Can You Get Fit in Six Minutes a Week?

By Gretchen Reynolds

A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series of swim tests with surprising results. They had one group of rodents paddle in a small pool for six hours, this long workout broken into two sessions of three hours each. A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds, before being placed back in the pool for another 20 seconds of exertion. The scientists had the rats repeat these brief, strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming. Afterward, the researchers tested each rat’s muscle fibers and found that, as expected, the rats that had gone for the six-hour swim showed preliminary molecular changes that would increase endurance. But the second rodent group, which exercised for less than five minutes also showed the same molecular changes.

The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans, like that second group of rats, can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?

The answer, a growing number of these sports scientists believe, may be yes.




“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. In one of the group’s recent studies, Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.

Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. The short, intense workouts aided in weight loss, too, although Gibala hadn’t been studying that effect. “The rate of energy expenditure remains higher longer into recovery” after brief, high-intensity exercise than after longer, easier workouts, Gibala says. Other researchers have found that similar, intense, brief sessions of exercise improve cardiac health, even among people with heart disease.

There’s a catch, though. Those six minutes, if they’re to be effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala says. You’ll be straying “well out of your comfort zone.” That level of discomfort makes some activities better-suited to intense training than others. “We haven’t studied runners,” Gibala says. The pounding involved in repeated sprinting could lead to injuries, depending on a runner’s experience and stride mechanics. But cycling and swimming work well. “I’m a terrible swimmer,” Gibala says, “so every session for me is intense, just because my technique is so awful.”
Meanwhile, his lab is studying whether people could telescope their workouts into even less time. Could a single, two- to three-minute bout of intense exercise confer the same endurance and health benefits as those six minutes of multiple intervals? Gibala is hopeful. “I’m 41, with two young children,” he says. “I don’t have time to go out and exercise for hours.” The results should be available this fall.

Dieting is the practice of ingesting food in a regulated fashion to achieve or maintain a controlled weight. In most cases the goal is weight loss in those who are overweight or obese, but some athletes aspire to gain weight (usually in the form of muscle) and diets can also be used to maintain a stable body weight.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.^[1] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies.^[1] At two years all diet types cause equal weight loss irrespective of the macronutrients emphasized.^[2]

Types of dieting

There are several kinds of diets:

• Weight-loss diets restrict the intake of specific foods, or food in general, to reduce body weight. What works to reduce body weight for one person will not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for a variety of reasons, most people find it difficult to maintain significant weight loss over time. Among individuals that have lost 10% or more of body weight, only 20% are able to maintain that weight loss for a full year.^[3]

• Athletes participating in professional sports may sometimes undertake weight-gain diets to increase their body mass and gain advantage in their field.

• Individuals who are underweight, such as those recovering from anorexia nervosa or starvation, may adopt weight-gain diets which, unlike those of athletes, have the goal of restoring normal levels of body fat, muscle, and stores of essential nutrients.

• Actors, and people participating in similar activities, may pursue weight loss or gain in order to better portray a particular role.

In children and young adults

Receiving adequate nutrition through a well-balanced diet is crucial during childhood and adolescence. Some diets can deprive the body of necessary nutrients, for instance lipids. In addition, there are some indications that the harmful effects of starvation or extreme dieting during adolescence exceed the expected benefits, sometimes even leading to increased weight gains.^[4]

Research shows that putting children on starvation or extreme diets can be harmful. The brain is unable to learn how to correlate taste with nutritional value, which is why such children may consistently overeat later in their life despite adequate nutritional intake. ^[5]

Thermoregulation

As endotherms, humans expend energy to maintain their blood temperature at body temperature, which is approximately 37 °C (98.6 °F). This is accomplished by metabolism and blood circulation, by shivering to stay warm, and by sweating to stay cool.^[6]

In addition to thermoregulation, humans expend energy keeping the vital organs (especially the lungs, heart and brain) functioning. Except when sleeping, our skeletal muscles are working, typically to maintain upright posture. The average work done just to stay alive is the basal metabolic rate.

Physical exercise

Physical exercise is an important complement to dieting in securing weight loss. Aerobic exercise is also an important part of maintaining normal good health, especially the muscular strength of the heart.

