I can smell it, summer time is just around the corner. With the sunny, pleasant weather in season, many of you are taking your workouts outdoors. My question for you: are you getting just as good of a calorie and fat burning workout as you do in the gym? Without the gadgets on the cardio equipment, it’s more difficult to gauge things like speed and incline or resistance effort. One thing that helps you to keep your intensity at a weight loss level is a heart rate monitor. By keeping your heart rate in that calorie burning zone, you are optimizing your exercise efforts for weight and fat loss.
First, you need to determine what your optimal heart rate range is for weight loss. It’s typically a percentage of your maximum heart rate. To determine your maximum heart rate, just subtract your age from 220. The simplest way to determine your ideal calorie burning zone is between 40 and 80 percent of that maximal number. These are good guidelines to follow, with the higher end intended for vigorous exercise. There are also numerous online resources if you don’t want to do the math yourself. It’s important to note at this point that if you have any concerns about your heart and exercise, you should discuss them with your doctor. Any doctor recommendations would supercede the advice provided here.
Now, why is a heart rate monitor important? It tells you exactly how hard your body is working. If you are in the cardiovascular zone mentioned above, then your body is using its energy stores in a optimal capacity. When your heart rate is below the range, your body is primarily using carbohydrate energy stores, not fat. Fat metabolism kicks in around 20 minutes into exercise in the optimal heart rate range. On the flip side, if your heart rate is above the target zone, you might be over exerting and are at a greater risk for dizziness and nausea.
So now the question is which one to use. The ones on the cardio machines at the gym provide a guideline but run the risk of being inaccurate. Another issue with using those is your heart rate actually declines when you hold on to the grips for any length of time (ie your effort decreases). The best one to use is the one you WILL use. There are wristbands that work on their own. Others utilize a chest strap. Some cardio machines can pick up the signal from the chest strap, so that may be convenient. If you are outside enjoying a run in the sun, a chest strap with a wrist display works well.
Keep your heart rates up and burn fat!! See you at the gym!
Friday, April 27, 2012
Tuesday, February 7, 2012
Weight Loss and Food Logs
Hello again! Can you believe we are already a month into the New Year? Hopefully you are into some sort of a routine, now that the holidays (and Super Bowl) are in the past. When you take a look at how your health and fitness goals, where do you stand from where you expected to be? Are you behind, or stuck in a rut? A good way to figure out where the issue may be is to keep a food log. Now now, I know it’s a lot of work and very tedious. A food log is actually jam packed with useful information, regardless if you use technology such as an app or old fashioned paper and pencil. It helps to determine if you are in a caloric deficit (for weight loss) or surplus (weight gain). Let’s take a look at what it may tell you.
First of all, let’s define food log. This is a journal of what you eat, how much you eat and, sometimes, when you eat. Everything that goes in your mouth goes in the food log. This includes dressings and sauces, as well as water and gum. In keeping a food log, it’s important to record the amount of food. For example a burrito means something different if you make it at home versus grabbing it at some take out place. How much cereal is in a bowl of cereal? A detailed food log will help with this. If you are super diligent, record the time you eat what. This will tell you how long you are going between eating something and where your big meals fall over the course of a day.
Next, let’s look at what a food log tells you. Based on the above, it tells you how much you eat, and sometimes how often. If you take the time to look up nutritional information, the food log becomes invaluable because it describes what type of calories you are consuming. We’ve all heard about “good carbs” versus “bad carbs,” and same thing with fats. Knowing where your calories are coming from helps to solve part of the weight loss puzzle. A huge component in this is sugar intake. Sugar is everywhere, even in supposedly “healthy” items. A perfect example of this is those vitamin enhanced waters. Reading the label of one, it has 13 grams of sugar per 8 ounce serving. In that 20 ounce bottle, there are over 30 grams of sugar! A can of soda typically has 35-40 grams of sugar. Reduce your sugar intake by eating more complex carbohydrates such as whole grains or even swapping for protein – it will help your body function more efficiently and you will be less likely to suffer that “sugar crash.”
Finally, what’s the best way to keep a food log? It depends on your personal preferences and lifestyle. What is important is to make sure it’s an accurate representation of your diet for that time period. Logging your food right as you eat it helps to keep it up to date. Also, logging food may have the side effect of making you aware of what you are eating. You might be more likely to grab an apple instead of a candy bar if you have to write it down or input into an app on your Smartphone.
