Regan Wilson, RD

The second principle of Intuitive Eating put forth by Tribole and Resch is “Honor your Hunger.”  Here’s their introduction to the principle:  ”Keep your body fed biologically with adequate energy and carbohydrates.  Otherwise, you can trigger a primal drive to overeat.  Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant.  Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.”  (pg. 59)

Credit: idemidem

After World War II, a group of scientists wanted to figure out the best way to feed concentration camp survivors.  They took a group of American men and decreased their food intake to what they guessed was daily intake for camp survivors.  The men’s typical diet was about 3,500 calories and was reduced to 1,570 (We now know that’s a high estimate of what concentration camp survivors ate per day, but it is also a typical number of calories for a man on a diet today.)

Guess what happened to these men on a restricted diet?  Among other results, the men became obsessed with food, their metabolic rates decreased by 40 percent, their personalities changed and they became irritable, depressed and moody.  Sounds like being on a diet, huh?  These men went on weekend eating binges of 8,000 to 10,000 calories and after the restricted eating period, it took the majority of men “an average of five months to normalize their eating.”  (pg. 60)

Why talk about that study?  Because it’s typical of what our bodies and minds do when we restrict food by being on a diet.  Eating is primal.  We need food to survive and it is frightening to have food taken away or withheld.

After a lifetime of dieting and forcing our bodies to adhere to a restricted calorie/carbohydrate/fat diet, many people find that they don’t know what their bodies need or want.  I talk to some people who say that they “crave” carbohydrates and just can’t get enough at the end of the day.  What these people don’t know is that our bodies need carbohydrate to function.  Their bodies aren’t lying to them, their bodies are screaming for fuel!

Not only do our bodies want and need carbohydrates for fuel, but cravings for them will increase when they’re denied.  Our brains produce a chemical called Neuropeptide Y (NPY).  When we don’t get enough carbohydrate, this chemical will do what it can to make sure your body is craving carbs so that its need will be satisfied.

Let me get a little “science-y.”  Our bodies’ primary fuel source is carbohydrate (bread, pasta, starchy vegetables, fruit, milk, yogurt, sugar).  If our bodies are not getting carbohydrate from food, it will get it from our muscles.  WHAT?  Yes. We can use a little bit of our fat stores as fuel (and this is how real weight loss occurs), but our bodies are really good at turning muscle into the fuel our brains and bodies need to function.  (In total starvation, our brains can function on ketosis, but right now I’m talking about a restricted diet, not a starvation diet.)  When we use our muscles as fuel, the scale shows a really fast weight loss because as muscle is destroyed, water is released and that shows a huge change on the scale. And, no, eating a high protein diet won’t stop that muscle dismantling from occurring. The authors describe it like this, “…protein is used as an expensive source of fuel, rather than for its intended use in the body.  It’s like having a building supplier provide lots of wood to rebuild your house.  If you are constantly using that wood pile to make bonfires instead of to repair your home, you are still left with a weak structure.”  (pg. 65)

When you’re hungry, starving, ravenous and craving carbohydrates at the end of the day (or at the beginning of the day), there’s a good chance it’s because you’re biologically hungry and your body needs carbohydrates.  If you’ve been “dieting” or restricting food all day long, your body is going to do everything it can to get the fuel it needs to function.  It’s common that people who think they’re emotional eaters because they’re bingeing at the end of the day are actually biologically hungry at the end of the day.

What do you do?  HONOR YOUR HUNGER.  Eat when your body says it needs food and don’t disregard its need for carbohydrates.  I chuckle when people say they’re “addicted to carbs.”  Yes, I too am addicted to carbs because it’s what allows me to do laundry, go for a walk, lift weights and live my life.  I often suggest to people that when they’re having a craving for cookies or candy to take note and see if they’re just hungry for food.  Sugar (as found in cookies, ice cream and candy) is an immediate fuel source for our bodies.  A bowl of whole grain cereal will provide those carbs that your body is screaming for.  See if that will take care of what you feel is a craving but may actually be biological hunger and need for carbohydrates.

Make an effort to learn your body’s natural hunger signals.  Ideally you’ll notice your gentle hunger and be able to start looking for food so that it’s in front of you when you’re ready to eat.  If you start looking for food when you’re really, really hungry, you’ll end up eating anything and everything.

Learning your body’s signals for hunger may be difficult, especially if you’ve been turning those signals off by drinking caffeine, smoking cigarettes, fasting or chewing gum.  Also, if you are never gently hungry because you keep yourself in a constant “fed” state, learning to feel your body’s signals may be new too.

Be kind and patient with yourself.  Make sure you have access to food and trust yourself. Don’t second guess by saying, “But I had such a big breakfast/lunch/dinner.”  Your body knows what it’s doing, trust it.

May you be happy, healthy and well fed,

Regan

People often ask me, “What do I need to do to eat a healthy diet?”  I have a hard time answering this question because it seems so simple, but it’s not.  We live in a society that’s filled with loads of bad, useless and even harmful information about food.  Where do I begin to answer this question?  Remember this, your diet doesn’t have to be “perfect.”  There is no perfect.

