Strenua's World» Weight Loss

Making Every Step Count with Fitbug

Strenua — Wed, 26 May 2010 09:01:20 +0000

It’s been 10 days since I started my Fitbug challenge. I have religiously worn my bug all day everyday and I can see how it can be motivational as you become addicted to clocking up the steps. Through also wearing my GPS sports watch I soon discovered that around 2,200 of my steps are equal to about a mile. A mile that is of walking.

I normally walk 3.2miles to work which was clocking around 7,000 steps but one day I was late so had to jog the last mile. As I looked at my bug I was distraught to see I had only added 6,000 steps. I know that the bug only counts steps and as I was jogging my steps would have been longer and fewer, but I was disappointed that putting in more effort meant that I had less recorded steps.

Over the lovely sunny weekend I wore dresses where I couldn’t attach my bug to my waist band so I carried the bug in my shoulder bag but then forgot to put it on my clothes when I got to work. I was annoyed with myself when I realised I missed recording another 2,000 steps, but when I got home found I had the expected number of steps as if I had worn the bug all day. Obviously letting the bug bounce around in my bag wasn’t as accurate as wearing it on my waist so I will have to be careful about accepting the counts if it’s in my bag all day.

Although there are community challenges on the website to record the highest number of step count, ultimately the bug is there as motivation to keep me active and tone up so there is no point in trying to trick the bug as I would only be cheating myself. I will have to experiment this week though to see if jogging with the bug in my bag equals each other out and I end up with the same number of steps if I walked wearing it.

As this was my first week I didn’t have any goals I just had to eat as normal and record everything on the website. Unfortunately I got tonsillitis and for two and a half days I couldn’t swallow or eat or drink anything so I had nothing to update my profile with. Then on Sunday I get a text message saying ‘Don’t be a slug…Update your bug!’. Looking back it was nice to get the reminder text and know that Fitbug was still supporting and motivating me, although at the time I did want to text back ‘Leave me alone I’M ILL.’

In spite of my incomplete first week profile, Fitbug was able to make some recommendations of:

Step Target 19,500
Aerobic Step Target 6,600
Calories consumed 2,000

I’ll let you know if I manage to reach the targets next week. If you have already a Fitbug member then don’t forget I have set up a league for Strenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

If you wish to join me Fitbug.com are offering a 25% Discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.

Will catching the Fitbug keep me motivated?

Strenua — Sun, 16 May 2010 14:06:13 +0000

Whilst it is easy to decide to start being more active it is hard to keep motivated after the initial enthusiasm has worn off. Fitbug is a web based service which aims to keep you motivated to keep moving. Described as ‘a personal health and well-being coach’, Fitbug is a unique system that’s been designed to help individuals to achieve their weight, fitness and health goals within their everyday routine.

This week I received my Fitbug ‘bug’ which I am going to trial for the next 3 months. Fitbug.com is a place where you can record your nutritional intake, connect with the fitbug community through its forum and take part in activity challenges. You also have a ‘bug’, a more sophisticated type of pedometer which then talks to fitbug.com to update how active you have been.

Day one was just the ‘getting to know you’ phase. For the first week the program likes to get to know your normal activity level, what you normally eat and what your goals are. I had to complete the online questionnaire, admitting to my poor diet and as my goal is to tone up I had to record my hips, thighs, waist, chest and arm measurements.

I also have to record what I eat for at least 3 days in the nutritional area. This is an area that took quick a while to complete, although that I imagine it will get quicker as you develop your favourite food tab. The nutritional information for nearly 18,000 food products are already listed to select: 6,000 from Tesco, 3,000 from Somerfield and 4,600 from ASDA with 1,400 non branded food such as fruit and vegetables. However, I had to personally fill in the nutritional information from my Sainsbury’s Pizza and my Mars Bar (I admit my diet is bad) had more calories than were written on the packet. I presume this is down to brands shrinking the size of their products rather than the fitbug data being entered incorrectly so I will have to check the calories are correct when I add new foods to my nutritional diary.

