Lose Weight or Lose Your Money?

I read an interesting guest post in the Freakonomics blog on NewYorkTimes.com, called Could You Lose a Pound a Week to Save $500?

The author reported that while most people who seriously followed many of the popular diet and weight loss programs did lose weight, most also gained it back after about 6 months. The author himself had also lost and regained weight over the years.

He then made a "contract" with himself, that he would lose one pound per week, or he would have to pay $500. In doing this program, he was able to lose weight successfully. The self-contracting program, called StickK, allows a person to make a contract with him/herself based on any agreement they'd like. Many other people who have tried the program have been successful at meeting thier goals as well . The article suggests that the program is successful because there is money on the line.

The program has not been around for very long, so the article did not mention how successful people have been at keeping the weight off. I would recommend if someone were to do this would to include in the contract (or start another contract) to not regain any weight.

Another question I have: who verifies that a person actually loses the weight (or meets whatever requirements are put into the contract)? It appears to be an "honor system", so a person could potentially lie about whether or not he/she lost the weight, keep their money, and stay fat at the same time.

I do agree, though, that for many people, the thought of losing a significant amount of money is probably enough to get serious about dieting and exercising. The fact that a person would have to spend a lot of extra money on additional health care because he/she is so overweight probably does not cross many peoples' minds when it comes to weight loss motivation.

Avoid a Weightloss Plateau

While there are some things little things here and there that can be done to increase your resting metabolism by a small amount (i.e., staying hydrated, eating smaller meals more frequently, etc), the bulk of one’s metabolism is directly related to the amount of muscle mass and the amount of fat mass in the body.


Most men have a higher metabolism than women (which is why they can eat a bag of chips and not gain weight, and we eat a handful and put on a few pounds) because the average man has significantly more muscle than the average woman. On the other hand, an obese woman who weighs 75 pounds more than a healthy woman would most likely have a higher metabolism because the body expends energy maintaining fat as well.

So if you’ve been losing weight (yay!), your resting metabolic rate is going to go down along with it because your body doesn’t need to use the extra energy to maintain that fat you lost. So, eventually, you will stop losing weight even though you continue to eat and exercise the same (boo!). You may need to eat even less or start exercising even more to continue losing weight and avoid hitting a weight loss plateau. Also, let’s say you weighed 150 pounds for several years and did not gain or lose weight, and then started eating less /exercising more and lose weight. You won’t be able to go back to eating the way you did at 150 pounds without gaining weight due to your decreased metabolism.

One thing people say often is that they have either a “fast” metabolism or a “slow” metabolism. Actually, The American Journal Of Clinical Nutrition reported that in a study of identical twins, baseline metabolism is somewhat set at birth. For those born with a slower baseline metabolism, it will be harder to lose weight (but not impossible!) because they will not burn as many calories when not exercising. But even someone with a slow resting metabolism will be able to lose weight if they exercise more and burn more calories ‘actively’.

An Interesting Workout – Using only a Deck of Cards

I recently read an article about an exercise routine called “Deck of Cards”. I really liked it because it offers an exercise option when you do not have access to a gym. Since I sometimes have to travel, I’ve found myself gymless many times. The only “equipment” you need is a deck of cards.

Choose three exercises you’d like to do. The article recommends choosing an upper body, a middle body, and a lower body exercise. In the example, lets say you choose to do pushups, squats (which can be done without weights), and crunches or sit-ups.

Then, shuffle the cards. Turn over the first card, and whatever the number on the card is the number of reps you will do for each of the three exercises. You can give values to the face cards such as Jack = 11, Queen = 12, King = 13, Ace = 14. Once you do all three exercises, turn over the next card, and do that many reps for the three exercises. The goal is to complete the deck of cards. Of course, you can decide to do as many or as few cards as you like (remember, it’s YOUR workout and your fitness and weight loss program). When doing the exercises, do not rest in between each set. This way, your heart rate will stay high and you will get an aerobic workout while doing strength training exercises. This will help with both weight loss and muscle maintenance. Shuffling the cards before doing the workout routine will help mix up your workout so that your body does not get used to the routine.

I mentioned this workout is great if you are traveling and do not have access to a gym. But it can be used at home as well, when you don’t feel like going to the gym. Or, it could be done every single day.

* I found the article (written by John Beck) describing this exercise at http://www.yogacoffeeoutlook.com/yogacoffeeoutlook/2007/10/youre-workout-i.html#more , on a website called “YogaCoffeeOutlook”.

Lose Weight Fast ... Then Gain it Back

Rapid and “fad” weight loss diets and programs are not as good as they seem. Research has shown that while these fad diets have led to weight loss in many people, this weight loss is usually caused by malnutrition from the diet and the weight will be gained back as soon as the person goes back to eating the way he/she used to. In fact, after losing weight rapidly in a fad diet, most people have then experienced rapid weight gain.