First, eat more fruits and vegetables of all different colors.  I like to start with this because it’s easier to add something than to take something away.  It feels less restrictive, and it’s great advice. How do you do this?  Slice up a banana and put it on your cereal.  One half of a regular sized banana is one serving of fruit.  Add frozen berries to your plain or vanilla yogurt.  A half cup is one serving.  Use fruit instead of jelly on your PB&J sandwich.  Add zucchini, mushrooms, onions, peppers, tomatoes or any other kind of vegetables to your eggs.  A half cup of vegetables is one serving.  Have a cup of romaine, spinach or iceberg lettuce with your meal.  One cup of leafy vegetables is a serving.

How can this benefit you if you’re trying to lose weight?  First, fruits and vegetables take up space without providing a lot of calories; we can eat a lot without eating a lot of calories.  Second, they take time to eat.  How fast can you stuff a sausage McMuffin with egg in your mouth and how long does it take to eat an apple?  By slowing down we can feel that we’ve had enough to eat before we’re stuffed.

My second recommendation is to eat low fat dairy products.  By picking skim or one percent milk, you still get all of the nutrients (calcium, vitamin D) without getting the unhealthy saturated fat.

Third, pick food that is less processed.  Again, this isn’t about being perfect, it’s about making conscious choices to eat “wholer” foods.  Think of the satisfaction you get from a chunk of whole wheat bread compared to the soft, airy nothingness of a hamburger bun. Food that is less refined generally has more nutrients (some processed foods are fortified or have nutrients added back).  It also takes some time and some work to eat so we feel more satisfied with the same amount of food.

Fourth, do what you can to eliminate trans fat from your diet.  Evidence keeps piling up about how bad it is for us.  Just because a package says, “zero trans fat per serving” doesn’t mean there’s no trans fat.  Look for the words “hydrogenated oil” on the packaging.  If it’s there there’s hydrogenated oil in that food, don’t eat it.  (What is it anyway?  It’s basically man-made saturated fat.  It keeps food shelf stable and “fresh” longer.  It’s created by changing chemical bonds in regular oil.)

The fifth recommendation I have is simply to switch the size of your portions.  What do I mean?  Make vegetables a bigger part of the meal than the meat.  Imagine a twelve inch plate, fill half of it with vegetables, fill a quarter of it with protein (meat, fish, chicken, beans, eggs) and fill the last quarter with a starch such as rice, pasta or bread.  Even if your family won’t stand for it, it’s one way you can lower your overall calories per meal while still having the same meal as your spouse, your children or your friends.

Sixth, eat food you like and don’t eat food you don’t!  Sometimes you just need to put something in your belly, but usually you get to choose what you’ll eat.  If the food isn’t as good as you hoped, don’t eat it.  Did you pick up a cookie that tastes like cardboard? Toss it.  Many people are afraid of the “cost” or “morality” of wasting food.  Ultimately the cost will be your health.

My last recommendation isn’t about what you’re eating as much as how you’re eating. Eat without distraction.  Turn off the TV, get away from your computer screen, put down the telephone.  Enjoy other people’s company while you eat.  Use a knife, fork and napkin. Give thanks, pray or in some way acknowledge that you are about to eat a meal. It helps us to be conscious and aware.  Food is about love, community, pleasure and being connected to each other.  By eating mindfully, with purpose and with awareness, we tend to eat a little bit less.  Enjoying, savoring and choosing food that appeals to you can make you satisfied with less.

May you be happy and healthy,

Regan

I used to hate going to the gym, now I just don’t like it very much.  There’s always that one smelly guy, there’s the twenty year old texting in front of the free weights, and that “cougar” woman wearing way too much perfume (even if she were at a night club). But weight lifting transforms my body and I love that.  So what tips do I have for you so that your hatred, loathing, fear, irritation might be assuaged and you could gain the benefits of your local YMCA or Gold’s?

Plan your workout

Don’t show up and “wing it” until you feel confident to do that.  Make a plan for the week. When I’m not very motivated to go to the gym, I still do this.  Right now my gym exercise is Monday, Wednesday and Friday.  (I also do “non-gym” exercise.)  I do 30 minutes on the elliptical and then I do about 30 minutes of weights. Monday I did biceps and triceps, Wednesday I did chest and back and today I did shoulders and legs.  I also do abdominal exercises each of those days.   Yes, I should have had one more day of legs, but I didn’t.

As you’re starting out, you may want to make a list of the exercises you are planning to do so you feel more confident and like you’ve accomplished something when you’ve finished.

Understand, believe, KNOW that no one gives a crap what you’re doing at the gym

I get that it can be a little intimidating and you can feel self conscious.  Don’t.  I don’t have a magic solution to this, but it’s like anything else in life, the more you do it, the more confident you become and the less uncomfortable the whole situation is.  The discomfort and self consciousness will wane.  For now, live through it.

