When you run 2 or 3 miles in the AM is that your only workout that day?? I have just started running, I [...]]]> Sometimes I get into some pretty interesting conversations in email. This one all started with a question Brandi left on my A 5th Birthday 7 Mile Family Filled Weekend post last week…

When you run 2 or 3 miles in the AM is that your only workout that day?? I have just started running, I have completed 2 5K’s and I can run up to 5 miles. My pace is slow. I can run at a 5.5 to 5.7 on the treadmill. I just wonder if that is a good enough workout for me?? I feel like I need more cardio or something after I do only 2 to 3 miles? I have at least 35 more lbs to lose.

Hi Brandi – I usually run 2-3 and then do weights. In my opinion that is more beneficial then cardio-ing yourself to death.

I also don’t wonder if my workouts are "good enough" I do what I can when I can and that’s all. Once I cross the line into that type of thinking (like I have to do something or minimums or whatever) it’s not fun anymore. Again.. that’s just me.

Are you weight training at all?

I have just started to weight train. I say weight train, but I am not sure really what that means. I have started doing some of the weight machines at our local YMCA. In the past I have felt like I have "this much time" away from my family so I have always concentrated on cardio. But my weight isn’t coming off as fast anymore. I heard adding weight training will help me build more muscles which will help me burn more calories when I am doing my cardio. I have almost hit the 60lbs lost, but I still have a long way to go on my weight loss. I am still just above the 200lbs mark and I want so badly to be under 200lbs.

I would love any advice you can give someone like me. I love your blog, I found it right when I started my weight loss journey about a year and half ago. I do weight watchers, I don’t go to the meetings but a friend and I hold each other accountable. We have started to run together which makes the runs so much nicer!!!

I really enjoy running!! I am not real fast but I know I am increasing my time slowly.

Thanks for emailing me back so quickly. And…I like your new haircut!

Thanks!

Well you are weight training! I started on those machines too. Here’s the way I look at it… Cardio is good. It’s raw calorie burn but you can easily counteract that with what? 1 stinking cookie??

However, weight training has a more long term effect. You build more muscle and you will naturally burn more calories all the time. Not just at the time of the activity. Not to mention some of the side effects I experienced with weight trainings is more strength, confidence, muscle tone and a better body image.

Of course both is recommended and I’m not a trainer so take my opinion with a grain of salt.

Now, when it comes to weight loss I’ll say this until my dying day… It’s more about what you eat then your workouts. At least that’s been my experience. Many will probably disagree but working out or not if I’m on point (pun intended) with my food choices the scale starts to budge.

I hope that helps.

For almost a year now I have felt like I have the working out down pat. It is routine now and I really enjoy doing it. My eating has always been an issue. I am so much better about eating whole grains, vegetables, drinking my water, and really watching what I eat. But I know this is my down fall. The holidays, the parties, the celebrations —- that is where I fail every time. But I also know if I can’t learn to make better decisions I will never reach my goal! I have enjoyed emailing you so much! Thank you so much! I know you have been there and I know you understand where I am standing today. I do have one more questions. How often would you suggest a person weight train? Does a Core/Strengthening class count as weight training?

Brandi,

That is where I fail as well. It’s always been about my "diet" and I mean that the true sense of the word as "what I eat" or rather for me how MUCH I eat.

As for weight training anything where you are providing your muscles "resistance" is considered weight training, I believe. So any class called Core/Strengthening would probably fit the bill. I shoot for 3 days a week which is a common recommendation. I also try to mix it with cardio. For example, I’ll run 2 miles and then do 45 minutes of weights. That’s just over an hour workout so I don’t have to spend too much time at the gym.

According to the ACSM… "Do vigorously intense cardio 20 minutes a day, 3 days a week 8 to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week."

You got the cardio down. Now I’d just mix in 1 day of lower body machines and 1 day of upper body machines. That’s pretty much how I started. Oh! and I also try to vary the cardio now and then too. Try a spinning class or step. It could help your running too!

I stand by my philosophy that once it (all of it, exercise/eating) feels like work you won’t do it. So find a class you like that incorporates resistance or a friend that will brave the free weight room with you. I befriended a trainer. Best thing I ever did. ;) But in all seriousness don’t overwhelm yourself with a rigid schedule. Do what you can when you can. I just lifted weights for the first time today after a 2 week hiatus. Life happens. Do your best. And remember it’s your day to day choices that matter more then sticking to some program or plan religiously.

Again, hope that helps!!

— Does anyone else have any other advice for Brandi? Do you consider a morning run workout enough? How do feel about weight training?