Research has shown that when weight is lost extremely fast, usually a large percentage of it is water, and a noticeable amount is muscle. In fact, the body is only capable of losing up to two and a half pounds of fat per week at a maximum. Lost water can be regained quickly, which explains part of the rapid regain in weight after going off a fad diet. Also, when muscle is lost, the metabolism slows down, allowing more weight gain. Weight loss pills and goofy fad diets are not all they’re cracked up to be. For the most part, they are the result of smart people realizing that they can make a lot of money off of overweight people who are desperate to lose weight quickly and easily.

I recently saw on television an advertisement for the “cookie diet.” The diet requires a person to eat 6 -8 cookies per day, and only one actual meal at dinnertime. The total number of calories consumed in this diet should not exceed 1000. People who have tried this diet have indeed lost weight … and most have gained it back when the diet was “over” and went back to eating the way they used to. Eating only 1000 calories per day will cause the metabolism to drop for sure. And there is no way that this diet will allow anybody to get enough of the vitamins and minerals that the body needs. I love cookies and I love being fit, but I’m not going to starve my muscles and malnourish myself in order to get there.

(Diet Pills are also absolutely not worth it. See The Dangers of Diet Pills, January 12).

There are also companies selling weight loss “products” to desperate overweight people. One hilarious weight loss product I read about is “slimming soap.” The soap is supposedly maid from a combination of seaweed and Chinese herbs that cause fat to melt off the body when used in the bath/shower. While the soap has shown to improve skin quality, there has been no scientific research/evidence that this soap has caused anybody to lose any weight. But still, people purchase this soap every day. Another product that people are buying is magical weight loss earrings. It is advertised that placing magnets ear your ears reduces appetite and increases metabolism. Again, there has been no research verifying this claim.

Bottom line: If you want to lose weight and keep it off, you are going to have to change your diet to something healthy but sustainable, and start sweating.

4 Dieting Tips to Help you Stay on Track

1. Eat Treats & Sweets Away from Home

I saw on the TV show “Healthy Appetite” (on the Food Network) a suggestion about eating treats. When losing weight, you cannot deny yourself the treats you love. But to rid yourself of the temptation of having these treats in your home, go out to an ice cream shop or restaurant and have dessert. This way, you can still have sweets, but still control the amount you are eating and not hinder weight loss.

2. Drink Green Tea

The University of Connecticut reported in The Journal of Nutrition that green tea may block fat from the body. Laboratory tests were performed on mice. It is not certain yet whether the results in mice will carry over to people, but the test results are still very interesting. In the study, obese mice that ate food containing green tea extract gained less weight than mice that did not have green tea extract. Also, the obese mice that consumed green tea showed less sign of liver disease (which can appear as a result of obesity) and lower cholesterol.

3. Chew Gum to Stop Snacking

Glasgow Caledonian University reports a study where one group of subjects were given chewing gum after eating lunch and a second group did not receive any gum. The group that chewed gum at 36 fewer calories during late afternoon snacking than the group that did not chew gum. The study’s authors claim that chewing gum can help reduce cravings in the late afternoon. Also, people who chew gum after eating are more likely to skip dessert.

4. Eat an Apple Before Meals to Cut Calorie Consumption

A Penn State performed a study for the Obesity Society about eating apples before meals. One group of subjects ate an apple 15 minutes before eating at a lunch buffet. A second group at applesauce before eating the buffet, a third group drank apple juice with fiber, a fourth group drank apple juice without fiber, and the fifth group did not consume anything. The group that ate the apple ate 15 percent fewer calories than anyone in the four other groups. A grad student who ran this test suggests that this is because apples stay in the stomach longer than applesauce or apple juice, helping the body to feel fuller, longer.

How to Eat for Strength, from Men's Health magazine

Men's Health magazine published an article about eating in order to increase muscle. While this article came from a magazine aimed at men, strength and muscle maintenance is just as important for women. The article suggests:

"2 to 4 grams of carbs for every pound of body weight each day."

Carbohydrates provide most of the energy used when lifting weights or doing other strength training exercises. Getting enough carbs throughout the day will give your body the energy it needs to have a successful workout. The article suggests that if you stay towards the "2 carb" end of the spectrum if you're trying to tone and maintain muscle, and closer to 4 carbs per day if you're training to gain muscle volume.

"0.8 Grams of Protein for Every Pound of Body Weight Every Day"

Protein is needed to repair muscles after breaking them down during your workout.

"Allow the Rest of Your Calories to Come From Fat"

Make sure to stick to the mono- and poly-unsaturated fats, which are found in nuts, fish, olive and vegetable oils (see "Eat Healthy Fats to Lose Weight", Feb 9 2008).

"Favor Water Over Sports Drinks"

Weight lifting doesn't cause the body to lose as many electrolytes as cardio does. If you're only lifting, stick to water.

"Begin Your Workout Nourished But With an Empty Stomach"

The article suggests eating 2 - 3 hours before working out. This meal should consist largely of carbs and protein. Having a small snack just before workout out is fine, too. Being too full or too hungry can have negative impacts on your workout.