I would say give a food log a try – it can’t hurt anything and can tell you quite a bit about your eating habits. Keep up the good work, and I’ll see you at the gym!
First of all, let’s define food log. This is a journal of what you eat, how much you eat and, sometimes, when you eat. Everything that goes in your mouth goes in the food log. This includes dressings and sauces, as well as water and gum. In keeping a food log, it’s important to record the amount of food. For example a burrito means something different if you make it at home versus grabbing it at some take out place. How much cereal is in a bowl of cereal? A detailed food log will help with this. If you are super diligent, record the time you eat what. This will tell you how long you are going between eating something and where your big meals fall over the course of a day.
Next, let’s look at what a food log tells you. Based on the above, it tells you how much you eat, and sometimes how often. If you take the time to look up nutritional information, the food log becomes invaluable because it describes what type of calories you are consuming. We’ve all heard about “good carbs” versus “bad carbs,” and same thing with fats. Knowing where your calories are coming from helps to solve part of the weight loss puzzle. A huge component in this is sugar intake. Sugar is everywhere, even in supposedly “healthy” items. A perfect example of this is those vitamin enhanced waters. Reading the label of one, it has 13 grams of sugar per 8 ounce serving. In that 20 ounce bottle, there are over 30 grams of sugar! A can of soda typically has 35-40 grams of sugar. Reduce your sugar intake by eating more complex carbohydrates such as whole grains or even swapping for protein – it will help your body function more efficiently and you will be less likely to suffer that “sugar crash.”
Finally, what’s the best way to keep a food log? It depends on your personal preferences and lifestyle. What is important is to make sure it’s an accurate representation of your diet for that time period. Logging your food right as you eat it helps to keep it up to date. Also, logging food may have the side effect of making you aware of what you are eating. You might be more likely to grab an apple instead of a candy bar if you have to write it down or input into an app on your Smartphone.
I would say give a food log a try – it can’t hurt anything and can tell you quite a bit about your eating habits. Keep up the good work, and I’ll see you at the gym!
Wednesday, January 11, 2012
The Personal Training Experience
Happy 2012 everyone!! I hope you survived the holidays and are now back into the routine. How are those new year’s resolutions coming along? If you are going to a gym, I’m sure you’ve noticed an increase in your company. Many people make health and fitness goals at the beginning of the year, but aren’t quite sure of the best way to approach them. So they hit the gym for awhile, wander around the equipment, perhaps mimic the workouts of others and hope for the best. They might wish they had a better plan when they get to the door. This is where a certified personal trainer may come in handy. Now this may seem a little self serving, but I get several questions about the advantages of using a personal trainer. The items I’ll address here are the reasons some of my clients train with me.
One big reason for utilizing a certified personal trainer is accountability. When you have an appointment with a trainer, it’s like a meeting in the calendar. Someone else is expecting you, and you are paying them for their services, so you are more likely to show up. This is similar to a doctor or salon appointment for many, the scheduled session is an appointment and therefore needs to be kept.
Another reason is the knowledge a certified personal trainer can impart, especially for those that are less than savvy at the gym. Personal trainers know how to utilize the equipment in a gym for an effective workout. They know how to adjust the machines to fit the body properly. They are also skilled in proper form for exercises, reducing the chance of injury while working out. Many have nutritional knowledge that can help you reach your fitness goals. Trainers that are certified through an accredited national agency are required to maintain their certification through continuing education. As a result, they are up to date on the latest trends and techniques (and hopefully the benefits and potential drawbacks of each).
Lastly, certified personal trainers are able to provide effective workouts for their clients. People who invest in a personal trainer tend to enjoy reaching their goals sooner than if they did it on their own. Typically, the client doesn’t have to think about the workout, since the trainer is guiding them through one designed just for them. The trainer uses their expertise to ensure that the workouts are balanced and stepping stones to the client reaching their goals. This reduces the opportunity for muscle imbalance, injuries from improper form and wasting valuable time wandering around the gym.
Certified personal trainers are able to provide accountability, impart expertise and provide effective workouts. They are there to coach you along to your goals, and will be by your side every step of the way. If you decide to explore this option, do your research and find the one that is the best fit for you. In the meantime, keep up the good work at the gym! See you there!!
