Tag Archives: fat loss

Calories Do Count

Calories count and if you think they don’t let me explain something. You simply don’t comprehend one of the basic physical laws of life, known as the First Law of Thermodynamics. It states that energy can neither be created or destroyed but merely transferred or changed from one form to another. In regards to calories, they represent the energy or heat contained in a food item. When we ingest the calories (energy) it becomes a part of us in some form. We have lots to discuss.

Good vs. Bad

There’s no such thing as good calories or bad calories. Calories are a unit of measure; a calorie is a calorie. Take for example the distance of a mile. You can walk/run a mile, swim a mile, or bike a mile. One might be easier than another but that doesn’t change the distance. It’s still a mile. A food changes based on its nutrient composition and that can impact how much it will fill you up or how helpful it might be for your long term success for fat loss. A calorie is simply the amount of energy a food item contains. What changes is the nutrient composition.

Important Numbers to Know

Your metabolism (the chemical processes that occur within a living organism in order to maintain life) is a collection of numerous processes, not one single number. Here’s what goes into determining your metabolism.

Resting or Basal Metabolic Rate (RMR/BMR) – RMR/BMR is the number of calories you burn each day at rest, just to breathe, think, and live. This represents roughly 60 percent of your ‘energy out’ and depends on weight, body composition, sex, age, genetic predisposition, and possibly the bacterial population of your gut. In general, men and larger individuals will have higher RMR/BMR rates.

Thermic Effect of Eating (TEE) – TEE is the number of calories you burn by eating, digesting, and processing your food. (Yes, this requires energy.) This represents roughly 5-10 percent of your ‘energy out’. HINT: You’ll burn more calories digesting minimally processed whole foods compared to highly processed foods.

Daily Caloric Expenditure (DCE) – DCE is the calories you burn from purposeful exercise, such as walking, running, going to the gym, gardening, riding a bike, etc.
Obviously, how much energy you expend through DCE will change depending on how much you intentionally move around.

Non-Exercise Activity Thermogenesis (NEAT) – NEAT is the calories you burn through fidgeting, staying upright, and all other physical activities except purposeful exercise. This, too, varies from person to person and day to day.

Energy In vs. Energy Out

This relationship between ‘energy in’ and ‘energy out’ is known as the Energy Balance Equation, and it’s the most commonly accepted model for calculating a person’s energy balance and how much weight they’ll lose or gain over time. In theory: If you eat less energy than you expend, you should lose weight. If you do the opposite (i.e. eat more energy than you expend), you should gain weight. This equation at times can really frustrate people.The mismatch between expectations versus reality is not because the Energy Balance Equation is wrong, or a myth. Nobody’s body defies the laws of physics. It’s because the equation is more complicated than it sounds. For one, it is influenced by things like sex hormone levels, macronutrient intake (especially protein), exercise style / frequency / intensity, age, medication use, genetic predisposition, and more. “Eat less, move more” is a good start but that advice alone isn’t enough. Here are some of the reasons why

• The number of calories in a meal likely doesn’t match the number of calories on the labels or menu. Food labels can be off by as much as 20-25 percent.
• The amount of energy a food contains in the form of calories is not necessarily the amount of energy we absorb, store, and/or use. The food we eat has to be digested and processed by our unique bodies. The innumerable steps involved in digestion, processing, absorption, storage, and use — as well as our own individual physiological makeup — can all change the energy balance game.
• We may absorb more or less energy depending on the types of bacteria in our gut. Some people have larger populations of a Bacteroidetes (a species of bacteria), which are better at extracting calories from tough plant cell walls than other bacteria species.

Energy out varies a lot from person to person too. Energy out, energy burned through daily metabolism and moving you around, is a dynamic, always-changing variable. Our human metabolisms evolved to keep us alive and functioning when food was scarce. When energy in (degreased caloric intake) goes down, energy out goes down to match it. (I.e. We burn fewer calories in response to eating less). That’s how our bodies avoid unwanted weight loss and starvation. It’s how humans have survived for 2 million years. Therefore, trying “what used to work” for you, or relying on calorie counting, often won’t get you the results you want. As your energy balance evolves, so must your strategies for losing fat or maintaining your weight. Understanding energy balance means setting better expectations about body change.

What About Dieting?

Losing weight doesn’t “damage” your metabolism but because of the adaptations your body undergoes in response to fat loss (to prevent that fat loss, in fact), energy out for those who have lost significant weight will always be lower than for people who were always lean. Losing weight, and keeping it off, is accompanied by adaptive metabolic, neuroendocrine, autonomic, and other changes.These changes mean that we expend less energy — around 5-10 percent less (or up to 15 percent less at extreme levels) than what would be predicted based on just weighing less and can last for up to 7 years! THIS IS WHY DIETING DOES NOT WORK LONGTERM!!! Nothing really has been “damaged” but the body has adapted to the stresses put on it.

Real Strategies for Real Success

The physiology of weight loss is complicated, but the best strategies for losing fat and keeping it off don’t have to be.

1. Eat plenty of protein. Protein is essential when trying to losing weight / fat. Protein helps you keep that all-important lean body mass (which includes connective tissues, organs, and bone as well as muscle). Protein significantly increases satiety, which means you feel fuller despite eating less. Just by eating more protein you burn more calories, because of the increased thermic effect of eating.
2. Eat a wide variety of fruits, vegetables, quality carbs, and healthy fats. Vegetables are loaded with vitamins, minerals, phytonutrients, water, and fiber to help you fill up during meals, stay full between meals, keep you healthy, and recover from your workouts.The carbs will fuel training, boost leptin (a super important hormone), keep up sex hormones, and prevent feelings of deprivation. And the fats also keep up sex hormones, boost the immune system, suppress excess inflammation, and make food taste really good.
3. Adjust your intake as you plateau, or to prevent plateaus. As your weight loss progresses, you will need to lower your calorie intake further to continue to progress, as your smaller body will burn fewer calories, and your body is adapting to your diet. Be ready, willing, and able to adjust portion amounts.
4. Understand that this is complex. So many things influence what, why, and when we choose to eat. Too often, eating and body size / fatness are blamed on lack of knowledge, lack of willpower/discipline, or laziness. In reality, food intake and body composition are governed by a mix of physiological, biological, psychological, social, economical, and lifestyle influences, along with individual knowledge or beliefs. One of the simplest ways to make your decision processes easier is to create an environment that encourages good food choices and discourages poor ones.
5. Do a mixture of resistance, cardiovascular, and recovery activity. Resistance training helps you maintain vital muscle mass, burn calories, and improve glucose tolerance. Cardiovascular exercise improves the health of your cardiovascular system, helps you expend energy, and can improve recovery. Recovery work (e.g. foam rolling, walking, yoga) helps  you maintain consistency and intensity with resistance and cardio training, making them more effective.
6. Find ways to increase NEAT. Even small increases in activity can account for hundreds of daily calories, and therefore make a big difference in fat loss efforts.
Some ideas: Get a stand-up desk or a treadmill desk; fidget; pace while on the phone; take the stairs; park your car farther away from where you’re going, etc.
7. Develop a solid nightly sleep routine and manage your stress. Sleep is just as important to your success as nutrition and activity levels. Don’t pretend that you can get by with less. It simply isn’t true.
8. Have some self-compassion. There are going to be meals or days where you don’t eat as you “should”. It’s OK. It happens to everyone. Recognize it, accept it, forgive yourself, and then get back on track.