Don’t waste your time

If you have a half hour to go to the gym, use it wisely.  Don’t stand around waiting for a certain machine to be free, go use a different one.  Don’t give yourself a minute break in between exercises, go do a different exercise that works a different muscle.  I’ll give my shoulders a rest by doing crunches or leg extensions (or vice versa.) You can see why planning (my first recommendation) is a good idea.

Don’t waste your time

I’ll say it again!  If you’re able to chit chat on your cell phone, you’re not working hard enough.  Don’t waste your time by not giving yourself a good work out. Some of you (hey, ladies!) are still worried that you’re going to bulk up.  You won’t, can’t, will not.  BE SURE TO LIFT HEAVY WEIGHTS.  Here’s a question, “How much does your toddler weigh?”  I can see that you’re all bulked up from carrying him around.  Oh, you’re not?  If you’re there to lift weights, be sure you’re lifting enough to make it worth your while.

Be prepared

Have a water bottle, have a towel, bring your iPod, pack your weight lifting gloves.  You can keep a pre-packed gym bag in your trunk or by your front door.

Try something new

Hire a personal trainer, get on the rowing machine, go to a yoga class, try out spinning (that’s a cycling class in case you didn’t know.)  Be daring!  Get in the pool.  For people who are quite overweight or who have joint pain, the swimming pool is a great place to start.  It’s kind to your joints and once you’re in the water, no one can see you!

May you be happy and healthy,

Regan

Credit: RRRussian

There are a few times over the course of our lives that we tend to gain weight.  Most kids get a little chubby before hitting puberty.  Some people get the “freshman ten” (or fifteen or twenty) when they leave home for the first time.  Many people gain weight when they get married.  Women naturally gain weight when they have babies (and getting that weight off isn’t always so easy!)  But it seems everyone gains weight in mid-life.  Why? And what can you do about it?

Number one:  Increased calorie intake and decreased calorie expenditure.  Do you remember when I explained that 3,500 calories is about equal to a pound?  Well I multiplied 5 pounds by 3,500 to see how many calories that is.  (It’s 17,500.)  Then I divided that by 365 (as in, days in the year) to see how many extra calories a person would have to eat to gain 5 pounds over the course of one year.  And the answer? Forty-eight. Yup, an extra 48 calories per day will add up to 5 pounds over the course of one year. That’s half an egg, two ounces of wine, half an ounce of cheese, seven almonds.  You get the picture, it’s not very much food.

And activity?  Hmmm, what happens as we age?  Kids move out so there’s a little less laundry and housework to do.  We get a little bit more money so we can afford to pay other people to wash our cars, paint our walls and move our furniture.  We get a car that has automatic windows and an automatic transmission.  Heck, we even get promoted from being a laborer to being a foreman!  Remember 48 calories?  It’s easy to move 48 calories less per day.

What do you do?  Eat a little less and move a little more.  Start using smaller plates or bowls.  Share an entree.  Put a little less food on your plate.  Don’t eat seconds.  Order off the seniors’ menu (they’re more reasonable sized portions anyway.)  Park farther away from the door at the mall/work/grocery store.  Carry your own bags at the grocery store. Take your grandkids to the park.  You get the idea.

Number 2: Sarcopenia.  Say what?  Sarcopenia is the loss of muscle mass that occurs with aging. So what’s the big deal?  The big deal is that muscle is “metabolically active” and requires fuel to exist.  Fat just sits around waiting for a famine so it doesn’t require much energy.  If you weigh 140 pounds and you have 25% body fat, you are going to use more calories than someone who weighs 140 pounds and has 35% body fat.  By having more muscle, your body uses more calories just watching NCIS (that is what old people watch, right?)

What do you do?  You find some way to incorporate resistance exercises into your day. Build muscles lifting weights, using resistance bands, doing yoga or doing Pilates. The Centers for Disease Control has clear recommendations for making muscle building resistance exercises part of your activity.  Aerobic activity (brisk walking, jogging, swimming, cycling) will make your heart stronger and burn calories while you’re doing it. Muscle building activity will burn calories while you’re doing it and long after you’ve finished.  Having strong muscles will also keep you from falling and will help you look nice at your class reunion.

Number three: Hormones.  Just the word conjures thoughts of acne riddled teens, pregnant women with ice cream and pickle cravings…and middle age weight gain. Huh?Perhaps that’s not the thought that comes to mind when you think of hormones. We all know that testosterone is what gives men “virility” and facial hair right?  It’s also what allows men (and the 1968 East German women’s weight lifting team) to build up lots of muscle.   But around the age of 40, men’s testosterone levels start to drop about 1% per year.  There’s a little blue pill that can help with the “virility” issue, but dealing with the sarcopenia (remember from the last paragraph, muscle loss) requires action.

What do you do?  Be sure to get a medical exam to check hormone levels.  A doctor may prescribe hormone replacement if your testosterone is too low.  The lost muscle of your youth is not going to rebuild itself so you’re going to have to do some muscle building exercise.  Remember, you’ll be stronger, look better, be healthier and get to eat dessert without worrying about gaining a bunch of weight.

