Week 3 In Review
Previously: A Wedding Workout

This week was a challenge to say the least when we found out the groom was called out of town on a two-week business trip. Between preparing his bags and getting groceries in the house, our well thought out plan has become a survival challenge.

We have been tracking our food intake using the mobile application for iPhone by WeightWatchers. Keeping track of everything that goes into your mouth is eye opening. Often times we say, “oh I don’t really eat that much when I am at work” but then one quick glance at my food diary reveals that I consume the majority of my calories for the day during one meal – lunch.

Trying to create a plan for while away on a trip (business or pleasure) is like trying to figure out why e=mc2. Good luck. But as luck would have it, the groom watched a fascinating series by the BBC on the flight over on 10 Things You Need to Know to Lose Weight.

Here they are:

1. Be more active. Yes the more you move the more calories you will burn. The more you burn, the less that stay on your body. Think you don’t have time? Why not do squats while talking on the phone at home? Take the stairs from the parking lot to your office – twice a day! Park in the furthest stall from the shopping store/center.
2. Take advantage if the “after burn” of exercise. Do you know that you only burn 1/4 of the fat during exercise and the remaining 3/4 during the next 18 hours? This is a great reason to feel good not only during your aerobic workout but know that even while you sleep your body is still working to lose weight.
3. High calcium dairy product helps to excrete fat.  This was new to me but with low-fat dairy products in your diet you will actually lose more weight then the same calorie diet that does not include these items. How does it work? Science has found that calcium intake increases the excretion of fat in feces. Nice, huh? But basically the calcium makes sure that less fat will be absorbed during digestion and instead you send it on it’s way. Better out of my body than residing on my hips.
4. Variety may be good for diversity but not good for our diet.You will most likely overeat at buffet restaurants by 30% just simply because you have more choices. It seems that our minds are hardwired to like choices and will try to sample it all, just because it is there. So say “no” to buffets or menus with sample choices, and instead opt. for a healthy full meal instead.
5. Eat healthy soup. Soup diets work and it is because the stomach feels fuller longer. We aren’t suggesting to eat only soup, but the study has shown that it will stay with you as much as one and a half hours longer and reduce your feeling of hunger.
6. More lean protein. It has been shown that lean proteins causes more PPY (digestive hormone that tells our brain we are full) to be produced therefore feeling more satisfied and hunger pains are controlled. Adding protein to your breakfast gives you a longer full feeling for the day.
7. Count your calorie intake.Using any method that is easy for you, record every piece of food that you eat during the day. The information you will gain is power over controlling your weight. Once you know how many calories you are consuming you will know how many you must burn to lose weight.
8. Don’t blame your metabolism. Most people do have a normal metabolism, it is just our excuses that are out of whack. We all like to blame something for why we can’t shed that 5 pounds, but expending energy blaming something chemical is just a waste of time that could be better spent being active, counting calories and losing weight.
9. Use smaller plates.We have been super sized in every way possible. Time to take some control back, and a very easy solution to controlling portions is to just use smaller plates. It is a visual thing and yes if you piled your food 6 inches high it would accomplish nothing, but the idea is to get fuller on a portion that is size appropriate for your body. Studies found that Americans eat typically 50% more than Europeans simply because our plates are 11-inches and the average European plate is 9-inches.
10. Don’t skip meals. You have heard it before and you know you should eat breakfast, but our brains are actually wired to alert us to EAT if we think we are hungry. So, don’t fool yourself into thinking you can save a few calories by skipping a meal. Eat regular meals to keep those basic instincts under control.

Bride to be says:

• Weight loss this week was 0 lbs (gained 0.3 lbs)
• Statistically most people gain on average 7 lbs on the mid-section per year from the time between Halloween to Christmas. I want to lose weight – which will be difficult. I am not taking this small gain as a set-back, but rather motivation to get focused for the upcoming holidays and lose that 1-2 lbs. per week that is my goal.

Groom to be says:

• Weight loss this week .5 lbs
• Traveling and eating out in a foreign place is going to be difficult. I have to try and walk as much as possible, and select healthy options while I am here.

Mother of the bride to be says:

• I am recording what I eat, and it is a great start for losing weight.

More on Utah-Wedding You Might Like:

• vow to WOW! A Wedding Workout
• From Vow to Wow: WeightWatchers Launches New Mobile App
• 52 Weeks to a Wedding Body Makeover