Though the energy for muscle activity is primarily derived from the glycogen stored in the body, continued activity results in an increased use of the fatty acids as well. After the available glycogen stores are exhausted, fatty acids alone are used ^[7]. It is often recommended that muscle activity be maintained for 20 minutes or more for increased usage of fatty acids.

The energy burnt during physical exercise has only a limited effect on weight loss, since an hour of aerobic exercise for a man in reasonable physical shape would burn about 2 megajoules (500 kilocalories), which is equivalent to only 60 grams (2 oz) of fat.

Both aerobic and anaerobic exercise would increase the basal metabolic rate (BMR) for some time after exercising. This leads to an additional caloric loss.

Fat loss versus muscle loss

Weight loss typically involves the loss of fat, water and muscle. Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. Reducing even 10% body fat can therefore have a dramatic effect on a person’s body shape. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed.

Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is “0.8 grams per kilogram of body weight for adults.”

Excessive protein intake, may cause liver and kidney problems and may be a risk factor for heart disease.^[8]. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, it has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.

Energy obtained from food

The energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by individual factors, including body weight and hormones.

The effects of chewing, especially in elderly people, have been shown to affect the intake of micronutrients. However, there was no significant effect on the intake of macronutrients, such as sugars, fats, and proteins^[9].

Proper nutrition

Food provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins and trace minerals help maintain proper electrolyte balance and are required for many metabolic processes. Dietary fiber is another food component which influences health even though it is not actually absorbed into the body.

Any diet that fails to meet minimum nutritional requirements can threaten general health (and physical fitness in particular). If a person is not well enough to be active, weight loss and good quality of life will be unlikely.

The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients.

Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don’t menstruate) need to be wary of iron poisoning. Retinol (oil-soluble vitamin A) is toxic in large doses. As a general rule, most people can get the nutrition they need from foods. In any event, a multivitamin taken once a day will suffice for the majority of the population.

Weight-loss diets which manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have not been found to be more effective than diets which maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing).^[10] Extreme diets may, in some cases, lead to malnutrition.

How the body gets rid of fat

All body processes require energy to run properly. When the body is expending more energy than it is taking in (e.g. when exercising), the body’s cells rely on internally stored energy sources, like complex carbohydrates and fats, for energy. The first source the body turns to is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, where 65% of it is stored in skeletal muscles and the rest in the liver (totaling about 2000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When those sources are nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to make energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

Fats are also secreted by the sebaceous glands (in the skin).

Psychological aspects of weight-loss dieting

Diets affect the “energy in” component of the energy balance by limiting or altering the distribution of foods. Techniques that affect the appetite can limit energy intake by affecting the desire to overeat.

Cognitive Behavior Therapy has been effective in producing long term weight loss ^[11]. Judith S. Beck has been one of the most prominent practitioners and writers to bring this method to a popular audience.

Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of “fullness”). Exercise is also useful in controlling appetite as is drinking water and sleeping.

The use of drugs to control appetite is also common. Stimulants are often taken as a means to suppress hunger in people who are dieting. Ephedrine (through facilitating the release of adrenaline and noradrenaline) stimulates the alpha(1)-adrenoreceptor subtype, which is known to act as an anorectic. L-Phenylalanine, an amino acid found in whey protein powders also has the ability to suppress appetite by increasing the hormone cholecystokinin (CCK) which sends a satiety signal to the brain.

Weight loss groups

There exist both profit-oriented and non-profit weight loss organizations who assist people in their weight loss efforts. An example of the former is Weight Watchers; examples of the latter include Overeaters Anonymous, as well as a multitude of non-branded support groups run by local churches, hospitals, and like-minded individuals.

These organizations’ customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery-shopping and cooking.

Most groups leverage the power of group meetings to provide counseling, emotional support, problem-solving, and useful information.

Food diary

A July 2008 study, published in the American Journal of Preventive Medicine, showed dieters who keep a daily food diary (or diet journal) of what they eat lose twice as much weight as those who do not. The researchers concluded, “It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”^[12] Diet journaling software and websites have become popular to help people track calorie consumption, calorie burning, weight loss goals, and nutritional balance.

