Mix Fitness's Blog

The End of Overeating

Posted in Uncategorized by mixfitness on January 16, 2010
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Last night, I finished reading the book “The end of overeating.  Taking control of the insatiable American appetite” by David A. Kessler.  This 250 page read is interesting for sure.  Part One is titled “Sugar, Fat, Salt.”  The author, who is a former commissioner of the US Food and Drug Administration, spends a lot of time explaining how sugar, fat, and salt are layered into the foods we eat.  He reveals conversations with food industry executives who state that they understand how to manipulate these three ingredients to make food more palatable.

What’s more interesting is how our brains respond to foods that are high in sugar, fat, and salt.  Our brains interpret these foods as rewarding and can override the voice inside that says stay away.  Several studies on mice are described.  In most cases, the mice learn where and how to find the best food.  The best food is almost always the one that has the most sugar.  Then, that becomes their preference…their habit.  Sound familiar?

The good news is that Dr. Kessler and other doctors present a treatment.  A way to overcome our learned eating behaviors.  But, I must warn you.  It won’t be easy.  If you follow my blog, you’ve heard me say many times that there is no quick fix for losing weight.  And, that losing weight effectively comes from eating right and exercising regularly.  I will highlight the solutions here, so if you want to discover them by reading the book, stop reading now.

It’s important to tell you that success will entail breaking habits you may not be aware of.  That’s step number one.  Be aware of your emotions when you eat and where you are when you eat.  The environment and memories of yummy food experiences can cue you to overeat.  Step number two involves finding alternate thoughts.  When you’re presented with a stimulating food, you must be able to direct your thoughts – and body – away from it.  Another critical component is having support.  Finding someone to help you through the behavioral changes will make the process easier.

In the book, there are more details about how to retrain your brain.  At the end of the day, that’s what it really comes down to.  So, if you’re battling with weight or struggling with food choices, read this one.


Interesting Facts About Fat

Posted in Uncategorized by mixfitness on August 17, 2009
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Hi blog fans!  I went to a fitness conference a couple weeks ago and got some amazing statistics about fat cells.  So, I will share these with you.  Before we get started, though, I would like to encourage you to sign up for my e-newsletter.  It’s totally free and is released monthly.  Go to http://www.mixfitness.net to join.  This will be my primary method, from here forward, in sharing fitness tips.  Announcements done….let’s go!

  • Genetic factors account for only 25% of body fatness.  That means, 75% of the reason you can become overweight is because you are not active enough and eat more calories than you burn!
  • Men gain an average of 1.25lb of fat mass per year from the ages 18-44.  Then, it slows between age 45-66.
  • Women gain an average of 0.97lb of fat mass per year between age 18-44.  Then, it speeds up to 1.14lb per year from age 45-66!
  • On average, a person has 40 billion fat cells.
  • Fat cells can swell to 3-6X in size.
  • When a fat cell can no longer increase in size, it splits – creating more fat cells and inflammation in the body.

If reading those stats don’t encourage you to go for a walk or run, then maybe reading about those who have successfully lost weight will.  Check out the National Weight Control Registry at http://www.nwcr.ws.

  • 89% of those successful at keeping the weight off report they achieved success through exercise and diet.
  • 94% indicate they increased their physical activity levels – citing walking as the primary form of activity.
  • 62% indicate watching less than 10 hours of TV per week.  How much do you watch?

I leave you with the take home message, which has been repeated in almost every post I’ve written.  Eat less and move more on a daily basis!  That’s it.  It’s simple.  No excuses!

The Truth About Losing Weight

Posted in Uncategorized by mixfitness on June 18, 2009
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I went to a photographer this morning who, upon hearing I was a personal trainer, asked me how to lose “this.”  When she said “this,”  she patted her belly.  If I had a dime for every time I’ve gotten that question, I’d be rich!  My answer was simple:  diet and exercise.  She then said, “I don’t want to hear that.”  Why not?  Because it’s the truth, because it takes hard work and dedication.  There is no magical pill – despite the claims – that will cause permanent weight loss.

What does taking a diet pill teach you?  Nothing – it’s a quick fix.  Not to mention the potential side effects.  I know, we live in a society of instant gratification.  But, you learn nothing about how to eat healthier, how to cut calories, how to make smart choices when you’re at the grocery store, etc.  Take a close look at the fine print on those boxes and bottles.  They all say to incorporate diet and exercise in your daily routine.  So does the microscopic text at the bottom of the screen during commercials.  If you’re taking a pill and finding success, consider that the pill might be working because you’re exercising more and/or eating less.

That’s what it really boils down to: moving more and eating less.  Math fans get ready!  The weight loss equation is this: calories in < calories out.  In other words, you must burn more calories than you consume in order to lose weight.  So, take your dog for an extra 10 minutes on your next walk.  Or, go on a bike ride with your kids.  Stop by the gym before you get home.  Simply, just move!  Your body will respond.

Here are some suggestions for what you can do with the money you’ll save instead of buying diet pills:

  • join a gym
  • hire a personal trainer
  • take a golf or tennis lesson
  • buy a workout DVD

Additionally, exercise can remove other pills from your life.  Among many benefits, it naturally lowers blood pressure and cholesterol.  Bye, bye Crestor!  So, don’t fall for the hype.  Weight loss takes work.  What are you waiting for?  Get up and move!

Questions or Comments?  Let me know.