Mind Over Matter When Trying To Lose Weight

The mind is an amazing thing. More and more research is going on to try to understand it.

One interesting research is on the minds ability to handle will- power.

Studies are finding that the mind has a limited ability to handle self-regulation. In other words, it can only deal with so much will-power.

If you're cutting down on spending due to the economy...you may struggle cutting down on the amount of food you're eating. The mind goes into overload when asked to do both things!

Going out to dinner is a challenge for lots of people (me included!). If you want to be able to control the portions on your plate it's best not go window shopping for things you can't afford on the way to your restaurant.

Studies are also showing that your supply of will-power can be increased.

Doing any activity that requires will-power on a regular basis seems to increase the will power threshold.

Staying on your exercise program, working on controlled spending, taking on new sports or exercise routines, controlling your food portions all help you to be able to resist temptations more easily.

It makes sense.

So if you're trying to lose weight and control your spending be aware that it is tough to do that. It can be done but make sure you are giving yourself nice rewards while doing so.

The rewards don't have to be food or things!

You can write a list of things that are free and fun to fall back on. Spending time with friends playing cards, going outside and looking at the sunset or sunrise, playing with your pets are just a few ideas.


It helps to know that you aren't alone with the struggles you're going through on this crazy but fun journey called life.

I'll keep you posted on facts and theories that can help you enjoy your journey so visit me often!

Your fitness expert,

Lynn www.getrealfit.org

This May Explain Why You're Overweight

Science is a multi billion dollar industry. It's good we have the science industry discovering new answers for health issues.

A lot of research is being done on ghrelin, a hormone that causes hunger. A pill that controls it's affect on the obese is in the works.

There's a disorder called Prader-Will that may benefit from that pill. People with the disorder have slowed development, severe obesity and insatiable hunger. The scientists are linking the extreme excess of ghrelin in their bodies as one of the factors that may cause this disorder.

They also are finding that ghrelin helps with learning, memory and good mood. Those are very positive affects of the hormone so it's important to have a normal amount of ghrelin in your system.

They also know that lack of sleep increases the amount of ghrelin stored in the body and helps to explain why people over eat when they don't get at least 6 hours of sleep each night.

Some scientists have a theory that we were designed to be eating machines for survival. They think the people who had extra ghrelin in their systems were the ones who survived in the early days of our development.

Studies have been done supporting that our genetics play a large role on our size.

The thought is that we are born with a set point weight, the weight your body is designed to be. And that no matter how much we try to alter that, our bodies will find their way back to that weight.


Varying that weight by 5 to 10% is possible but more than that is difficult. I find some truth to that. When I get under my normal weight I get extremely hungry. When I'm above that weight I'm not as hungry.

It supports the importance of finding a realistic weight to maintain and that exercise is an important factor in weight control. Those extra calories you eat due to hunger can be burned up by exercise.

Staying active burns calories and develops active tissue, muscle, which burns calories while you're resting.

Studies show people who maintain a weight slightly above their ideal weight that exercise are far healthier than those at their ideal weight who do not exercise!

Those who yo-you up and down in weight have more health complications than those who stay at a consistent weight and include exercise, even if that weight is slightly above their ideal weight.

The lesson today is no pill is available currently for controlling ghrelin but you can have some control by getting enough sleep. You also have some control of your weight by exercising and staying active.

This information may support why people get depressed when they over eat and think more clearly on an empty stomach.

The levels of ghrelin are higher when you're hungry so the good affects of the hormone can be experienced as well as the negative ones.

The world is always gaining insight, knowledge and remedies to health disorders due to science. I'll try to keep you posted, so visit me often!

Your fitness expert

Lynn     www.getrealfit.org

Womens' Weight Studies

I just got my American Council on Exercise magazine and saw a new study on middle aged women and weight control.

The journal of the American Medical Association found that middle aged women require an hour of daily moderate-intensity exercise to maintain their weight. That doesn't include cleaning house and such, they state that means activities like walking, swimming and yoga.

They go on to say that is over what is recommended for health benefits. They are focusing on weight control for middle aged women. Younger women were not included in the studies.

They also say that's not possible for many women so a combination of exercise and eating fewer calories may be more doable.

