Tuesday, October 23, 2007

To Exercise or Not to Exercise... that is the question.

One of the selling points of the Kimkins program is that exercise is not necessary for weight loss. In fact, this quote from Kimmer shows the viewpoint of the program on a regular exercise routine:

"Did you know exercise doesn't work? Nope. I know you're shocked! It's the most common fallacy in the diet business -- work out and lose weight. Are they serious?

Check any exercise calculator. A 200 pound woman who walks 2 miles a day will only burn 175 calories! This means it will take 3 weeks of daily walking to lose only 1 pound!!! Just 1! Walking 2 miles every day!

Here's the math: 175 calories x 20 days = 3500 calories (1 pound)

This is why the Kimkins Diet is a weight loss Super Star! Kimkins is thermogenic. You burn more calories than regular "slow" diets -- and it works without exercise! It's true! Kimkins members typically lose 5% of their total body weight in the first 10 days! Wow!

It's your choice: Depend on exercise to lose 1-2 pounds in 30 days or pick thermogenic Kimkins and lose 10% of your total body weight in 30 days! Hmmm, I know what sounds better to me!"

I decided to check for myself just to make sure my numbers were right. If you're anything like me, you measure your walking/exercise most often by time, not distance. By the same calculations on Calorie Control.org, a 200lb person walking briskly for 45 minutes will burn actually 395.99 calories. This is equal to just under a pound a week (walking 6 days a week). However, I do not want to talk about just the weight loss benefits of exercise today. I have discovered the multitude of additional benefits that regular activity can give us, weight management aside.

On the Mayo Clinic website there are 7 additional reasons listed as to why regular exercise is valuable to our overall health transformation. After all... isn't that the goal of our journey? Health.

I learned along my path that the goal was not necessarily to lose weight. While that was one pleasant side effect. The true target was to achieve an outcome of better health. Losing weight was just step number 1. I realized that in order to obtain a lifetime of healthful living, I would have to do more than just temporarily change my way of eating. It was to be a life change. Not only would I have to switch my paradigm regarding the way I ate on a daily basis; another one of those life changes would have to be implementing a regular exercises routine.

The reason that most, if not all, doctors strongly recommend exercise as a part of a healthy diet program is because of the vast variety of health benefits that it provides. Active muscle burns fat at a much faster rate than an in-active muscle. When you are exercising and building your muscle mass, not only are you burning calories, but you are increasing your fat burning ability. Building those muscle's also gives you a natural endorphin release which helps to improve mood and psychological well-being as well. Ever notice how good you feel after a well done work out? So not only is it good for your body physically, it's good emotionally and psychologically.

Here is a list of some other very specific benefits to a proper exercise routine from the Nutristrategy website:

Specific Health Benefits of Exercise

Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.

• 13.5 million people have coronary heart disease.
• 1.5 million people suffer from a heart attack in a given year.
• 8 million people have adult-onset (non-insulin-dependent) diabetes.
• 95,000 people are newly diagnosed with colon cancer each year.
• 250,000 people suffer from a hip fractures each year.
• 50 million people have high blood pressure.
• Over 60 million people (a third of the population) are overweight.

Throughout my journey I have been asked if I had to exercise to get the weight off. I used to answer people that it wasn't necessary, but that I did just because I wanted to. I realize now that my idealism's were incorrect. Exercise is very important. When a program tells you that exercise is not necessary you are only harming yourself. While I understand that there are many people who do not enjoy exercise, I would have to ask... what is it that you don't like? What do you have to lose by at least giving it a try?

By taking control of your eating you are taking the first step in bringing your life into balance. The second is to implement a regular activity routine. It's a powerful cycle. When you exercise, you feel better, when you feel better, you want to eat better. You will not have to work as hard to control your weight, and you will start loving what you see in the mirror.

Renowned psychologist Dr Phil McGraw said in his book "The Ultimate Weight Solution:"

"You must ramp up your exercise effort so that your body is physiologically capable of losing weight and counteracting weight gain. When you do this, you maximize your weight loss and your ability to keep your weight off permanently.

The result, the ultimate outcome is that you can lay claim to most or all of the powerful and positive payoffs of exercise... and keep your weight off for good."

Should you be wary of a program that promises you do not have to exercise to better your health? Absolutely.

Thursday, October 11, 2007

Why Do We Fail At Maintenance?

This question has been haunting me recently as I’ve passed my one year mark of living a low carb lifestyle. Statistics say that once you lose the weight, most people usually FAIL at keeping it off. Why? What is it that makes living a thin lifestyle for those of us who lived the majority of our lives overweight so difficult? Do we follow a program just to get the weight off or do we truly recognize the need and necessity even of shifting paradigms?

The first time I lost a significant amount of weight I got pregnant almost immediately. At that point, I for some reason thought that I could just go back to eating the way I had previously enjoyed myself. After all, it was for the baby right? The pounds began to pack back on, and this was multiplied when we ended up having complications with the pregnancy and losing that baby. But what happened to me mentally? I obviously had taken the mindset that I needed to lose the weight, but not to keep it off. Bad habits crept back in and before I knew it… not only had I gained it all back, but plus some.

