you have, because it is GOOD advice! Studies have shown that when participants take the time to write down everything they eat on a daily basis, they automatically begin to lose weight. Without employing any type of diet guidelines, just by noticing and paying attention to what goes into your mouth, you will begin to make some small but significant changes. If you have a smart phone or a small camera, you can snap a picture of your food each time you eat (or drink!) but at the end of the day, you will still need to write everything down in your food journal. This act of listing all the choices you have made throughout the day is significant. Simply snapping the photos is not enough. Try to be as detailed as possible, listing amounts (just estimate if you are not sure) of each food eaten.
Step Two: Once you have established your eating habits and carefully listed them for at least a week, you can begin to cut back on your total food intake by a very tiny amount. Maybe a total of 100 calories per day. This is equivalent to approximately one small apple or one piece of bread. If this feels like too much, then do less. Make your usual breakfast and leave one bite on the plate. Do the same at lunch and dinner. Make the changes so small that your belly will not even notice the difference. Still eat all the same exact foods you have been eating, unless you discover you no longer want something. Let your weight loss sneak up on you.
Step Three: Add a tiny amount of exercise to your daily routine. If you are already running or walking or biking daily, add a little bit of strength training. Say, 10 push-up's. That's all. It should take about 1 minute. Try to do them every single day. If you are already strength-training, add a small amount of aerobic conditioning. Try a brisk walk, jog, run, swim, or bike ride. Make it short: just 5-10 minutes. Or just do 50 jumping jacks. Again, make the amount so small that you would feel ridiculous saying that you can't do it. Then make it happen every day.
After about a month, assess your progress. Check your weight, your measurements, and how well your clothes fit. Did you lose some weight? Fat? Inches? Even if everything stayed the same, notice how you feel. If you are feeling better, thinner, more energetic, happier, then the process is working. The results should be showing up on the scale or tape measure soon. When you feel ready, take another tiny step. Add a bit more exercise and cut back on the empty calories your body doesn't really need. Small changes can be very powerful changes if they become permanent.
When I wrote that blog, I failed to mention HOW to employ this idea of moderation. Typical, right? I convince you to try my concept, and then neglect to define it in any clear terms. Well, today I plan to remedy that. Here is one example of a plan for moderate, slow and sustained weight loss.
Step One: Write down everything you eat. I know, this is some tired, old advice you have heard before. Of course you have, because it is GOOD advice! Studies have shown that when participants take the time to write down everything they eat on a daily basis, they automatically begin to lose weight. Without employing any type of diet guidelines, just by noticing and paying attention to what goes into your mouth, you will begin to make some small but significant changes. If you have a smart phone or a small camera, you can snap a picture of your food each time you eat (or drink!) but at the end of the day, you will still need to write everything down in your food journal. This act of listing all the choices you have made throughout the day is significant. Simply snapping the photos is not enough. Try to be as detailed as possible, listing amounts (just estimate if you are not sure) of each food eaten.
Step Two: Once you have established your eating habits and carefully listed them for at least a week, you can begin to cut back on your total food intake by a very tiny amount. Maybe a total of 100 calories per day. This is equivalent to approximately one small apple or one piece of bread. If this feels like too much, then do less. Make your usual breakfast and leave one bite on the plate. Do the same at lunch and dinner. Make the changes so small that your belly will not even notice the difference. Still eat all the same exact foods you have been eating, unless you discover you no longer want something. Let your weight loss sneak up on you.
Step Three: Add a tiny amount of exercise to your daily routine. If you are already running or walking or biking daily, add a little bit of strength training. Say, 10 push-up's. That's all. It should take about 1 minute. Try to do them every single day. If you are already strength-training, add a small amount of aerobic conditioning. Try a brisk walk, jog, run, swim, or bike ride. Make it short: just 5-10 minutes. Or just do 50 jumping jacks. Again, make the amount so small that you would feel ridiculous saying that you can't do it. Then make it happen every day.
