Fat Free Caramel

Love the discovery of making caramel by slow hot water boiling a can of condensed milk. I found FAT FREE Condensed milk. 100 calories for two tablespoons and no fat, VS 130 and over 3 grams fat per 2 tablespoons. It may not seem like a lot at a glance, but over the whole can, its ten servings, and that is 10 times the fat and calorie difference. Remember: 50 calories a day surplus is over 5 lbs a year on you (50 a day less the you need? Five lbs off of you. An easy way to cut? Use Fat Free.

Diet in a bottle, NOT!

Many of you might have seen the segment on national TV this morning for Acai berry drink. The segment was debunking this product, and how thousands of duped consumers were writing complaining. Yipppee. You may be getting very compelling (spam) email from "Oprah" and lord knows who else on this and other bottled "diet" miracle drugs. They are FAKES - imitating Oprah; just like people mimic your own email and send you spam from your email!  Anyone trying to sell you weight loss pills, endorsed by any celebrity are fake. Fake like the spam saying "We have 1 million dollars for you; I'm a barrister in London and will pay you to hold it for me". That kind of fake. All diet emails you get are junk. Yes, fake. Lures. Spring is high season for this kind of  false advertising.  

Weight loss from a bottle does not work. These ads are compelling, especially with photos of famous people and unknowns, before and after. It's all big lie. Seductive. Untrue. Don't do it. Your sensibilities tell you not to for many reasons. Permanent and healthy weight loss does not come from a pill. 

Okay, off my soapbox on this one. Just checking with ya'll to make sure you understand. 

Take care,

Margo

It's that time - don't buy

Starting right about now, television infomercials and shopping channels start the big push for exercise equipment. I've spoken on this subject in a prior blog, and it's worth a reminder. These ads are so compelling and seductive. Just this morning I saw one by a company, with heart breaking stories of family in Iraq, depressed women at amusement parks with kids, all designed to get you to believe this object they are selling will change your being in these situations and your life as a whole. 

DON'T SUCKER IN! No single piece of anything, no board, no ball, no rope or bar, will shrink your body 5 sizes without calorie reduction, via nutrition or added significant exercise and cardio movement on your part. 

Many of these are fun, and yes, will offer muscle toning benefit. Just think first. Ask yours truly first, and don't believe there is any one magic toy like these commercials show. 

It ain't rocket science, everyone. It's determination, motivation, and as I say, lifestyle changes that stick!  Let me guide and help you if there is something you see that you think will work for you, before you leap and buy. I love my toys here in my studio as you know, BUT, they are in addition to LIFESTYLE changes you make, and other work we do as  team to motivate and get you to where you want to be and stay. 

Now get out there and use your legs and body to walk, jog, take dog round the block, push the stroller, etc. Everyday. ;-)

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

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

Food Journal

Ugh, I know. It seems like such a pain. If you want to lose 50 pounds or more that you've held onto for years, or those 10 pounds that crept on during the holidays, your chances will go up exponentially if you start a daily food journal. This goes hand in hand with my blog post on amnesia eating.

You will become completely conscious of your food choices and notice an immediate change in your behavior.  My most successful weight loss clients and friends will do this. 

Along with this journal (more detail on this later) is having healthy foods available to choose from! Planning ahead and going to the grocery store will set you up for success. 

Margo

Personal Trainer Austin

Fat Free Food

When you see Fat Free on a label is that a good thing? Depends. 

For the most part, I would prefer you buy the real deal. That is, buy the regular versus the fat free alternative. Why? The fat free alternative in the vast majority of cases just as more sugar. Less FAT, yes, but more sugar, or something sweet, to make it taste good.  Fat is NOT the enemy causing you to crave....it's the sugar. I could go on and on here and explain in detail, but for purposes of your next grocery trip: go 'regular' when the alternative is the same product you always purchased, only now made "new" by making it "low fat". 