AND LADIES? “Menopause and the loss of estrogen trigger a deleterious cascade of metabolic and cardiovascular events.” Basically, the hormonal triggers of menopause cause an increase in the likelihood of heart problems as well as a loss of muscle mass which causes metabolisms to slow, but they don’t know why.  Also, many women have spent a lot of their lives yo-yo dieting which has stripped away much of their lean muscle mass.

What do you do?  Build muscle, build muscle, build muscle.  Do heavy enough lifting/resistance bands/yoga that you feel it the next day.  Remember, muscle building requires itty-bitty little tears in the muscle.  It should be slightly painful the next day or two.  You shouldn’t be sore to the touch, but your body should KNOW it did something different yesterday.

Don’t focus too much on what the scale says, focus on how your pants fit.  Muscle weighs more than fat so as you start building it up, your weight may not change significantly but your fat will start to decrease and your lean will start to increase.

May you be happy and healthy,

Regan

You can do lots of things with a pair of vise-grips.  I’ve pulled screws out of walls (don’t ask), used them as a hammer (but only when a shoe with a substantial heel was unavailable), used them as a wrench (I stripped many nuts on my bicycle by using vise-grips instead of the right sized crescent wrench!)  I’ve found they’re very handy to use to when I can’t find a pot holder and need to lift the lid off a steaming Dutch oven.  I know this is a bad idea, you know this is a bad idea, but we all will use the wrong tool at one point or another.  The problem is, we don’t end up with the best results when we use the wrong tool.  Things get broken, it’s frustrating and the whole process becomes more difficult than it needs to be.

So why do so many people assume they can get their best nutrition and weight loss information from someone whose job it is to do something else?

1.  Personal Trainers. A personal trainer’s job is to teach you how to exercise and to motivate you to get stronger muscles and a more efficient heart.  Yes, increasing your exercise will also help you lose weight, but they don’t specialize in weight loss or nutrition.  I’ve taken and passed one of the most difficult personal trainer tests out there and it made sure I knew how many calories are in a pound and it made sure I knew that clients should eat a meal or a snack after they workout, but that’s about all the information it required me to know about weight loss and nutrition.

If a personal trainer is going to motivate you to show up to exercise, that’s great.  If she is going to show you new exercises and better, more efficient ways to get in shape, then she’s your gal.  If you think a personal trainer is your best source for weight loss information, you’re paying the wrong person.

2.  Your physician. I know, I know, they’re saints and geniuses (and many of them are), but their job is to heal people who are ill or broken not to teach you how to lose weight. I get it, it’s easy, you’re seeing him anyway about your bunions so you may as well have him tell you what you need to do to lose weight.  Besides, your insurance will PAY for you to see the doctor and may not pay for your visits to the dietitian.  When it comes to weight loss, your doctor knows all of the ways that being overweight is bad for your health, she may be able to prescribe a medicine that might help you lose weight and she most certainly knows how many calories it takes to lose one pound.  But she won’t be able to help you the way a dietitian can.

A doctor doesn’t have the time (and often doesn’t have the interest, otherwise he’d have become a dietitian!) to learn about your typical diet, educate you on how weight loss happens, set goals for making changes in your diet and help motivate you to lose weight. Know this, if your doctor says, “You’ve gotta get this weight off or you’re going to die young.  Cut back your diet to 1200 calories per day,” he may be speaking the plain truth, but it doesn’t provide the framework or support for real, sustained weight loss. Doctors provide medical care, dietitians provide nutrition care.

3.  A Life Coach. If you need a mentor and someone to help you brainstorm, then a life coach with a solid background may be able to help you, but if you need someone to provide sound nutritional advice, he’s probably not your go-to guy.

4.  The Weight Watchers Meeting Leader. As far as weight loss programs go, Weight Watchers is reasonable and sensible, but their leaders are trained to know about Weight Watchers products, the points system, how the scale works and what worked for them when THEY lost weight.  I heard a Weight Watchers leader give the advice, “Every time I eat a bite of anything I shouldn’t eat, I count it as one point regardless of how many points it really had.”  REALLY?  So that turns a 6 point candybar into a 20 point candybar because I took 20 bites of it.  They have good intentions, but their training is in Weight Watchers, not in weight loss or nutrition.  (Same goes for Jenny Craig, NutriSystem, etc.)

And what if you need a tool that isn’t in the garage?  You can borrow it from my husband or you can rent it from Home Depot.  But seriously, what if you need more help than a dietitian?

I do nutritional “counseling” but my area of expertise ends when you stop talking about food and start talking about your marital stress, your childhood trauma, your son’s school problems or your history with depression.  As long as we’re talking about food, I am the one for you, but when the issues get bigger (and often times for people with emotional eating issues or people who consistently eat more than they want the issues are more substantial), it’s time to send in another player.  You can still talk to me and we can unravel those food problems, but when those food problems start to get figured out and we start to see that the food problem has to do with an emotional problem, you can chat with your therapist about it.

