Weight Loss Info Center

Even though I am back to working out with Debbie Siebers, creator of Slim in 6, I am still wearing my pedometer and my goal is 10,000 steps per day, which I usually meet or exceed.  When looking at that number, 10,000 steps seems overwhelming, so I have been keeping track of how I get that many steps in a day.

Getting kids ready for school.  I put my pedometer on as soon as I get out of bed (every extra step counts!).  I get up at 5:30, do my morning routine, and then get my kids up at 6:00 a.m.  and they leave at 7:00 a.m.  My minimum has been 1300 and a maximum of 1600 (if it’s a really hectic morning).  Steps gained:  1300

Taking breaks.  I work at home (most times in my pjs!), so taking-the-steps-instead-of-the-elevator advice or the park-as-far-away-from-work-as-you-can spiel doesn’t work for me.  My office is only about 10 steps from my bedroom and 10 steps from my kitchen.  My work also requires a lot of sitting at a desk, and since I work quite a few hours a day, I had to come up with a way to get in some steps.  I take lots of breaks!  No, it’s not always feasible, but it helps get the step count up.  I take a break and get something to drink, walk around, whatever I feel like doing.  Steps gained:  1000 

Working out.  I’ve noticed that my short 24-minute workout (Slim in 6’s Start It Up) gives me an extra 1300 to 1500 steps.  The longer the workout, the more steps I will get.  Definitely wear your pedometer when working out and log those extra steps - they count!  Steps gained:  1300

Talking on the phone.  I don’t know about you, but I cannot sit still when I am on the phone.  I have always been that way.  I have to be up moving around, multi-tasking or just moving in general.  Not sitting still while on the phone gives me at the minimum 600 steps.  If it’s a longer conversation, I log more steps.  Steps gained:  600

Vacuuming.  With 2 kids, I can definitely find a room to vacuum on a daily basis.  Steps gained:  at least 600

We’re about halfway to 10,000 steps!

Fixing dinner.  Self-explanatory.  Steps gained:  minimum of 800

Shopping.  Lately I have had to run to the grocery store at least 2 times per week.  Now, this is a great way for me to get in some steps because I am usually all over the store since there is no rhyme or reason to the way I shop.  For example, I may visit the electronics department once, go to the freezer section and remember I needed something else from electronics, and then go back, then resume shopping in the frozen aisles.  I get, at a minimum, 2,000 steps on one shopping excursion!  On days that I have no shopping to do, I find other ways to replace them.  Steps gained:  2000

Laundry.  Again, with 2 kids and 2 adults, there is always something to be laundered.  I usually get a minimum of 1,000 steps for about two loads of laundry.  However, if I really need the extra steps, I will place clothing that is already on a hanger on the bed and walk a piece at a time to where it needs to go.  Steps gained:  1000

Tidying up.  Dusting, putting away books and toys that are strewn all over the floor, hanging up coats, clearing out clutter - they all count!  Steps gained:  500

After school activities and play time.  Going for walks with my kids, play time, after school sports activities gives me a good many steps as well, usually with a minimum of 1,500.  Steps gained:  1500

Total steps for the day:  10,000+

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Researchers at the University of Georgia in Athens have found that DHA (one of the main omega-3s in fish fat) blocks the development of human fat cells. 

Although more research will need to be done in this area, those trying to lose weight may find fish oils as a natural supplement to help with their weight loss efforts instead of turning to diet pills or unhealthy eating patterns.  There are other health benefits in regards to fish oil, but from a weight loss standpoint alone, this is good news!

So how much should you add to your diet?  Experts suggest adding 6 to 12 oz. of foods like salmon to your weekly diet.  There’s also flax seed, walnuts, certain cooking oils, dark green vegetables, grass-fed beef, and then there’s always fish oil supplements.

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Many years ago, I thought that the basics of weight loss were the same for everyone.  That if anyone who wanted to lose weight would all follow the same plan, they would all lose weight.  I’m finding out as I get older, that’s just not the case.  Two people can both be on Weight Watchers and adhere to the plan with 100% compliance and only one will lose weight or one loses more than the other.

The same with exercise…I know women who workout doing exclusively cardio and lose weight.  If I only do cardio exercise, I lose nothing.  No inches, no pounds, and that’s with eating clean 100% all the time.  I have to incorporate weight training (or even do more weight training than cardio) for my body to respond.

So it makes perfect sense to me that a new study finds that…Not One Size Fits All when it comes to weight loss.  It’s not surprising that this study found there are those of us who are considered “compensators;” folks who either eat more because of exercise or eat more because we reward ourselves for exercising.  Raising hand - I’m guilty of both.  I have rewarded myself with food in the past, but not that often.  What I do find happening often is the fact that when I stick to my normal workout routine I usually do eat more because I’m starving after a workout. 

I think the best approach for women to take in regards to losing weight is finding both an eating plan and an exercise plan that works for them.  I mean our bodies are all built differently and when we choose our clothing, we try it on to make sure it fits.  Why not do the same when it comes to weight loss?

Here are some tips to find the right weight loss plan for you.

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I know, I know, weight loss is not supposed to be easy.  It takes blood, sweat and tears, right?  Not always.

I have been feeling under the weather again this week.  Well, it’s more than under the weather, but I won’t bore you with all the details.  Since I have been sick (again), I haven’t really had the energy to put into working out with Tony Horton and doing P90X.  Seriously, P90X takes energy and stamina and I just didn’t have it.  However, I found myself really missing my workouts.  So I got out my handy-dandy pedometer, blew the dust off, and snapped it on my waist band.  It didn’t surprise me that the first day I wore it, I only had around 3,500 steps.  I mean how can someone who is sick on the couch all day actually wrack up any steps? 

It just so happened that another mom I have become friends with and hang out with 4 times a week at cheerleading practice had been to the doctor and he told her that she needed to lose some weight.  So on the second day of wearing my pedometer, she suggested we walk around the field a few times.  I didn’t have a lot of energy, but I wanted to do something, so I decided to give it as much as I could.  My total steps at the end of that day were 7,300.  Okay, getting better.

We walked again Wednesday and my total steps at the end of that day were 11,500.  Awesome because I had been aiming for 10,000!  Now, since I have been sick, I really haven’t watched what I ate all that much this week, and actually even went to Applebee’s yesterday for lunch out with my mom and I probably had the worst lunch ever as far as fried foods, high fat, and loads of calories. 

I measured my waist yesterday and was down a 1/2 inch, and even though I don’t normally weigh myself and just go by how my clothes feel and the inches lost, I decided to jump on the scale this morning just to see where I’m at.  I’ve actually lost 4 lbs. since being at the doctor last Friday!  So 4 lbs. in one week just wearing my trusty pedometer and aiming to get at least 10,000 steps.

How cool is that?

To find out more about pedometers and weight loss and how to get started counting your steps, check out Will Walking with a Pedometer Help Me Lose Weight from the experts at Ivillage.

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