How to Lose Weight Fast

Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don’t go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.

Steps

1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
   • Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don’t forget to include the pats of butter or the spoonful of sugar in your coffee. It’s best to do this for at least a couple weekdays and a weekend; it’s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
   • Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don’t have calories listed on the container or for fast food meals. You don’t have to be 100% accurate, but you do want a good estimate of the number of calories you’re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone’s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.^[2]
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman’s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don’t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you’ll lose weight faster.
3. Seek out alternatives to the unhealthy foods you’ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
   • Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
   • Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they’re weight-loss gold.
   • Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you’re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you’ll need for these meals, and — except for a few snacks, of course — don’t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it’s easier to stick to your shopping list if you shop when you aren’t hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn’t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won’t mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages – and they come in many favorite snack food items!^[3]
6. Graze on healthy snacks. Just because you’re getting healthy doesn’t mean you can’t snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body’s absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit — as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don’t get enough. What’s more, if you’re chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you’ll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories — they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running — typically burning even more calories — with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won’t help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body’s resting metabolism, (the amount of calories you burn when you’re just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body’s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don’t be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don’t expect a miracle. Healthy weight loss can be achieved fairly quickly, but you’ll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you’re trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don’t actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable — it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
    • Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.^[4]
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully. ^[4]

Levi and Bristol at the Republican convention in September. (Paul Sancya/AP)

Bristol Palin gave birth to her much-anticipated baby son on Sunday, People.com reported this evening.

The first grandchild of Alaska Gov. Sarah Palin is Tripp Easton Mitchell Johnston, weighing in at seven pounds, four ounces.

When it was announced shortly after Gov. Palin was named John McCain’s running mate that her teenage daughter was expecting, it triggered national debates on teen pregnancy and marriage, abstinence education, the VP vetting process, the privacy of political families and, well, just about everything.

Bristol Palin is 18, as is her boyfriend of three years, Levi Johnston, a former high school hockey player. Both have dropped out of high school — she to complete her diploma through correspondence courses, People reports, and he to become an apprentice electrician, he told the AP this fall. They have said they plan to marry in 2009. (Johnston’s mother Sherry was arrested earlier this month on felony drug charges for allegedly selling OxyContin.)

Colleen Jones, who is the governor’s aunt, confirmed the news of the baby’s birth to People. “We think it’s wonderful,” she said. “The baby is fine and Bristol is doing well. Everyone is excited.”

So what is your New Year Resolution? To lose weight and get the shape you desire fast and keep to your plans to achieve your desired weight goal
successfully lose weight takes time, and you need to take the time to do it or you will become frustrated. Be patient.
Most of us find ourselves facing each New Year with the same 10 pound resolution or whatever our personal number is. Fad diets have failed us, many have tried and lost weight using the larger weight loss programs, such as Weight Watchers and Jenny Craig or Nutri Systems. I have friends who are in FA, (Food Addicts Anonymous). On thing has remained the same in my life, most of the people I know gain at least part of the weight back.

Right now Oprah Winfrey just announced that she has gained much of her weight back.
After years of dieting and having her own people, like her chef Rosie, ( I have this book, and the recipes are very good!)



Even Oprah, with all that money and resources has gained back part of her weight and struggles to keep it off. She even has her own trainer!

The problem or I should say challenge with losing weight and keeping it off, is you literally have to change what you do and that involves changing habits. One of the hardest things for us humans to do.

So lets start with just some basic ideas to help change a few of your habits in the New Year.

You can start your treadmill, or exercise bike, or just walking around your neighborhood.
These are easy and frugal ways to start changing habits and patterns you may have developed over the years.
A few ideas to jump start your New Year weight loss program are things like:

• Parking further away when you go out.
• Take the stairs instead of an elevator.
• Try to get out and do some yardwork for 20 minutes.
• Call a friend and start walking together, even if it is just once a week.

You can nurture your friendship and start your journey to fitness at the same time. Just remember, we did not get this extra weight overnight, and we will not lose it overnight either.