After about a month, assess your progress. Check your weight, your measurements, and how well your clothes fit. Did you lose some weight? Fat? Inches? Even if everything stayed the same, notice how you feel. If you are feeling better, thinner, more energetic, happier, then the process is working. The results should be showing up on the scale or tape measure soon. When you feel ready, take another tiny step. Add a bit more exercise and cut back on the empty calories your body doesn't really need. Small changes can be very powerful changes if they become permanent.
Friday, May 10, 2013
Decompression
How do you decompress? Perhaps an after work happy hour at a local bar and grill? A bottle of wine or beer with dinner at home? A half gallon of ice cream on the couch? A night in a crack den? Well, I'm here to tell you: there's a better way.
I am actually talking about decompressing your spine.
All day long, we walk and stand and sit with our very heavy heads perched on top of our spines. Due to gravity, the weight of our heads constantly compresses the spinal column. Those soft, squishy discs between our bony vertebrae are designed to receive this compression, but if our spines are out of alignment, sometimes these discs can "slip" out of place and create pressure against a nerve. This can end up causing pain, excess tension, stiffness, and immobility. A disc that ruptures or herniates can cause severe, intense pain. Luckily, there are things we can do to avoid this pain.
If your spine is relatively healthy, a few simple exercises are probably all you need to keep that spine mobile, flexible, and pain-free. The easiest, most gentle and safest way to decompress your spine is to lie flat on the floor with your legs elevated. Position your body with a chair, bed, or couch at your feet. Slide your buttocks all the way up against the edge of the chair and let your calves rest on the seat of the chair. Your thighs should be vertical, your knees at a right angle, and your calves fully supported. Rest your arms by your sides and relax your entire body. You can rest here for 5-20 (or more!) minutes with your eyes closed. Breathe deeply into your belly and let all your muscles become soft. This position allows your spine to align itself, maintaining its natural curves. If you have minor back or neck pain from simple excess tension, this position should be helpful. (If you have any kind of spinal injury, please see your doctor first!)
In yoga, we learn that turning the body upside-down is a great way to decompress the spine. However, these postures might not be recommended for anyone with back injuries or osteoporosis. Before practicing any yoga inversions, make sure that your spine is healthy and injury-free! If you are not sure, ask your doctor beforehand. An easy, basic inversion involves just the legs. Start by sliding your yoga mat against the wall. Lie down on your side and bring your buttocks to touch the wall. Then roll onto your back, bringing the backs of your extended legs straight up against the wall. Rest your arms by your sides, close your eyes, and breathe deeply. Relax in this position for 5 minutes or as long as you are comfortable. This pose feels wonderful after a long day of standing, walking, or taxing the lower body.
Another yoga posture which inverts half the body is uttanasana or ragdoll pose. This is a standing posture where just the upper body turns upside-down. If you are prone to high blood pressure or have osteoporosis, this inversion is NOT recommended. If your spine is healthy and you are not currently in pain, this pose should be fine for you. Again, if you are unsure, please check with your doctor first. Begin by standing upright. Bring the palms of your hands to the sides of your thighs and your chin to your chest. Begin to curve your spine forward and slowly roll down, gliding your hands down the legs. Keep your knees very softly bent. Relax your neck and shoulders. Hang upside-down for a few deep breaths or as long as you feel comfortable. If you begin to feel dizzy, support your spine by placing your hands firmly against your thighs, bending your knees, and then roll back up slowly. Stand or sit down carefully and breathe normally until the dizziness passes. If you are unaccustomed to turning upside-down, it may take a few practice sessions before your body gets used to it.
These three simple poses can help relax and decompress your spine and the muscles of the back and neck. I recommend a short practice every day as the effect of the poses is cumulative. It is better to do a shorter practice on a daily basis than to do an hour or two but only once a week. Your body will thank you!
I am actually talking about decompressing your spine.
All day long, we walk and stand and sit with our very heavy heads perched on top of our spines. Due to gravity, the weight of our heads constantly compresses the spinal column. Those soft, squishy discs between our bony vertebrae are designed to receive this compression, but if our spines are out of alignment, sometimes these discs can "slip" out of place and create pressure against a nerve. This can end up causing pain, excess tension, stiffness, and immobility. A disc that ruptures or herniates can cause severe, intense pain. Luckily, there are things we can do to avoid this pain.