Til next time, train smart, eat well, and be better.

12 Days of Fitness 2018: Day 11 – What Does It Mean to be Healthy?

(This is part 11 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

What’s the first thing you think of when you hear the word ‘healthy’? Some may visualize a lean person perhaps with ripped abs or shapely muscles. Others conjure up images of perceived healthy foods, like broccoli, chicken, Greek yogurt, nuts, and kale. Now, let me ask another question. What comes to mind when you hear the term ‘unhealthy’? Do you visualize someone unkept and overweight? I think most of you would come up with a list of food that contains some or all of the following: fast food, carbs, trans fats, processed foods, sugar, artificial sweeteners, soda, etc. Regardless of what you pictured when you thought about each word, you are right… and wrong.

Understanding Context

I’m really not a fan of the terms healthy/unhealthy. More often than not they are used without proper context. Most times they are used as click-bait by editors in headlines to get you to read what they have to say. Instead I find it very important to understand not only what they mean, but also what they mean in the context in which they are used. The problem with words like ‘healthy’ or ‘unhealthy,’ is that they are thrown around with little thought given to context or understanding. They are used to scare or force you into making decisions without fully thinking it through.

Healthy Does Not Equal Fat Loss

One of the most common diet approaches when it comes to fat loss is just ‘eating healthy’. And while this approach is undertaken with the best of intentions, it often sets the dieter up for failure, for a number of reasons. The biggest one being that most people can’t agree on what eating healthy really is! The problem with labeling foods as healthy vs. unhealthy is that it forces people to see them as either good or bad. And that can create a dangerous relationship with food. When you limit what you can eat while dieting, you greatly increase the chances that the diet will fail. The more severely we restrict our food choices the greater stress we place on ourselves, and the harder the fat loss process will be. Yes we should limit our consumption of certain foods but notice I said limit, not eliminate. There is room in everyone’s diet for a reasonable amount of ‘unhealthy’ foods, even when fat loss is the goal. The important thing is not classifying foods as ‘healthy’ or ‘unhealthy,’ ‘good’ or ‘bad’; but rather being able to identify which foods you should limit, which ones you should eat more often, and which foods will move you closer to your goals.

The Huge Scam

Another problem is the big ‘health food’ push by food companies. They know that people are becoming more conscious about what they are putting in their bodies, and are producing new products as a response. But trust me, they do not have your best interests at heart. Large food companies know that a vast majority of the population fall into the trap of ‘Eat healthy, lose weight’. And they take advantage of this. For almost every food item available, there is at least one (if not more) ‘healthy’ alternative. And most, not all, aren’t that much different than the ‘unhealthy’ version. They usually will contain about the same amount of calories, less fat or carbs, more sodium, more sugar or artificial sweeteners, and of course, cost more. These companies bank on the fact that a majority of people don’t read food labels or serving sizes, and that they will see the fancy packaging with the words ‘Healthy,’ ‘Low-fat,’ ‘Low-carb,’ ‘All-Natural,’ or some other meaningless marketing nonsense and purchase it because its quote ‘better’ for them. More often than not, there’s nothing inherently wrong with these foods. I wouldn’t discourage anyone from purchasing them if that’s what they want. But what I don’t want are people purchasing them because they think it will help with fat loss. Because then you are just wasting your money.

Context (and Calories) Are King

When classifying foods, context is king. What better context to classify things other than calories?  ‘Healthy’ food, just like ‘unhealthy’ food, has calories. Regardless of what type of food you are eating, if you eat more calories than you burn, you will not lose fat. 3,000 calories from chicken, brown rice, nuts and yogurt is the same to the body from an energy-in standpoint as 3,000 calories from pizza, beer, and ice cream. It’s still 3,000 calories. No one would probably consider those first food options unhealthy but if your goal is fat loss and you are eating so much of these foods that you are gaining weight, would that really be ‘healthy’? A calorie is a calorie is a calorie, at least from an energy-in/energy-out point of view. You cannot lose fat if you are not in a caloric deficit, no matter how ‘healthy’ you are eating. If you are only burning 2,000 calories a day, but are consuming 3,000 from one of the options above, you will not lose fat; no matter which foods you are eating.

Quantity AND Quality

The quality of your food does play a role in reaching your fat loss goals and eating the right quantity of food will allow you to lose fat. But in order to have a well rounded diet; one that is rich in vitamins and minerals, that will help your body function properly, help you recover from workouts, and leaves you satiated and satisfied, it will have to mostly be made up of ‘healthy’, high quality foods. That doesn’t mean that there isn’t room for ‘unhealthy’ foods either. If you are flexible with your diet, work these things into your day, or a free meal, you can enjoy the occasional treat or indulgence if that’s what you want. And if you don’t enjoy these foods, or they don’t agree with you, then stick with the higher quality foods. There’s nothing wrong with either approach as long as at the end of the day, you are moving closer towards your goals. It’s about finding the right combination of moderation and balance. In the wrong amount any food, regardless of how you classify it, can be detrimental to your fat loss efforts. So know that if you are looking to lose fat, or struggling with your current efforts, just ‘eating healthy’ probably isn’t enough.

See you tomorrow for Day 12 and the conclusion of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.

