Monday, August 27, 2007
Read this article
Back in February I wrote about the perils of social drinking and weight loss (still a worthy topic). Back then I mentioned an article in More magazine by Laura Fraser which I enjoyed immensely. It is now available on-line, and can be read by clicking here. While you're at it, read this other article by Laura Fraser, about how exercise can help treat depression.
Peer Pressure
Have you heard the latest? Your friends can make you fat. A recent article in the New England Journal of Medicine published a study that indicated that friends (and family members) of obese people are more likely to gain weight themselves. Of course this study was quickly reported in the media, and variously analyzed, criticized, and applauded.
Of course these findings should come as no huge shock. It's a no-brainer that your social network will influence when, what, and how much you eat. How many women find themselves gaining weight when they are in a relationship or get married, as they adjust their eating habits to the more lavish appetites of a male partner? And friendships and social gatherings lend themselves to eating and snacking, as well as fattening foods such as movie popcorn, hamburgers, pizza, etc.
In the drug addiction treatment community it is well known that a drug user probably won't be able to maintain sobriety unless he or she disassociates from friends who use drugs and alcohol. "Lose your using friends" is a common mantra. Instead the addict is encourage to surround himself with clean and supportive companions, like those encountered in AA meetings and other support groups.
In theory, that would be a good solution for weight control instead. Eschew your pizza and popcorn friends, and hook up with salad and vegetable eating, exercise loving associates.
But as with everything in weight loss, it's not that simple. First of all, food, unlike drugs, is not something you can just give up. You need food to survive. Weight loss and weight control requires learning to make good choices in food consumption, not depriving yourself of food altogether.
Second, your food-loving friends and family are not law-breaking addicts who are going to lead you to a life of crime. They just like food. And food is, undoubtedly, one of the greatest legal pleasures one can consume.
Third, are we saying that everyone should ostracize obese and overweight people for fear that it might rub off? And what if I am an obese or overweight person wanting to be friends with a thin person (perhaps hoping that the thin-ness might rub off on me)? Should that thin person refuse to have anything to do with me in case my weight issues are a bad influence on him or her?
Furthermore, that thin person might not be such a good influence anyway. It is quite possible that this skinny friend eats just as unhealthily as your former fat friends, and would thus be just as bad an influence on you. Worse, perhaps, if skinny can't comprehend why you want to avoid pizza because it is just too hard to only eat one piece.
The real solution can only be social isolation. If I didn't go out with friends at all, or go to any parties, and spent all my spare time working out, then I wouldn't have any bad influences or temptations and I would get thin for sure. Well... that is true. My weight loss success is due in part to exchanging food-filled socializing for exercising, and limiting my exposure to fattening foods. I am able to refuse most invitations to go out to eat when it interferes with my commitments to running and working out.
But that doesn't mean I have isolated myself. I arrange the social events around the workout schedule, and judiciously allow myself a few occasions when I ditch the Y to hang out with friends. When I do go out I usually eat the foods I consider good for myself (and avoid most alcohol), even if my friends are having burgers and fries and yummy cocktails.
Maybe your friends will actively support you in your weight loss efforts, or perhaps they will subtly sabotage you by leading you into food temptation situations. It's up to you how you react. If you think your friends are going to damage your weight control, maybe you do need to question your association. But hopefully you can enjoy your friends' companionship while still making your own responsible food choices. Ultimately, having friends and social support can only be good for your mental, and perhaps physical, health. And who knows, maybe your good example will rub off on them!
Of course these findings should come as no huge shock. It's a no-brainer that your social network will influence when, what, and how much you eat. How many women find themselves gaining weight when they are in a relationship or get married, as they adjust their eating habits to the more lavish appetites of a male partner? And friendships and social gatherings lend themselves to eating and snacking, as well as fattening foods such as movie popcorn, hamburgers, pizza, etc.
In the drug addiction treatment community it is well known that a drug user probably won't be able to maintain sobriety unless he or she disassociates from friends who use drugs and alcohol. "Lose your using friends" is a common mantra. Instead the addict is encourage to surround himself with clean and supportive companions, like those encountered in AA meetings and other support groups.
In theory, that would be a good solution for weight control instead. Eschew your pizza and popcorn friends, and hook up with salad and vegetable eating, exercise loving associates.
But as with everything in weight loss, it's not that simple. First of all, food, unlike drugs, is not something you can just give up. You need food to survive. Weight loss and weight control requires learning to make good choices in food consumption, not depriving yourself of food altogether.
Second, your food-loving friends and family are not law-breaking addicts who are going to lead you to a life of crime. They just like food. And food is, undoubtedly, one of the greatest legal pleasures one can consume.
Third, are we saying that everyone should ostracize obese and overweight people for fear that it might rub off? And what if I am an obese or overweight person wanting to be friends with a thin person (perhaps hoping that the thin-ness might rub off on me)? Should that thin person refuse to have anything to do with me in case my weight issues are a bad influence on him or her?
Furthermore, that thin person might not be such a good influence anyway. It is quite possible that this skinny friend eats just as unhealthily as your former fat friends, and would thus be just as bad an influence on you. Worse, perhaps, if skinny can't comprehend why you want to avoid pizza because it is just too hard to only eat one piece.
