Archive for the tag - losing weight

Exercise and Nutrition Plan

Researchers at the the Beth Israel Deaconess Medical Center released a study about obesity and weight loss.

Analyzing more than 4,000 obese individuals with a body mass index of 30 or more, researchers found that 63% were trying to lose weight. Forty percent of these individuals reported weight loss of 5% or more – and another twenty percent experienced weight loss of 10% or more. According to researchers, “This is great news because studies have shown that even a five percent reduction in weight can lead to improved health.”

Individuals are losing weight – but how?

The researchers found no association between use of fad diets, liquid diets, nonprescription weight loss pills, diet foods, etc. and actual weight loss. In contrast, people that exercised more and ate less fat were significantly more likely to lose weight. Moreover, researchers found an even stronger correlation between weight loss programs and actual weight loss – which may speak to the importance of structure in a weight loss regimen.

The study, which will appear in the April 10 issue of the American Journal of Preventive Medicine, is good news. Not only does it reinforce what we already know (namely, that fad diets and diets pills don’t work and that proper nutrition and exercise do work), but it also means that weight loss is accessible and affordable. Fad diets and diet pills can be expensive – but anyone can take a walk, be more active and modify their diet and portions.

The bottom line: When it comes to losing weight, nothing beats a healthy diet, exercise and the right mindset to support it. It’s that simple.

P.S. If you’d like more structure in your weight loss regimen, I recommend downloading your own copy of The Davey Wavey Weight Loss Program. Combining nutrition, exercise and a foundation of self-love, I have no doubt that this program will transform your life.

Started Exercise and Gaining Weight.

Dear Davey,

Five weeks ago I decided I need to change my life, and I started to do cardio and strength training.

I’m working out at least 6 days a week. I’m obese but I’m making progress and can lift much more weight than before. Every day I like to challenge myself physically and I’ve finally made it up to 25 minutes on the elliptical. My diet is not perfect, but I’ve been eating a lot healthier than before I started working out. Instead of eating one big meal a day, I now eat many small meals.

Everyone I speak to says I shouldn’t judge my progress by the number on the scale – however, it’s very discouraging to know that I have gained 3 lbs since starting 5 weeks ago. Because I’m so overweight, the number on the scale is such a huge issue for me. It has become an obsession! I think I’m starting to see a very slight change in the way my shirts fit – but I feel like I’m only going to be convinced that my hard work is paying off by seeing the number on the scale drop.

Is it normal to gain weight when exercising and how long you think it will be before I see the number on the scale start to drop?

Thank you,
Christine

Dear Christine,

Congratulations on being so motivated to transform your body and your life! It’s always an inspiration to hear stories like yours.

First of all, I’d recommend re-evaluating your gym commitment of “at least” six days a week. It’s not realistic – and more importantly, not sustainable – for an exercise beginner to commit to six days at the gym. And secretly, I’m sure you understand that this is true as I can already hear the frustration in your words. It’s been five weeks and you’re not satisfied with the results. This is the point at which many people experience burnout and ask themselves, “Why bother?”

By simply your workout routine down to three days a week, it will be much easier to make exercise a lasting part of your lifestyle. And that’s really what it’s all about. Three days a week is sustainable and it will yield fantastic results, especially for a beginner in your situation. And, over time, you can gradually increase that commitment.

Now let’s talk about the weight gain.

Don’t panic. Gaining weight when starting to exercise is very common. The first step is to determine if you’re gaining fat or muscle.

Since muscle is more dense than fat, it’s possible that you’re losing fat but gaining muscle. You said that you’re able to lift more weight than before, and so undoubtedly you’re adding muscle to your frame. To determine if your weight gain is fat or muscle, have a body fat test completed at your gym. In another 4 or 6 weeks, take another test and compare the results. If that’s not an option, you can always measure different parts of your body and record it in a journal. Every few weeks, repeat this process. If you notice that you’re losing inches but still gaining weight (or even staying at the same weight), you can know that your weight gain is muscle – and that you’re still losing fat.

You also may be gaining weight if you’re eating too many calories. I would encourage you to keep track of the calories that you consume. Use this formula to calculate your caloric requirement, and make sure that your meals are within that amount. As a person that has gone from one meal a day to several smaller meals (which is definitely smarter!), it may be that you’re overestimating your servings.