 

Just in case, here’s what you might have missed:

Day #1 – Weight Loss Once and For All
Day #2 – 10 Pieces of Equipment Everyone Needs to Work Out at Home
Day #3 – Are You Afraid of Eating Fruit?
Day #4 – Healthy Foods?
Day #5 – 21 Ways to Combat Emotional Eating
Day #6 – 8 Reasons Why Your Workout is Failing You
Day #7 – The Problem With Added Sugars
Day #8Dieting Made Simple
Day #9 – The Best Exercise You’re Probably Not Doing
Day #10 – Insulin and Insulin Resistance

Great for Fitness, Bad for Fat Loss

Let’s get one thing perfectly clear. Exercise in all and any of its forms is good for you. Period. There are better types of exercise for a particular outcome (i.e. a bodybuilder will have to lift weights) but in essence whatever you choose as your preferred method of exercise you can do no wrong. However, when it comes to the number one reason given as to why people exercise, their methods are no where in accordance with the desired outcome – weight loss, more specifically fat loss.

Weight Loss vs. Fat Loss

The two are not one in the same. You can have weight loss independent of fat loss yet when one decides they want to lose weight, what they’re really talking about is dropping the unsightly poundage from their physiques. Weight loss is easy. If I were to strap a 50 lb sack to your back to carry around all day – work, exercise, etc. – in the heat, you would definitely shed some pounds. You would most likely lose a ton of water and a fair amount of lean tissue (muscle), something you definitely don’t want to do when fat loss, not weight loss, is the goal. Fat loss on the other hand is not very easy to do. It requires a concerted effort where exercise is only a fraction of the plan. For one, eating behaviors (not dieting) must change as well as lifestyle choices. Many are on board with the exercise thing but only modestly interested in changing their eating behaviors or lifestyle choices. To achieve fat loss, you have to buy into that formula 100%.

You Can’t Out-Exercise Poor Choices

It happens every year. The day after Thanksgiving the gyms are flooded with people attempting to repent for their sins of gluttony the previous day. News Flash – that doesn’t work! Where does this thought come from and why is it still believed? Simple. Exercise becomes that easy cog to manipulate. You hop on a treadmill or bike, sweat for a few minutes, maybe do some light to moderate resistance training (that’s harder, right?), perhaps jump in on class, but feel good about exercising. Something’s better than nothing is often the mentality. Sure, if just moving and getting some physical fitness is your goal. But exercise at a level most people consider to be their “best” effort comes not even close to “denting the fat” so to speak. Don’t get me wrong. As I stated earlier, any exercise is good. Physical movement is good. It improves circulation, lowers blood pressure, increases endorphins, etc. It will not though erase a so-so diet, improve your chances of dropping unwanted fat, or increase your physical capacity (ability to handle what life hits you with). Choices good or bad are yours to make but exercise will not erase or benefit much from either.

What to Do

First and foremost, be absolutely steadfast with your goal. There is no room for excuses, otherwise it’s merely a thought. Two, you need to program your exercise program. Yes, program it. Write it out, have someone help you, and follow it. Third, you need to change the way you eat. Notice I did not say diet. If you can find a diet that you can live with for the rest of your life (that’s a lot to ask of anyone) then have at it. But don’t you see how we’re all guinea pigs to this crazy-eat-better thing? Every year a new program comes out saying this is what you need or should do. The one thing you need to do? EAT! You need food to survive, not avoid things like a plague. Finally and probably the most difficult to do, you have to change your lifestyle. You like Happy Hour on Friday’s? May be cut back to 1-2x/month. You like to eat out 3-4 times/week? Cut back to 1x/week. (This alone will save you 1,000s of calories and money).

When all is said and done, fat loss occurs in people at different levels. Comparing your success to others or to the scale is unfair and sure to disappoint. But you owe it to yourself if fat loss is your goal you must not rely solely on exercise more as your antidote. It’s only a small piece of the puzzle albeit an important one. It needs to be consistent and part of the rule, not an exception. I believe you can do it.

Til next time, train smart, eat well, and be better

12 Days of Fitness 2017: Day 8 – 7 Common Myths About Fat Loss

(This is part 8 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

As it is with many subjects, fat loss is awash with mythology. What’s unfortunate is that most people blindly follow the latest and greatest “fad” or are clinging to outdated information that in the end really hurts their efforts to get leaner. Then there all of the ridiculous programs promising to “cleanse” the body and “reset” the metabolism as if there were some magic ctrl-alt-delete feature for the body. Furthermore, weight loss and fat loss are not synonymous with each other as there can be weight loss without fat loss and vice versa. Following are what I consider to be a few of the many myths about fat loss in the hopes of offering you some clarity.

  1. Eating For Fat Loss Isn’t Always The Same As Eating For Good Health

Despite what various diet marketers will tell you, losing weight is pretty much all about calorie control. Sure, the proportion of fats, proteins, and carbs do play a role (more about that later in this article), but ultimately, if you consume less energy than you expend, you’ll lose weight, even if those calories come from “unhealthy” foods or food ingredients. Now there’s an interesting corollary to this: if you’re fat — let’s say even obese — you’ll improve your health by getting leaner, regardless of what you ate to lose the weight. I’m not necessarily suggesting you eat “bad” foods to lose weight; I’m just trying to achieve some clarity on this subject. And as much as many people will cringe when I say this, but you can and will lose weight eating cookies and chips and ice cream and any other forbidden foods you can imagine, as long as you eat too little of these foods. Again, I’m not advocating these foods; I’m just making a point.

  1. The Dangers Of “Chemicals” And Food Processing Are Largely Overblown

Why you ask? Well for starters, everything you eat or drink is a chemical, and everything you eat or drink has been processed to some degree. With that being said, some chemicals are less healthy than others, and of course, some types of food processing are worse than others. As the old saying goes, “the devil is in the dose:” even pure spring water will kill you if you drink too much of it. And even arsenic is safe if you consume a small enough amount of it. This isn’t to say that you should be completely indiscriminate in your food consumption. Some types of processing, such as trans fats, have been shown to adversely affect human health. Other types of food additives and processing methods are still the subject of vigorous debate in scientific circles. With that said, is there really a downside to eating an extremely “natural,” totally organic, and/or “unprocessed” diet? Aside from the potential expense, probably not. It’s just that such an overly cautious approach probably isn’t necessary. So why make things more difficult than they need to be?

