Weight Loss Motivation Part 2
We always end off the show with a motivational quote that will hopefully help you on the road of long-term weight loss and health success. Here are the quotes again from shows 9-16.
“The exercise is the spark and the food is the fuel, without both you’ll see no flames - no results.”
- Bill Phillips
“The fat person with all the knowledge, education and resources… and a crap attitude.. will stay fat. The fat person with limited knowledge, resources and genetic potential.. and a great attitude… will produce much better results every time.”
- Buzzle.com
“People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.”
- Unknown
“The strangest secret in the world is that you become what you think about.”
- Earl Nightingale.
“We are engineered as goal-seeking mechanisms. We are built that way. When we have no personal goal which we are interested in and which ‘means something’ to us, we are apt to go around in circles, feel lost and find life itself aimless and purposeless. We are built to conquer environment, solve problems, achieve goals and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.”
- Maxwell Maltz
“See, now’s the time of the meal when you start getting the McStomach ache. You start getting the McTummy. You get the McGurgles in there. You get the McBrick, then you get the McStomach ache. Right now I’ve got some McGas that’s rockin’. My arms… I feel like I’ve got some McSweats goin’. My arms got the McTwitches going in here from all the sugar that’s going in my body right now. I’m feeling a little McCrazy.”
- Morgan Spurlock (while consuming a double quarter-pounder supersize meal)
“For me, it might sound cliche, but beauty for me really does start on the inside. It’s like a state of mind, a state of love if you will. Then, whatever you can do on the outside is all like a bonus.”
- Queen Latifah
Fat 2 Fit Show #38 - Surviving a Cruise or All-Inclusive Resort
People tend to destroy their diets when they go on vacation. Not only do they not lose or maintain their current weight, but most actually gain weight! Russ and Jeff historically have always gained a few pounds while on vacation, but in the last few years they have managed to limit the damage. From our own experiences, we talk about all of our best strategies to survive a vacation, and yet still enjoy the food that is available.
Our first email question dealt with the aftermath of liposuction. We answer questions such as: What does your body do with fewer fat cells after liposuction? Does your body recreate the predetermined number it needs? Does liposuction put your body in an cellular unbalanced state? Does your body shift fat cell from other places to balance or can it re-grow liposuctioned fat cells? Our second listener feedback pointed us towards some free PBS videos that you can watch online for free. The two interesting ones are “FAT: What no one is telling you” and “Heart Disease: The Hidden Epidemic.”
In our Web Report section, Jeff takes on the marketing claims of Frosted Mini Wheats. It seems that a sponsored study by Kellogs doesn’t offer anything new or even remotely impressive, but that doesn’t stop them from spinning it into something that it really isn’t. Russ talks about Dara Torres, a 42 year old Olympian who is outperforming people half her age. You may not want to be an Olympian, but eating right and working out can keep you in you prime decades longer.
Links Mentioned in the Show:
Realistic Expectations from Liposuction
PBS show: Fat: What No One is Telling You
Mini Wheats Claims
More Mini Wheats Reactions
Dara Torres going strong at 42
The Dara Torres Workout
Recipe of the Week:
Mango Salsa - An Original Fat2Fit Recipe
Listen here, or subscribe to automatically receive future shows.
Listener Profile: John Sanderson
Anyone who’s struggled with their weight has a story. For many, it’s been a story of yo-yo dieting, fad diets and regaining weight. For others, the story has a happy ending. Weight loss, lifestyle change and body transformation are part of those happy endings. We’d like to hear how you lost weight, how you did it, why you did it and what are the best tips you’d like to pass on to fellow readers and listeners of Fat 2 Fit Radio.
To start off the Listener Profile posts, we asked John Sanderson, a many time contributor to the show and a regular on the Fat 2 Fit Support Forums on Traineo. We asked John to create a post about his weight loss journey and his training to run a 1/2 marathon. While we were expecting a few paragraphs from John, he had other ideas. What we received was a solid 5 pages of John’s experiences in transforming his life.
Here ’s a quote from the e-mail that John sent when he submitted his story.
I want to say thank you for asking me to write this. It has helped me to see myself in a brighter light than I ever have before. The fire inside is burning even brighter now!
Read John’s story and think about submitting your own. Send it to podcast@fat2fitradio.com.
I’m John and this is a description of a change that took place in my life.
Where I was:
I was fat. I was about an M&M shy of 300 pounds. I had no control over my diet and was doing no exercise whatsoever. I was eating anything I wanted and lots of it. It was all bad. I ate nothing but pizzas, burgers, burritos, etc. I drank lots of beer and soda as well. I played lots of video games, worked on computers, and basically did nothing, but sit on my butt. Because of this life style, I developed high blood pressure, high cholesterol, the beginnings of Diabetes, a fatty liver, heart palpitations,and many other things associated with obesity. I believe that my weight also contributed to me suffering from depressive symptoms, anxiety, lack of any self-esteem/respect, poor self-image, and no self-confidence. I was an unhappy person and I felt like I wasn’t useful for anything or to anyone.
It all started for me January 2, 2006:
I had grown tired of being tired, feeling down, and being unhappy. I knew that my life could be better. I told myself (so did my doctor) that I needed to make a change or I was going to die a miserable death at an early age. I was in terrible shape and I felt even worse. At the end of 2005 I resolved to lose weight starting January 2, 2006. I couldn’t do it on the 1st. There was too much to drink and too much food to eat in celebration of the New Year. It was obvious, even to me, that although my resolution had good intentions, it really was only half-hearted at best.