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I’ve been on your website quite a few times in the past but this time something came over me and I felt compelled to email you… hopefully I’m not bothering you by doing this…

Anyways, I am a new member to Weight Watchers, i wanted some motivation so I was [...]]]>

Hi Roni,

I’ve been on your website quite a few times in the past but this time something came over me and I felt compelled to email you… hopefully I’m not bothering you by doing this…

Anyways, I am a new member to Weight Watchers, i wanted some motivation so I was reading your success story and noticed that you lost quite a bit more weight then I have in the first couple weeks… I weighed in yesterday for Week 7 and I have lost 10.6 to date… I am happy with the fact that I have lost the weight but I’m getting married and would just love to lose about 2lbs a week(nothing crazy :p)… I just wanted to know what you did/ate during your first couple weeks… I’ve been eating all my points and feel like maybe that’s the problem? but i read on your website that you used/use all of your points as well… I am aware that this may sound ridiculous, to some losing weight is losing weight its just I feel like I am trying hard and sticking to me points range daily! So any help you can provide me with would be great!

I really appreciate it! I also just want to thank you for your inspirational story and fantastic website full of resources ( I have already downloaded the weight progress chart)….

Thanks,
Maggie, a struggling bride to be on a weight loss journey!

Hi Maggie,

I’m so sorry for the late response. My life has been insane!

As for your question you aren’t going to like my answer. NEVER COMPARE! :) You really can’t compare and knowing what I ate won’t really help you. Our bodies are different, our situations are different. Remember I just had a baby so I might have had more much water weight then you. My starting diet may have been so drastically different I shocked my system, There are a whole host of variables to take into consideration. That being said, the best thing I did and what was so different about my diet when I started losing was eating small meals/snacks instead of large meals. I really went to a grazing style and that seemed to help the weight come off. You know, 1 point here, 3 there, then maybe a 5 point lunch, followed by a 2 point snack an hour or two later and so on.. That worked wonders for me. But again, our bodies are different and comparing will only get you frustrated.

I don’t think it sounds ridiculous but it does sound like you are not yet in the right mindset. You really can’t worry about how long it’s going to take. By putting those pressures on yourself you are adding a layer of stress that may trigger unhappiness, discontentment and frustration. Just keep doing what your are doing! Your new habits are working!

Hope that helps (even though I’m not sure I answered you :)

-Roni

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I watched [...]]]> Here’s the last installment of the Why Your Last Diet Failed You Book Tour. It was so much fun having Charlie stop by and I appreciate his help in answering your wonderful questions. I hope you had as much fun as I have during his visit. Let’s answer the last question…

I watched your video today with the discussion about water instead of diet soda. How do you feel about water with an added diet flavor packet, like Crystal Light, for example? Is that any better than diet soda? My biggest complaint about water is that is has no flavor, which is vaguely unpleasant…
Cathy B

Charlie

Dear Cathy,

Well, if it were completely up to me, I’d say, "Drink all the diet soda you want!" Diet soda is my one and only vice. (Everyone’s allowed just one, right?) I can think of worse things.

But let’s break it down. On the one hand, diet soda is 99% water. For that reason, I always drink 99% of the can and throw the rest out. Problem solved. But for those of you who do drink the entire can, what are the risks? First, there’s the artificial sweeteners. The jury’s still out on those, but I’m pretty sure, on the whole, we’re taking in way too much of that stuff. Then there’s the caffeine, most likely. Also sodium. Also acid. And last, but not least, the mysterious "natural flavors." (I can think of a lot of natural flavors I don’t want anywhere near my mouth.)

But your question was about flavor packets. Are they any better? Well, let’s just look at the list of ingredients:

• Diet Coke: caramel color, aspartame, phosphoric acid, potassium benzoate, natural flavors, citric acid, caffeine.
• Crystal Light: citric acid, potassium and sodium citrate, aspartame, magnesium oxide, natural flavors, lemon juice solids, acesulfame potassium, artificial color, yellow 5 lake, BHA.

I’m no chemist, but those lists look essentially the same to me. Just buy caffeine-free Diet Coke and now the only difference is lemon solids and nose-tickling bubbles.

I’m afraid in this situation, I’m just going to have to recommend two cases of Açaí juice. I have several boxes in my trunk now … hang on a minute. Roni?

Roni

Charlie, you crack me up! And your "only" vice… Hmmmm I can list at least 3-4 of my own so I find that hard to believe. Aren’t you always talking about burgers? :~P Here’s my take on on anything to drink that’s NOT water.

It’s a treat.

Diet or not. Alcohol or not. Water, in my opinion, is the only drink we need. When I hear people complain that’s it flavorless or taste bad I just think of all the aquired coffee, beer and scotch drinkers of the world. Even smokers? I know smoking is’t the same as drinking but think about it. How many people really like these things the first time the try it? Whether it is peer pressure, society, image, whatever they take up the habit and then their tastes begin to change. They teach themselves to like it. I’m convinced the same thing can happen with water.