If your spine is relatively healthy, a few simple exercises are probably all you need to keep that spine mobile, flexible, and pain-free. The easiest, most gentle and safest way to decompress your spine is to lie flat on the floor with your legs elevated. Position your body with a chair, bed, or couch at your feet. Slide your buttocks all the way up against the edge of the chair and let your calves rest on the seat of the chair. Your thighs should be vertical, your knees at a right angle, and your calves fully supported. Rest your arms by your sides and relax your entire body. You can rest here for 5-20 (or more!) minutes with your eyes closed. Breathe deeply into your belly and let all your muscles become soft. This position allows your spine to align itself, maintaining its natural curves. If you have minor back or neck pain from simple excess tension, this position should be helpful. (If you have any kind of spinal injury, please see your doctor first!)
In yoga, we learn that turning the body upside-down is a great way to decompress the spine. However, these postures might not be recommended for anyone with back injuries or osteoporosis. Before practicing any yoga inversions, make sure that your spine is healthy and injury-free! If you are not sure, ask your doctor beforehand. An easy, basic inversion involves just the legs. Start by sliding your yoga mat against the wall. Lie down on your side and bring your buttocks to touch the wall. Then roll onto your back, bringing the backs of your extended legs straight up against the wall. Rest your arms by your sides, close your eyes, and breathe deeply. Relax in this position for 5 minutes or as long as you are comfortable. This pose feels wonderful after a long day of standing, walking, or taxing the lower body.
Another yoga posture which inverts half the body is uttanasana or ragdoll pose. This is a standing posture where just the upper body turns upside-down. If you are prone to high blood pressure or have osteoporosis, this inversion is NOT recommended. If your spine is healthy and you are not currently in pain, this pose should be fine for you. Again, if you are unsure, please check with your doctor first. Begin by standing upright. Bring the palms of your hands to the sides of your thighs and your chin to your chest. Begin to curve your spine forward and slowly roll down, gliding your hands down the legs. Keep your knees very softly bent. Relax your neck and shoulders. Hang upside-down for a few deep breaths or as long as you feel comfortable. If you begin to feel dizzy, support your spine by placing your hands firmly against your thighs, bending your knees, and then roll back up slowly. Stand or sit down carefully and breathe normally until the dizziness passes. If you are unaccustomed to turning upside-down, it may take a few practice sessions before your body gets used to it.
These three simple poses can help relax and decompress your spine and the muscles of the back and neck. I recommend a short practice every day as the effect of the poses is cumulative. It is better to do a shorter practice on a daily basis than to do an hour or two but only once a week. Your body will thank you!
Wednesday, May 8, 2013
What's New at Trader Joe's?
Shopping with Mr. Balancing Act is all about efficiency. He likes to get the job done quickly and smoothly, without ever retracing any steps. I am more about the browsing, the leisurely strolling, the reading of signs and labels, the process of discovery. Needless to say, shopping together is quite a balancing act!
Trader Joe's is definitely one of my favorite places to shop. There are MANY things I love about this chain: the prices tend to be low, especially when you take into account the high quality. Although we also shop at Costco, we often choose to buy things at Trader Joe's instead since you can purchase just one (organic chicken, grass fed butter, etc) rather than several. The prices are usually almost the same per pound.
Recently, Trader Joe's added some new and awesome products to their inventory. I am deeply in love with the canned Coconut Cream. They have always carried a canned Lite Coconut Milk, but this reduced fat version leaves much to be desired. Like the fat! The fat is where all the flavor lives, so coconut milk without the fat is just sad. Besides, the fat in coconut contains medium-branch chain fatty acids which have particular health benefits. Not to mention decadent deliciousness. I added this Coconut Cream to the almond joy cheesecake I made (recipe posted!) as well as a Thai-style chicken soup with red curry paste. It would also be fantastic in coffee or chai.
