Lose 1lb. in One Week - Made Fit TV - Ep 58

Some comments:

Salmon and mercury: don't worry about your mercury levels with salmon -- vegetarian fish don't concentrate mercury like predators (especially tuna) do. Even tuna is supposed to be safe 1-2x weekly, though I prefer keeping it down to a few times a month. Wild is definitely better than farmed (both for you and for the environment).

BMR can be calculated based on standard formulas based on lean body mass, or weight, height, age, and sex. See http://www.shapefit.com/basal-metabolic-rate.html I prefer to use the value just as a sanity check. Track your body fat percentage every 2-4 weeks and see if you're trending in the right direction.

For soda: if you really need your bubbly fix, try soda water with lime or lemon. Even diet soft drinks aren't good for you, and water or tea is best.

Good tips, Jen!

Awesome podcast!!! I find this super helpful!!! Do you have a favorite lite bread? Wish they would make Ezekiel breads in a lite version,say 50-60 calories per slice instead of 80-90.

I don't eat bread often and tend to switch it up, so I don't really have a favorite. I would recommend you find one that is at least the most natural. If you can't find this in the lower calories ones, then just use half a slice of the Ezekiel bread.

Isn't it also important to note Jenny that people should first find what their maintenance caloric intake is before expecting to lose 1 lb a week by dropping 3,500 kcals over the week?

If they reduce their calories by 500 per day they still might be gaining weight over the week but just slower because they're still eating over their maintenance level so they're still consuming more calories then they are expending. That is better then nothing though!

You could eat normally as you do and note your weight on Sunday and then note it again the following Sunday and see if you gained. If you didn't gain or lose any weight, you're at maintenance more or less (I know you know this but speaking to everyone else) give or take a couple hundred calories. Also keep in mind any out of the ordinary cardio or activity for that week that may be influenced the results.

Once you find that out, drop those 500 kcal a day and yes those pounds will start coming off. Or, you could drop 250 kcal a day and increase your caloric expenditure by 250 per day to hit 500, whichever!

:D

To help people be more aware of the quantity of calories (or kilocalories) they’re consuming is my number one goal for Made Fit TV viewers. Finding out your basal metabolic rate (BMR) or resting metabolic rate (RMR) through metabolic testing is something I frequently mention for people to look into. Through testing, versus through an equation, it can provide an almost guaranteed way of knowing how much your body burns at rest and how much your body burns in various heart rates - eliminating the guessing game of how many calories to be consumed.

I agree completely that logging your caloric deficits every week is a great way for someone to start monitoring progress in reducing caloric intake!

Diving into the technicalities can be overwhelming for my target audience. That’s why starting out small and making minor changes in nutrition can make a big impact on people who find it a struggle. I aim to make it simple, convenient, and to the point so people don’t look at it as a complex, unattainable chore.

Where can you get the metabolic testing done to find your BMR/RMR?

I would recommend you see if your gym - or any nearby - administers testing, or even a hospital. Typically, your higher-end gyms do them like Life Time Fitness. I hope you're able to get one done because they're worth it!

Don't pickles have a lot of sodium though? And shouldn't you try to limit sodium also?

Yes... and Yes! Pickles are a better alternative because they have so much flavor and sodium that you can get away with using less - keeping your sodium intake in check. It's easier to over-do sodium-packed dressings, so this way with the pickles, you're more in control of your portion.

Glad you see the importance in this and for watching sodium intake. I will make sure I stress this to my viewers in the future. Thanks, Kathy!

I don't think I can go without any dressing...but I can do the fat free stuff now. It took a while to get used to it, but now I can't tell the difference.

I used to hate diet coke but now sometimes when I taste it, I can't tell the difference. I guess its just something you get used to.

Now, obviously you can't eat these things every day but the concept is sound. It's a matter of being creative with your choices and being smart about it. IMHO.

Great tip with the pickels instead of dressing!

I even put them in my salads from subway! They really do add a lot of flavor!