Weight loss Myth #5 of 14 from Runner’s World Magazine

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

Today’s myth is a good one, because this use to me. I tried my best to eat during the week and then the weekends were disasters, but I didn’t worry because I thought I would make it up on the coming week. What changed things around was focusing on the weekends as the time to turn up the intensity of my workouts. But more on that later…

From the article -

Myth #5 – You can “make up” weekend splurges.

The two weekend days represent about 30% of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much. “By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating.” says Felicia Stoler, R.D., nutrition coordinator for the New York City Marathon.

When it comes to shedding pounds consistency is key. “Aim to consume a similar number of calories on Tuesday as you would on Saturday,” says Stoler. She suggests weighing yourself Friday and again Monday. “Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.”

Survive the weekend -

1. Think ahead - If you are traveling bring your own healthy edibles like oatmeal and trail mix. This will help prevent you from stopping at the drive thru or at the gas station. (Jim’s input) Trail mix make it yourself, not the store packages. First you can put in what you like, plus those packages you buy at the gas station are usually more than one serving size. So when you see it has 100 calories multiple that by the serving size.
2. Write it down - Studies show that keeping a food journal can help you lose almost double the weight of non writers.
3. Don’t skip your Cheerios - Research suggests people who grab a hearty morning meal daily eat fewer calories later in the day.
4. Give in - Have a few treats during the week. Once the weekend hits you won’t feel the desire to binge.
5. Get cooking - Use the weekend to flex your culinary muscles and cook up a new dish, such as grilled salmon.

Jim’s response –

What I am liking about these articles is how they are starting to tie together. Myth #5 was a big one for me to overcome and sad to say the weekend splurges ran into the week. This does take some practice because there is always something that seems to come up. Visiting the in-laws, ball games or just simply just wanting a good meal at a restaurant it is easy to pack on the pounds. The survival tips given do help, especially #1. I found when driving up to see my family or Kim’s family it was easy to stop at Taco Bell or at the Mobile station to grab a candy bar. Taking my own snacks, I knew they were measured and usually better than what I could buy. Another plus was it saved a little money. Taco Bell and candy bars add up.

I was one that never wrote anything down, but that does not mean it is not a good idea. It really makes sense. It keeps you focused on your goal. I guess I was lucky in that sense.

Breakfast Breakfast Breakfast Breakfast!

I do give in, those who know me I still have my ice cream and chocolate,but everything moderation!

I am not the cook in the family, but Kim loves a new challenge and for the most part everything that she has made has be great and now they are common in our weekly/monthly dinner selections.

Until next time, talk to you soon this is your Fitness Buddy!