Although they still do not carry hemp seeds, Trader Joe's does now sell chia seeds in an adorable little pouch. I have seen chia seeds at Costco also, but you must purchase an enormous sack which could last you well into the next millennium. If you are not planning to consume massive amounts daily, you might go for this cute pouch of seeds instead. One advantage of chia seeds (in addition to the fiber, omega-3's, etc) is that they act as a thickening agent when combined with liquids, so they work really well not just in smoothies but also in baked fruit desserts like crisps or pies. They can help tighten up a batter, too. I find this helpful when attempting to bake without wheat flour. The flavor is mild and pleasantly nutty.
And surprise! Trader Joe's now carries kimchi! This fermented cabbage product from Korea is typically found in Asian groceries in large jars, but Trader Joe's is now offering smallish (10 oz.) pouches in the refrigerated section. Kimchi can be used as a condiment, a side dish, or an ingredient. You can eat it as is, or stir fry it into your fried rice. You can form it into patties mixed with ground meat or pancakes mixed into a batter. As with all fermented foods, this stuff is great for your gut. The natural bacteria are good for digestion and boosting immunity. The taste? A combination of sour, hot, and salty.
These are my latest discoveries at Trader Joe's. If you have found a wonderful product that I missed (thanks to my husband rushing me along!) please share your information with the rest of us!
hocofood@@@
Trader Joe's is definitely one of my favorite places to shop. There are MANY things I love about this chain: the prices tend to be low, especially when you take into account the high quality. Although we also shop at Costco, we often choose to buy things at Trader Joe's instead since you can purchase just one (organic chicken, grass fed butter, etc) rather than several. The prices are usually almost the same per pound.
Recently, Trader Joe's added some new and awesome products to their inventory. I am deeply in love with the canned Coconut Cream. They have always carried a canned Lite Coconut Milk, but this reduced fat version leaves much to be desired. Like the fat! The fat is where all the flavor lives, so coconut milk without the fat is just sad. Besides, the fat in coconut contains medium-branch chain fatty acids which have particular health benefits. Not to mention decadent deliciousness. I added this Coconut Cream to the almond joy cheesecake I made (recipe posted!) as well as a Thai-style chicken soup with red curry paste. It would also be fantastic in coffee or chai.
Although they still do not carry hemp seeds, Trader Joe's does now sell chia seeds in an adorable little pouch. I have seen chia seeds at Costco also, but you must purchase an enormous sack which could last you well into the next millennium. If you are not planning to consume massive amounts daily, you might go for this cute pouch of seeds instead. One advantage of chia seeds (in addition to the fiber, omega-3's, etc) is that they act as a thickening agent when combined with liquids, so they work really well not just in smoothies but also in baked fruit desserts like crisps or pies. They can help tighten up a batter, too. I find this helpful when attempting to bake without wheat flour. The flavor is mild and pleasantly nutty.
And surprise! Trader Joe's now carries kimchi! This fermented cabbage product from Korea is typically found in Asian groceries in large jars, but Trader Joe's is now offering smallish (10 oz.) pouches in the refrigerated section. Kimchi can be used as a condiment, a side dish, or an ingredient. You can eat it as is, or stir fry it into your fried rice. You can form it into patties mixed with ground meat or pancakes mixed into a batter. As with all fermented foods, this stuff is great for your gut. The natural bacteria are good for digestion and boosting immunity. The taste? A combination of sour, hot, and salty.
These are my latest discoveries at Trader Joe's. If you have found a wonderful product that I missed (thanks to my husband rushing me along!) please share your information with the rest of us!
hocofood@@@
Tuesday, May 7, 2013
Choosing Moderation
I'm not really the moderate type. Never have been. I'm a bit more of the off-the-deep-end type. Unfortunately. I don't think going off the deep end is always the healthiest choice. It may be the excitingest choice, but often also the regrettingest choice.
When it comes to diet and weight loss, I think a lot of us dive off the deep end. We want something dramatic to happen on that scale. Something earth shattering. And FAST! Losing a few ounces per day is just so HO-HUM. Maintaining the weight loss is another huge bore. Dropping 6 dress sizes in 6 days? Now THAT'S more like it!
