You Are What You Eat...

There is actually some truth to the old adage "You are what you eat." Just like gasoline in a car, what you eat fuels your body. But, what happens when you put lower octane gas into the tank? (It sputters, stalls, & might cost you some money...) Similarly, when your body doesn't get what it needs, it can't perform to its fullest capacity.

So, what do the experts recommend?
- Use the basic food groups (formerly known as the Food Guide Pyramid) as your template. Each group plays an important role in a healthy lifestyle. For the short version, check out Choose My Plate's Healthy Eating Tips. This is also a great resource to learn or review.
SuperTracker can also help you figure out how many calories you need per day.
- Limit overly processed foods. Looking for short &/or simple ingredient labels can sometimes help.
- Sometimes making small changes can create large results long-term.
- Keep in mind that certain foods come in & out of favor periodically (eggs are a classic example... currently deemed healthy in moderation, if you lost track).

For more food comparisons &/or tips, check out:
- Reader's Digest's 10 Secrets for Healthier Grocery Shopping
- Woman's Day's (Nutritionist) Joy Bauer's Supermarket Smarts
- WebMD's Grocery Smarts: Fat Foods vs. Fit Foods
- WebMD's Delicious, Filling Foods That Don't Pack on the Pounds


**NOTE:  If you have certain health concerns, goals, or a strenuous training plan, it may be preferable or necessary to take a more personalized approach than what is offered here. **

Staying Active-- Anywhere at Any Price

We'd like to thank all of our Weight Loss Challenge nutrition & fitness partners one last time. Unfortunately, though, the end of the Challenge also signals the end of their generous deals. While some participants will continue to patronize these wonderful local businesses, that may not work for everyone.

Need some (free) ideas?

- SparkPeople's Workouts (a varied collection of articles, printable handouts, & videos for all skill levels & interests)

- American Council on Exercise's Exercise Library (below the changing picture, you can filter by exercise type, experience level, & equipment-- or lack thereof!)

- Oprah's The No-Equipment Workout You Can Do At Home

- WebMD's Fitness 101: The Absolute Beginner's Guide to Exercise

- RealAge's At Home Workout

Or, consider swapping with friends, neighbors, or co-workers when you get bored of your workout videos.

Being physically active is so important to your health & weight. So, don't let your finances or schedule stall your momentum & healthy habits!
- Many of these can be done practically anywhere (including at home, while traveling, or possibly even at work). Lengths vary by routine.
- Even with a regular fitness routine, consider some of these as a Plan B (like if it's rainy or you can't make it to the gym), to cross train, or just to add in some variety.
- Some don't require any equipment. Others use reasonably priced fitness equipment (e.g., exercise ball, hand weights, resistance band, etc.).

The Day After... Now What???

Congrats on thriving during (or, at least, surviving) the 2013 WLC! Hopefully, everyone had time to weigh-out this week.

So, where should you go from here?

- Weigh on a scale that you can access regularly & write down your weight. (This will eliminate scale variability-- allowing you to accurately track progress in preparation for our fall Maintenance Challenge.)

- Decide whether you want to continue weight loss or prefer weight maintenance. (Maintenance is usually a little easier since it involves balancing calories in & calories out... vs. creating the deficit needed for weight loss. See our earlier posts for a review.)

- Think about what happened over the past 10 weeks.

  - What healthy behavior(s) helped you lose weight? Are you able &/or willing to continue?

  - Review what strategies didn't work for you. If those strategies are both healthy & desirable, how could you modify them to experience a different outcome? (BTW, much like tools in a tool box, every strategy won't work for everyone or even all the time...)

  - Consider your "weaknesses" (e.g., a sweet tooth, don't like to sweat, etc.). What can you do to minimize the impact or use them to your advantage?

Remember, health (including weight control) is a long-term journey & benefits the most from healthy & fairly consistent actions. Check out Prevention's Weight Loss Debate for a full picture. NBC News' When You Lose Weight- And Gain It All Back discusses what happens when unrealistic, unhealthy, or unsustainable behaviors are practiced & then neglected.

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If you haven't already, don't forget to complete our Participant Exit Survey at http://www.surveymonkey.com/s/2013ESMMWtLossChallengeEval.

WLC Participant Survey

Thanks to everyone who participated in the 2013 Granville-Vance Weight Loss Challenge. Regardless of whether or not you met your goal, please take a few minutes to answer our online Exit Survey (<== click to access). Survey information is used to help shape the Challenge.

If you prefer a paper copy of the survey, contact your team captain.

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Some clarifications about this week's Weigh-Out have been added. To view, click on "Comments" below the April 5th post (Weigh-Out schedule).

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At the end of the Challenge, our blog will return to weekly postings. If there's a topic you'd like covered, please comment below this post.

Preparing for Your Weigh-Out

The 2013 WLC Weigh-Outs start Mon (4/8)!

Times & locations are listed in our prior post.