One big reason for utilizing a certified personal trainer is accountability. When you have an appointment with a trainer, it’s like a meeting in the calendar. Someone else is expecting you, and you are paying them for their services, so you are more likely to show up. This is similar to a doctor or salon appointment for many, the scheduled session is an appointment and therefore needs to be kept.
Another reason is the knowledge a certified personal trainer can impart, especially for those that are less than savvy at the gym. Personal trainers know how to utilize the equipment in a gym for an effective workout. They know how to adjust the machines to fit the body properly. They are also skilled in proper form for exercises, reducing the chance of injury while working out. Many have nutritional knowledge that can help you reach your fitness goals. Trainers that are certified through an accredited national agency are required to maintain their certification through continuing education. As a result, they are up to date on the latest trends and techniques (and hopefully the benefits and potential drawbacks of each).
Lastly, certified personal trainers are able to provide effective workouts for their clients. People who invest in a personal trainer tend to enjoy reaching their goals sooner than if they did it on their own. Typically, the client doesn’t have to think about the workout, since the trainer is guiding them through one designed just for them. The trainer uses their expertise to ensure that the workouts are balanced and stepping stones to the client reaching their goals. This reduces the opportunity for muscle imbalance, injuries from improper form and wasting valuable time wandering around the gym.
Certified personal trainers are able to provide accountability, impart expertise and provide effective workouts. They are there to coach you along to your goals, and will be by your side every step of the way. If you decide to explore this option, do your research and find the one that is the best fit for you. In the meantime, keep up the good work at the gym! See you there!!
Thursday, November 10, 2011
Eating Out and Losing Weight
Here we are again…almost in the holiday season! It’s a time when we tend to get out of our routines with extra events to attend and other things to do. This usually means it becomes more challenging to keep up with your weight loss routine and working towards those weight loss goals. I’m guessing that some of you will be eating out more between now and the end of the year, whether it’s long days at the office (including lunch at your desk), dinner business meetings, or getting together with friends and family. Eating out can be difficult to navigate and keep yourself on track, or at least to not lose any ground. Here are some suggestions that might make it easier to get through eating out while losing weight and being healthy.
First, prepare your mind. Take a look at the menu beforehand, preferably when you aren’t already hungry. I like to think of it the same as looking at a map before you get in the car: it tells you what you’ll see and what obstacles you’ll encounter. This way, you have the opportunity to select what you’re going to have before you sit down at the table, or run out to grab a bite. You can keep an eye out for ingredients that might be counterproductive to weight loss, such as cream based sauces and dressings and fried foods. If it’s available, look at the nutritional information as well. This might be surprising to you. One time, I was meeting a friend for lunch and was looking at the menu beforehand. Out of curiosity, I compared a cheeseburger and a chicken wrap. I was shocked to learn that the burger had significantly fewer calories than the wrap! That made my decision easy when I sat down and ordered.
Second, prepare your body. Drink lots of water before and during the meal. Not only will this make you feel less hungry when you order, it will help counteract the high amounts of sodium you are likely to consume. Make sure to include water during the meal as well, for the same reasons.
Finally, help your body process the food. A good cardio session before or after (not immediately, but perhaps the same day) has several benefits. It helps the body to burn some of those additional calories you ate, compared to what you might have prepared at home. All that sweat has to do with electrolyte balance, such as sodium. Plus, you’ll feel better for sticking to your regular routine.
Eating out doesn’t have to be the end of your weight loss plan as you know it. If you are prepared, choose wisely, and exercise regularly, the occasional meal out can be tasty and not a long term detriment to your goals. Check out those menus and educate yourselves!
Happy Holidays Everyone!!
First, prepare your mind. Take a look at the menu beforehand, preferably when you aren’t already hungry. I like to think of it the same as looking at a map before you get in the car: it tells you what you’ll see and what obstacles you’ll encounter. This way, you have the opportunity to select what you’re going to have before you sit down at the table, or run out to grab a bite. You can keep an eye out for ingredients that might be counterproductive to weight loss, such as cream based sauces and dressings and fried foods. If it’s available, look at the nutritional information as well. This might be surprising to you. One time, I was meeting a friend for lunch and was looking at the menu beforehand. Out of curiosity, I compared a cheeseburger and a chicken wrap. I was shocked to learn that the burger had significantly fewer calories than the wrap! That made my decision easy when I sat down and ordered.
