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Losing Weight Is As Easy As 2nd Grade Math |
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 There was a great question posted on the JSN "Ask the Experts" page this week by Kaveen. Here it is: "I just wanted to ask you, exactly how long does it take for losing 1pound if you eat healthy and go for a walk everyday?"
The answer is simple and highlighted in Ah Ha #3 How to Lose a Pound Mathematically from my book. Surprisingly however, most people don't know the answer which means weight loss is going to be difficult. Without knowing the simple 2nd grade math equation, you'll constantly be left wondering "why am I not losing weight?". So here it is, if you want to lose 1 lb, you must burn 3,500 more calories than you consume. In other words, looking at a regular week, you will need to create a 500 calorie deficit for all 7 days of the week to achieve 1 lb of weight loss in 1 week. Notice that I said all 7 days for those of you who subscribe to the cheat day theory. If you achieve the deficit only 6 of the 7 days, it doesn't work. Again, 2nd grade math at work here. |
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Weight Loss Tools and Resources |
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 I'm often asked about various websites and resources people can use to help them support their weight loss goals. Based on my research, here are some tools that I think are worth looking at. Like any resource, pick the one that best meets your needs and budget. Many of the sites online are free and provide a significant amount of detail.
1. MyFoodDiary.com - I've been a fan of this site for awhile now. It's very easy to navigate, functional and personalized to your goals. It boasts a database of over 50,000 food items as well as an exercise log to help you keep track of your calorie burn. It also has some personalized reports and projected dates highlighting when you'll reach your goal based on your lifestyle. It also includes over 400 forum groups to help support your weight loss goals with other like minded individuals. The cost is just $9 per month and you can cancel any time. JSN offers the only 30-day free trial so visit the JSN Marketplace page for more details. 2. dotFit - This is a brand new site filled with helpful stuff. It's backed by some of the brightest minds in health and fitness and lead by our own Craig Pepin-Donat who recently became the CEO. The key elements are Fitness, Nutrition, Supplements, Equipment, Community, and Coaching. They are attempting to bring all the elements together under one roof which is very exciting for the user. The coaching element is influenced by the National Association of Sports Medicine (NASM) which is one of the leading and most respected personal training certification organizations. There are also lots of articles and Q&A about a variety of healthy topics from weight loss to performance training. This is a subscription model of $9.95 per month but they are currently offering a 2-week free trial. |
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Thank You, That Made My Day |
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 Last week we took the girls on a last minute trip to Florida. With baby #3 on the way and a colder than normal winter, we figured we better do it now or it probably wasn't going to happen until next year. Of course the girls were bouncing off the walls (ok - their beds) with excitement about getting on an airplane. Cate in particular has asked me if she can come with me on my last few trips so she was extra excited. She would not only get to come along but, she's now big enough to get her own seat.
For those of you with kids, you know the drill with all the gear. The older they get it feels like its shrinking but it's still a lot. After I dropped off Sus and the girls, unlatched the car seats and got all the bags checked in, I left to park the car and would later meet them at the gate. We had plenty of time so I wasn't worried and everyone was in good spirits to visit the beach. After exiting the shuttle bus I made my way towards a very small security line. I wasn't thinking much about anything as I greeted the TSA agent handing over my driver's license and boarding pass. He looked at it and looked at me and back at the license. It was taking slightly longer than normal so I engaged him with a look on my face like "is everything all right?". |
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The #1 Diet According to Scientists |
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 That's right, a new study from the respected New England Journal of Medicine just released their results comparing four different diets. Although the results aren't surprising to me, they will be for the millions of people who are searching for the next great diet cure. Before we announce the winner, here is some background on their study and some video from The Today Show if you prefer to watch it.
The study was unique because it tracked people for two years allowing them to catch those folks who lose weight initially but almost always put it back on after a few weeks of falling off the wagon. The study contained 811 overweight adults who were broken up into four groups and provided different diets with different levels of fat, protein and carbohydrates. They were smart to mimic some of the more popular diets many of us have likely tried (Atkins, Zone, South Beach, etc.) but without labeling them as such to avoid influencing the participant. Here's the best part, the head fake if you're a fan of the Last Lecture, the participants were also instructed to reduce their daily calories by 750, exercise 90 minutes per week, keep a food journal, and meet regularly with diet counselors to review progress. It's almost as if this is the disclaimer you see on every diet and weight loss pill on the market. |
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JumpSnap Sweat by Equinox |
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 Wow! I had the pleasure of getting my @ss kicked today by group fitness trainer and manager Gia-Ninh Chuang at the exclusive Equinox Fitness center in Tysons Corner, VA. It is a new class recently created by Equinox called JumpSnap Sweat, and I can assure you the title accurately reflects its name. It's a relatively new class that's being offered in several of their high end clubs across the country which is very exciting for me personally. Not being a personal trainer myself, I'm always amazed by the creativity trainers can combine with JumpSnap. I learned early on not to try and dictate how the product should be incorporated in a group fitness setting and today was yet another reminder that I made the right decision.
The class itself was about 45 minutes long and it was interval based. We started with about five minutes of jumping followed by five minutes of strength training using light weight dumb bells. We did this basic alternating pattern for the entire class, and I know I'll feel it tomorrow. |
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