Here are some thoughts to help prepare for your weigh-out:

- Multiple people have asked about weight differences between the weigh-in scale vs. other scales they've used during the Challenge.
Unfortunately, scales can vary for different reasons (such as quality, technology, age, etc.). Differences could also be caused by natural weight fluctuations, disparate clothing, hydration levels, etc. However, even if the numbers are different, weighing out where you weighed in should help limit or eliminate any mechanical differences.

- There are lots of potentially unhealthy quick weight loss tips available online or passed through social circles. However, there are some healthy things you might consider trying, especially if close to your goal (either slightly above or slightly below):
     - Don't starve or dehydrate yourself in advance. Not eating (or not eating enough) backfires by slowing your metabolism. Not drinking enough can lead to water retention (aka extra water weight).
     - Avoid excess salt (common in restaurant, frozen, & pre-made foods). It can also promote water retention.
     - Limit empty calories (no nutritional value). These foods can gradually pack on the pounds & rarely help you feel full.
     - Fiber is great for your body. However, some fiber sources can weigh heavily while in your system. It takes plenty of water, time, & often some physical activity to exit timely.


Ultimately, remember that the number on the scale is just one tool or guideline. For more info, check out,:
- Primus' Why the Scale Lies (explains why weight fluctuates)
- DailySpark's 10 Signs You are Getting Healthier Even if the Scale Doesn't Move


Even if you don't think you met your 10lb goal, we strongly encourage you to weigh-out anyway. It will allow you to mark your progress & celebrate what you did accomplish. It will also help get you in the mindset for October's Weight Maintenance Challenge.

2013 WLC Weigh-Out Schedule

Putting The "Fit" in Fitness

The arrival of spring can be a great time to clean up your fitness routine (or lack thereof). Plus, as the end of the Weight Loss Challenge is nearing, you may be experiencing a new sense of urgency to lose the last couple pounds &/or maintain weight already lost.

When your body gets used to a certain activity, it can accomplish that exercise more efficiently. To continue getting the most health benefit or potential weight loss, you may need to add some challenge. This can often be done through increased:

- frequency (times per week),

- duration (amount of time spent or repetitions & sets), or 

- intensity (how hard you work... like incline, speed, weight/resistance, etc.).

There's no one-size-fits-all approach. Depending on your situation & goals, you may choose one or alternate as needed. Sometimes, those 3 strategies won't be reasonable for you. Other options could include:

- trying a new activity (to use muscles in different ways or reignite excitement... Don't forget to check out our fitness partners for ideas.)

- doing intervals (e.g., run/walk/bike/swim for 1 minute & then go faster for 1 minute & repeat OR a circuit of 1 minute of cardio followed by 1 minute of resistance or strength training & repeat)

- changing your routine (e.g., being active outside or using hand or free weights impact muscles differently than using a treadmill, stationary bike, weight machine; doing different exercises to target a muscle group; etc.)

For more tips, check out whichever topics interest you.

To review the potential benefits, different types, & the recommended amount of physical activity, please try our search box (upper left sidebar).

Plateaus

- American Council on Exercise's Weight Loss Plateaus & Pitfalls

- The Nest's The 10 Biggest Fitness Mistakes That Are Making You Fat

Excuses

- WebMD's Top 6 Exercise Excuses & How to Beat Them

Intensity

- WebMD's Exercise Intensity: Too Low, Too High, or Just Right?

Frequency or Duration

- Women's Day's Find Time to Work Out

Being Active with Health Concerns

- American Council on Exercise's Exercising With Health Challenges (For more articles, continue clicking on "View More" at the bottom.)

- National Institute of Diabetes, Digestive, & Kidney Diseases' Active At Any Size

- Centers for Disease Control's Physical Activity for Everyone: Guidelines for Older Adults

Water, Water Everywhere...

Since the human body is made of over 60% water, water is crucial for survival. Drinking enough water can help:
- energy levels
- weight loss or maintenance
- remove bodily waste
- maintain or improve concentration & performance

Most people do not drink enough water. Previously, the rule of thumb was 64 ounces/day. However, research has shown no justification for this number. Wondering how much to drink?
- One current thought is to drink (in ounces) about half of your body weight (in pounds). [e.g.,:  150lb person = 75 ounces; 200lb person = 100 ounces]
- Certain health issues &/or medications require a more personalized approach.
- The average person can use thirst as their guide. But, being active &/or being in a hot or humid environment will increase the amount of fluid needed.
- Urine can also be a great hydration clue (color-- ideally clear to pale yellow-- & possibly the frequency).

Water is necessary for all organs to function. So, there can be too much of a good thing. Although rare & often extreme situations, some people have died from water intoxication.