Charlie

I like that! Getting people to start drinking water using peer pressure. "C’mon, Cathy, everybody’s doing it!"

Roni

Ha Ha Charlie… Seriously, you just need to start to drink it. You have to WANT to drink it.

Charlie

Or WANT to fit in with the cool kids. Either way works for me.

Roni

Glad that works for you Charlie. lol Even though you may not like it at first. After a few weeks your tastes will begin to change and your body will start craving it. That’s what happened to me and now I don’t even blink when the waitress asks me what I want to drink. "Water" is all I ever say. That’s not to say I don’t enjoy other beverages but if I had to guess, I’d say at least 80% of what I drink is water. Just think of all the calories and money I’m saving!

So to answer your question, I don’t think Crystal Light is any better then diet soda. I do think there are a few lesser evils out there but when push comes to shove I’d like to see everyone take up a water habit. However, it’s a choice and I agree with Charlie.

Charlie

You do?

Roni

Yes. As in I can think of worse things you could be doing to your body. If you want to drink diet soda, drink it, the world will not end and you won’t keel over an die. I just hope I can inspire you to give water a chance.

Charlie

Try Roni’s Weigh. :) In the immortal words of John Lennon: All we are saying, is give water a chance.

Click here to read part 1

Click here to read part 2

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Hi Roni!
My question is about maintaining… I have very similar stats to you.. I am 26 years old. I started at 213 lbs over a year ago and now i am at about 141-143, on any given day (you [...]]]> Part 2 of the Why Your Last Diet Failed You Book Tour.

Hi Roni!
My question is about maintaining… I have very similar stats to you.. I am 26 years old. I started at 213 lbs over a year ago and now i am at about 141-143, on any given day (you know how that goes) anyway… now that i have moved into maintenance mode- I find it difficult getting out of the weight-loss mindset. I have done well making adjustments like cutting out artificial sweeteners and opting for the higher calorie more natural versions of foods and also eating several smalls meals per day instead of restricting myself like i was before. My point is.. I could wake up every day this week and see 142 on that scale and be "sort of" disappointed that i didn’t lose weight.. even though i don’t want to lose any more weight!! I’m happy at this weight! How can i get my brain to accept that i am doing things the right way and its working! I guess my question is.. Why is it so hard to get into a healthy mind frame around maintaining weight. Thank!
-Casey-

Charlie

Greetings Casey,

First, I wouldn’t be doing my job if I didn’t ask the obvious question: Why are you still weighing yourself? If you’ve hit your maintenance level and you’re not eating six or seven pizzas a day, then there’s no real need to constantly check your weight. This would be like hiring a contractor to build you a house, and after it’s finished and you’ve moved in, you call him every day single day thereafter to find out if it’s still finished.

You’ve built your house. You’ve moved in. Now’s the time to appreciate it. If you’re sticking to the plan, feeling good about yourself, and can still pull up those skinny jeans, then forget about the number. Check it once a month, tops.

However, if you weigh yourself out of compulsion (like I do) then no frilly words of mine will cure you. At this point, take a piece of masking tape and cover up your scale readout. Using a sharpie, write "NOT TWO THIRTEEN" on it. Then continue to weigh yourself every day.

Roni

Now Charlie, being that you are a compulsive weigher I’m shocked by your response to Casey. You and I (and many other scale addicts) know it’s just not that easy.

Charlie

Not that easy? What do you mean? Just take a piece of tape, grab a marker, and tada! Problem solved! What could be easier?

Roni

If it’s so easy why don’t you do it Mr. I have every weigh in from 1979 graphed in my journal? Anyway, I wrote a little about this in my Scale Habits post. I went through this phase and it’s one of the reason I stopped weighing myself regularly. It didn’t happen over night. There was a time I thought I’d just always jump on the scale after my morening shower. Then slowly but surely as I got more confident my morning weigh in sessions became less and less. Then once I started weight training and gaining muscle I decided the scale would not be my measure of success anymore. I was now going to use my running and workout progress as things to strive for, not a particular number on the scale.

Charlie

I have to agree. While I’m still a scale addict, the number isn’t what I strive for, and it isn’t what defines me. Some days I’m up, some I’m down, and some I’m the same. After twenty years I’m okay with all that.

Roni

I think a good first step is to simply get on the scale a little less. Seeing that number every days just keeps you in the weight loss mentality instead of the maintenance mentality. Shoot for every other day for a week, then only twice a week. I bet you after a about a month you’ll fall out of the habit. And find comfort in knowing you can always go back to weighing yourself daily IF you need some accountability.

That being said, I really do LOVE Charlies advice of putting "NOT 213" on the your scale. I think I might go do that now! lol

Charlie

See? I’m not a total waste of space.