Second, prepare your body. Drink lots of water before and during the meal. Not only will this make you feel less hungry when you order, it will help counteract the high amounts of sodium you are likely to consume. Make sure to include water during the meal as well, for the same reasons.
Finally, help your body process the food. A good cardio session before or after (not immediately, but perhaps the same day) has several benefits. It helps the body to burn some of those additional calories you ate, compared to what you might have prepared at home. All that sweat has to do with electrolyte balance, such as sodium. Plus, you’ll feel better for sticking to your regular routine.
Eating out doesn’t have to be the end of your weight loss plan as you know it. If you are prepared, choose wisely, and exercise regularly, the occasional meal out can be tasty and not a long term detriment to your goals. Check out those menus and educate yourselves!
Happy Holidays Everyone!!
Monday, July 18, 2011
The "Smart" Way to Count Calories
Well, here we are in the middle of summer already. Temps are hot, calendars are busy and swimsuits are everywhere. I hope you are enjoying a healthy summer full of fun!
As we know, weight loss is a numbers game: you have to burn more than you consume in order to lose weight. I mentioned in a previous blog that we tend to underestimate our calorie intake and overestimate our activities. These problems can be greatly reduced if you track them in some fashion. It used to be that the only option was a good old fashioned paper and pencil. Now with internet programs we have so many options at our disposal. If you are one of many with a “Smartphone” then you have the entire world of apps at your fingertips. There are tons of health and fitness apps out there, and many of them are free. The trick is to find the ones that work the best for you.
Let’s talk about calorie intake first. Take a look at your diet and generally determine the types of food you eat and where you eat them. Do you tend to grocery shop and make most of your food at home? Do you eat out quite a bit, even if it’s for work? Are there any unique, special foods in your diet that most people don’t typically eat? These all need to be considered when you are selecting a calorie counter app. If you eat out consistently, check to see if the app has those places and the foods you eat, or close substitutions. Apps that provide a place for you to save foods that aren’t in their database are a good idea, especially if you have a particular food regularly.
Next, take a look at your activities. If you are a walker/runner type person, there are specific apps that can tell you the distance of your chosen path. Many companies have apps where they have people demonstrate fitness activities from weightlifting to aerobic-type movements to yoga to, full workouts, to, well, you get the idea. Some of these apps may show you the number of calories, but others may not. For the purposes of calorie counting and balance (hopefully a deficit to lose weight), use the ones that you are most likely to use on a consistent basis.
The most comprehensive apps combine the two elements into one. The user can input their dietary choices via an extensive database, include activities such as exercise and even water intake. Once you input your personal information such as height, weight, desired goals, etc, they can help guide you. The ones used by my clients also show a calorie deficit/surplus for the day. Having all of your calorie information in one place makes it easy to click and input, versus going to several apps and trying to put it all together yourself.
Bottom line, as with many things, is to try a few and see what works best for you and your lifestyle. Make sure whatever app you select is one that you will use to help you reach your goals. It will help you be “smart” about weight loss!
As we know, weight loss is a numbers game: you have to burn more than you consume in order to lose weight. I mentioned in a previous blog that we tend to underestimate our calorie intake and overestimate our activities. These problems can be greatly reduced if you track them in some fashion. It used to be that the only option was a good old fashioned paper and pencil. Now with internet programs we have so many options at our disposal. If you are one of many with a “Smartphone” then you have the entire world of apps at your fingertips. There are tons of health and fitness apps out there, and many of them are free. The trick is to find the ones that work the best for you.
Let’s talk about calorie intake first. Take a look at your diet and generally determine the types of food you eat and where you eat them. Do you tend to grocery shop and make most of your food at home? Do you eat out quite a bit, even if it’s for work? Are there any unique, special foods in your diet that most people don’t typically eat? These all need to be considered when you are selecting a calorie counter app. If you eat out consistently, check to see if the app has those places and the foods you eat, or close substitutions. Apps that provide a place for you to save foods that aren’t in their database are a good idea, especially if you have a particular food regularly.
Next, take a look at your activities. If you are a walker/runner type person, there are specific apps that can tell you the distance of your chosen path. Many companies have apps where they have people demonstrate fitness activities from weightlifting to aerobic-type movements to yoga to, full workouts, to, well, you get the idea. Some of these apps may show you the number of calories, but others may not. For the purposes of calorie counting and balance (hopefully a deficit to lose weight), use the ones that you are most likely to use on a consistent basis.