I spent the next 2 years yo-yoing before conceiving again and with that (successful) pregnancy I gained over 70lbs! I knew I was overweight, but just wasn’t in “that place.” I always used the excuse “I could never give up my bread… potatoes… (insert your poison of choice here).” So obviously it wasn’t priority in my life at that point.

Slowly, things began to compile and the veil began to be lifted as I started seeing just what was going on in my own life that was hindering me making a real difference. What was it that was hindering me? Me.

I realized that I was serving me. “I want… I can’t give up…. I deserve…. I can’t pass on….” all about the “I.”

What happened when I started losing weight at lightning speed? My thought process shifted, but from one self serving “I” to another. “I want it off NOW.” Patience and self-control played second fiddle to my insatiable desire to go faster and faster. I was encouraged and spurred on with the hope and false information that this was perfect and a great way to lose. And I bought it! Totally! Never-mind what damaging effects I might have permanently been putting on my body. But one thing rang through….

My mom asked me shortly after I lost the weight if I had in actually traded one selfish ambition for another. Is this what had happened? Is this why we have such a hard time maintaining weight-loss to begin with? I suddenly realized that I had still not completely dealt with the heart issue.

I began my journey with good intentions. I wanted to make a better life for myself, my family, my health, and to honor my Lord with my body. But the road to destruction is often lined with good intentions. When the complements start flying that same self-centered thinking begins to creep back in. “If they like me now… just wait till they see me then…” I don’t think that anyone would deny that being on the cover of a magazine is pretty much the ultimate compliment that you can get when you’ve been losing weight. Especially for someone like me who has been overweight my entire life.

Since leaving the Kimkins program I have learned so much. God has blessed me with incredible friends and family who have supported me 100% in everything that I’ve done. One thing that I discovered however is that by not addressing the base line issue that I had forgotten why I decided to begin my journey in the first place. I chose to live the way that God intended me to live. I no longer face a self-serving attitude of more more more (or less as the case may be). I found that I needed to re-adjust my paradigm and realize that successful weight loss and maintenance was not about getting complements or feeling good about myself, while those are definite benefits and perks, they are not the goal. True maintenance begins in the heart.

By transferring my thinking to a goal of honoring God with my body and extending my life in a healthy way for my children and family, it is no longer about “I.” Food is for nourishment first and enjoyment second. At first, it seems like a tremendous paradox… if we didn’t enjoy food so much then we wouldn’t have a weight problem, but if the pleasure was taken out of eating, then we wouldn’t feel the need to nourish. We have taste-buds for a reason. It is a gift so that we can enjoy this aspect of life. But like other aspects it is a gift we seem to abuse.

By over-indulging we seem to counter-act the exact thing that God intended for us. I believe He would much rather us savor and completely enjoy the flavor of a strawberry, instead of smothering it in sugar and bleached flour and taking away from the nourishment and satisfaction that can come from a simple serving of the fruit. When we over-indulge, we desensitize ourselves and our taste-buds to the actual pleasure that can come from eating GOOD foods.

Ask anyone who has been eating healthfully for an extended period of time. Whole, healthy GOOD foods seem to take on an all new vibrancy. Why? Because we had become desensitized to the actual flavors of the foods themselves. I am constantly amazed at how good I feel and the pleasure that comes from eating well. I can now enjoy those moments of healthful eating with greater satisfaction than the food can give me; because I know that I am honoring God with my choices, and I am giving my children a much brighter future with a healthy and participating mother.

While I am still far from what I would call a complete success as far as the maintenance goes, I feel confident that this time it is for good. It’s been 7 months. This time, it will stick. This time, it’s not about me.

Thursday, October 4, 2007

KTLA News Story Part2

Click HERE to watch.

Part 2 of the KTLA News story that aired last night exposing Kimkins and Heidi Diaz.

2 Corinthians 3:16
"But when one turns to the Lord, the veil is removed. Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom."

Zechariah 8:16
"These things are the things that you shall do: Speakthe truth to one another render in your gates judgements that are true and make for peace, do not devise evil in your hearts against one another and love no false oath, for all these things I hate declares the Lord."

Wednesday, October 3, 2007

Kimkins In the Light

My friends, as I write to you today I have a mixture of emotions ranging from relief, to sadness, to grief, to peace. Late last night across the country links began to go out to a news story that aired on Los Angeles, California's KTLA news station. The title of the story - "Internet Diet Scam Exposed."

Watch the Video HERE

I don't think that much more needs to be said other than I can confirm now that the voice of Heidi Diaz within this video stating "No Comment" is the same voice that I have spoken with multiple times over this last year as "Kimmer."

Please take a moment today to pray for Heidi and all those who have been hurt emotionally, psychologically, or physically by all of this.

2 Corinthians 3:16
"But when one turns to the Lord, the veil is removed. Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom."

Tuesday, October 2, 2007

Used or abused?

It has recently been suggested that people such as myself abused the Kimkins plan by cutting our calories to unhealthy levels on our own in opposition of the true intent of the plan. I am sorry to say that this is not true.