But today I want to make the case for moderation. There are MANY very good reasons to lose weight SLOWLY and CONSISTENTLY rather than astonishingly quickly. And although I completely love The Biggest Loser show on TV, I disagree with the push to lose lots of weight fast. (And I also understand that the show would be a lot less riveting if the contestants lost weight slowly, over a year or two's time, in their own homes. Snooze.)
However, experts like Dr. Barry Sears (who writes the Zone diet books) will tell you that humans are just unable to lose more than a pound or two of fat per week. There is just no way to metabolize your own fat more quickly than that. If you are losing dramatic amounts of weight per week, you are probably losing mostly water, although it is also possible you are losing MUSCLE. This is the last thing you want as carrying less muscle means lowering your metabolic rate and burning less fat. Losing muscle is the same as shooting yourself in the foot, diet-wise. Shooting yourself in the foot is more painful in the short-term, though.
Slow and steady weight loss is also more likely to be PERMANENT weight loss. When you adjust not just your diet, but your lifestyle and your habits as well, you will put yourself on the road to success. You will be exercising, burning more calories, building muscle (instead of losing it) and transforming your body composition from mostly fat to mostly lean. This kind of transformation might take many months or even years. But once those healthy habits are in place, you will have set yourself up for a lifetime of positive choices. Not just 6 days.
Need another reason? If you have a lot of weight to lose, losing it slowly will give your skin more time to adjust to your smaller self. If you are still young, there is a better chance you can avoid all that excess hanging skin (to a certain extent) if you lose the weight over time. This is not to say you can avoid stretch marks. But cocoa butter and coconut oil can do wonders for those!
I know it's not Monday, but contrary to popular belief, you can start a diet any day of the week! So if it is time for you to lose some weight, there's no need to go off the deep end. Slow and steady wins this race.
When it comes to diet and weight loss, I think a lot of us dive off the deep end. We want something dramatic to happen on that scale. Something earth shattering. And FAST! Losing a few ounces per day is just so HO-HUM. Maintaining the weight loss is another huge bore. Dropping 6 dress sizes in 6 days? Now THAT'S more like it!
But today I want to make the case for moderation. There are MANY very good reasons to lose weight SLOWLY and CONSISTENTLY rather than astonishingly quickly. And although I completely love The Biggest Loser show on TV, I disagree with the push to lose lots of weight fast. (And I also understand that the show would be a lot less riveting if the contestants lost weight slowly, over a year or two's time, in their own homes. Snooze.)
However, experts like Dr. Barry Sears (who writes the Zone diet books) will tell you that humans are just unable to lose more than a pound or two of fat per week. There is just no way to metabolize your own fat more quickly than that. If you are losing dramatic amounts of weight per week, you are probably losing mostly water, although it is also possible you are losing MUSCLE. This is the last thing you want as carrying less muscle means lowering your metabolic rate and burning less fat. Losing muscle is the same as shooting yourself in the foot, diet-wise. Shooting yourself in the foot is more painful in the short-term, though.
Slow and steady weight loss is also more likely to be PERMANENT weight loss. When you adjust not just your diet, but your lifestyle and your habits as well, you will put yourself on the road to success. You will be exercising, burning more calories, building muscle (instead of losing it) and transforming your body composition from mostly fat to mostly lean. This kind of transformation might take many months or even years. But once those healthy habits are in place, you will have set yourself up for a lifetime of positive choices. Not just 6 days.
Need another reason? If you have a lot of weight to lose, losing it slowly will give your skin more time to adjust to your smaller self. If you are still young, there is a better chance you can avoid all that excess hanging skin (to a certain extent) if you lose the weight over time. This is not to say you can avoid stretch marks. But cocoa butter and coconut oil can do wonders for those!
I know it's not Monday, but contrary to popular belief, you can start a diet any day of the week! So if it is time for you to lose some weight, there's no need to go off the deep end. Slow and steady wins this race.
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