Interesting Facts:
- About 20% of fluid intake comes from what we eat. (WebMD's Wonders of Water explains how.)
- Just 2% dehydration can begin to interfere with performance.
- Experts are divided whether caffeinated beverages should count towards fluid intake.
- Your brain can sometimes mix up hunger & thirst sensations. (So, if you feel hungry & it shouldn't be time to eat again, try drinking some water first.)


For more info, check out:
- WebMD's 7 Wonders of Water
- Military.com's Does Water Affect Weight?
- Eat Smart Move More's 5 Smart Ways To Go Green With Drinking Water

Overcoming Weight Loss Obstacles

Whether your weight loss journey has been easy or challenging, it is natural to eventually hit a plateau. Plateaus can feel very frustrating but often just signal the need for change. Here are some common possible factors to consider examining:

- Portion size:  When beginning a "diet", we're so excited & tend to dramatically cut down how much we eat. Over time, the amount of food tends to creep back up... adding more calories than we realize. On the other hand, trimming your food intake too much could cause slowing of your metabolism or binging (eating very large quantities of less healthy food choices).

- Food choices:  Initially, we tend to limit what we'll eat & swear off certain foods. Some people can stick to this short term... until deprivation sets in or an event catches them off-guard. All food groups have benefits (yes, even fats & carbs). Most healthy diets can absorb occasional treats. But, are you wasting calories on foods you don't care about or that contain empty calories? Make sure your calorie intake is reasonable & that you're getting the most bang for your nutritional buck!

- Being Active:  This is important for both a healthy weight loss/maintenance plan & overall lifestyle. Injury, illness, being in a rut, & the busy, breakneck pace of life can easily get in the way. Make physical activity a priority to improve health, lessen stress, & reap many other benefits. When at a plateau, you may need to adjust frequency (how often), duration (how long), intensity (how hard), or some combination thereof. Or, perhaps, try a new activity (like one from our partners-- listed as "Fitness Deals" on the left sidebar).

- Sleep:  Many people don't realize how integral consistent, quality sleep is to your health & even weight loss efforts. It's hard to exercise when tired (although light to moderate activity can be energizing). When tired, we also tend to crave foods that aren't as good for us & our body has trouble regulating when we're full. Focus both on quality & quantity.

- Stress:  Whether from emotional eating or how it changes your body's hunger regulation, intense or prolonged stress can be damaging in many ways. Try to identify what's bugging you & find non-food ways to cope.

If you have thoughtfully examined your habits & are still struggling, there are some health issues & medications that tend to make weight loss more difficult. These reasons are not as common as the ones listed above. However, if concerned, please contact your healthcare provider.


For more info & tips, please check out our prior blog posts (try our new search box in the upper left sidebar) or:
- WebMD's Weight Loss: Plateau No More (an explanation & concrete tips to consider)
- WebMD's interview with Dr. David Katz How to be Healthy Without Really Trying (realistic & family friendly ideas to ease into healthy or even healthier behaviors)
- RealAge's Weight Loss Tips for Women (many are relevant to both genders)

You're SO Sweet!-- Artificial Sweeteners

Our efforts to lower calorie consumption while still enjoying sweet treats have led many people to use sugar substitutes or products that contain them. While alternatives began debuting decades ago, the arguments over benefits & safety still rage on.

Commonly available sugar substitutes include:

- Sucralose (e.g., Splenda)

- Acesulfame Potassium

- Rebiana or Stevia (e.g., RebA or Truvia)

- Aspartame (e.g., Equal)

- Saccharine (e.g., Sweet & Low)

- Sugar Alcohols (often end in -itol, such as xylitol or sorbitol)

For descriptions, uses, & taste test results, check out WebMD's A Buyer's Guide to Sugar Substitutes.

 

To learn about how blood sugar levels are impacted by sugar substitutes, check out Diabetic Living's Sugar Substitutes page. There's also baking tips & low sugar dessert ideas.

Safety of sweeteners

Many sugar alternatives are currently considered safe when consumed in moderation. Children & pregnant women are recommended to limit or avoid substitutes. There is also a small segment of the population who are allergic or have a sensitivity.

However, there have been cancer studies done with conflicting results. This led to the status of some substitutes changing over time (e.g., saccharine).

For a conservative approach, check out the Center for Science in the Public Interest's (CSPI) Food Additives (below the list, there's explanations of each alphabetically; for a brief overview, check out the Artificial Sweeteners listing).

More recently, several studies have focused on the relationship to weight. Oddly enough, many are finding that the calorie free sweeteners have not led to statistically significant weight loss. Some studies have actually indicated weight gains when substitute sweetened items (e.g., diet soda) are consumed.

For details, check out:

- MedicineNet's Artificial Sweeteners Symptoms, Causes, & Treatment (Some theories for weight gain are explained. Click on the box to right for related topics of interest.)

- National Center for Biotechnology Information's (part of NIH) Sugar Substitutes: Health Controversy Over Perceived Benefits (It's long & technical but has some really good info like why study results are unclear & why certain sweeteners may be less safe.)