If you’re looking to lose weight, get in touch with a dietitian who specializes in it.  It’s what we love to do, it’s what we’re good at doing and it’s what we’re trained to do. Physicians, personal trainers and weight loss meeting leaders all have their skills, but teaching you and motivating you about weight loss aren’t necessarily on their tool belt.

Know this:  if you’ve got a long row to hoe, don’t use a snow shovel.

May you be happy and healthy,

Regan

I think sometimes we hang onto things because they’re “supposed” to motivate us or remind us how things “should” be.  The problem, at least for me, is that sometimes these “shoulds” and “oughts” and “inspirations” are not motivational.  Here are a list of things that may be motivational, but may just be subtle saboteurs.  Remember, if something’s making you feel bad, it’s probably not motivating you.

1.  Women’s magazines.  When I’m in a “good” place, women’s magazines may have new exercise and healthy meal ideas, but when I’m not feeling my best or when I’m a little down on myself, they’re not a motivator.  If I’m PMS-ing or having a stressful day/week/month, sometimes seeing a 17 year old model lifting 5 pound weights does not inspire me to health.  Sometimes the airbrushed, unattainable “beauty” is a major downer and I need to put it aside until or if I want to read it.

2.  ”Skinny”  or “goal” clothes.  These are almost always a bad idea to keep trying to squeeze into as a way to measure your progress.  I’ve found that retaining water, being sick or not getting as much activity as I’d like will change clothing size by one or two sizes so I have blue jeans in a couple of sizes.  When I’ve gained a little weight those smaller size pants can be depressing if they’re my goal.  I don’t keep them at the top of the drawer as an “inspiration.”  I have to remind myself that they’re just clothes and I look to other motivators (how I feel, if I’ve been achieving other goals) so that not fitting into a certain pair of jeans doesn’t derail me.

3.  ”Goal” photos.  Maybe it’s an old picture of you when you were at your ideal weight or maybe it’s a clipping from a magazine of a celebrity whose body you admire, either way it might not be inspiring, it might just be depressing.  I’ve read magazines that suggest putting up a photo on your bathroom mirror or on your refrigerator to motivate you.  If it does light a fire under you, go for it.  For me, though, it tends to remind me of what I’m not and what I may never be, and even more important, what may not be realistic or healthy.

4.  Unrealistic goals.  So you have an aerobics instructor whose got six pack abs and 15% body fat.  Yippee for her.  It doesn’t need to be your goal, and probably shouldn’t be.  Aim for a healthy BMI and healthy body fat percentage (8-24% for men and 21-35% for women).  Unattainable goals are, well, the definition of setting you up for failure!  Set realistic, healthy goals for yourself so that you’re not starting out already defeated.

5.  A cupboard full of “diet” food. Making healthy choices and permanent changes is the goal of all this, right?  Skipping the Froot Loops in favor of whole grain cereal with skim milk is a healthy change you can probably stick with.  But having ONLY Lean Cuisines, Weight Watchers cupcakes and South Beach snacks doesn’t sound appealing and is no way to live the rest of your life.  Remember, when you’re trying to lose weight you CAN eat regular food.  Have smaller portions, add more fruits and vegetables (they take up lots of space in your belly but aren’t very calorie dense).  Lean Cuisine can be a handy lunch option when you’re short on time, but if that’s all you eat, you’re going to feel deprived (and bloated from all that salt!)

May you be happy and healthy,

Regan

I had plans to go for a 4 mile run this morning.  The weather is perfect, a little slushy maybe, but lovely all the same.  I got plenty of sleep last night and then when I woke up, I tried to swallow and noticed a roaring pain in the back of my throat.  When I opened my eyes I felt puffy, light headed and, at the same time like a cast iron skillet was pushing down on my skull.  I woke up with a cold.  I’ve managed to avoid illness since I had strep throat last spring, but the common cold is, well, common and most of us will get something this season.  What to do when you’re trying to lose weight and increase your activity?

First, is it just a common cold?  If you don’t have a fever or body aches and it’s “neck up,” it’s probably just a cold.  When you’ve got the common cold, it’s a good idea and it’s safe for you to get out and do some moderate activity.  I know, you really don’t feel like it today, but revving up your body’s furnace may help fight off the infection and getting moving will make you feel better.  Some people with a cold will still do some vigorous exercise, but it’s not my thing.  If your body is accustomed to a 7 minute mile for an hour, an10 minute mile for 40 minutes is still reining it in, so it’s probably fine.

What about food?  Eat what feels good, eat enough and try to get plenty of fruits, vegetables and water.  Much of what our bodies need to heal themselves comes from the food we eat.  What about chicken noodle soup?  Warm liquid feels good, it’s easy to eat and can help us feel better.

What if you’ve got something nastier than the cold?  Influenza, bronchitis or even pneumonia?  Stay in bed, drink plenty of fluids and eat enough food.  (And think about getting a flu shot next season.)  As your fever goes away and you’re finally feeling strong enough to walk a bit, you can take a leisurely ten minute stroll, but be kind and patient with your body as it heals.