Certain medications or conditions also make losing weight more difficult – so it’s also worth touching base with your doctor.

And, at the end of the day, don’t give the scale more power than it deserves. It’s just one tool in a toolbox of many – and it’s far from the best way to measure your results. Congratulations again on your commitment, and I look forward to your progress! Keep us updated!

Love,
Davey

P.S. If you have a question for Davey, ask it! And for more information about losing weight, download The Davey Wavey Weight Loss Program.

The Davey Wavey Weight Loss Program is HERE!

The teasing is over: It’s finally here!

Just in time for your New Year’s resolutions, I’m thrilled to announce the launch of The Davey Wavey Weight Loss Programand a special discount for you!

More than six months in the making, I worked with a team of industry experts on this amazing program to transform your body and your life. It’s my first-ever program designed exclusively for releasing extra body weight, and I couldn’t be more proud of the finished product.

I was once overweight. For years during childhood, I struggled with weight problems, overeating and an inactive lifestyle. My journey to a healthier way of life was paved with many challenges – but where there are challenges, there are opportunities. And I learned a lot from my struggle.

Through this program, I’ll share what I’ve learned and help you create a workout program that burns fat and a nutrition plan that targets weight reduction. But above and beyond all of that, I’ll help you build a stronger relationship with your body. As you learn to love your body more, it becomes easier to make decisions that honor it – like exercising and eating smarter.

  • A complete, science-based exercise and nutrition program to help you release weight – whether it’s 20 pounds or 200 pounds – without sacrificing muscle!
  • The perfect solution for people of all fitness levels and ages – even if you don’t have access to a gym!
  • 100% sustainable. It’s about creating permanent, lasting results; if you’re looking for quick fixes or fad diets, then this program is NOT for you!
This program is already helping people transform their bodies and their lives – and I know it can transform yours, too.

Since I know you’ll love it, and because you’re such a loyal blog buddy, I have a special discount for you. Use discount code youtube during checkout to save 25%. This coupon expires January 5th at midnight, so be sure to snag your copy before then. AND, if you order before January 5th at midnight, you’ll also receive my Jock Workout exercise video series (a $59 value) for free!

    (Already have my Jock Workout and don’t need another copy? Email me l and I’ll give you a code for a 50% discount on The Davey Wavey Weight Loss Program.)

    Download this brand-new program today and start the new year with a renewed commitment to the most important person in the entire universe: YOU!

    Here’s to a happy and healthy 2012!

    348lbs And Needing Help.

    Davey,

    Just left the doctor’s office. I’m 348lbs, HIV positive and feel like my life is smacking me in the face.

    I don’t know how to eat though I can tell you I love food. I downloaded your program, any advise would help. Have to be honest though seems like it might be eaiser to step in front of a bus. My dad was a pastry chef I know what good pastry tastes like and now I’m supposed to eat cardboard? Like I said I need some help.

    John

    John,

    Stepping in front of a bus might be easier – but it doesn’t mean that you don’t have the strength to transform yourself and your life. Becoming stronger and healthier is a challenge, but it’s also an opportunity – and should you choose to put energy and effort behind your intention, there is no doubt that you’ll produce real results.

    As change first occurs on the inside, I’d invite you to build a stronger relationship with the body you currently have. Much progress can be made through forgiveness and gratitude. Write a letter of apology to your body; ask your body to forgive you for all the times you have neglected or abused it. Express gratitude for all the many important functions your body serves. Through both forgiveness and gratitude you’ll align yourself with real transformative power.

    As you re-learn to love your body, both nutrition and exercise become much easier. Making decisions that honor your body feels very natural.

    When I approach diet, I make the two following assumptions:

    1. No one wants to be hungry.
    2. No one wants to eat cardboard.

    If your diet plan violates either assumption, it’s going to be difficult to maintain. Yes, you’ll have to create a calorie deficit (more calories out than in), but you don’t need to starve or eat distasteful foods. I’d encourage you to eat smarter. Make wiser choices. Discover all the colorful and tasty foods that are both nutritious and delicious. Contrary to popular belief, delicious is not synonymous with unhealthy; there are plenty of healthy choices that will leave you salivating. Lean meats, fresh produce and salads are just a few. And fear not – eating wiser isn’t about eliminating pastry. It’s just about eating less of it. As a general rule, try to eat healthy 80% of the time.