A few more behavioral tips to help you are:

1. Put down your fork between bites.

2. Drink a glass of water before you start eating.

(did you know that many times when you feel hungry, your body is actually telling you that it needs
some water?)

3. Eat half your meal, stop, and save the rest for later. ( I do this with large meals and I am amazed how mentally it helps me, and also saves me calories, since I usually only eat the 2nd half later rather then an entire new meal)

4. Eat slower, let your food "hit bottom"

5. Do NOT eat in front of the TV or computer. (this is really hard for me!)
Make your meal a time of peace and quiet and focus on your food. Many of us eat without thought.
We eat to feel better and distract ourself from our feelings.

6. Keep a food journal, ( another thing I always start but never stick too!)
Studies have proven people who wrote everything down, ate less and had better success at changing
their eating habits. I have been using fitday for years , it is free and I can look back at the last 7 New Years and see the same 10 pound resolution I have made all this time in my online journal there.


Hang in there, stay positive and remember, you only have one life and you can change and make it what it you want to be. Just start small, and keep building up positive actions, one small thing at a time. Try to make just a few changes, and pat yourself on the back as you make them.
Be proud of yourself for each step you make towards change. Change is hard and a lifetime of habits takes time to undo. It seems women especially are so hard on themselves. Please start your day off with some positive affirmations about yourself and what you want out of the day. This can change your whole day. Take that time for yourself, you need it. Best of luck and Happy New Year!




Looking old and used up and a bit scary!

Eek this is Anorexic for sure!

Britney Spears fighting the fat

Jimmy Kimmel pudgy, but Sara rocking the white belly button look

Pam need to take a shower and put some clothes on

Oprah says she gained weight, she is human after all!

Perez Hilton , I think he is thin now, but still mean.

Eat some turkey or something

Jlo looking pretty jiggy.

J-lo fat tummy

More child deaths linked to China’s melamine

Last Updated: Sunday, November 16, 2008

The Associated Press

The death toll in the melamine scandal may be higher than China’s government suggests based on a recent revelation that at least five more children died after drinking infant formula tainted with the industrial chemical.

One of the deaths that may be linked to the scandal occurred in Liti village in Henan province in central China’s wheat and corn flatlands.

Farmer Li Xiaoquan and his wife were the parents of baby twin girls, but tragedy struck just before dawn on Sept. 10 when one of the nine-month-old infants died of kidney failure.

The previous month, an ultrasound examination of baby Xiaokai’s kidneys at the Zhengzhou Children’s Hospital had found a stone in each kidney that was about the size of a small marble and two and a half times larger than what doctors consider a critical threshold.

Li’s family and doctors have never been able to confirm how she got sick.

But just a day after Xiaokai died, state media reported that the type of formula milk the infant used to drink had been tainted with melamine.

Xiaokai, older than her twin, Xiaoyan, by three minutes, was fed formula milk while the younger girl nursed on breast milk because their mother did not have enough for both, family members said.

Li said he first learned of the contamination scandal from a relative who watched the news on television.

Although the cause of his daughter’s death has not been confirmed, the grieving father puts the blame on the baby formula, which was produced by state-owned Sanlu, the diary at the centre of the contaminated milk scandal.

China’s Health Ministry said three infants died from drinking melamine-tainted milk and up to 50,000 were made ill.

Yet the deaths of Xiaokai and at least four other babies reported by the Associated Press have not been included in China’s official death toll, suggesting that the tainted milk scandal may have exacted a higher human toll than the government has acknowledged.



Nobody is suggesting large numbers of deaths are being concealed, but so many months passed before the scandal was exposed that it is likely that more babies fell sick or died than official figures reflect.

Families of uncounted victims unable to sue for compensation

The families of the uncounted victims of the scandal fear that the lack of an official verdict on their children's deaths means they will be unable to bring lawsuits and claim compensation.

Even though he is determined to sue for compensation from either the government or Sanlu, Li accepts that the chance of winning is "slim."

But that chance received a small boost last week when lawyers for dozens of families whose children were sickened by tainted milk decided to launch a class-action lawsuit against Sanlu, hoping to pressure Chinese authorities still dithering over compensation.

