Just eat it (if you really want it)

I've posted on logging what you eat, what to not do while eating, and about not "eating your workout" (that one is worth a reminder read....that insidious, unconscious habit we have of eating more then normal 'cuz we worked out'). 

This post is about what TO eat for a change, yippee!!!  Sort of. I should have titled this post "filling the void". 

In a nutshell, many of you will want, say, a Hershey bar. BUT...to stop yourself from having that bar, you will eat extra chicken, an apple, perhaps a handful of nuts, sugar free pudding, and other 'healthy' whatever to fill the void of the candy bar you really want!  In the meantime, you've ingested 1000 calories of so-called "healthy" food, when you should have just "filled the void" and had the 300 calorie candy bar. 

Is this a get out jail free card?  A pass to do this all the time? No. But I'll tell you what. If you feel deprived for whatever reason, and want that THING..whatever it is, I suggest you have it, and get right back on track the next meal, the next day, do a little extra cardio, stay on plan. The 'thing" isn't fatal. What is fatal, is eating 3 times the calories to try to fill up, when it wasn't the the full stomach you wanted. It was the "thing". Having even a little bit of the 'thing' will do the trick.  Instead of a whole muffin? Half. On that note, buy your "thing" in SMALL quantities, and/or keep it out of sight. 

I'm a pro at buying one pastry, taking a few bites, and tossing the rest. Why? I got my enjoyment out of it. Why force the whole thing down and feel awful, right? Hey, it takes practice, but the way you feel later? SO worth it. 

Moderation, not deprivation...

Always here for you all,

Margo

When Should I Exercise?

The answer to the question, what is the best time to workout?

WHEN YOU WILL. WHEN YOU CAN. 

If you know you're a morning person, or evening person, then that of course is the time you will gravitate toward. If, however, as a morning person you were unable to exercise that morning for whatever reason, then for goodness sakes..step out of that comfort zone...outside the box as they say, and try an afternoon or early eve exercise session instead. You may not like it; it might feel really strange, but the the next day (if not that evening) you'll go "wow, I'm glad I did that!"

Yes, the same goes for you later day workout people. You know ahead you have an afternoon conflict, and you could go that morning instead, right?  The thought is just absurd to you...but do this. Try it once. I promise you going in the morning, as awful as that may seem to you, will beat the alternative of skipping it altogether. 

Body Mass Index (BMI) vs Body Fat Measurements

Determining your Body Mass Index (BMI) has never been easier. It is the measure of your weight in relationship to your height. The following URL makes it very easy to calculate your BMI. This website (just one of many) has useful information about BMI, and also suggests one of my favs; your waist measurement. BMI numbers are very general, and take nothing into account but your height to weight ratio. The higher your BMI, the higher your risk, so your BMI is still useful and helpful as broad overall indicator of health.

 http://www.consumer.gov/weightloss/bmi.htm

This will lead to the question about body FAT percentages.  There are many methods to measure body fat.  The most readily available ones have a significant error rate up to 8%!  This is why I am not a fan.  I prefer the tape measure myself with BMI as an indicator. 

That said, whatever your method, here are body fat percentages for men and women:  (You want to be in a range....not hold a specific exact number!) 

Women            Men

Athletes:    14-20% 6-13%

Fitness: 21-24% 14-17%

Acceptable: 25-31% 18-25%

Obese: 32%+ 25%+

Eating while (fill in the blank)

If you are reading this and want to watch your weight (not gain weight), lose weight (which I'm surmising is several of you) or just enjoy mealtime more (all of you) it is time to break a habit.  The best way to break a habit that isn't working for you, is to replace it with a new one, that will work for you. 

Habit of the day: Eating while watching television. Eating while driving.  Eating while reading. Eating while working on the computer. 

All these fall into unconscious calorie consumption or "amnesia eating" as per a previous blog post worth reading again. 

When you are doing something else while eating, you are not paying attention then to the eating experience. You are merely filling your belly, and not really experience the texture of the food, the eye appeal of the food, the taste or texture. Not only will the meal or snack be WAY less satisfying, you will not be paying attention to your actual appetite. It becomes merely the task at hand.

This void created by not EXPERIENCING the snack or meal, is what causes that deprived feeling, making you want to eat more, and also contributes to unnecessary and excess calorie consumption. 

To start enjoying the experience of eating, which is more satisfying to your eyes, palate, brain, stomach and choices, stop multitasking. Turn on the radio, enjoy dinner with friends and family, and kill the television and computer to start noticing another habit change that results in gradual, permanent weight loss.

I've been there done that,

Your Austin Trainer,

Margo

Vitamin Water

These new "vitamin waters" that come in many brand names and variations are an example, to me, of diabolically brilliant marketing. The marketing message is about health, when in reality, these are anything but healthy.  They are often loaded with sugar and flavoring, and contain 100 calories per bottle.  Just take a multivitamin! Furthermore, these waters don't quench your thirst with those ingredients....they often make your thirst worse. 

Because its "just liquid" it may seem innocuous, so here is math: 

100 calories per day per  bottle

700 calories per week

2800 calories per month:  EQUATES TO:   9.6 pound per year!!!!!!

Drink water, club soda, and behind that, diet soda. At least you won't wonder how 10 lbs crept on you in 2009. If you have been drinking this or, forbid...regular soda every day, do the math: By just eliminating those calories, you would be 10 pounds (or more) lighter a year from now.

SMALL CHANGES MATTER,

Regards,

Margo

Sleep Loss and weight gain

There are many articles on the web on this subject, and one I am all too familiar with as many of you know. Sleep..or lack thereof, and the impact this has on your weight. 

Not getting sufficient sleep affects your fat burning ability, your hormones, your basic metabolic rate, your brain function, skin, and on and on. 

I want you to google any variation of : "sleep loss and weight gain", "How Sleep Loss effects Body Weight" and you will find hundreds of links on the subject with medical validation. 

Moral of the story? Help your health,  and your body weight, and get proper sleep. You will feel and see a difference.  

As many of you know, I am (was) a professional insomniac until about month ago, and without trying, or thinking about it, I have noticed a reduction in my appetite and body weight from finally sleeping 8 hours for the first time in my life!  

Your Austin (now sleeping) Trainer,

Margo

Walk your Dog

Many people tend to think exercise comes in one form only, meaning painful, dripping sweat and ending up thoroughly exhausted or it wasn't "exercise".  NOT TRUE!  Inasmuch as I love for my clients to break sweats and end up blotto, it is not this kind of exercise that is required for everyday well being. 

One of my personal favorites, and one I preach all the time, is to walk  your dog. How wonderful for your pet to get needed exercise and let out some pent up stress. I have often been the voice of the pet to a client or two, asking you - 'guilting' you - into taking your pet out for a walk. So many of you reading this have a pet that should be walked, every single day, twice a day (yes! TWICE a day) and you find reasons not to do this. 

This walking benefits you in ways to many to list here, not the least of them heart health and calorie burning. Just like your dog wants you to throw the ball to him/her, your BODY want you to to "throw the ball to it".  If your body had a voice, it would ask you to move it.  

Your dog doesn't have a voice either, so if not for you...do it for your pet. No matter the breed or size, your dog loves, wants and NEEDS for you to walk it. Just like your body. Make it a win-win.  

Just do it. 

No excuses. 

Your pet will thank you and your body will thank you. 

Your pet loving trainer,

Margo