Weight Loss Motivation Part 1
We always end off the show with a motivational quote that will hopefully help you on the road of long-term weight loss and health success. Here are the quotes again from shows 1-8.
“Knowledge is power, but in reality knowledge is only Potential Power. You actually have to get off your butt and do something to make anything happen.”
- Jeff Ainslie
“A journey of a thousand miles starts with the first step and a journey of 100 lbs starts with the first ounce.”
- Unknown
“Instead of comparing our lot with that of those who are more fortunate than we are, we should compare it with the lot of the great majority of our fellow men. It then appears that we are among the privileged.”
- Helen Keller
“If you want to get somewhere you have to know where you want to go and how to get there. Then never, never, never give up.”
- Norman Vincent Peale
“If you can’t do great things, do small things in a great way. Don’t wait for great opportunities, seize common, everday ones and make them great”
- Napoleon Hill
“Some succeed because they’re destined; others succeed because they’re DETERMINED.”
- Anon
“Let us not be content to wait and see what will happen, but give us the determination to make the right things happen.”
- Peter Marshall
You cannot improve what you cannot measure, just make sure you are measuring the right thing.
- Jeff Ainslie
Fat 2 Fit Show #37 - Celebrity Diet Secrets
So how do you get that hot celebrity body? We take a look at what Kelly Ripa, Kate Hudson, Elizabeth Mitchell, Monica Seles, and Pamela Anderson do to stay fit and in shape. They all seem to have some common eating and exercising habits that obviously works for them. Kelly Ripa eats super healthy and works out up to two hours each day, Kate Hudson knows exactly what she is eating every day, Elizabeth Mitchell lost 78 lbs after a baby in the off season of Lost, Monica Selles now has a better body than when she played tennis, and Pamela Anderson keeps her shape mainly from living a Vegan lifestyle.
We often bring up our philosophy of weight loss on the show. We believe that if you live the lifestyle of the healthy person that you want to become, you will become that person. So for example, if you want to look like Kate Hudson, use her as your role model and do what she does to stay in shape. She works our 5-6 times per week and eats an average of 1700 calories. If you eat and workout like she does, over time you will get a Kate Hudson body. Once you get there, if you want to keep that hot body, you simply keep eating and working out the same. You will not actually be dieting, you will change your lifestyle to one of a thinner and healthier person.
In our question and answer section, we explore whether drinking cold water can speed up or slow down your metabolism. We also answer a question regarding exactly how many calories should you be eating to maintain or lose weight.
In our Web Report, Jeff goes over the recent numbers from the Centers For Disease Control which show just how bad the obesity and diabetes epidemic has become. Russ reviews a study that proves how important exercise is for long term success with weight loss.
Links Mentioned in the Show:
Number of Calories you burn drinking Ice Water
The exact number of calories you should be eating
The Fattest American States
Diabetes Rates in the United States
Exercise is the key to sustain weight loss
Recipe of the Week:
Chicken Marabella from listener Heather
Listen here, or subscribe to automatically receive future shows.
Diet Success Means Knowing all About Calories
One of our most common questions on the show is “How many calories should I be eating”? Here is a post that I wrote about 8 months ago, that I’m re-posting so everyone can figure this out or remind themselves of how to do it.
If you never want to go on a diet again, the simplest way is to start eating like a person at your goal weight and keep doing it. You will lose weight faster at the start and it will slow as you approach your goal weight, but you will never be “on a diet” again.
First of all, you need to know your BMR (basal metabolic rate), which is how many calories your body burns in a day to stay alive. If you were asleep for 24 hours, your BMR would be the amount of calories you would burn.
Here is an online BMR Calculator.
To get a realistic measure of the total calories that you burn in a day, you need to multiply your BMR by a number that represents how much activity that you do in a day.
- If you get little or no exercise, multiply your BMR by 1.2.
- If you exercise lightly or take part in easy sports one to three times a week, multiply your BMR by 1.375.
- If you are moderately active — three to five times a week — multiply your BMR by 1.55.
- If you are very active — hard exercise or sports six to seven times a week — multiply your BMR by 1.725.
- If you are extra active — very hard exercise or sports and a physical job — multiply your BMR by 1.9.
Here are some ballpark figures that I worked out for a weight loss of 50 lbs.
5′5″ woman, 30 years old who exercises lightly (BMR x 1.375)
175 lbs - 2165 calories per day
125 lbs - 1850 calories per day
If this woman eats 300 calories per day less on a continuous basis, over time she will lose 50 lbs and maintain that weight. With eating 300 calories less per day, she can expect to lose about 0.6 lbs per week at the start.
5′10″ man, 30 years old who exercises lightly (BMR x 1.375)
225 lbs - 2950 calories per day
175 lbs - 2550 calories per day
If this man eats 400 calories per day less on a continuous basis, he will also have a 50 lbs weight loss. With eating 400 calories less per day, he can expect to lose about 0.8 lbs per week at the start.
This is how most people put on weight in the first place. They simply eat a few more calories per day on a continual basis and over time they store more and more fat. They eat the calories of a heavier person, and gradually become that heavier person.
It is clear that diets don’t work because as soon as people go off of a diet, they start eating like they did before the diet. The best approach is to know your goal weight and then figure out how many calories per day you will need to eat to maintain that goal weight.
Start to eat your “maintenance” calories at the start of your weight loss. If you eat like a thinner person, you become that thinner person. You will gradually lose the weight and never feel deprived along the way. It’s not a sexy weight loss plan, but it works in the long term.
-
Subscribe for Free
-
Support Group