This is not hard and fast...there are many exceptions I will go into later on "light" "low calorie", etc. For now, just pay attention to the label, see note the carb/sugar grams, and you may be surprised to see how much sugar is the new low or no fat version. 

Happy shopping!

Margo

Out of Sight

No, I'm not quoting from the old television  show The Mod Squad (you have to be at least 35 to get that reference). The complete quote is:

  Out of Sight Out of Mind  (or Out of Sight, Out of MOUTH)

Yes, if you don't buy junk food, you won't consume junk food. If you do happen to have a cake, or bag of candy laying around for whatever reason, PUT IT IN THE CUPBOARD!!! 

You will be WAY less likely to graze on the item in question if it is tucked away, versus on the counter in plain view, beckoning your name every time you cruise by. 

My suggestion if you must buy something to have that's "junk" (which is okay if you know my program) buy it in SMALL quantity. Individual servings. One packet. One slice. ENJOY!  

Just this one habit change alone, can have significant impact on weight loss and well being.

Happy Friday,

Margo

Wine

Thought that title might get your attention!

So, I'm doing a bonus blog today....short and sweet. I just saw this on Good Morning America and HOPED many of you saw it as well. If not, GMA shows segments on their website, and this one to see. The visual alone (that I should do with you all) was this:

They poured wine into a glass and showed he calorie difference from filling to where it 'should' be filled, as opposed to where one tends to fill it. 

That calorie difference, PER GLASS is (very) significant. 

Drink water with your wine

Sip your wine. Gulp the water.... ;-)

Avoid "Eating Your Workout"

In a nutshell I mean do not consume extra calories because you spent (extra) time exercising.

Many people decide to start a program in January, or increase the number of workouts they do per week, or increase the intensity and/or duration of each workout. That in itself is great. One also expects to see fat loss as a result of this, right? You certainly don't expect to gain weight, right? This "unconscious" weight gain occurs more commonly then you may think...from increasing workouts and increasing body fat along with it.  WHY? 

After doing the extra days per week, or better, harder, longer or faster workouts, all too often you will eat more ("since I worked out so hard"). 

The net result? Because you exercised more then usual, you will all too easily EAT more then usual. And..those extra calories "because I worked out extra" usually exceed the number of extra calories you burned during that additional, harder, faster and longer workout. 

Moral of the story? Do more workouts, yes; harder, faster, better, longer - that's great! Then....EAT THE SAME CALORIES AS BEFORE (or less) and you will notice a decrease in body fat as well. 

Happy January,

Margo

Cease Amnesia Eating

So, the title here might seem extreme at first glance. Amnesia, you say? Yes. Ask yourself this: What did I eat yesterday. If its evening when you see this, can you even remember what you ate today? If you cannot, even if you try to recall, that is amnesia eating. Eating while watching tv, and suddenly, the plate, (or worse the bag) is empty, but you don't even remember eating it all. THAT is amnesia eating. If you are having difficulty losing those extra pounds - I suggest you cease 'amnesia eating' and become CONSCIOUS. I don't just mean awake. I mean really paying attention to what you are eating. Its too easy to pass that coworkers desk and dip into their candy jar. Its too easy (those with young children listen up) to finish what your child didn't and just eat it.."it's just a bite or two, no big deal"...right? Wrong! Think about what all that adds up to, and you would be shocked.  Become CONSCIOUS. Ever go poke in the fridge just because...snitch a little bite without a second of thought? Its not even on your daily calorie radar. 

All this auto-eating...this amnesia eating, per day, let alone per week, or a month (especially during holidays!!) adds up to calories and weight ON. One day you say to yourself "how did this happen?" Most likely you tuned out - and started amnesia eating. I'm not saying it's easy to face it. BUT..putting that spotlight on all the things you snack on, here and there, make you very aware of how the weight got on, and continues to stay on.  Its not rocket science. That's the good news. Its an easy, easy fix. 

Starting now, think twice. Become conscious; stop amnesia eating, and you may very well notice weight loss effortlessly.