The interesting part of the fitbug program is the ‘bug’. I’ve called it a pedometer but it is more sophisticated than just a step counter. It records what time you achieved the steps as well as if they were aerobic steps such as going for a brisk walk, or if they were just walking around the house. After 24 hours I had accumulated 23,000 steps with 16,000 being aerobic steps. This was achieved by my 3.2mile walk to work that took around 7,200 steps each way and 3 hours of teaching swimming that involved 5,000 steps. It does however highlight when you have been lazy or sitting down as I was on Saturday watching the F1 qualifying and then the FA cup final on TV. It clearly shows I didn’t do much between 1-5pm. But luckily I don’t have to feel too guilty this week as the program just likes to record a baseline of your average daily activity, although all the steps do count towards the community challenges. These include the Mount Everest Challenge and the Fantasy Footfall where your total monthly steps can pit you against other people from your country or county. You can also set up a mini league for your friends or Family so I have set up a league for Stenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

I’m planning on reporting back on how I get on with the Fitbug program over the next few months and will let you know how I have got on after my first assessment week. If you wish to join me Fitbug.com are offering a 25% discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.

May-Kit Happen and Support Exercise Is Medicine Month

Strenua — Mon, 10 May 2010 13:13:41 +0000

How many times do we hear a thin celebrity exclaim they are lucky because they are naturally slim and don’t need to exercise. With so much focus on our physical appearance and avoiding obesity, being active is in danger of now being seen purely as a way to lose weight or stay slim.

However, exercise should not only be considered as a method to lose weight but also as an essential tool in remaining healthy through treating and preventing illness and diseases. This May’s Exercise is Medicine™ Month, is a time for everyone to recognize, emphasize and celebrate the valuable health benefits of exercise and to May-Kit Happen.

Exercise is Medicine is a program launched in 2007 by the American College of Sports Medicine (ACSM) and the American Medical Association (AMA) and is designed to encourage American’s patients to incorporate physical activity and exercise into their daily routine. Whilst this program is being promoted primarily in the US it is a program which is applicable globally. According to the World Health Organization, one of the major challenges in the prevention of non-communicable diseases and in the promotion of physical activity and other healthy lifestyle choices is communicating the importance of action now in return for future benefits.

Exercise should not just be advised to the overweight but promoted to everyone for overall, life-long health. The U.S Physical Activity Guidelines suggest participating in at least 150 minutes of moderate-intensity physical activity per week, whilst the Australian guidelines are to put together at least 30 minutes of moderate intensity physical activity on most, preferably all, days. The UK current physical activity guideline for children is to achieve 60 minutes or more activity on 7 days a week. But with modern transport, technology and labour saving devices how many of us actually achieve these guidelines?

Aside from weight loss, exercise also provides the added benefits of:

better circulation, preventing heart disease, stroke and high blood pressure;
increases strength by helping to build and maintain bones, muscles and joints to reduce the risk of injury or osteoporosis;
improves agility and flexibility;
reduces the risk of diabetes and certain cancers;
promotes psychological well being and can reduce the risk of alzheimer’s disease.

Don’t forget to check with your doctor first that you are healthy enough to start exercising, they may also be able to provide you with a suitable exercise plan or classes in your area. Exercise is Medicine aims not only to promote exercise to the public but also to encourage doctors to prescribe it to their patients. Network members, including Strenua’s World, have committed to supporting the guiding principles of Exercise is Medicine:

Exercise and physical activity are important to health and the prevention and treatment of many chronic diseases.
More should be done to address physical activity and exercise in health care settings.
Encourage ACSM’s efforts to bring a greater focus on physical activity and exercise in health care settings.

If you are interested in learning how you can become more active in your life then sign up for the one-month Exercise is Medicine™ email series for the public. You will receive helpful tips on how to create a life-long exercise plan and stick to it, regardless of your age or current fitness level, easy-to-use resources and plenty of motivation to keep you moving.

Robert E. Sallis, MD, the chair of Exercise is Medicine, says ‘We all know exercise is not a magic bullet. It doesn’t guarantee you won’t get cancer or have high blood pressure. But research clearly shows exercise helps treat and prevent many chronic diseases including diabetes, heart disease, cancer and hypertension. Of all the measures that can be taken to prevent illness and disease, exercise is, by far, the most worthwhile. Whether you’re sick or healthy, young or old, fit or not, exercise makes you feel better almost immediately! The trick is to sustain a fitness regime. Help is out there. Support is available. Whatever it takes, just get moving!’