Click here to read part 1

Click here to read part 3

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Hi Roni. I love you (and your site) you seem so happy and positive. You’ll probably think I don’t really deserve to send you a question. I haven’t lost an amazing amount like you and the others Ive read comments from. But [...]]]> Sometimes a question comes through AskRoni that I must respond to immediatly.

Hi Roni. I love you (and your site) you seem so happy and positive. You’ll probably think I don’t really deserve to send you a question. I haven’t lost an amazing amount like you and the others Ive read comments from. But I am unhappy with my weight. Im 18 and I weigh 140 pounds. But I’m 5’3" so my BMI is unhealthy and it doesn’t suit me. And Im not pretty so it especially doesn’t look good. I want to lose 20 pounds to get my bmi a bit lower and to look better. I have replaced my lunch (what used to be a big meal) with salad and stopped snacking. I have been doing this for a month and going to the gym and I have only lost about 4 pounds! And I look exactly the same. I’m finding it hard to stay motivated. I used to get a thrill out of knowing I’m being healthier but this is gradually being replaced by desperation. Why is it taking so long? Thank you xx
Maddie

Maddie,

I had to answer you right away. Your email scares me, not because you haven’t lose weight but because you are so hard on yourself. I can feel your discontent with your body and I just wanted to reach out and give you a big virtual hug.

{{HUGS}}

Now. Chin up girl! I can’t answer why it’s taking so long. I wish I could. Our bodies are funny funny things and I just don’t have all the answers. That being said I want, I need, to share a comment with you that was left on the Fall in Love with the Process quote I posted this weekend. Abby shared her story and I think, I hope, you can find inspiration from it.

You comment on being good all weekend and still seeing the same body.
I got divorced 18 months ago, and have since then slowly worked on improving my lifestyle.

Fortunately, through continuous hard work…the little train that could, I have lost over 30 pounds. This in my 5′2” body is a lot of weight. I still need to drop another 20 to be a BMI 25.

The point is that, when I look in the mirror, I have to really focus on what I see, to not see the same person that carried the extra 30 lbs. But the reason I have been able to lose the weight is two fold.

One…I worked on first embracing myself fat. I looked in the mirror and took pictures and embraced what I saw then, I loved me, fat and respected every cottage cheese dimple on my thighs!!!

Two…this has been and continues to be a very slow, long, process, with lots of ups and downs, with continues struggles, and “successes” and “failures”.

What I have come to appreciate and conclude after all these months, is that unless I die, I will still be here, with or without the weight, I see older women,(i’m 35) who are continuously on diets, not willing or able to accept themselves, and I saw myself on that path. and realized that either I need to accept who I am, and see me for me regardless, or live a life of constant battle with weight loss and weight gain, and fat etc.

Now, I know that once I accepted myself the battle ended, the struggle ended, and so I was no longer depriving myself when I decided not to have the chocolate, I am more focused on the now, and choose not to have the chocolate, however, it has taken me 18 months to lose 30 lbs. That is on average 2 pounds a month, very slow, very slow, so guess what most of the time, I have said yes to the chocolate, sometimes no, the loss has been slow, but the gain, the strength I have achieved from my journey has been all valuable. I still need to lose 20 lbs. But this is not overwhelming at all. I know it will happen, probably in two years from now, but so what I will be 37 adn 38, and 50 and 60, so either i could lose the weight fast, which I could if i so chose to, but then I believe it will come back because I am not changing my life, I am on a diet. This way, it will take 2 more years, but when I reach my goal, I will already know how to maintain, because I am evolving as I am losing!!

Love yourself for your choices, that is who we are, not the body in the mirror…that is the outside world looking in, but how you see yourself is key to how much you will appreciate or sabotage you!!!

Maddie, as Abby states in her very inspiring story you have to accept YOU. It really is the first step towards reaching your goals. I know it’s so much easier for me to say then it is to do. I was 18 once and hated my body. I’ve been there. For me it took age and having a child to finally accept myself. Please don’t wait that long. Life is too short. You are beautiful because you are YOU and that is all that matters.

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Topics included in this video…

Podcast Version (Audio Only)

Links mentioned or [...]]]> I recorded 2 sessions a few days ago and finally got a chance to get one online today.

Topics included in this video…

• Eating in Front of Friends and Pushy Grandmas
• Restricted Cal Diet
• Pro-Blogging Advice
• Eating and Working out

Links mentioned or that you may find interesting…

• Blissdom ’09 Conference
• When Harry Met Sally Picky Ordering Scene
• The Complete Beck Diet for Life
• Tina’s Carrots ‘N’ Cake blog!
• ProBlogger/Darren Rowse My Fav ProBloggig blog
• What to Eat Before You Work Out
• The BIG secret recipe… now it doesn’t seem that impressing but I was psyched about it at the time! :)

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