  1. No Single Food Is “Fattening”

I mean that literally. Ice cream isn’t fattening. Big Macs aren’t fattening. Pizza isn’t fattening. What is fattening then? Eating too much food relative to your energy needs. Once again, pizza and ice cream certainly aren’t “helpful” foods if you’re attempting to lose weight, and they’re also not particularly great for your long-term health. But they certainly can be eaten as a part of a fat loss strategy, as long as your overall food intake is appropriate.

  1. Low/No Carb Diets Can (And Often Do) Work, But Not For The Reason You Might Think

People love weight loss diets that give you hard and fast rules, and I understand why: it removes the uncertainty from the process. So I’m not against rules necessarily, nor am I necessarily “against” low carb diets, but it’s important to understand that they don’t work for the reasons that their proponents state. For example, the common rationale usually put forth about low carb diets is that when you eat carbs, your body produces insulin, which is a fat-storage hormone, so the result is, you get fat. There are a few problems about this scenario however: First, insulin does act as a fat storage hormone, but it also has very beneficial properties also — that’s why it exists in the first place after all. Secondly, carbs aren’t the only types of food that produce insulin — proteins for example, also stimulate insulin production. Third, your body can store fat without insulin. So even if you find a way to totally prevent insulin secretion, it doesn’t mean you can’t still gain weight. So how do low carb diets work? Any time you remove large categories of food from your diet (such as carbohydrate-containing foods, or animal-based foods, just to cite two common examples), you tend to eat less, and therefore, you lose weight. Simple right? Actually, it’s so simple most people never consider it.

  1. Most People Have No Idea How Much They Eat

If losing weight isn’t about what types of foods you eat, but rather, how much you eat, then it’d certainly be important to know how much we’re eating, right? Unfortunately, research has shown over and over that most of us tend to significantly under-estimate how much we eat, and most people also tend to over-estimate how much physical activity they do over the course of a day. The solution? Self-monitoring. By the way, the most common characteristic among people who lose weight and keep it off for long term is self-monitoring.

  1. It Doesn’t Really Matter How Many Times A Day You Eat

 One of the oft-repeated myths about nutrition and fat loss is the idea that “you need to eat every 2-3 hours to keep your metabolism from slowing down.” Like most folklore, there is a kernel of truth in this idea: going long periods with no food does indeed decrease your metabolic rate, and eating anything does in fact speed up your metabolism. But when you look at the science, what we find is that, on a practical level, it doesn’t make much difference if you eat twice a day or 6 times a day. What does  matter is how much you eat in 24 hours.

So if you’re one of those people who don’t get hungry until noon or so, don’t worry about eating breakfast. Or, if you find that your energy levels and overall mood is better when you eat more frequently, go with that. In other words, use whatever meal timing and frequency that will make your overall nutrition program more effective and easier to comply with. Just make sure that in the space of 24 hours, your caloric intake and nutritional needs are being met.

  1. Fiber And Protein Make Any Diet More Successful

As a final suggestion, I’d like to leave you with a quick and easy tip that will make any nutritional program more effective, both in terms of weight loss and long term health: Most people would be better off with more fiber and more protein. There are a number of benefits to both, but for this discussion, I’m mostly talking about the satiety (feeling of fullness) that these two nutrients provide. The irony is however, that calorie per calorie, foods with a relatively high protein and/or fiber content are much more satisfying on a calorie per calorie basis. Feeling full is a GOOD thing because it makes you less likely to binge on less-productive types of foods.

See you tomorrow for Day 9 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.

 

Just in case, here’s what you might have missed:

Day #1 – Top 10 Reasons Why People Don’t Exercise
Day #2 – The Dangers of Dieting
Day #3 – The New Rules to Strength Training
Day #4 – How to Stay in Shape When You’re Busy
Day #5 – How Natural is “Natural Flavoring”?
Day #6 – Understanding Food and Nutrition Labels
Day #7 –  Minimalist Fitness

 

 

 

 

 

12 Days of Fitness 2017: Day 2 – The Dangers of Dieting

(This is part 2 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

You know what? I don’t like diets. They are highly ineffective for long-term weight loss, yet one in four people start a new diet every year. Of these people, only 20% of them will succeed at losing weight and keeping it off. But what about the other 80 percent? Do they just stay at the same weight? Nope. The majority of them actually lose a little bit of weight at the beginning. Then, they not only regain their weight, they end up gaining even more weight than when they started. So why do the majority of people gain weight when they diet? The answer is quite simple – muscle loss.

The Wrong Path

When we talk about diets, we’re talking about any temporary change to your eating patterns. The idea of “going on a diet” infers that you’ll be returning to your old eating habits once you’re done. What does the anatomy of a diet look like:

  • low calories
  • reduced energy and intensity in the gym
  • fewer nutrients due to fewer calories
  • quick (but short-lived) weight loss
  • slowed metabolism
  • increased cravings

All of these things create the perfect storm for muscle loss. They also create a spring-loaded rebound effect once you start eating “normal” again. Even losing just 5 pounds of lean body mass can slow your metabolism enough that your old calorie intake is now too much. Combine that with a slowed metabolism from hormone down-regulation and add in some binge eating behavior, and you have a perfect recipe for weight gain.
Each time you diet again you dig yourself deeper into a hole. This is the main reason why people diet their entire lives yet continue to gain weight. If you want to stop the cycle you have to put the diet mentality behind you. Focus your efforts on creating healthy eating habits.

Time Works Against You

Diets all have end dates. They last for 4, 8, or maybe 12 weeks and then they’re over. What then? Do you have any idea how to eat once your diet is over? Most likely, you will be returning to old eating habits and then starting all over again months down the road once your weight creeps back up. We want time on our side. When we stick an artificial end date in the future, time crawls to a still. Compare that to a lifestyle change where there is no end date. You might think that the short time period of a diet makes things easier, but this is a common illusion. We want to lift the burden of time. We don’t want to think about it at all. We want to move beyond the day to day intricacies of eating, and instead make our eating habits second nature. Once we do that, we’re just eating. Weight loss goes on autopilot and becomes an involuntary side effect. When you’re not always thinking about your next meal or your next cheat meal break, you can distract yourself from the weight loss process. You put more trust into healthy eating and believe that your healthy habits will take you to where you want to go. Your thinking goes from “if I can just make it the next 2 months eating this way” to “I’m just eating, and 2 months is going to pass one way or another”.