The most comprehensive apps combine the two elements into one. The user can input their dietary choices via an extensive database, include activities such as exercise and even water intake. Once you input your personal information such as height, weight, desired goals, etc, they can help guide you. The ones used by my clients also show a calorie deficit/surplus for the day. Having all of your calorie information in one place makes it easy to click and input, versus going to several apps and trying to put it all together yourself.
Bottom line, as with many things, is to try a few and see what works best for you and your lifestyle. Make sure whatever app you select is one that you will use to help you reach your goals. It will help you be “smart” about weight loss!
Tuesday, March 29, 2011
Weight Loss Has Gone To The Dogs
I don’t know about you, but I’m ready for spring and warmer weather! I’ve noticed over the last couple of weeks, while I’m taking my dog out for a walk, that there are more and more people out walking their dogs. The dogs look and act like they’ve been released from a torturous winter indoors. I started to think about what the life of a dog looks like and realized we can learn a lot from them and apply it to a weight loss routine. I know it may sound silly, but when you observe their diet, exercise and sleep patterns, they have the keys to a healthy lifestyle.
First, let’s look at the food. First of all, there are the ingredients of dog food. In reading the ingredients for the food my dog eats, it includes things like salmon, rice, oatmeal and what appears to be a canine version of a multivitamin. It’s a balanced meal in one spot. Then, us humans portion it out for them. Whether the dog is a grazer or eats the bowl in one “sitting,” they have the opportunity to get the right amount of food. Then, there is the issue of treats. For dogs, we give them treats sparingly, every once in awhile. They typically get excited about a treat and it’s an important event they look forward to. Imagine if a human were to treasure a “treat” that way. And what happens when our dogs get fat? We decrease the portion size of good food, so they still get the nutrients and watch the amount of treats. Seems pretty simple, but then someone else does all this for them. For the humans, we can use the same approach: eat a balanced diet, watch portion size and have treats in moderation.
So I mentioned that more dogs are out and about these days. Quick question for you: how many times have you seen a dog NOT want to go for a walk or go to the park or join you hiking? They love to exercise, move around and even play with other dogs. Some time running around in the sun or jumping through water on a hot day and look like they are having the time of their life. Dogs know how to enjoy exercise. This one is probably the most difficult for humans to follow. My suggestion would be to find some type of exercise you thoroughly enjoy, whether it’s walking around a park, riding bikes or taking a Zumba class, maybe find a friend to join you for motivation!
Finally, there is the sleep component. When dogs are tired, they find a comfy place, lie down and go to sleep. Being the busy humans we are, sleep is often further down on the priority list, even behind exercise. Getting adequate rest is important for weight loss, since you need to recharge those batteries for another day.
For those of you that don’t know, I have a little dog named Izzy. She is five pounds (small for her breed) and skinny. She hates carbs, her favorite foods are salmon, shrimp and steak, she spins in circles everywhere she goes and curls up for naps about four times a day. I’m trying to adopt the Izzy way of life, except for the spinning – I’d get dizzy so I’ll just exercise a little more.
So let your weight loss go to the dogs!
First, let’s look at the food. First of all, there are the ingredients of dog food. In reading the ingredients for the food my dog eats, it includes things like salmon, rice, oatmeal and what appears to be a canine version of a multivitamin. It’s a balanced meal in one spot. Then, us humans portion it out for them. Whether the dog is a grazer or eats the bowl in one “sitting,” they have the opportunity to get the right amount of food. Then, there is the issue of treats. For dogs, we give them treats sparingly, every once in awhile. They typically get excited about a treat and it’s an important event they look forward to. Imagine if a human were to treasure a “treat” that way. And what happens when our dogs get fat? We decrease the portion size of good food, so they still get the nutrients and watch the amount of treats. Seems pretty simple, but then someone else does all this for them. For the humans, we can use the same approach: eat a balanced diet, watch portion size and have treats in moderation.
So I mentioned that more dogs are out and about these days. Quick question for you: how many times have you seen a dog NOT want to go for a walk or go to the park or join you hiking? They love to exercise, move around and even play with other dogs. Some time running around in the sun or jumping through water on a hot day and look like they are having the time of their life. Dogs know how to enjoy exercise. This one is probably the most difficult for humans to follow. My suggestion would be to find some type of exercise you thoroughly enjoy, whether it’s walking around a park, riding bikes or taking a Zumba class, maybe find a friend to join you for motivation!
Finally, there is the sleep component. When dogs are tired, they find a comfy place, lie down and go to sleep. Being the busy humans we are, sleep is often further down on the priority list, even behind exercise. Getting adequate rest is important for weight loss, since you need to recharge those batteries for another day.
For those of you that don’t know, I have a little dog named Izzy. She is five pounds (small for her breed) and skinny. She hates carbs, her favorite foods are salmon, shrimp and steak, she spins in circles everywhere she goes and curls up for naps about four times a day. I’m trying to adopt the Izzy way of life, except for the spinning – I’d get dizzy so I’ll just exercise a little more.
So let your weight loss go to the dogs!
Sunday, January 30, 2011
Weighing In On Selecting a Diet
I know, “diet” is a four letter word that most of us would prefer to not think about. Watching consumption of calories, carbs and so many other things can be a drag. The origins of the word “diet” literally mean “manner of living.” When looked at in that light, it could mean how and what you eat versus the negative restrictive regimens we commonly associate with the word. With all of the programs out there, it can be overwhelming to select the one that’s right for you, the one with the greatest chance of success with healthy weight loss and maintenance afterward. Here are a few factors to consider when selecting your next eating program.
First, let’s look at enjoyment of the foods included. Are these foods that you would normally eat simply because you like them? Your family is another factor in this – do your roommates, spouse, children, etc also enjoy these foods. This would eliminate the need to eat differently or prepare multiple meals.
Next, availability is a factor to consider. Are the foods in the diet readily available to you? For example, some programs use specific brands of food. Take a look to see if those foods are at the local grocery store. If not, what type of lead time is required to order them online and have them delivered. Your travel schedule is also something to consider…travelers may not be the best candidate for programs with uncommon foods.
As with almost everything else, cost is a consideration when selecting a plan. When looking over the plan, both as an overview and at the detail level, what is the cost associated with following the program? Some foods are only available at specialty grocers or via mail delivery, and may be more costly than foods available at big box grocers. Size of your family is also a consideration here, as the single person’s budget varies greatly from a family of five.
The final factor I’ll address here is the sustainability of the plan. When looking at yourself in one year, are you able to see yourself eating the same way, or have you reverted back to old habits in some fashion. As I mentioned earlier, a “diet” is a “manner of living.” Your eating regimen should be something you can maintain long term, with small tweaks to address your short term goals.
There are huge sections of stores that advertise dozens of different diets. Do your research and be sure to consider these points, such as enjoyment of food, food availability and cost and your ability to sustain a particular option. Making an informed decision will lead to motivation and a greater opportunity for success in reaching your weight loss goals!
First, let’s look at enjoyment of the foods included. Are these foods that you would normally eat simply because you like them? Your family is another factor in this – do your roommates, spouse, children, etc also enjoy these foods. This would eliminate the need to eat differently or prepare multiple meals.
Next, availability is a factor to consider. Are the foods in the diet readily available to you? For example, some programs use specific brands of food. Take a look to see if those foods are at the local grocery store. If not, what type of lead time is required to order them online and have them delivered. Your travel schedule is also something to consider…travelers may not be the best candidate for programs with uncommon foods.
As with almost everything else, cost is a consideration when selecting a plan. When looking over the plan, both as an overview and at the detail level, what is the cost associated with following the program? Some foods are only available at specialty grocers or via mail delivery, and may be more costly than foods available at big box grocers. Size of your family is also a consideration here, as the single person’s budget varies greatly from a family of five.
The final factor I’ll address here is the sustainability of the plan. When looking at yourself in one year, are you able to see yourself eating the same way, or have you reverted back to old habits in some fashion. As I mentioned earlier, a “diet” is a “manner of living.” Your eating regimen should be something you can maintain long term, with small tweaks to address your short term goals.
There are huge sections of stores that advertise dozens of different diets. Do your research and be sure to consider these points, such as enjoyment of food, food availability and cost and your ability to sustain a particular option. Making an informed decision will lead to motivation and a greater opportunity for success in reaching your weight loss goals!
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