The real solution can only be social isolation. If I didn't go out with friends at all, or go to any parties, and spent all my spare time working out, then I wouldn't have any bad influences or temptations and I would get thin for sure. Well... that is true. My weight loss success is due in part to exchanging food-filled socializing for exercising, and limiting my exposure to fattening foods. I am able to refuse most invitations to go out to eat when it interferes with my commitments to running and working out.
But that doesn't mean I have isolated myself. I arrange the social events around the workout schedule, and judiciously allow myself a few occasions when I ditch the Y to hang out with friends. When I do go out I usually eat the foods I consider good for myself (and avoid most alcohol), even if my friends are having burgers and fries and yummy cocktails.
Maybe your friends will actively support you in your weight loss efforts, or perhaps they will subtly sabotage you by leading you into food temptation situations. It's up to you how you react. If you think your friends are going to damage your weight control, maybe you do need to question your association. But hopefully you can enjoy your friends' companionship while still making your own responsible food choices. Ultimately, having friends and social support can only be good for your mental, and perhaps physical, health. And who knows, maybe your good example will rub off on them!
Wednesday, August 22, 2007
Definitely back on track
Finally, I can legitimately say that I've lost the weight I gained on vacation. I've been hovering around 160 for a couple of weeks now, and although I would prefer to be lower, at least I haven't been substantially higher for more than a minute or two. Now, to move back to my low weight before the Whidbey half marathon - which was about 155 (154 on one brief, fleeting day). It is a little frustrating to be working back to the point where I was saying, just 10 more pounds to go... but it's a process.
I've done this by eating pretty clean, as I promised myself more than a month ago, although I have allowed a few treats back in. In order to accommodate the occasional treats, I have been faithfully writing down everything I eat in a little notebook (which I carry around in my purse), along with the calorie estimates, so I can keep track of how close I am to my goal number of calories (1400) as well as my maximum daily number (1600-1700), and frankly, I'm usually a lot closer to 1600 than 1400. Luckily, part 2 of my plan helps with that. Part 2 is working out daily and (most importantly) working out twice a day as often as I can (at least three times a week). Working out once a day seems to keep me at a maintenance level but I don't seem to lose much!
This is what I do. I run for an hour or more in the morning on Mondays, Wednesdays and Fridays, plus one day on the weekends. On Tuesday and Thursday mornings I work out at the Y (40 minutes on the elliptical). Monday through Thursday, and occasionally Friday (as well as some Saturday mornings), I also try to do about 40 minutes on the elliptical at the Y in the evenings. In between I go to Pilates on Monday and Wednesday nights (usually), and yoga three to five times a week on Tuesday and Thursday mornings, Tuesday and Thursday nights, and Saturday mornings. I also try to walk as many places as I can, like to the farmer's market on Sunday mornings, or to the grocery store to pick up a few things or get a latte.
Back in July I ran my second half marathon, up in Anacortes. My time on this one was substantially slower than Whidbey. I attribute this to a number of things. First, a few extra pounds slowing me down; second, a foot injury also slowing me down; third, a very steep hill that everyone walked up, but undoubtedly cost me several minutes extra time; and fourth (most importantly), sometimes you're just fast and sometimes you're slower. I would also say that I wasn't as well trained for this one. Although I was still in fine shape, I only spent a month on specific race training, as opposed to three months for Whidbey. I think I need two good months of training, with long runs and practice races, to be at top shape for a half marathon. I'll keep that in mind next time.
I've done this by eating pretty clean, as I promised myself more than a month ago, although I have allowed a few treats back in. In order to accommodate the occasional treats, I have been faithfully writing down everything I eat in a little notebook (which I carry around in my purse), along with the calorie estimates, so I can keep track of how close I am to my goal number of calories (1400) as well as my maximum daily number (1600-1700), and frankly, I'm usually a lot closer to 1600 than 1400. Luckily, part 2 of my plan helps with that. Part 2 is working out daily and (most importantly) working out twice a day as often as I can (at least three times a week). Working out once a day seems to keep me at a maintenance level but I don't seem to lose much!
This is what I do. I run for an hour or more in the morning on Mondays, Wednesdays and Fridays, plus one day on the weekends. On Tuesday and Thursday mornings I work out at the Y (40 minutes on the elliptical). Monday through Thursday, and occasionally Friday (as well as some Saturday mornings), I also try to do about 40 minutes on the elliptical at the Y in the evenings. In between I go to Pilates on Monday and Wednesday nights (usually), and yoga three to five times a week on Tuesday and Thursday mornings, Tuesday and Thursday nights, and Saturday mornings. I also try to walk as many places as I can, like to the farmer's market on Sunday mornings, or to the grocery store to pick up a few things or get a latte.
Back in July I ran my second half marathon, up in Anacortes. My time on this one was substantially slower than Whidbey. I attribute this to a number of things. First, a few extra pounds slowing me down; second, a foot injury also slowing me down; third, a very steep hill that everyone walked up, but undoubtedly cost me several minutes extra time; and fourth (most importantly), sometimes you're just fast and sometimes you're slower. I would also say that I wasn't as well trained for this one. Although I was still in fine shape, I only spent a month on specific race training, as opposed to three months for Whidbey. I think I need two good months of training, with long runs and practice races, to be at top shape for a half marathon. I'll keep that in mind next time.
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