They Don’t Hold You Accountable

Diets give us something to blame when we don’t get results. It’s easy to say a particular diet didn’t work for you. Rationalizing your failure by passing the blame to an inanimate object is the natural thing to do. But was it really the diet that was to blame? Because we never learned along the way about our own relationship with food, and about what works for our individual metabolism, we end up placing all of our faith in our diet. When that diet doesn’t work, it’s on to trying the next one. We must hold ourselves accountable for our actions if we want to succeed. You can’t reach your weight loss goals until you accept complete responsibility for your current lifestyle habits. You are in complete control of your life. That doesn’t mean there won’t be difficult circumstances, but how we choose to react to those situations will determine our ultimate outcome. Weight loss is not a straight and narrow line from beginning to end. There will be a lot of detours. You will need to learn how to react in those moments, and diets won’t show you how. One of the biggest dieting fallacies is that there’s a blueprint you can follow for success. There isn’t.

They Teach You Very Little About Yourself

While diets will teach you what to do, they teach you very little about why you’re doing it. Learning the why’s behind your actions are what create sustainable long-term weight loss. Blindly following a diet or meal plan might seem easier, but no diet goes 100% as planned. If you don’t take the time to understand the purpose behind what you’re doing, you will be easily discouraged when times get tough. When losing weight you spend a lot of time in uncharted territory. You have to make tough decisions on whether you should increase or decrease calories, how many meals you should eat, whether cheat meals are OK, how to recover from a slip up, protein and carbohydrate adjustments, and 100 more unique circumstances. Diets won’t teach you how to navigate off the beaten path, and that’s where success is ultimately determined. If you want long-term sustainable weight loss, you must start educating yourself on the details of a healthy lifestyle.

Say goodbye to your dieting mentality. Stop searching for the next diet to try. Chances are it hasn’t worked out for you so far, and it’s highly unlikely anything will change that outcome in the future. Instead, work daily at creating new healthy habits that will build the foundation for long-term weight loss and a healthy lifestyle.

See you tomorrow for Day 3 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.

 

Just in case, here’s what you might have missed:

Day #1 – Top 10 Reasons Why People Don’t Exercise

Why Your Diet Doesn’t Work…..AGAIN

Currently in the U.S. it is estimated that 66% of the population is on a diet; more than 2/3 of Americans are overweight or obese; the weight loss industry is $66.3 billion industry. What gives? We seem so entrenched in an activity that should yield a ton of result yet the numbers continue to grow in the wrong direction. Do we really have any idea about what to do or are we just clinging on to the hope that this too shall pass? Let’s examine this.

Diets Don’t Work

It’s almost cliché now but whenever the discussion revolves around going on a diet someone will unequivocally say don’t waste your time – diets don’t work! Yet billions of dollars are spent on books and programs each year defiant to that statement. Truth be told, diets don’t work. They’re not even programmed to do so. They’re designed around some sort of gimmick that will initially cause a positive change, whether it be dismissing a food group, a component of a food group, or particular items that are somehow the demise of our plight. They’re “endorsed” by celebrity doctors, lab rats, or anyone else they can make to look or sound convincing. Beyond that, there isn’t a morsel of truth to what they promise or deliver. But…

Diets Do Work

Yes they can and will. IF you find one you like; IF you can follow them for all eternity; IF they become your lifestyle; IF you throw all intuition and knowledge out the window. They will work and serve you well until any or all of the aforementioned takes a turn in the other direction. Hopping from diet to diet doesn’t count and often times is why people fail so much. They’re not livable, repeatable, or palatable long term. But find one that meets all that criteria and your home free. There’s nothing magical about them except….

The Joke is On You

Dietary success is strictly due to control of caloric (energy) intake. That’s it. There’s no magical combination of nutrients; no special bundle of macronutrient uptake; no magic timing of nutrient uptake, etc. It’s as simple as calories in vs calories out. Take in more than your body can assimilate over time and you will gain weight. Successful management of what you take in over time and you will have better control over what you gain. Most if not everyone has no idea just how many calories it takes to run them. Yet they’re easily willing to cut calories because eating less must be better, right? Wrong! Cutting calories with no idea what the numbers even mean is like throwing darts with a blindfold. You’ll be lucky to hit the target. It’s arbitrary and while some might have success many will not and the cycle of dieting, not dieting begins which is the real problem here. Rather than blame or hate on a diet, take charge of yourself by doing the following:

Determine your BMR (basal metabolic rate). You’ll be getting a rough estimate but it’s a place to start.
• Track for about a week everything you put past your lips. You can use online services such as My Fitness Pal or LoseIt to track and record.
• Once you can determine how much you take in or don’t, develop a long term plan with mini goalposts along the way.
• Make small, subtle changes initially. This isn’t a race. This is more like a marathon. You’re in for the long haul so find what’s manageable and sustainable first with minimal effort.
• Incorporating exercise is a no-brainer but I can’t recommend enough that you include some sort of resistance training. Just as with the nutrition, start small and see what you’re able to tolerate initially.
• Hit cruise and go. Anything worthwhile is worth doing correctly. Diets promise quick fixes to long term problems. Slow it all down and realize it’s all within your control. It just takes a dedicated focus but one that will reap greater rewards.

 

Til next time, train smart, eat well, and be better.

 

 

Weight Loss vs Fat Loss. Knowing the Difference is Key to Your Success.

The weight loss “industry” is a $60 billion dollar enterprise (yes, that’s a “b”, not an “m”.) The fitness industry by the way is not factored into that number. Everything from best-seller books to programs like Weight Watchers and Jenny Craig; to supplements, cleanses, and surgery. The numbers are staggering and projections for the future are even more unbelievable as it is believed those numbers will not only continue to climb but the “industry” will more aggressively seek out more consumers. When you consider that 68% of American adults and 33% of children are considered obese, the effectiveness of this “industry” is highly questionable. Is the weight loss “industry” to blame or are we a highly gullible and weak society looking for panacea in bottle? It is an equally shared blame.