After weeks of discussions, the 15 lawyers decided to bundle cases involving nearly 100 families into a single lawsuit seeking medical and other expenses, payments for trauma and compensation for the families of those who died.

Since the melamine scandal was first reported in September, Beijing has confirmed that the Shijiazhuang Sanlu Group knew as early as last year that its products were tainted with the chemical and that company and local officials first tried to cover it up.

The government has promised free medical treatment to the children made ill and unspecified compensation to them and families of the dead.

But the Health Ministry, which is co-ordinating the government's response, so far declined to answer questions about the compensation plan and whether it was investigating deaths and illnesses not yet counted by the government.

Back in Liti Village, Li and his wife struggle to come to terms with the loss of their baby daughter — their grief compounded by the fact that they do not know where the infant is buried.

In some parts of China, the death of a child is considered a misfortune that can bring bad luck on a family and is best suppressed.

After her death, Li handed Xiaokai's body to his cousin and three other villagers.

They took her to the far side of the village fields and put her in a shallow grave under a path between rows of poplar trees.

No close family members were there and apart from the four men, no one knows where the baby girl is buried.

China Food Fears Go From Pets To People

By Ariana Eunjung Cha
Washington Post Foreign Service
Wednesday, April 25, 2007; Page A01

SHANGHAI — Something was wrong with the babies. The villagers noticed their heads were growing abnormally large while the rest of their bodies were skin and bones. By the time Chinese authorities discovered the culprit — severe malnutrition from fake milk powder — 13 had died.

The scandal, which unfolded three years ago after hundreds of babies fell ill in an eastern Chinese province, became the defining symbol of a broad problem in China’s economy. Quality control and product-safety regulation are so poor in this country that people cannot trust the goods on store shelves.

In China, more than 200 million farmers grow a variety of crops on plots of one to two acres, earning less than $200 a year.
In China, more than 200 million farmers grow a variety of crops on plots of one to two acres, earning less than $200 a year. (By Eugene Hoshiko — Associated Press)

Until now, the problem has not received much attention outside of China. In recent weeks, however, consumers everywhere have been learning about China’s safety crisis. Tainted ingredients that originated here made their way into pet food that has sickened and killed animals around the world.

Chinese authorities acknowledge the safety problem and have promised repeatedly to fix it, but the disasters keep coming. Tang Yanli, 45, grand-aunt of a baby who became sick because of the fake milk but eventually recovered, said that even though she now pays more to buy national brands, she remains suspicious.