Sometimes the hardest part is restarting your exercise and weight loss routine that isn’t yet a habit.  What inspires you to want to lose weight?  Is there a friend who is supporting you?  Does reading one certain blog (hint, hint) help you get motivated?  Do reading fitness magazines get you thinking about exercise and believing you can do it?  Maybe having accountability to a personal trainer or dietitian will help you focus after you’re well enough to resume your weight loss plan.

At this point you know that for weight loss to be permanent, it has to be part of your lifestyle.  Unfortunately illness will be part of your life and you’ll have to see it as the little bump in the road that it is, not a giant wall stopping your progress.  Find a way over that bump, FIGURE IT OUT.  It’s worth it, it’s important to you and it’s what you need to do to take care of yourself.

May you be happy…and healthy,

Regan

The only thing wackier than the content in many women’s magazines are the advertisements.  While on the treadclimber at the gym this morning, I came across a doozy.  At first it seems rather innocuous.  It’s not telling you to DIET, I mean, we all know that’s a load of malarkey at this point, right?  It’s a plan.  A plan of yucky, processed, sweetened “food,” if I do say so myself, but it never, ever claims to be a diet.  It just promises “a healthier you” by helping you lose up to 6 pounds in 2 weeks.  So, in Being Victorious and Taking the Special K Challenge, what does it promise you?

What it promises:  Triumphing over my sweet tooth

What it implies: If you embark on their challenge, you will no longer want food that is sweet.  You will no longer enjoy a cupcake and chocolate will be a thing of the past.  Once you have conquered that bad, bad sugar demon, your weight loss issues will be a thing of the past.

What I say: Did you know that we are born liking two tastes?  Salty and sweet. Think about it, mother’s milk is, well, milk.  And milk has sugar.  The other thing is that our bodies use the flavor “sweet” to tell us something is safe to eat.  (Red berries, sweet? Safe.  Red berries, bitter?  Unsafe.)  Your preference for sweet tasting food will never go away.  You may develop an affinity for berries, oranges and peaches as you choose more fruit to incorporate into your diet.  You may even prefer those flavors.  But you’ll never lose your sweet tooth.

What else I say: You will overcome your “sweet tooth” by, wait, no, it can’t be, BY EATING THEIR SWEET FOOD.  Fine, next…

What else it promises:  Banishing my sweatpants

What it implies: That you shouldn’t own comfortable clothing that is both attractive and well fitting.  And also that only “fat” people wear sweatpants.

What I say: Don’t wait to be your “perfect” weight to own clothes that are attractive and fit you.  You’ll be miserable, uncomfortable and you’ll look like you’re stuck in a sausage casing.  (An unattractive look if you’re a size 6 or a size 18.)  You don’t need to buy a whole new wardrobe, but invest in a couple of nice outfits that, even if you don’t feel pretty or “hot,” you still feel comfortable at a business meeting, going out to dinner or going to church.

What else I say: It’s OK to own sweatpants.  I find them much more comfortable to walk four miles in than say, four inch heels and a pencil skirt.  I know, now I just sound ludicrous.

What else they promise:  Celebrating me

What it implies:  You’re not worth celebrating if you’re not a size 2 like the model named Zoe from Austin.  Yes, she is a size two.  And she’s also 16 years old, is really named Svetlana and is from Ukraine, has had no children, has been made up, posed, airbrushed and told to “Hold it riiiiiight there, suck in just a tad, lean over to make your waist look smaller, ok, now SMILE!”

What I say:  Your weight is not who you are.  It is one small part of how you look.  You may have a disproportionate fat to lean ratio, but you also have pretty blue eyes, wonderful hair, legs that carry you, a belly that carried your children, fantastic hands, sexy calves, a spectacular sense of humor and kindness that warms everyone around you.

You’re still worthy of everything this world has to offer even if you’re not your ideal weight.

This company, and many others like it, makes money by making you feel bad (you must be bad if you like sweet food and wear sweatpants) and then selling you something to fix that badness in you.  It breaks my heart and makes me angry.  You must also understand that these companies survive because they have repeat customers.  That means that their products don’t work.  I understand that it may be a bad business model, but I want my clients to be successful!

You will find your path to successful weight loss, but it won’t be because of the Special K Challenge.  You’ll find it as you achieve goals, make peace with yourself and find ways to make healthy eating and physical activity a regular part of your life.

May you be happy, healthy and able to see through the baloney,

Regan

Most of the time New Year’s resolutions don’t take hold.  People make them and are done with them by February, if not sooner.  My story is one of success, and possibly hope.  Eight years ago I set a goal. You can call it a New Year’s resolution because I started in January, but it was a goal.  No, it was a decision.  I weighed over 220 pounds and just knew I didn’t want another year to pass when I would look back and say, “If I’d just started this last year, think of where I’d be.”  What was different for me that time?

What made it stick?

How did I lose 80+ pounds?