Perpetrated Myths

Ask 10 people what it means to eat healthy and you will likely get 10 different answers and depending on what generation they are a part of a very different mindset of what it means to eat healthy. Aside the fact that most would agree fruits and vegetables are healthy choices, most would admit they don’t eat enough or avoid fruit because of the sugar content. (Oy! That’s a fact based discussion for another day!) How did something so primal as eating get so convoluted that there is such a disparity between what’s good and what’s bad? That blame can be placed on big and little companies all looking to make a dollar at the consumer’s expense. And how is that possible? Because they are banking on scoring profits over a very emotional and of course desperate, health conscious society. A new gimmick or “trick” is released in an every few year cycle that says eating this is bad, or eating that is what makes you fat, blah, blah, blah. The end result? A society more confused, or worse, sold on an unproven theory about what constitutes healthy eating becoming more nutritionally challenged as to what they are supposed to do, slowly creeping up in weight despite what they believe to be their best efforts. But that’s when the blame can now be shifted on you.

Knowledge is King

As a result of big company myth marketing, everyone becomes an expert of their own domain. “Eat less and exercise more is all I have to do.” “I need to eat these foods in combination.” “I have to stop eating after 7.” If it were only that easy so let’s stop right there. All three and countless other solutions are total BS and what’s frightening is people believe them to be sacred truths that must be adhered to despite their continued rate of failure. And how is that possible? Because knowledge that is fact, evidence based is far less sexy than avoiding whole food groups or eating like a caveman. Let’s begin with weight loss and fat loss. They are not the same. That’s an important concept to understand as most people who enter a diet program, or exercise program will say their goal is to lose weight. Number one, weight loss should never be the goal of any program because weight loss is easy. If I wrap you in a rubber suit, put you in a room that’s 100 degrees and have you do non-stop calisthenics, you can bet your tuckus you’d lose a lot of weight. Yep, it would be all water weight and most likely a little muscle if you didn’t pass out before the session was over. Fat pounds lost -zero. Fat weight, or that matter that accumulates on the body in lumpy sometimes unsightly appearances is much more stubborn and resilient but not for reasons you think. It’s just doing what it’s supposed to do.

The Fat of the Matter

Body fat, or adipose tissue is essential to human life. Yes, you need water and oxygen but fat comes in a really close third. Without getting into too much physiology, fat is an insulator, constituent of all cells, storage site for important vitamins, and a “reserve” of energy among other things. In most of the adult population (68%), it also becomes the surplus energy site. Going back to why people diet or exercise and they say they want to lose weight, what they really mean to say is that they want to lose fat weight. Losing fat weight though is not the same as losing weight and vice versa. Yes, you can lose fat and lose weight, but as previously explained in my horrendous exercise plan, you can lose weight and yet lose no fat weight. How is that possible? Don’t you sweat it out? How myths permeate our thinking. The human body is the perfect machine. Despite your best efforts, it will do everything in its power to keep you alive and kicking. Store excess energy for a later day and store even more energy when it is simply denied energy. Careful of the interpretation here. The body doesn’t store more energy when no energy is present. No, the damage is done when energy deprivation (restrictive calories)is occurring. Weight is lost through water weight and tragically muscle. Muscle is ultimately the engine that burns anything, including fat. Some fat weight may chip away but for the most part it remains and won’t be reflective much on the scale. Here’s where the real issue begins. In the quest to lose weight by eating less, most cut calories too low in whatever cockamamie method du jour thus chipping away at lean tissue (muscle) and seeing weight drop. Time passes and the cockamamie method du jour is no longer pleasurable or sustainable and eating methods slowly return to prior behaviors. There’s now less lean tissue, hence metabolism is lower, and calorie surplus is on the rise. You may have heard of the yo-yo dieting effect. Well, here ya go. Back at square one in a worse position than previously and the cycle continues. It doesn’t have to be that weigh…excuse me..way.

Points to Ponder

Fat loss is not easy but it is absolutely 100% possible. The ease with which some seem to have is not reflective of everyone’s journey and vice versa. It requires consistent, dedicated work towards a specific goal of losing fat, not weight. Here’s a few tips on how and where to start.
• If your past efforts have failed you, perhaps it’s time to take responsibility and own the fact that you’ve been going about it all wrong.
• No more dieting, quick fixes, temporary techniques for short term goals.
• Choose exercise that you will do consistently and challenge yourself to step out of your comfort zone. At the very least, incorporate some form of resistance training for IT IS THE ONLY EXERCISE that can physically change your body.
• More exercise is not necessarily the answer. Develop a healthy balance that keeps it consistently fun and not a chore.
• Nutrition isn’t so necessarily complex. Stop buying into, believing nutritional claims promoted by unqualified “experts”. They exist because you continue to listen. Stop listening.
• EAT FOOD! Real food. Limit packaged, specifically marketed “diet” food.
• Food is not your enemy; the voice in your head is. You need to eat to survive, not listen to the opinions of others, including yourself.

Til next time, train smart, eat well, and be better.

What Exercise WON’T Do For You

Most would agree that exercise is good for them or would at least subscribe to the idea that they need to be doing more of it. Often times that thought process spawns the idea that if something is good for you then more must be better. Exercise, more specifically physical activity, is in fact an integral part of a healthy lifestyle but like most things too much can be counterproductive. Today, the options to exercise are almost endless yet many still do not participate or quit after getting started because exercise “failed them”. Lofty expectations and the mentality that “something is better than nothing” with regards to exercise often lead to a negative mindset and subsequent poor relationship with getting and remaining physically active. To create a more positive and productive outlook with exercise, one must also appreciate what exercise won’t do for them to truly respect and understand its power.