First Time Marathon Motivation – Pride, Health or Charity?

Strenua — Sun, 18 Apr 2010 13:57:19 +0000

Last autumn as I prepared for my upcoming marathon I contemplated what motivates us to participate in sport? Was it the ‘runners high’ associated with the release of endorphins; Was it Freud’s belief that sexual impulses motivate us to play sport; Or was it psychologist Rogers’ opinion, that we participate due to the need for love, acceptance and respect from others?

Thanks to the findings of a study into people’s motivations to run a marathon, presented at this weekend’s British Psychological Society’s Annual Conference, I now know the reason we run our first marathon is much simpler.

While at Temple University, Philadelphia, USA, Elizabeth Loughren from the University of Birmingham, UK recruited 507 women and 399 men first time marathoners (aged 18 to 72), who completed an on-line questionnaire.

The researchers found that men are more likely to run a marathon for personal goal achievement and competition reasons than women. Overall, the most frequently cited reasons for running a marathon were achievement of personal goals, such as ‘to finish the race in a certain time’, self esteem, such as ‘to feel proud of myself’ and health orientations, such as ‘to improve my health.’ All valid reasons which I think would apply to most first timers.

In looking at the women’s answers I found it interesting that this study was carried out in the USA, in answer to the question ‘How important were each of these areas in training for and running your last marathon?’. Women were more likely to run for reasons around psychological coping – ‘to improve my mood’, or life meaning – ‘to feel at peace with the world’ – or weight concern.

I understand the weight concern as I imagine that is a universal response from women. An extra 1lb in weight is apparently the equivalent of 5 seconds extra per mile, so just 6lbs can make the difference of over 13 minutes to a full marathon race, without any change in aerobic fitness. Even elite athletes would be conscious of maintaining an optimum weight, not just those who are hoping to lose a significant amount of weight through the marathon training.

I was however, amused by the other responses. During my time living in New York I would go for a run in Central Park being motivated by trying to overtake the men who think they are fit because can lift big weights but have no stamina or speed. Or I would run by the Hudson River when there was a pretty sunset. I wouldn’t know quite how to describe this motivation, but American’s I spoke to would often speak of how they run to ‘improve their psychological wellbeing’. This statement would support Loughren’s findings that the US respondents run to improve my mood’ or ‘to feel at peace with the world’.

I imagine if the study was repeated in the UK raising money for charity would be a higher priority for a first time marathoner. If people in the UK intend to run one marathon in their life they aim to complete in the London Marathon, which has become the largest annual one day fundraising event in the world. ¾ of competitors now run for charity and UK runners often speak of how raising money for a charity close to their heart motivates them.

Elizabeth Loughren commented: “We also asked the participants whether they planned on doing another marathon; approximately 70% of women and 79% of men told us they intended to run another marathon within the next six months or year.” I also found this very surprising, whilst people, including myself, do find running marathons addictive most people say never again, as it’s a once in a life time achievement. Or they say maybe when I’m 40. For 80% of men wanting to do another within 12 months is interesting, although unsurprisingly 85% want to run another ‘to lower my finish time’.

Another interesting finding was that a reason 74% would run another marathon would be ‘to include the race as part of a vacation weekend.’ Does that mean they would they book a holiday especially at the location of a marathon, or do they mean they would maintain their fitness and if they happen to holiday at a location holding a marathon at the same time then they would compete. Or does it mean that they had to sacrifice so much of their family life during this marathon’s training then the only way that their partner would accept them doing another one would be if the family got something out of it too, such as a weekend away.

With the Virgin London Marathon next weekend, it would be interesting to know what motivates the many UK based first time runners, and if after 26.2miles they would be so eager to run another.

Scientists and Slimmers Make Calorie Calculating Errors

Strenua — Thu, 26 Nov 2009 12:19:54 +0000

‘Slimmers, rejoice – those forbidden sweet treats or extra bags of crisps may no longer be off limits’. Whilst we have learnt to expect sensational headlines from tabloid newspapers, do we expect misleading opening paragraphs like this from papers such as the Times‘ or the Guardian’s version ‘Slimmers struggling to control their junk food cravings may be able to enjoy a few more fatty or sugary treats without guilt’.

