Fat 2 Fit #83 – Eat More, Weight Less
Written on December 19, 2009 – 6:00 am | by Russ Turley
For over two years, we’ve been producing Fat 2 Fit Radio and for that time we’ve been never changing on our dislike for the 1000-1200 calorie diets that are so prevalent today. Unless you weight 100 pounds there is no way on Earth that is the amount of calories that you should eat in a day. It is far too little. The feature is about eating more to weigh less. Here’s a portion of the email that spurred Jeff to create this week’s feature, “When you are obese, how do you justify to yourself and others (i.e. disbelieving husband) that I should eat what seems like a huge amount more?”
We have just one question this week and it’s from Eilidh. She’s addicted to chocolate but doesn’t over do it calorie wise. How much chocolate is too much? We take the opportunity to go over Michi’s ladder again. This is a great resource for deciding which foods to eat on a daily basis. Check out the links below for that one.
On the Web Report, Russ has a portion of a Top 10 list of ways to prevent holiday weight gain. There are some very good suggestions in there like this one, Number 8, for dealing with buffets, “Go to the back of the line. Let others go before you in serving and buffet lines; tempting items may be gone by the time you go through.” Jeff has another infographic, this time it’s about activities that you should be doing in your daily life and how much you should be doing of each activity.
Links Mentioned in the Show:
Physical Activity Pyramid
Top 10 tips to prevent holiday weight gain
Michi’s Ladder
Russ’ new running goal
Recipe of the Week:
Kaitlin’s version of the Egg Breakfast Casserole
The Inspiration: As-You-Like-It Breakfast Casserole
Homework:
There are about 2 weeks until the New Year. This is the time where everyone traditionally starts thinking about New Year’s Resolutions and getting fit. The homework is to find someone to be a fitness resolution buddy for the new year. It is easy to get other people started on the lifelong road to health and fitness in the next couple of weeks. It’s not so easy at any other time of the year. If you have had a lot of success lately, this will be inspirational for your friend, and if you have been struggling a little bit, maybe this will be the accountability that you need to keep you on track. The next show is our 3rd annual New Year’s resolution show, so make sure that you both listen to it and follow how to set proper and powerful resolutions.
Listen here, or subscribe to automatically receive future shows.
Podcast: Play in new window | Download
Related Posts:
- Fat 2 Fit #85 – Losing Weight on the Internet
- Fat 2 Fit #84 – Declarations of Purposeful Objectives
- Fat 2 Fit #58 – Eat This Not That
- Fat 2 Fit #59 – Weight Loss Support
- Fat 2 Fit #88 – Yoga for Weight Loss
Tags: activity, breakfast, casserole, egg, holiday, michi's ladder, running, starvation diet, weight gain, Weight loss
10 Responses to “Fat 2 Fit #83 – Eat More, Weight Less”
By terry on Dec 19, 2009 | Reply
RE: This weeks homework. I like the “saving room for dessert” line. What we eat isn’t a big deal at my families table but, for myself, I just take small servings to begin with so I can go back for seconds or even thirds on my favorite dishes. I’m sure that would help satisfy anyone watching whether you have seconds or not.
It’s a lot easier to eat just-the-right amount when you eat your servings in sub-portions – especially when there is a large variety of dishes! I think it slows you down, as well as giving you a feeling that you’ve eaten a lot because you’ve gone back for more. And, I DO save room for dessert!
By Kaitlin on Dec 20, 2009 | Reply
Hi. I’m the one who wrote in about the breakfast casserole. I just wanted to note that I made a couple important alterations to the recipe from that link. I used 4 whole eggs and the rest were egg whites, I replaced the cheese with non-fat cottage cheese and I only included vegetables (no sausage). That’s how the 270 calories were calculated. If you include 2-3 cups of regular cheese and sausage, it will clearly amount to more. Just wanted to clarify.
By Russ Turley on Dec 21, 2009 | Reply
Thanks Kaitlin! I hadn’t realized that the link wasn’t the same as the recipe you sent in the email. I’ll post yours as well.
By Linda on Dec 22, 2009 | Reply
Thank you very much for show 83. I found the “eat more, weigh less” discussion especially helpful and inspiring except for the fact that I don’t think you addressed one of the concerns raised by your listener, a concern which matches a frustration of mine. In her email, she mentioned that she had been following the recommended calorie level (based upon the BMR calculator on the website) for a few months but had not lost weight. This is exactly what I have experienced. My recommended calories (about 1400) because of my age and height(63 yrs., 5/7″) and sedentary activity level, do not allow for an abundance of food. So, in spite of the admonition that we should never be hungry — I am hungry — and I am not losing weight. I do follow your recommendation for eating unprocessed foods, and plenty of fruits and vegetables. I imagine you will recommend that I need to exercise — and I know that is true — but this doesn’t seem to explain why eating the recommended number of calories, based on all factors used in the BMR calculation, does not result in losing weight.
I would appreciate receiving your feedback.
Thank you very much for your podcasts. You are making a great contribution to helping your listeners improve their health and wellbeing.
By Russ Turley on Dec 22, 2009 | Reply
@Linda What are your current and goal weight, and your body fat percentage? These numbers will shed more light on your scenario. Also, are you still drinking Diet Coke?
By Adriana on Dec 24, 2009 | Reply
Hi there, I came across your podcast only recently. I think you both do a fantastic job ensuring that your recommendations are based on substantiated theories. I really enjoy listening to your show, and I have been finding it difficult to lose three to four kilos since turning 40. I am fairly well-read when it comes to nutrition and love to cook nutritious food for the family. I have never really had to exercise to remain my preferred weight, however, I had heard that women over 40 have to work harder to lose weight but never believed it until now. Subsequently, staying motivated is key for me and your show helps me alot with that.
So thank you.
ps: i am listening in Australia.
By Trisha on Dec 30, 2009 | Reply
I made the As You Like It Casserole for my family on Christmas morning. It was a hit! I used lean ham and red, yellow and green bell peppers. I substituted fat free cheese and used a mix of eggs and egg whites. Not only did I get to eat a healthy breakfast (instead of the normal Christmas morning tradition of homemade bread and cookies), but my entire family did as well!
By Russ Turley on Dec 30, 2009 | Reply
@Trisha We did almost the same thing. Kind of a Denver Omelet style casserole with ham, peppers, onion and a bit of cheese. Good stuff!
By Laura S. on Dec 30, 2009 | Reply
I’ve not listened to the podcast, yet, and already love the links. The pyramid is awesome! Wished I’d seen the 10 tips sooner but am somewhat glad I didn’t. I enjoyed the cookies and pumpkin pie and am willing to forgo sugar later for them now. Michi’s ladder will keep me pious (how cute!), and I’m scouting around for a 5K to run in the first quarter of 2010. There’s a foot deep layer of snow outside, so I’m needing the motivation, for sure.