  1. Erase mistakes in short order. A weekend of binging or holiday meal enjoyment (Thanksgiving always come to mind) is not miraculously burned off the next day(s), week, etc. with a monumental sweat fest. The body processes, stores, and utilizes calories at different rates and not at the rate you feel or presume it should. Better approach: Enjoy your dinner parties, holidays, etc. with more awareness and keep physical activity at a level that is consistent with your current regimen.
  2. Magically fix your weighty concerns. Just as in number 1, exercise won’t automatically make right in the universe AND be the only area where focus needs to be made. Weight loss, more specifically fat loss, requires a lifestyle change that includes exercise AND a focus on nutritional intake AND lifestyle choices among other things. Better approach: Commit to the long term; there is no real success in the short term. And for those that promise the short term successes, understand they’re counting on you to fail.
  3. Grant you pardon for missed/skipped workouts. Regardless of the physical shape you think you’re in, you simply can’t “bank” workouts to get you through missed or lapsed time. The longer or more frequent the lapse, the greater the uphill battle. Better approach: Plan and schedule workouts. Life happens and things arise but be diligent about giving exercise the importance and regularity it needs and deserves, otherwise it will fail you.
  4. Mold you into the Adonis you see on TV or magazine covers. It goes without saying that ads are only trying to sell product. But the fitness industry is rife with lies and deceit and leading many into a false sense of security. Consistency, hard work, and proper progression are the keys to success in any program, not the program itself. Better approach: Be clear on your goals and march towards them with purpose, not blindly following the recommendations of a trendy program, guru, or protocol. Understand everything works for 6 weeks. Again, focus on long term over short term.
  5. Gives you permission to eat whatever you want. This one is a biggie as is often the thought of many who do or do not exercise that the “exercise” group can afford to eat whatever they want. Wrong! Most people who work out with the intention of losing weight do not exercise nearly enough to grant them amnesty from the post workout mocha latte. Unless you are an athlete or partaking in an athletic endeavor like a marathon or ultra-physical endeavor where you will burn more calories in a few hours then most will burn in an entire week, consuming extra calories because you feel you have “earned” them is counterproductive. Better approach: Feed (i.e. fuel) your body only what it needs but still creates the surplus/deficit you need to accomplish your goal.
  6. Make you invincible. Having strength and confidence is a very good thing but do not let that be superseded by your ego. Injuries in exercise are always operator error, not the exercises themselves. Learn proper form and technique with whatever exercise you choose and respect the activity. Better approach: Think of your plan as an evolving continuum. Start at A, progress to B, and so forth. You’ll be moving mountains in no time but you have to be patient and trust the process.

Exercise does not exist in a vacuum. It’s a very important component of a healthy lifestyle but it serves no good to be done inconsistently or haphazardly. There is no perfect workout, program, or protocol out there. There are better choices to make with regards to your goal but that is what you must decide before beginning any exercise program – the goal. Exercise will not determine that for you. You must decide on the goal first and then select the exercise that is best for achieving that goal. Most important of all, you find an exercise plan that you can adhere to realistically on a consistent basis.

Til next time, train smart, eat well, and be better.

Your 2017 Passport to Success

Well here we are just a month into the New Year and it won’t be long before 2017 becomes a carbon copy of years past. If you’re like the thousands each year who make a “resolution” every January 1 to exercise more, eat better, lose weight, etc., your time is almost up. In another week you’re lofty goals and aspirations come to a crashing halt like a boat hitting the rocks! How can someone with an optimist mindset dare make a statement like that? I can tell you I have seen it every year of my 20+ years as a fitness professional. It’s so common that it’s an anticipated time when workout regulars look forward to “getting their gym back.” True? Yes. Sad? Absolutely. It doesn’t need nor should be that way and it has to stop – NOW!

Turn The Ship Around

Statistics don’t lie. Despite everyone receiving the same messages, close to 70% of the US population is obese! Are the messages wrong or are they being heard but not listened to? In my experience I have found the latter to be more true. I believe people know what they need to do; they just fall in quickly with the herd and get lost only to be sent back to the beginning again. If you keep following the same path that leads to no where you’ll end right back where you started – like a round trip ticket to paradise with no stop in paradise. Likewise, if you keep doing the same thing but expect a different result, that’s what they refer to as insanity. Here’s where we can turn the ship around, now and for good.

Passport to Success

1. Exercise needs to be looked at as the means to an end, not an end to a means. If exercise is something you loathe, stop right there! It’s never going to work for you the way that it can or should. Find something you enjoy doing first. Once you can get into an active mindset, then explore what you need to be doing to match your goal.
2. Don’t go all in. The biggest mistake anyone can make is going from 0-60 in no time flat. The New Year becomes a new hot and heavy relationship with injury, illness, and burnout lurking just around the corner. Be smart, start slow, and progress effectively.
3. No one type of exercise is best for everything. Don’t get sold (i.e. suckered) that (X) is the only exercise you ever need to do. There are no extremes when it comes to exercise – just extreme stupidity. (Hint: refer to #1) Do your homework.
4. End your marriage to cardio. This may or may not come as a shock to some people, but the most popular and most used piece of exercise equipment is the treadmill. Why? It’s very versatile, low entry level to use, etc. and most see it as the solution to their waistline. But this is not to pick on the treadmill. Any cardiovascular exercise that is done for the purpose of weight loss, more specifically fat loss is a loss in futility. Until you change and improve your eating habits, a treadmill/bike/elliptical/stair climber, etc. is a walk, ride, climb to no where. Do cardio because it’s good for the cardiovascular system, not to lose weight.
5. Dining out needs to be kept as a special event for special occasions. What does that have to do with New Year’s resolutions? EVERYTHING! The average American eats out (breakfast/lunch/dinner) 3-5x/week! No matter how “healthy” you think your choices are, you have no real control how it’s all made and prepared, despite what the marketing tells you. Plan, shop, and prepare more home meals.
6. Goal set. Plan. Go. It’s not enough to say “I want to lose 10 lbs”. How are you going to do it? What exactly do you need to do? How are you holding yourself accountable? Goals need steps, a plan to execute, and accountability to that end. Excuses, justifying, and self-served pats on the back are the perfect formula for not achieving your goal. If you struggle, seek help and put your ego away.
7. Match your expectations with reality. A whole lot of good comes from a healthy lifestyle – a lifestyle that’s adhered to most days of the week, not just Monday through Friday. Add to that weeks, months – not just a few weeks when the calendar flips or right before summer. So-so effort equals so-so results. (Hint: refer to #5)

A Departing Message From 2016

As some of you may or may not know, I keep a presence on the social media outlets, one of which is my Jeffrey S Harrison Fitness business page on Facebook. I leave you with my final post of 2016 on that page which was also my most read and shared post for the whole year.

A New Year’s Blueprint for All.

1. Don’t let 2017 be a carbon copy of 2016.
2. Make taking action your mantra.
3. Stop making excuses and start taking responsibility.
4. Stop judging and start appreciating.
5. Spend more time “investing” and less time regressing.
6. Do things that have a positive impact on you and your world, not negative ones.
7. Be a contributor, not a detractor.
8. Never settle. Demand more.
9. Take more time to take care of you.
10. Learn the power of the word “no”.

Til next time, train smart, eat well, and be better.