“I don’t trust the food I eat,” she said. “I don’t know which products are good, which are bad.”
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Melamine Contamination in China (Updated: October 31, 2008)
	Topics on this Page Introduction Update on FDA’s Investigation FDA’s Warnings/Advisories News Updates List of Company Recalls Information for Consumers Information for Industry FDA’s Interim Safety and Risk Assessment of Melamine and Melamine-Related Compounds in Food FDA’s Testing Methods Other Resources Introduction On September 12, 2008, in light of reports from China of infant formula contaminated with melamine, the FDA issued a Health Information Advisory to proactively reassure the American public that there is no known threat of contamination in infant formula manufactured by companies that have met the requirements to sell such products in the United States. That advisory also warned members of Asian communities in the United States that infant formula manufactured in China, possibly available for purchase at Asian markets, could pose a risk to infants. No Chinese manufacturers of infant formula have fulfilled the requirements to sell infant formula in the United States. The FDA contacted the companies that manufacture infant formula for distribution in the United States and received information from the companies that they are not importing formula and do not source milk-based ingredients from China. In addition, the FDA -- in conjunction with state and local officials - continues to check Asian markets for food items that are imported from China and that could contain a significant amount of milk or milk proteins. The FDA has broadened its domestic and import sampling and testing of milk-derived ingredients and finished food products containing milk or milk-derived ingredients from Chinese sources. FDA has recommended that consumers not consume certain products because of possible contamination with melamine. A list of those products is below. Update on FDA's Investigation October 10, 2008: The FDA issued a product-specific Import Alert, which prevents certain products from entering U.S. commerce and provides another layer of protection to consumers. http://www.fda.gov/ora/fiars/ora_import_ia9931.html FDA's Warnings/Advisories The FDA is advising consumers not to consume the following products because of possible melamine contamination: Fresh and Crispy Jacobina Biscuits New! Koala's March Crème filled Cookies YILI Brand Sour Milk Drink YILI Brand Pure Milk Drink Blue Cat Flavored Drinks White Rabbit Candies Mr. Brown Mandehling Blend Instant Coffee (3-in-1) Mr. Brown Arabica Instant Coffee (3-in-1) Mr. Brown Blue Mountain Blend Instant Coffee (3-in-1) Mr. Brown Caramel Macchiato Instant Coffee (3-in-1) Mr. Brown French Vanilla Instant Coffee (3-in-1) Mr. Brown Mandheling Blend instant Coffee (2-in-1) Mr. Brown Milk Tea (3-in-1) Infant formula manufactured in China News Updates FDA Detects Melamine Contamination in Flavored Drink (October 6, 2008) FDA Updates Health Information Advisory on Melamine Contamination (Sept 26, 2008) FDA Updates Health Information Advisory on Melamine Contamination (Sept 23, 2008) FDA Updates Health Information Advisory on Melamine Contamination (Sept.20, 2008) FDA Issues Health Information Advisory on Infant Formula (Sept. 12, 2008) Company Recalls Everlasting Distributors Inc. Issues a Nationwide Recall of Fresh and Crispy Jacobina Biscuits Because of Possible Health Risks (Oct. 29, 2008) New! Lotte USA, Inc. Initiates Nationwide Recall of Koala's March Crème filled Cookies (Oct. 17, 2008) HUA XIA Food Trade USA, Inc. Recalls YILI Brand Sour Milk Drink and YILI Brand Pure Milk Drink, Because of Possible Health Risk (Oct. 10, 2008) Tristar Food Wholesale, Inc. Issues a Nationwide Recall of Blue Cat Flavored Drink Because of Possible Health Risk (Oct. 3, 2008) Mr. Brown 3-In-1 & and 2-In-1 Powdered Packets in Bag Coffee Mixes Due To Health Risk (Oct. 1, 2008) QFCO, Inc. Recalls White Rabbit Candy Because of Possible Health Risk (Sept. 26, 2008) Information for Consumers Frequently Asked Questions and Answers on Melamine and Melamine Contamination Information for Industry Letter to the United States Food Manufacturing Industry Regarding Melamine FDA's Interim Safety and Risk Assessment of Melamine and Melamine-Related Compounds in Food The FDA issued the results of its interim safety and risk assessment of melamine and melamine-related compounds in food, including infant formula. The purpose of the FDA interim safety/risk assessment was to identify the level of melamine and melamine-related compounds in food which would not raise public health concerns. For infant formula, the safety/risk assessment concludes that at this time FDA is unable to establish any level of melamine and melamine-related compounds in infant formula that does not raise public health concerns. In large part, this is because of gaps in our scientific knowledge. In food products other than infant formula, the safety/risk assessment concludes that levels of melamine and melamine-related compounds below 2.5 ppm do not raise public health concerns. This conclusion assumes a worst case exposure scenario in which 50% of the diet is contaminated at this level, and applies a 10-fold safety factor to the Tolerable Daily Intake (TDI) to account for uncertainties. FDA's Interim Safety and Risk Assessment of Melamine and its Analogues in Food Interim Safety and Risk Assessment of Melamine and Its Analogues in Food for Humans FDA's Testing Methods The FDA Field laboratories are using LC-MS/MS methods that are capable of determining melamine and cyanuric acid at levels of 0.25 ppm in powdered infant formula and other dairy-containing food products or ingredients. These and a GC/MS method for melamine and its analogues are: Melamine Methodology Determination of Melamine and Cyanuric Acid Residues in Infant Formula using LC-MS/MS Interim Method for Determination of Melamine and Cyanuric Acid Residues in Foods using LC-MS/MS GC/MS method for melamine and analogues Other Resources WHO web site on melamine CDC web site on melamine