1.  I made a decision.  Perhaps that sounds simplistic, but a conscious decision is quite different from a longing, a yearning, an “I-wish-it-were-different” thought.  A decision requires action and a decision changes things.

2.  I did research.  I wanted to know HOW a human being actually loses weight.  I needed to know what ACTUALLY, TRULY needed to be done.  I learned that 3500 calories equals one pound.  I sought out information about how many calories I would use doing different activities.  I learned how many calories it took my body to function.  I learned that (because I was over two hundred pounds) eating 1200 calories per day like the magazines said was probably NOT going to work for me.  I did my own math and figured out what I would need to make a deficit of 500-1000 calories per day.

3.  I kept track of every single thing I put in my mouth.  I measured every portion size (yowzers, that’s what a portion size of ice cream is?)  I wrote it all down.  I used Weight Watchers to keep track of points.  (Same thing as calorie counting, just a different method. It worked for me.)  I didn’t attend meetings.  I didn’t like them.  I got tired of keeping track of every single thing I ate.  It was annoying, it was tiresome and I felt totally obsessed.  I had faith that it would change, that my new way of eating would become my permanent way of eating.  It did and the need to be hyper-vigilant went away.  I also started to trust my body and its signals to tell me I was hungry or not hungry.  I didn’t even know bodies did that.

4.  I ate within my calorie needs.  Except when I didn’t.  I went on vacations, I went out to dinner, I ate fast food, I spent time with friends.  There were many times when I ate more calories than my body needed, but MOST of the time I ate fewer calories than I needed.  So, by eating fewer calories than my body needed on MOST days, I could eat about what my body needed on other days and still lose weight.

5.  I ate what I wanted to eat.  If it was something that was quite high calorie, I ate less.  I learned that a cheeseburger Happy Meal is a reasonable meal for an adult.  I’d eat half a piece of cake, I’d eat only the top of the sundae because the soft serve ice cream without any toppings wasn’t worth the calories.

6.  I started exercising, but slowly.  Other times I had tried I ended up sore and sick.  (Too much exercise inhibits our immune systems.  The right amount keeps us healthy.)  Half hour to forty five minutes a day was good for several months.

7.  I increased activity everywhere else.  I stopped being as “lazy” around my house.  I looked for places to be active.  I did things I’d normally ask my husband to do.  I parked far away at the store. (Still do.  My car doesn’t have any dings.)  My house got cleaner, my dog got walked.

8.  I exercised in the morning.  I am NOT a morning person, but I found that the only excuse I had in the  morning was that I was sleepy.  By midday, I could find a jillion other things to do with my time.  Morning exercise became a habit.

9.  I added more exercise.  I hired a personal trainer to show me what to do.  I found out I had to lift heavy weight and be sore.  I was motivated enough to do it on my own, so he’d give me an exercise routine and I’d do it for a few months and I’d go back for an update.  I didn’t feel stupid working out in the free weights section anymore because I knew what I was doing.  I felt comfortable because I learned that I was on the right track.

10.  I decided that no matter how much I weighed, I was still valuable, lovable and attractive.  I accepted myself at 223 pounds.  I just knew, I KNEW that if I wasn’t all right with ME, it didn’t matter how much I weighed.

11.  I went to therapy.  I didn’t go to therapy to lose weight, I went to therapy to talk, to figure out why I was unhappy.  I’ve got to be honest, I don’t have a clue why I was unhappy, but I know that after being honest and working through relatively minor things that I held onto like a drowning man clings to a life vest, I was happier.  I was content. After I had been in therapy, I decided it would be all right for me to lose weight.  I learned it was just fine if men found me attractive.

12.  I grieved a little.  Now I recognize that all I was giving up was the feeling of being overstuffed and miserable, but at the time I really thought some of my happiness was tied to what I ate.  Salty, high fat food in enormous portions was like a bad boyfriend that I loved too much, but I knew I should give up for the kind of guy your mom would approve of.  I still love food.  I mean, I LOVE food, but we have a healthier relationship.  I have other “friends” like going for a walk, being able to run (I used to have dreams of running!) and being able to buy the clothes I want to wear.

13.  I kept at it.  I never, ever, EVER believed that I had “blown” my diet.  Quite simply, I wasn’t on a diet, I was living my life.  I never allowed myself to “throw in the towel” because it wasn’t an option since I knew I would keep at it until I got it right.  There were times when  I would be a little frustrated that I had devoured many Ruffles with French onion dip, but I knew that I would do it again.  I knew that if this was going to be for the rest of my life, I was going to have to figure out what I would give up (much fast food) and what I would not give up (Ruffles with French onion dip.  Though now those chips and dip are only part of my life 3 or 4 times a year, not once a week.)

14.  I learned, on my own, what the book “Intuitive Eating” talks about.  I learned to honor my hunger, I learned to shut off the “food police” voice inside my head, I saw food as pleasure but also as sustenance.  I removed some of the power that food had.  I never punished myself and I never berated myself.