12 Days of Fitness 2016: Day 9 – Are You a Closet Eater?

(This is Part 9 of a 12 part series to provide you with some useful health and fitness info over the holiday season)

Nutrition is a tricky subject. It’s not as simple as black and white and there’s a whole lot of gray where everyone can call themselves an expert. They don’t eat this because of what some “guru” spouted. They won’t eat that because they “read” that it’s bad based almost solely on pseudo-science. They steer clear of this because that’s what some best-selling book is preaching to all who will listen. But it doesn’t nor should it be that way. Who’s to blame and what needs to be done? The answer is simple. To blame is anyone and everyone whose sole purpose is to make moolah and a mockery out of people who are emotionally vulnerable when it comes to their waistlines or vanity. What can be done? Stop all the madness right now and truly understand that what you think you know about nutrition is most likely failing you.

Enter The Closet Eater

Not as the name implies, a closet eater is simply the individual that goes around boasting their supposed good nutritional knowledge, puts up the front that they’re a healthy eater, but in reality does more harm to themselves nutritionally and most times rather unintentionally. They feel good about the healthy things they eat, like salads, yogurts, green tea, organic products, etc. They’re proud of their avoidance of snacks like chips, pretzels, cookies, etc. and think that qualifies them as a healthy eater. What they quickly forget are the days they don’t eat for hours on end and the sometimes resulting binge eating that most likely occurs; the alcoholic beverages they drink throughout the week. They will never be caught in public being made to eat their words so to speak, but they’re nibbling on this and that behind closed doors all the while justifying they deserve a little treat because they’ve exercised or ate good all day. Now, I’ll be the first to tell you that everyone is allowed to treat themselves from time to time and that exercise is not a free pass to eat whatever you want when you want. But let’s be real – none of this would be such an issue if we clearly understood nutrition and how it works for our bodies, not what we assume how it works for us based on propaganda.

Denying What We Know

Don’t eat carbs because carbs make you fat. Don’t eat fat because it will make you fat. Don’t eat too much protein because it will shut down your kidneys…and too much will make you fat. The only correct statement in that block is that too much – too much of anything can make you fat. Why? Because food has energy, better known as calories. Take in too many calories, you gain weight. It doesn’t matter where they come from. Utilize and burn those calories, you have a better chance of not gaining weight. But it’s not that simple and this is where some of the confusion begins. A calorie is simply a measure of how much heat (energy) is needed to increase the temperature of 1 gram of water by 1° C. In laymen’s terms, low calorie foods produce almost no heat (energy) while higher calorie foods produce a lot of heat (energy). Low calorie foods may not produce a lot of energy but their energy contribution might not always be what’s lacking. For example, 100 calories of cookies brings the heat but no other value nutritionally whereas 100 calories of an apple brings the same level of energy BUT do to its nutritional package delivery (fiber, minerals, vitamins, water, etc.) winds up with a net loss in calorie punch, otherwise known as the thermic effect of food, or the energy cost of breaking food down for the body to use. The same is true with high calorie foods. 100 calories from a handful of nuts or an ounce or two of a beef filet has more bang for the buck nutritional value and a higher thermic effect of food then say 100 calories of French fries. What about blood sugars and its effect on insulin and the storing of body fat? All very true and important to understand, but if you don’t respect the simplicity of the energy balance equation, you enter into an endless cycle of moving from one crazy diet plan or gimmick to the next, each one telling you to eat this, not that and thinking the next best one is going to be the Holy Grail solution to a lifelong problem. It doesn’t have to be that way.

Not Always As Healthy As You Think

Today you can buy or have a whole meal without so much as lifting a finger. Drive up food; packaged packs to go; food to nuke or simply reheat. I really don’t think it will be that long before we can just add water to a capsule and BOOM! Voila dinner! Whatever the mode, you are left as the consumer to decide which is best for you based on deceptive marketing terms like organic, gluten free, whole grain, heart healthy, steel cut, artisan, etc. etc. etc. The government has even created a Food Pyramid or the most recent Healthy Plate to tell you what you need to eat not based on what’s healthy for you, but what the food industry would like you to think you need to eat. It’s enough to leave you scratching your head, confused, and frustrated about what in the world are you supposed to eat.

Successful Steps to Righting Your Nutritional Ship

  1. Forget everything you thought you knew about nutrition. Easier said than done I know but an absolutely necessary step. Unless you have a PhD in nutritional sciences, your knowledge of nutrition has come only from what you’ve read (mostly propaganda), what’s been passed down to you from others (where did they get their knowledge from?), or what’s been suggested to you by your doctor. (Note: as an exercise science student, I’ve had more nutritional science coursework than most MD programs.)
  2. Eat REAL food! Just about everything we eat has some level of processing to it, unless of course you live off of the farm that you cultivate. But if it comes in a box or wrapper and was once a real food converted to this packaged product, let that be the first clue to just how healthy is this food.
  3. Eat you fruits and vegetables. You cannot ever eat too much. #1 You’d be too full. #2 You never hear about anyone who gained too much weight from eating abundance of fruits and vegetables. (Note: Simply being labeled a vegetarian does not mean you eat nutritionally balanced.)
  4. Sugar is bad. Plain and simple, sugar is everywhere. Enjoy it where it naturally exists, not where it is added. Eliminate it or drastically decrease it and you will see a positive change.
  5. P-o-r-t-i-o-n control. If you and I were to go to dinner and order the same entrée, we’d both be delivered the same portion. Clearly, that’s not acceptable and you wouldn’t or shouldn’t do the same thing at home. Be mindful and aware of how much you’re taking in.
  6. Calories count, but… There’s always room for whatever you really enjoy but it all has to add up. Want a glass of wine with dinner? Sure. That’s approximately 110 – 300 calories per glass. Dessert? Why not? Does it all fit in?
  7. Focus on quality, not quantity. Good, nutritious food doesn’t necessarily need to be served in large quantities for chances are it will provide a greater level of satiety without an over surplus of calories. On the other hand, large quantities of food like those served on a buffet do not generally equate to healthy or nutritious.

See you tomorrow for Day 10 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better

 

Just in case, here’s what you might have missed:

Day 1 – Why Not Eating Enough Won’t Help You Lose Weight
Day 2 – 5 Ways You’re Self-Sabotaging Your Workouts
Day 3 – 10 Fitness Fibs You Tell Yourself
Day 4 – Never Diet Again!
Day 5 – Benefits of Exercising in Winter – Outdoors!
Day 6 – Understanding Your Metabolism
Day 7 – The Most Addictive (And Least Addictive) Foods
Day 8 – The 10 Biggest Lies of the Weight Loss Industry