    Beyond eating healthier, your body craves movement. And movement helps contribute to the calorie deficit that results in weight loss. It’s great that you’ve purchased my workout programs – but start small. Even doing a very small workout here – or just taking a few walks per week – will have a cumulative effect over time.

    Your body’s transformation will be the sum total of little changes done over and over again. Make those little changes in your relationship with your body, in the foods that you eat and in the movement or exercise in which you engage.

    You have the strength to create the transformation that you desire – but it’s up to you to muster it.

    Love,
    Davey

    P.S. I want to leave you with a quote by Marianne Williamson that says it all:

    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

    YES: Spicy Food Really Does Help You Lose Weight!

    Yesterday, I was talking with my good friend Jessica. She’s teaching English in Korea, and we were professing our shared love for a Korean food called kimchi. It’s basically a spicy pickled cabbage – and though it doesn’t sound great to most westerners, it’s delicious!

    Jessica mentioned that some Koreans believe kimchi possesses special powers. We both laughed, but then she mentioned that those special powers include weight loss. I told Jessica that there’s probably some truth to this belief, as numerous studies have connected spiciness to weight loss.

    According to the research, spicy foods do play a small but relatively significant role in losing weight. One study divided obese dieters into two groups. One group consumed spicy and flavored foods while the other group did not. The spicy dieters lost 30 pounds in 6 months, while the control group lost 2 pounds. Another study that was published in Physiology and Behavior looked at the effects of spices such as red chili pepper, capsaicin, black pepper, and ginger on metabolism and weight loss. Turns out, the spices boosted the metabolism of the dieters and increased the rate at which fat was burned.

    Beyond the metabolism-boosting benefits of spicy foods, researchers speculate that adding spices to otherwise healthy but often bland foods (like veggies) may make those foods more appealing. It’s also speculated that dieters consume less of a spicy food, and that smaller portions are more satisfying for our taste buds.

    The bottom line: Adding some cayenne pepper, Tabasco sauce, black pepper, chilies, hot peppers, etc. can be a great compliment to your diet or nutrition program. And if you haven’t tried kimchi, you gotta.

    Dear Davey: I’m Obese – MOTIVATE ME!

    Dear Davey,

    It’s a shame, really! I am a nurse and yet I am obese. I need all the help I can get. I am 5’6″ and 110kg (242 pounds). I am asking for your motivation and advice. I hope for a reply soon.

    From,
    Rowell

    Dear Rowell,

    Thanks for reaching out and recognizing that you need some help and support.

    First of all, it’s not a shame that you are obese. In fact, shame is the last thing you need right now. Added negativity will do nothing but weigh you down mentally, spiritually and physiologically. In actuality, it’s inspiring and wonderful that you are taking the first step in your transformation.

    Losing weight and cultivating a healthier lifestyle is a complex process that is different for everyone. It’s not as easy as eating certain foods and doing certain exercises. If it was, we’d all be walking around with 8% body fat. Releasing weight is a much deeper issue, and it’s requires using a different perspective than the one that gained it.

    For some of us, we gain weight as a response to abuse. Some of us are afraid subconsciously to be attractive. Some of us eat to sooth ourselves or deal with stress. Overeating is almost always a symptom of something else, and so it’s important to explore the root causes. If you don’t treat the cause, the weight loss will not be sustainable.

    Rowell, you are going to need more help and support than what I am able to offer in a single blog post. I’d recommend reaching out to a professional in your area, and connecting with a local support group – or an online community like Calorie Count.

    You also asked about motivation. I could give you a pep talk about the importance of exercise, but truly the best – and most sustainable – motivation comes from within. Imagine how your life would be different at your idea weight. Visualize yourself doing all the things you’ve wanted to do. And think about all the health benefits (as a nurse, you don’t need me to remind you of those) that your new lifestyle will bring.

    We only get one body for this human life of ours. Honoring our bodies with healthy choices is really an extension of honoring that life, and so I encourage you to take the initial steps in getting the support you need. And remember, all of us are rooting for you.

    Love,
    Davey