Depending on which article you read in the press ‘Calorie count guidance may rise by a cheeseburger’ or ‘two bags of ready salted crisps’. Personally I would see it as 4 bananas, 8 apples, or 16 satsumas, but they seem less headline grabbing.

The headlines are based on a draft report prepared for consideration by the Scientific Advisory Committee on Nutrition (SACN). Current daily calorie recommendations are based on the ‘Estimated Average Requirement’ (EAR) published in 1991, but following a new method of calculating how much energy we use the SACN report suggests that even for inactive people this has been under estimated. The new findings imply that the current recommended daily intake of 2000 calories for women and 2500 for men could be increased by up to 16% so an extra 320 for women and 400 for men.

Whilst the report does acknowledge that the previous calculated EAR was incorrect, the authors do not suggest that everyone should be told they can eat more. In fact they suggest that education of people regarding calorie intake is necessary.

The report highlights that according to the National Diet and Nutrition Survey (NDNS) the amount of food people admit to eating is consistently below the previous daily calorie guidelines. However the NDNS and other surveys of the UK population show the number people classified as overweight or obese is increasing. This can probably be explained by a combination of excess eating and inactivity.

The SACN report actually states ‘The high prevalence of overweight and obesity in the UK population shows that, for the majority of people, energy intakes are in excess of energy requirements. It is important that the proposed Estimated Average Requirement values are not used to signal or encourage an increase in energy intake of the population as a whole: this would increase the prevalence and magnitude of overweight and obesity in the absence of a corresponding increase in energy expenditure’.

We are already aware that the energy requirements for an individual depend on a number of factors including age, gender, body size and composition, pregnancy, and physical activity. A petite, 70 year old sedentary woman is not going to need as much energy as a tall 35 year old mother constantly running around with her small children.

So unfortunately this research is only acknowledging there is a more accurate method for calculating energy needs and does not mean we are all given a green light to eat more. We probably underestimate just how much we eat already, so we should instead increase our energy expenditure to follow the recommended 30minutes of moderate intensity exercise 5 times a week, and ignore the newspaper headlines.

Fats, Proteins or Carbohydrates – What’s the best combination for a weight-loss diet?

Strenua — Mon, 03 Aug 2009 22:40:58 +0000

When choosing a diet to lose weight it seems that rather than eating a balanced healthy diet people choose to follow the latest celebrity endorsed diet programs with low scientific rationale but high novelty factor and media hype. These diets often emphasize eating high levels of protein, fat or carbohydrates.

There are scientific trials that have shown low carb-high protein diets provides more weight loss than high carb-low fat diets, but equally there are a number of studies that don’t show that effect. One study has shown that a low fat diet is better than a moderate fat diet, whilst others have shown that a moderate fat, Mediterranean style diet is superior to a low fat diet.

Whatever the diet, there is short term research out there to both support and disprove it. Now research published in the New England Journal of Medicine has examined the advantages of high fat, protein or carbohydrate diets over 2 years. Unlike other diet studies this one had a large number of participants (811), involved a high number of men (40%), and had good adherence to the diet by the participants (80% completed the 2 years study compared to normal diet studies where 40% drop out).

The participants were aged 30-70 years old with a BMI of 25-40. They were randomly assigned to one of four diets, with the percentage of energy from each food source being:

Diet 1: 20% Fat; 15% Protein; 65% Carbohydrate
Diet 2: 20% Fat; 25% Protein; 55% Carbohydrate
Diet 3: 40% Fat; 15% Protein; 45% Carbohydrate
Diet 4: 40% Fat; 25% Protein; 35% Carbohydrate

Each person was given a diet with a deficit of 750 calories a day as calculated from their resting energy expenditure and activity levels. Also 90 minutes of moderate exercise a week was prescribed.

Other goals of the diets were they should have

8% or less saturated fat,
at least 20% fibre,
150mg or less of cholesterol per 1000kcal,
carbohydrate foods with low glycemic index.

Typically weight loss is greatest 6-12months after starting a diet followed by a subsequent steady regain of weight. In this study at 6 months participants in each diet had lost an average of 6kg (7% body weight). The participants in each diet reported a reduction in calories of around 400kcal, although a mean weight loss of 6.5kg at 6 months corresponds to a reduced daily intake of approx 225kcal.