That makes sense to me. I gained a bit of weight after my spinal surgery. I use to exercise far more than an hour a day. I tried to do just the 30 minutes once I was able to and I kept gaining weight. I love to eat!  I had to cut way back on my intake to get a hold of things.

The good news is that you can split that time up if you want to be able to eat the same amount of food you did when you were younger.

As we age we lose muscle mass so gaining weight comes with that. Making adjustments is important if you want to maintain a healthy weight.

I wanted to pass that on to you. Exercise is so important. Got to keep your body moving!

Feel free to leave questions and comments. I'd love to hear from you!

Your fitness expert

Lynn    www.getrealfit.org

How Accurate Is Your Scale?

There are some who say weigh every day and others who say never weigh yourself.

Those who don't want to weigh every day generally have a pair of pants or something to guide them as to their size: the same, bigger or smaller.

I personally weigh every day because I'm a horrible judge of my size. I love to eat too so I could run into problems if I'm not careful. I don't trust my pants because my husband is famous for shrinking my clothes in the dryer.

One issue I've had is just how accurate is my scale? My husband and I travel between Tacoma and Wenatchee so we have different scales at each house. That's been a problem for me because the scales are either different or I weigh more in Wenatchee than I do in Tacoma!

I was ready to throw out both scales and start over when I ran across a more sensible plan. I googled "most accurate scales" and found that many people struggle with the accuracy of their scales. A few shared that they have gotten on and off their scales and either lost or gained weight in seconds! The scales were not reading true.

I finally ran across a forum where a girl said she used a 10 pound weight to see if her scale was reading her weight correctly. What a great idea!

I started doing that and found that my scales varies how much the ten pound weight weighs. Now what I do is weigh the free weight then see if it's under or over what it is suppose to weigh and adjust accordingly.

That may sound picky but for those of us that are very small a few pounds makes a difference and for those that are trying to lose or gain weight accuracy is important.

I wanted to pass that tip on to you. I saw that many people want to know how to solve the "how accurate is my scale" problem.

So there you go! Now you too may not have to go out and search for the perfect scale.

Feel free to ask questions and leave comments. I'd love to hear from you!

Your fitness expert

Lynn   www.getrealfit.org

Calorie Needs Change As You Age

As we age our bodies generally require less calories. If you're extremely active this may not be the case but for the majority of us it is.

I just turned 59 and I'm recovering from a spinal surgery, two strikes against me as for burning calories. I'm so glad I weigh myself on a regular basis or I'd be very large right now. I have gained some weight but am still at a healthy weight due to my caution.

I'll be honest. I miss my food! I'm still eating all I like but in much smaller quantities. I see how one can gain lots of weight and think "I'm not over eating!"

I'm finding other things to do instead of eating. I try not to eat inbetween my 4 small meals per day. I have to measure my food because I've been able to eat large servings due to all the exercise I use to do.

I love food but I want to enjoy my life so compromise is needed. It's hard but I'm learning to be okay with it.

If you have this issue you are not alone. Most of us have to stay on top of the changes our bodies make as we age or if life takes another turn in some manner that slows you down.

Be good to yourself and stay at a healthy weight or get to a healthy weight. In the long run you'll be glad you made the sacrifices needed to obtain that.

Your fitness expert

Lynn www.getrealfit.org

Weight Control

Controlling weight can be so tough.

The holidays include lots of temptations. It's easy to buy into, "it's a holiday! the heck with controlling what I eat".

I actually did pretty well during the "special" days. My down fall is the aftermath when I have some time to myself. I have to literally find a way to make the things I know I shouldn't eat become distasteful.

I guess if you live alone it's easier to keep things out of the house but when you have a family it's more difficult to control what's in the cupboard.

I try to find something else to do when I want to over indulge. I'm writing in the blog now because the wonderfully salty chips are calling me. They're made with healthy grains and all but they add up in calories healthy or not.

Don't beat yourself up if you had a few rough days. Get back on the road to health and forgive yourself. Avoid the scales and eat less for a few days and then face that scale. I really believe in weighing. Otherwise it's easy to let things go too far. It's easy to stay in denial, "these pants must have shrunk".

I know there's more to life than watching your weight but if you don't watch your weight there may be less of life due to the diseases that come a long with poor diet and over weight.

It's a balance. 

Your fitness expert

Lynn www.getrealfit.org