Tippy said: "I think it was well said previously that Kimkins diet has been abused by some members at their own doings who now point the finger in blame towards us." This statement is incorrect. This is the way we were instructed to follow the plan "correctly."

It saddens and sickens me to admit this about myself, but I feel that I must share in order to bring to light proof of the eating disordered behavior that I not only engaged in, but was encouraged in.

February 14, 2007 - I wrote:

"TOPIC: Kimmer, Becky, anyone!! Check my Fitday please - I need help!!!!"
I have been pretty much stalled all month. I'm under a lot of stress here at home w/ my daycare, but I don't know if that would contribute or not. I've been K/E pretty much for the most part w/ a few Kimkins days here and there. Is my body just confused by my mixing it up?? I try to drink 40-80oz of water a day on top of what is here and every now and then I do drink a diet soda, but I get the sodium free splenda sweetened ones. Please help!!!! I have got to get to goal!!!!

Here is a screen shot of my Fitday averages at this point in time:

Average Calories: 377 Fat: 11g Carbs: 8g Protein: 58g

By all indications medically and scientifically, I was in actuality, starving. I was showing very clear signs of grossly anorexic behavior. However, in my zeal to lose and blind faith in a program that I believed I was utilizing "perfectly" I failed to see the warning signs my own body was giving me.

Kimmer replied:

Your calories are low, protein good, but I have questions about whether quantities are accurate if you're not using a food scale and some days are missing.

Be sure of measurements. How do you figure .1 cup of salsa? .1 cup of olives? .1 cup of shredded cheese?

Skip all sausage, even turkey, if you're not losing
Skip bacon
Skip pork roast
Skip pastrami

What are you using to weigh protein like 2 oz, 3 oz? Use specific ounces, not "1 serving"

Measure coffee mug, very few are 8 oz, most are 12-16 oz

Keep veggie limits to 3 cups raw or 2 + .5 cup cooked. How did you measure .75 cup of cooked cabbage?

Egg beaters, 1 cup? That's quite a bit. Better to have fewer eggs & an extra salad serving or lettuce roll-up.

I have to ask -- what's with all the egg whites? And what do you do with the yolks?


Kimmer thank you so much for checking this out for me. In answer to your questions. As far as the .1 cup thing - I couldn't find an option for a tsp measurement on those and I wanted to have it in there... so that's my best guess for the amt.

I have a food scale that I use to measure ounces and that's what I've used.

The 1 serving thing... those are individual servings _base_d on the packaging when they don't give me the ounces. Do I need to measure them anyways? I'm just going by the serving size (ie 1 piece).

I had a feeling about the pork roast thing... my SIL wanted German for her bday and that was the ONLY thing I could find on their menu that was remotely close to plan - that's where the cabbage was too... (sauerkraut, but fitday doesn't have that, so I know the sodium was WAY up there that day) The serving they put on the plate was aprox 1 cup. I didn't eat the whole thing, but I'm pretty sure I ate more that
1/2 cup so that's why I did the .75. It was an estimate since we were out and I couldn't measure exactly.

I've decided to cut coffee all together for a while to see if that helps pick it up... Pray for me, it's going to be VERY difficult.

I was doing the EW challenge that's what all the EW is for... higher protein less fat... forgive me but I throw the yolk out. I'm looking for boxed EW so that it will be a bit easier... But i'm out of pretty much everything so I'm having to make do with what I can till I get to the grocery store.

Thanks for your suggestions, anything else?


Christin, you did really good at a German restaurant! My family is German and, yikes! Yeah, that meal will mess with your progress because restaurants do things to enhance their food -- but it didn't trigger a binge and you enjoyed family time!

No need to weigh prepackaged stuff, but is anything you could substitute the sausages with? Even diced chicken chunks? I still cook up 2 breasts (various spices), dice into "dice" size squares and keep them in a Gladware bowl in the fridge. I grab a couple whenever I want a quick snack.

If you're a fish fan, there's a whole 'sea' world. Sea World, get it -- I'm so funny (not!)

Christin, you're doing good and you've lost soooo much! Keep it up, it will come. Maybe try limiting protein to 3 oz portions, you can always get more if you need/want it.

Or, my sister's favorite "snack" during her weight loss. The romaine lettuce roll ups. Layout a big leaf, lay 1 slice of Oscar Meyer sliced sandwich ham, either a squirt of mustard or a drizzle of salsa, roll up & eat -- 10 calories.
(emphasis mine)

Not only were my low calories praised and encouraged, but I was encouraged to cut even more than what I already was consuming on a diet of primarily egg whites which had received full blessing as well. I did not "abuse" the plan.

True that no one forced me to eat this way, or told me that I must follow everything that Kimmer said. But, when you feel as though you've been handed the keys to true permanent weight loss, and you are so close to achieving that goal, it is difficult not to be blinded by your own aspirations, especially when receiving such encouragement. I was affirmed that I was doing exactly what I was supposed to be doing. I used the plan. Plain and simple.