15.  I decided that I would be as kind to myself as I would be to a friend, a stranger or a lost puppy.  And I suppose in many was I was all of those things.

I don’t expect other people’s experiences or reasons for being overweight or ways to lose weight to be like mine.  I honor all people’s experiences and only hope I can provide the professional, science based knowledge that I have, along with my compassion and empathy for what many of you are going through.

May you be happy, healthy and find your path,

Regan

It’s almost a new year and for many people that means making resolutions they’ll never be able to keep.  I think this is as good a time as any to take stock of things and make changes to have a healthier, longer, better life, but I think it’s very important to make resolutions that are “keepable.”  Does it sound reasonable to ANYONE out there to have  New Year’s resolution to “Not Eat Chocolate in 2010″?  How about “Lose 30 Pounds in January”?  Of course not!  Let me give you a few guidelines that might help you get on and stay on track in the new year.

1.  Don’t be extreme with exercise. Just because your neighbor/husband/sister runs for exercise doesn’t mean you have to.  You can walk.  You can do yoga.  You can swim. Someone told you that running was a great way to burn tons and tons of calories so you’ve decided that you’re going run 4 miles per day?  Bad idea.  If you’re not a runner, it’s not realistic for you to start running 20 miles per week.  Try walking 10-15 miles per week (depending on your fitness level).  If you are already moderately active, try running on two days for thirty minutes each time.  START SLOW to avoid injury and burn out.

2.  Don’t be extreme with food.  I know, I know, you want to get rid of the 6 pounds you “found” from Thanksgiving to New Year’s Day.  I also know you’ve heard not to go below 1200 calories per day.  Not going below 1200 calories per day is great advice (if I do say so myself) but there’s nothing magic about 1200 calories as a daily goal for calorie intake.  If you need 2000 calories per day, you’re still going to lose weight if you eat less than you need.  If you eat 1600 calories, you’ll still lose almost a pound a week and you’ll still be able to eat food you enjoy eating and you won’t be starving.  Click on the “Weight Loss Basics” tab on this website for a link to a calculator to determine your calorie needs and for plain and simple weight loss information.

3.  Don’t get frustrated if weight loss is fast the first week and then stops or slows the next. I don’t know about you, but the cheese and crackers and salted cashews and ham were all delicious during the holidays, but they have left me b-l-o-a-t-e-d, bloated.   Too much sodium (salt) tells our bodies to hang onto the water and when we start eating normally again (oatmeal for breakfast instead of that decadent eggs benedict) our bodies will get rid of the excess water.  So if you lose 3-4 pounds that first week, remember that you’ve probably really lost 1-2 pounds of real weight and shed another 1-2 pounds of water weight.  Don’t expect to keep losing that quickly and don’t get frustrated WHEN you don’t.

4.  Don’t get suckered in by a get-thin-quick scheme.  They don’t work, end of story.  Yes, your cousin’s sister’s friend’s daughter may have lost 50 pounds on the ridiculous HCG diet, but that’s because it’s a starvation diet.  If you eat only 400 calories a day, you will lose weight but also become malnourished and fatigued.  Real, sustainable weight loss comes from  making life changes you can keep forever.  Let me know when your cousin’s sister’s friend’s daughter gains it all back.  Your 20 pound weight loss will still be with you and her 50 pounds will have settled in nicely along with her slowed metabolism.

5.  Don’t go to the gym if you hate going to the gym. There are other ways to get physical activity.  You can go for a walk, you can go to a yoga studio, you can start riding your bike. The gym membership only works if you’re willing and able to make it part of your lifestyle.

6.  Don’t be afraid to ask for help at the gym.  Hiring a personal trainer to show you how to use the machines could be a very valuable investment.  It may help you feel less self conscious and keep you on the right track.  Yes, it’s OK to hire a trainer to SHOW you what to do.  You don’t have to buy 15 sessions.  If you’re motivated and all you need is an exercise program, be sure that’s all you buy.

7.  This is kind of a weird one, but don’t forget to wash your hands at the gym! There’s a couple things happening here.  First, when we exercise a LOT we lower our bodies’ ability to fight off infection (moderate exercise is an immunity booster, but going WAY beyond what we’re used to makes our immune system less effective.)  Second, the machines at most fitness clubs are FILTHY.  Don’t touch your eyes or your nose, wash your hands with soap and warm water.  Yes, it’s better than the hand sanitizer, but if that’s all you’ve got, use the hand sanitizer.  If you’re sick, it’s really hard to maintain those healthy changes you’re making.

Remember, weight loss does require changes in your lifestyle that may be uncomfortable at first.  But you shouldn’t be in horrible pain and you shouldn’t be miserably uncomfortable. Misery for 30 seconds on the spin bike?  Fine, you can sustain that, but lifelong changes must be sustainable.  If you must have a piece of chocolate to get through the day, have a piece of chocolate.  Even if you must have a Coca Cola and aren’t ready to give it up or switch to diet, trade a 32 oz for a 12 oz.  You’re still heading in the right direction.

May you be happy, healthy and sensible,

Regan