"Refill Your Muscles and Liver with Carbohydrates"

Eat carbohydrates immediately after exercising helps raise blood-sugar levels at a time when it's needed most. Eating carbs right after working out will provide your body with the necessary supplies to repair muscles.

"Two Hours After Your Workout, Have a Real Meal"

It's important for this meal to contain both carbs and protein.

Do your Strength Training Before Cardio

The Journal of Applied Physiology reports a study that showed that "Strength training before, not after, cardio is better for your heart". In the eight-week study, one group of participants lifted weights before running and the second group ran and then lifted weights. The group that lifted weights first shed improved blood flow by the end of the study, where the group that ran first did not. According to doctors, this happens because lifting weights increases blood pressure, but running after lifting causes the body to release chemicals that lower blood pressure. So, if you're wondering which order to work out in, do your weight lifting first.

Eat Healthy Fats to Lose Weight

As people try to lose weight, many people tend to try to eliminate ALL fats from their diets, which is actually an unhealthy move. I’ve been reading Dr. Walter C. Willett’s book, Eat, Drink and Be Healthy, which provides extensive information about food and nutrition. He discusses the importance of weight control, as well as in-depth information on fats, carbohydrates, and proteins. The fourth chapter (“Surprising News About Fat”) provides information on the four fat types (saturated, polyunsaturated, monounsaturated, and trans). He provides scientific explanations, but I’m going to very briefly summarize the main points of this chapter because this information is critical for permanent weight loss:

Two types of fats, monounsaturated and polyunsaturated (found in vegetable and fish oils), are good for you and should be included in your diet. While heart disease and high cholesterol is blamed on the consumption of fat, it important to note that it is really SATURATED fat that is to blame. If you can keep your daily calories the same, but reduce saturated and increase monounsaturated and polyunsaturated fats, then you will not gain weight and you will be much healthier. Willet reports from his research that “people on low-fat diets generally lose about two to four pounds after several weeks, but then gain that weight back even while continuing with the diet.”

To keep your caloric intake the same while increasing healthy fats, you will need to decrease your consumption of saturated fats and also decrease consumption of some carbohydrates. Keep in mind that it is fine to consume some saturated fat, but it should be kept in moderation. Willett says, “The more saturated fat, the more heart disease. The more good fats, the less heart disease.” Consuming healthy fats can also lower LDL (bad) cholesterol.

Willett agrees with the most recent reports / suggestions regarding trans fats – eliminate them entirely. Trans fats have shown to cause even higher rates of heart disease and raise cholesterol.

Mix Up Your Cardio Workout

In cardio exercise, try different machines out to mix up your workout. This way, you'll keep your body from getting used to one type of exercise, and you'll be less likely to get bored.

The treadmill is a great way to burn a lot of calories. It can be used for running at any speed and incline, and is great for interval training. Also, the speed can be controlled to ensure that a desired speed is maintained throughout the workout. Listening to music or watching television while exercising on a treadmill can make the exercise go by very fast. If you’ve got more time in your hands or aren’t in very good shape yet, walking on the treadmill is also a good exercise. Studies have shown that walking provides many health benefits such as reducing the risk of heard disease and diabetes.

The elliptical machine provides a non-impact workout that still burns a lot of calories. There isn’t the excessive pressure on the knees and joints that come with exercising on a treadmill. Studies have shown that while it may even feel less strenuous than running on a treadmill, the workout you get is close to the same intensity as that on a treadmill* so a similar number of calories are burned. The resistance can be adjusted for a low or high intensity exercise. Some have both lower and upper body components, which allows for even more calorie-burning.

The stationary bike is another non-impact cardio machine. The resistance can usually be increased to challenge the leg muscles. But because the exercise only uses the upper leg muscles, fewer calories are burned than on other machines like the treadmill or elliptical machine.

*(ACE FitnessMatters, Elliptical Trainer Proves Effective, Volume 4, Issue 2, Mar/Mar, 1998, p. 4. )

3 Reasons to Try Group Fitness

There’s a wide variety of group fitness classes offered by most gyms. Classes include step aerobics, cycling, cardioboxing, abs, floor aerobics, Bosu ball classes, group weight lifting, and many others. There are many benefits to participating in group fitness such as:

1. They’re set at a specific time, so you can schedule it on your calendar and reserve that time for exercising. You can’t put off going to the gym for another hour when the cardioboxing class begins at 7:00.

2. Its an opportunity to receive exercise instructions from a certified teacher. There is usually an instructor and maybe 10 – 20 people in the class, so there is someone there to teach you the proper form and technique so that you can get a good workout and do it safely. It’s an excellent way to work many muscle groups, and you don’t have to be out in the middle of the weight room surrounded by other people.

3. You’re guilted in to staying. There are times when I would go to the gym and get there and realize they I didn’t feel like exercising, and feel like going home after a short, non-intense workout. Well I’d look pretty goofy doing that 10 minutes into a group cardio class. So I would just stick it out and complete the session, and burn a lot more calories.