Excuse Busting Truths – Stiiv Play – Fitbit and SparkPeople Unite

Eat Less

After missing a week because of Hurricane Sandy (who took out my electricity and Internet here in Cleveland, Oh ) I'm back with some news on new gadgets, and some Exercise Excuse Busing Truths.

First Impressions of Leanness Lifestyle University

I got to spend a while five minutes with Leanness Lifestyle this week (thanks hurricane Sandy) but from what I saw its pretty cool. Here is a quick analysis of my progress.

  • Your Fat Mass (total fat on your body) is:         27.56 pounds
  • Your Fat Free Mass (everything other than fat) is:          184.44 pounds
  • Your Body Mass Index (BMI) is:          28.0
  • Your disease risk is:      Medium/High – Unless thickly muscled
  • Your “Ideal” Weight Range is:   158 – 210 / (184 lbs.)
  • Projected Weight at Goal Body Fat:      209.6 pounds
  • Your RMR by Body Surface Area Method is:   1978 kcal/day
  • Your RMR by Fat Free Mass Method is:          2181 kcal/day
  • Your RMR by Total Body Weight is:    2756 kcal/day
  • Your RMR by Harrison/Benedict method is:      1994 kcal/day
  • Your Average RMR of all 4 Methods is:           2227 kcal/day
  • I Do Not Recommend You Average in
  • any 7 Day Period Less than:      1559 kcals/day
  • I Do Not Recommend You Eat Less Than This
  • More Than a Few Days a Month:         1114 kcals/day

Keep in mind you can get FREE access to Leanness Lifestyle Univiersty by using this special link at www.logicalloss.com/llu

Striiv Introduces Play – SparkPeople and Fitbit Join Forces

The new “Play” from Striiv syncs with your iPhone/iPad and does everything their previous unit does – and you can see your progress on your phone (or not). It's also cheaper than their previous version (I don't think it has the game like the previous version which made it cool for kids). This is sleek looking, and it more like a fitbit.

Speaking of Fitbits. SparkPeople (a great weight loss website) now makes it easy to track your fitness as it synchronizes with your fitbit, fitbit zip, etc. Both the Fitbit Zip, and the new Stiiv Play are under $100 (around $60).

Why I Had Three Days of Consistent Weight Loss

This past couple of weeks I've put together some consistently positive results. At one point I had three days in a row when the scale was moving in the right direction. The great thing about tracking your food and your exercise is you can go back and “Armchair quarterback” the results to see what the difference is between a good day and a bad day. Here are some of the things I found

Eat LessI Switched Up My Breakfast

I have said before that there really isn't anything fast about fast food. By the time you drive there, wait in the drive through line, pay and get your food. You could've easily cooked yourself something at home. For me, I was doing Egg McMuffins. I had read books that said this was one of the more healthier options on the McDonald's breakfast menu. Notice the don't say it's a healthy option. It's one of the better options on the breakfast menu. This is kind of like saying, “He's one of the better US Congressmen (we all know they are snakes).

My Egg McMuffin 370 is roughly Calories with 850 mg of sodium. I tried drinking Carnation Instant Breakfast (with Skim Milk is around 250 calories). However, this always had me starving by 10:30. I had heard how Cheerios is not a bad option for breakfast. I found some apple cinnamon, and went to town. The good news is one cup of this is with skim milk is 280 calories.

Wait, 90 calories made a difference? How is that? I believe that because I was not starting my day under the Golden Arches it started my day in a positive direction.

I Switched Up My Lunch

I was eating salads on my lunch that often topped the calorie charts at 520+ calories. These were premade and often I had a very small selection and ended up with a cob salad which has bacon in it. I loved the taste, and barely used any dressing. I started eating Healthy Choice Margherita which has 320 calories. A two hundred calorie difference was a nice chunk of change and I didn't feel hungry.

I Switched Up My Dinner

The big thing that changed here is I just quit eating out at night. The portions are too big. The sodium is too high. I cooked my own chicken breast, fixed a vegetable, and was full.

My Exercise Calories Went Up

Looking at my exercise calories, I was averaging around 4000 calories burned with exercise per week. This was increased up to 5000 – 6000. The big difference here is I used to have my office in my bedroom. I switched this and my office is now four blocks down the street. Now I get done with dinner, and grab the dog and walk him to my office. I do my work, and walk back. This means that 71% of the time I getting in my 10,000 steps. On the days I don't I'm still getting 8,000+.  I had days in September where I was only getting 2,000-4,000 steps in.

SHOCKING – I Ate Less and Exercised More and I Lost Weight

I know this is a shocking revelation. The good news is this is something I can DO. I cut close to 300+ calories a day out with food and boosted my exercise. These little steps are easy to recreate, and can be part of my lifestyle.

Music In This Episode

The other song is called “Doin' My Job” from the band Blackfoot, but have fun finding that in print. I got it off a greatest hits CD.

If You’re Not Hungry – FOOD IS NOT THE ANSWER

Today we talk about starting over. Its not a bad thing because we are doing something. We have not quit. I am trying to get some momentum going.

So here is where I am.

Weight: 205 lbs

Waist: 42.25″

Hips: 40.5″

Neck: 15.75

Sometimes we want to get the weight off NOW. Realize it took years to put this on, so if it takes MONTHS (and in some cases years) to get it off – thats the way it has to be. The good news is you are going to get it off. I went into some old diaries I had. Here are some entries:

1995 196 lbs.

1996 188 lbs. (I had ordered an exercise bike)

1997 192 lbs (apparently the bike was collecting dust).

1998 195 lbs. (notice only three lbs, but if you do that every year…)

1999  I don't know what my weight was, but I had ordered another piece of exercise equipment.

Start making changes in your life. I want to get to 180 by 6/19/08 I will be doing this by performing the following:

240 Minutes of Exercise a week

I'm not going to eat bread at restaurants.

I'm will drink water at restaurants.

I will incorporate more fruits and vegetables into my diet.

I will get at least 7 hours of sleep a day.

I commit to putting EVERYTHING I eat into my spark page.

I also talk about another podcast I heard where someone who went through bypass surgery, and the pain involved, and how they feel they might've solved the food problem without it. It was VERY interesting. For me, bypass surgery will never be the solution.

The above text is from 2008. It's 2010 and I'm 202.5 and I obviously didn't make it to my goal in 2008, but I'm back on the saddle and on track to lose weight and get back to 180. I know I can do it.

Email Bag

From Amy.

Q: Dave on your website I can't find where to become a premium member to get back episodes and sign up for your newsletter.

A: It doesn't exist anymore. I'm giving everything for free. There are still a few episodes on the blog that promote it, but I'm in the process of removing those.

Q: Do you have any plans to do another Biggest Loser 12 week challenge?

A: Yes. Do I know when? No. I'm listening to the audio from the last time we did it.

Q: Do you still recommend the Timex T5H911 HR monitor? I'm looking for one now. Also, is there such a thing out there that does both HR and step counts in one unit? I'm going to attempt the 10,000 step idea you speak of often. Right now, I have the Omron Pocket Pedometer model HJ-112

A: I liked the Timex Heart Rate Monitors as you could change the batteries on them without sending them back to the manufacturer. I know they make Heart Rate Monitors with pedometers built in, I need to do some research and get back to you on this. If anyone knows of one, please leave a comment or call and leave a message.

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