Six weeks to a better you: week 3

Published May 3, 2007
By Airman 1st Class Ashley Coomes
319th Air Refueling Wing Public Affairs

GRAND FORKS AIR FORCE BASE, N.D. -- Week three is the midpoint for this program. This week, the participants weigh in on their goals to see how they have progressed.

The six participants of the Body Gem® program have completed their third week. Each has submitted seven days of meals and exercise logs to Staff Sgt. Shaleika Anderson, a Health and Wellness Center dietician. She will comment on each participant according to their logs, and each participant will describe how they feel they did the past week. The stats have been updated to track progress; except for the metabolic rate, which was measured three weeks ago.

The weekend socialite
Female
Height/weight: 5'7", 190 lbs
Age: 25
Metabolic rate (beginning): 1800 calories

The last few weeks have been very difficult. I've focused on my fitness and improving my run time. A wrench was thrown into my plan when I had to leave for a week-and-a-half-long TDY. While TDY, the main food source was MREs; not the epitome of healthy eating. I stuck to the snacks and improved my water intake and ended up losing about five pounds. While TDY, I didn't worry about running, so I've taken a step back.

Now that I'm back, I can get back into my regular routine to improve my fitness.

Old dog needs new tricks...
Stats:
Male
Height/weight: 6', 212 lbs
Age: 34
Metabolic rate (beginning): 2420 calories

This week I was able to get back to my normal routine after the bad previous week, living off of junk food at the conference. I am back to my running regimen and have been successful with that. There is a path near my home that I run that is 5 kilometers; that I am constantly training for. I will be participating in several 5K races, both on and off base. I am hoping to start increasing my speed and decreasing my times over the summer. I have managed to drop two and a half minutes off my run time so far and am looking forward to longer races. As far as the nutrition side, I have found myself changing my eating habits. Everything I eat now is measured, and I look at whether or not this is good for me. I eat less and stop myself when I am full rather than finishing my entire plate. I also focus more on eating better and limiting the bad foods. I may not be the best at this, but I feel I have made significant progress.

Sergeant Anderson's advice -
Great job choosing healthy food options for the majority of your meals. However, there were a few days that your calories were extremely low. Men should never consume less than 1,500 calories per day. This can cause your body to burn its own muscle, instead of fat, as a fuel source. Also, I did not notice much vegetable intake on your food record. Be sure to include vegetables as part of your daily routine. Great job with your workouts!!

Tri-athlete in training
Stats:
Male
Height/weight: 6'2", 180 lbs
Age: 28
Metabolic rate (beginning): 2480 calories

I was fortunate enough to spend last week in Mexico, so food and booze were extremely available. On average, I had about 10 glasses of beer, four to five frozen drinks and several sodas each day. I normally have six meals a day, but that switched to three meals a day while on vacation. Even with all the alcohol, I kept my calories around my daily limit because I was able to eat fairly healthy meals during the day. I really tried to stay away from having Mexican food because I know it's loaded with fat, calories and sodium - I think that helped keep my calories in check.

I played at least two hours of beach volleyball every day, so that was a good thing. Plus, I was able to squeeze in a few true workouts, so that averaged out to about extra 15-20 minutes a day of exercise. I figured if I got enough exercise in, I wouldn't feel as guilty about having 12+ drinks every day.

I think my fitness level is improving, but I wouldn't say it's because of the Body Gem® program. I've just been swimming, biking and running more, so naturally that means I'm getting in better shape. This weekend's my first ever triathlon, so we'll see how well I've prepared.

The program was pretty useful when I was on vacation in Mexico. When I was making food choices, I always had the thought of logging what I eat in the back of my mind. It was sort of like having a little angel on my shoulder reminding me to do the right thing.

Sergeant Anderson's advice -
Most of the foods you ate, were from high fat food sources. However, the majority of your calories came from alcohol beverages. Watch out for those calories in alcohol. They can sabotage weight loss efforts. When on vacation try to stick closely to calorie level. