The 50 Million Pound Blog

 If you work in an office building, try to schedule at least one meeting a day with your colleagues as a “walking meeting.” If the weather is nice, go outside and enjoy the fresh air. If that’s not possible, simply walk within the building and try tackling a couple of set of stairs in the process.

A healthy lifestyle begins when we take advantage of opportunities to exercise, or just move, within our day. Be creative and find different ways to get your work and exercise finished. Besides, it can be refreshing to break the monotony!

Best ~ Dr. Ian

We sometimes get overly excited about our decisions to get started on healthy living. Our intentions are great... but when we dart out of the starting blocks at top speed, we typically end up burning out.

Instead of becoming victims of a vicous on-again/off-again cycle, our goal should be to set our minds up for the long haul.

We were reminded of this in a fitness blog that we saw this morning:

"Focusing first on exercise, some newbies tend to be overzealous, working out on every single machine in the gym, lifting far more weight than they can handle, and doing cardio at an intensity level that would make an Olympian beg for a break. While there's certainly nothing wrong with pushing yourself, a better approach -- especially when you're just starting out -- is to make incremental steps over time."

Speaking of the Olympics and setting expectations... many of us will pick up some motivation as the greatest athletes in the world compete for the gold... let's just not get hurt! Here's an excerpt from a story that ran in a Central Illinois newspaper:

"You can get inspired by the athletes at the summer games and resume an exercise routine or bring your activity to the next level without being hurt. ... ...  No matter what the exercise, start slowly and gradually build on your success."

Try to bring at least one meal to work with you every day. It’s all about maintaining better control of your food environment and reducing the temptation to stray from the eating plan. By planning a meal (as well as your snacks) and bringing it with you, you know what you’ll be eating and won’t have to search for what you need to meet the meal’s eating requirement.

Packing your own meal means throwing out of the window the excuse, “I had to eat the French fries because that’s all I could find.”

Best.

~ Dr. Ian

There are some great stories and tips related to healthy living out on various blogs we run across.

While we may not agree with all the issues bloggers write about, we still want to share information we come across that can be helpful to you. 

Not to mention, we all learn from each other as we strive to make healthier decisions.

That stated, click here to read a good post on how one Challenger was inspired by research to use her pen and paper to help her reach her goal.

And, click here to leave us your comments as well!

Eat multiple small meals and help increase your metabolism. It doesn’t sound right at first, but eating can actually speed up the metabolism that burns calories. It’s called the thermogenic effect of food (TEF), and it simply means that food requires some amount of energy to be digested.

Protein-rich foods tend to have a higher TEF which means they speed up the metabolism more. So eat smaller, multiple meals and burn more calories than you would by eating the traditional three larger “square” meals per day.

Best ~ Dr. Ian

Click here to check out the diet and exercise tools available on the site.

Did you know that those challengers who are on a Challenge team average 25% more weight loss than those who are not? 

Being a member of a Challenge team provides an excellent opportunity for you to feed off the energy of the group. 

You can compare your weight loss to other team members and work hard to pass that person in front of you. 

Challenge yourself to lose weight and watch as you advance towards the top of the team, one person at a time.

Being a part of a team also allows you to receive encouraging emails from your team leader. 

You can search and find teams that are located near you and then work to set up community walks and other group exercise events in your area. 

With over 10,000 teams currently formed you will be sure to find one that fits your style.  If not, start your own team and lead your fellow challengers to a healthier lifestyle. 

Let’s work together towards a healthier you, a healthier life, and a healthier tomorrow! 

CLICK HERE TO JOIN OR START A TEAM TODAY!

Tools to help you reach your goal.

Many of you have sent me e-mails over the last several months specifically asking me to suggest a diet plan that will help you lose weight. We have provided diet guidelines at 50millionpounds.com that give you an idea of what types of food are healthy and promote weight loss and what types of foods you should avoid.  We plan on updating the site in the near future and providing a more detailed 30-day plan that you can follow from breakfast to dinner and everything in between.

If you’re looking for a plan right now let me first say that there are several good programs out there that might work for you.  Because I don’t personally know your medical history, dieting history, allergies, preferences, etc., I can’t say which specific program is best.  However, I can advise you on what you should look for in any program you ultimately choose.  The 3 important criteria that a diet program should meet are as follows: (1) safe, (2) effective, and (3) sustainable.  These are three of the characteristics I considered when creating my diets, The Fat Smash Diet and The Extreme Fat Smash Diet.

My programs that I use on the TV show Celebrity Fit Club are like other good programs—they’re based on solid health and medical principles.  They are simple, easy to follow, and realistic.  If you want to lose weight more gradually, then you would benefit from The Fat Smash Diet which starts out with a 9-day cleansing detox.  Most people lose 6-8 pounds during detox.  However, if you’re someone who wants to lose weight quicker, but in a healthy way and be able to keep the weight off, then you’re likely to benefit from The Extreme Fat Smash Diet.

Physical activity is an important component to long-term weight loss and good health.  That’s why 50millionpounds.com is such a great site.  It gives you so many useful tools for your weight-loss journey.  It also gives you the opportunity to win great prizes.  We currently are giving away a $1000 gift card, $500 gift card, and iPhone to those who win our 1 year anniversary sweepstakes.  It’s so easy to enter.  All you have to do is log in to your account and enter your new weight.  Each time you do this your name is entered into the drawing.  Click here for details.  It’s as simple as that.

We are closing in on that 2 million pound mark as we near our April 7th anniversary.  Winning one of these great prizes as your record your new weight is a great way to celebrate the wonderful year we’ve all had on The Challenge!  Keep losing and sharing your stories with us.  Together we’re going to save lives and make history!

Yours in the Challenge,
~Dr. Ian

It helps having the right foods available on a moment's notice. Always keep a healthy snack at your desk or in your bag so that when the urge hits you don’t go to the vending machine and load up on sugary snacks that are high in calories and low in nutritional value. Healthy snacks include baby carrots, apples, yogurt, etc.

Eating healthy does not mean that we need to starve ourselves. Our bodies need the nutrients food provides to help get us through our day. The important thing is that we give our bodies the right kinds of food. Be prepared with healthy snacks and you’ll notice a difference in your energy levels.

Best ~ Dr. Ian

What's been working for you? Share your tips--you can post them here.

By this time, most of you have seen Dr. Ian's email from last week. Here's a reminder if you missed it:  

"We can get overwhelmed at times by our ultimate goals. Try setting smaller goals that will collectively propel you towards your dream weight or figure. Let me help you out—aim to lose 10 pounds over the next 10 weeks—by the end of April. Commit to the diet and exercise plan that will work for you. Remember to record your progress and let us know how you are doing."

Never forget, we are in this fight together. Back in November '07, we set a Challenge goal to reach our first million pounds... and we did it. Now we're setting personal goals, and we need one another just the same.

Let's make the right and healthy decisions to be ten pounds lighter by the end of April! Take a moment to navigate the tools and resources available to you for FREE on the site. Implement the plans that will help you drop your next ten pounds.

If you want to stop eating a large serving of food, then cut it in half. On the half that you’re not going to eat, sprinkle something you don’t like, such as pepper, ketchup, mustard—anything that will ruin the flavor and stop you from eating it.

The point is this: build up your self-control. Ruining the flavor may be extreme, but it will help you succeed as it proves that you do not need a pile of food to get full. And, in the long run, exercising your self-control will generate a lifestyle change by creating habits you can rely on for many years down the road.

Best ~ Dr. Ian

Try not to eat your meals on the run. The faster you eat, the more you eat, because you don’t give your stomach and brain enough time to register that you are full. This causes you to eat past your satiety point. Eat slowly and think about how much you’re enjoying the flavor and texture of your food.  

Eating should be a pleasurable experience. When you slow down, you get in tune with your body and know when you’re full. So be intentional and take some time to eat and enjoy your food. Self-control is critical to changing our lives, successfully.  

Best

~ Dr. Ian

The holidays are here and with them come great recipes and meals. I’ve read your blog comments and know that many of you are looking for some extra health tips. Here’s a handful you can implement this season and commit to through the New Year.

Healthy holiday and resolution tips:

• Eat four servings of fruits and vegetables (combined) per day. One serving is about the size of your fist.
• Keep up your exercise. Plan to exercise, anywhere and anytime, for 15 minutes a day three days a week. (It’s important to know and not exceed your maximum heart rate while working out. Here’s an easy calculation to find yours: 220 - your age = maximum heart rate.)
• Limit eating fried foods to no more than four fried servings of food per week.
• Switch to “brown” foods. Rotate brown rice and whole wheat bread or pasta into your recipes.
• Manage and reduce your stress by doing something you enjoy for 30 minutes every day.

Take a moment after you’ve read through these tips to plan how you can adjust your recipes or schedules to keep your healthy momentum moving!

Yours in The Challenge.
~ Dr. Ian 

Eat as many meals as possible sitting down without being distracted. Don’t eat in front of the TV or computer; instead sit down with friends or family and enjoy the meal as well as the company. Eating while doing something else tends to cause you to eat large portions and not truly enjoy the food or company with whom you’re sharing the meal.  

People who work in offices should try to avoid eating at their desks. It’s important to clear your mind and change your environment. If you are eating alone, try reading a good book, newspaper, or magazine. Implementing eating habits like this help keep you aware and in control of your diet, and will lead you to success.  

Best ~ Dr. Ian

Lots of high-calorie temptations await you at parties. Avoid the seduction of those fattening foods by eating a small meal beforehand. When you get to the party, not only will you be less hungry, but if you still have the urge to eat, you can snack on the healthier foods and avoid those that are guaranteed to add inches to your waist. This strategy holds particularly true for those upcoming holiday bashes.

I admit cutting back at parties is a big sacrifice. Making these decisions and creating self-controlled eating habits are the best way for us to lose weight and keep it off. The Challenge requires that we make critical changes to the choices we make. Let’s start making the right decisions, and we will build the control and confidence we need to change our lives.

Best ~ Dr. Ian

Go to the grocery store with a shopping list. This will help you be better organized to purchase only those foods that you need to stick with your eating plan. A prepared list will also help prevent you from impulsively throwing extra foods in your cart that are not on the list and full of unnecessary calories.  

Do some research and find tasty recipes that complement your plan. Pick out your favorite healthy snacks and recipes before hitting the store and then buy ingredients that you need to get you through the week. A little time and discipline will go a long way as you work towards your goal.  

Best ~ Dr. Ian

One way to lower your calories and increase the nutritional value of some of your foods is to switch to soy. This low-cost protein source has been consumed in Eastern cultures for centuries. Soy contains fiber, minerals, and isoflavones—nutrients that can be beneficial in fighting chronic disease. Try a soy patty instead of a sausage patty and you’ll cut the calories in half and more than double the nutritional punch. Good sources of soy include: tofu, soy milk, and soybeans.  

I know some of you think I’m crazy for recommending soy. The truth is that soy is delicious when it’s used properly. I understand it’s an unusual alternative for most, but soy is a smart choice when you consider all of its nutritional benefits. Making healthy lifestyles changes is adventurous, and sometimes you have to go for it! 

Best - Dr. Ian

We hear great questions from many of you asking for help in designing nutrition and exercise plans. Our team has developed some great resources for you to use. Be sure to check them out, and implement whatever you find useful.

And, always remember to consult your physician as you implement changes to your diet and exercise!

Keep up the fight, we’re making history together!

Writing down what you eat, how much you eat, and when you do your exercise is a great way to keep you on the right track. Jot down the times you feel hungry or tired or irritable just because you want that piece of chocolate. Journaling can be a great tool to keep you honest and expose the bad habits that are interfering with your weight-loss efforts. Don't look at it as a chore, but as a strategy to better understand your habits and a way to make smarter decisions.

Journaling can give you insight into when and why you do certain things or react in certain ways. Think of it in sports terms, journaling is part of what scouts do to learn their opponents and help the coaches devise a strategy to win the game. Similarly, we can learn to control our habits once we better understand ourselves.

The Ancient Greeks lived by the principle "know thyself" to get a handle on themselves and their situations. So I encourage you to journal and "know thyself" as you develop strategies to better your lifestyle. Best ~ Dr. Ian

Eating foods that have high water content can be a great way to lose weight. Watery foods allow you to eat as much as or even more than the calorie-rich foods and still get full on fewer calories. Foods that fit the bill include celery, cucumbers, lettuce, tomatoes, and squash.

The smell of BBQs have permeated the air and enticed us to indulge in some great food all throughout the summer. Along with BBQs, summer brings an onslaught of fresh fruits and vegetables that need to be included on your plate. Take advantage of these foods while they're in season... the flavor won't disappoint you. And, they are lower in calories which complements the changes you're making in your diet.

Changing your eating habits doesn't have to be a punishing journey into flavorless meals! Experiment by incorporating some of these watery foods into your recipes, or have them on the side to accompany your meals. Trust me... you'll enjoy it!  Best ~ Dr. Ian

Don't worry, be happy! That's important when it comes to losing weight. Several studies have shown that stress leads to all types of bad habits, especially when it comes to eating. If you reduce your stress, you have a better chance of being successful on an eating program and losing weight. Try meditating, doing yoga, listening to your favorite music, walking, reading a book, or any other activity that helps you relax. Stress reduction is also good for your cardiovascular system, so your heart will thank you as well!

Creating a healthier lifestyle stretches beyond diet and exercise. You have to pay special attention to your mind and soul as well. Make room in your busy schedule and find a moment for yourself. It doesn't have to be a lot of time- you can create an extra 10 to 20 minutes in your day by waking up a little earlier, have lunch on your own or even delay turning on the TV until you've had time to clear your mind.

You can manage your stress. Be intentional and find time to relax, and you'll gain a stronger perspective on what is truly important in your life.

Best ~ Dr. Ian

Too often we get bogged down with long-term goals. One of the best ways to succeed on an exercise program is to set weekly goals. There are all kinds of attainable goals you can set: complete four 45-minute workouts, ride 3 miles on a bicycle during 3 different sessions, jog for half of the time you would spend on the treadmill. The idea is to set smaller goals each week so that they will help you build to your larger goals. If you reach your goals for the week, treat yourself to a reward such as a massage or a new top you’ve been eyeing for your wardrobe.

Be realistic with yourself as you work on your weight loss target. Develop attainable, intermediate goals and build up successes that motivate you to keep going. Encourage yourself and others you know on The Challenge to create a rhythm, and commit to the steps that lead you to your desired results. 

Plan ahead for a busy day. This is critical if you want to be successful on the diet. If you're going to be busy at work and you know it might be difficult consuming all your meals at the right times, bring some healthy snacks that you can keep at your desk or in your locker. Try a small box of raisins, a small fruit cup, a couple of whole wheat crackers, a hard-boiled egg, or instant vegetable soup. Planning ahead will prevent you from giving in to the temptation of visiting the sugar-filled vending machine. This will save a lot of unnecessary calories!

Despite what you might believe or have heard, skipping meals will not help you lose weight faster; it actually shuts down your metabolism and your energy drops. Try eating small meals or healthy snacks every three hours to increase your metabolism. Portion-controlled meals will help you keep your energy up and assist you in losing weight.

Set yourself up to make healthy decisions-develop eating and exercising habits that complement your busy schedule. Take the time to plan ahead! Best ~ Dr. Ian

One way to keep cravings at bay between meals is to get a bag of ice chips and chew on them. Water has no calories, and the crunching of the ice can actually trick your body into believing it's eating something to quench the hunger pangs. It also helps you stay cool when summer heat's on the rise.           

We're going to need some of that ice when we head to Houston on June 30 because we've got a show that's hot! Destiny's Child founding member Kelly Rowland, gospel and soul singer Kelly Price, and R&B artist Omarion, will turn up the heat for a free afternoon of fun, fitness & live music at our Challenge event in downtown Houston's Hermann Square on Saturday, June 30th. There will also be an appearance and autograph session by Houston Texans defensive end Mario Williams. Join us for the fun and tell your family and friends to come out and help the community support this historic campaign to "give up the pounds, not the fight."

Dr. Ian's Weekly Tip

A tablespoon of mayo contains approximately 100 calories. An equal amount of yellow mustard contains only 10 calories. Your mustard choice can also make a difference. Brown, dijon, and honey mustards contain more calories than yellow mustard, but still many fewer than mayo.

Speaking of yellow, we're hoping for a bright yellow sun this coming Saturday, May 19, as our 14-city tour heads to Miami. Grammy Award-winning, hip hop artist Wyclef Jean will join me and radio personality Steve Harvey for a day of fun and fitness at Bayfront Park. Doug E. Fresh, Biz Markie and Florida talents, gospel singer Maryel Epps and saxophonist Al Johnson will also be on hand along with other guests to get people fired-up about The Challenge.

Our community is growing. Keep doing your part!

Dr. Ian

Dr. Ian's weekly tip

Exercising can be so much more productive when you have a regular partner who's doing it with you. A partner can push you when you start taking it easy and can also be a good source of friendly competition, helping you reach your goals while having some fun doing it. Workout buddies can also be a physical help, providing assistance if you need help lifting weights. Working out with someone can also help the time go by much faster. Make sure your buddy also signs up for The Challenge. Then you're both able to track your progress and reach your personal goals while also contributing toward reaching our 50 million pound goal!

*For more tips and healthy diet advice like this, also check out my new book, Extreme Fat Smash Diet, available online and in bookstores everywhere.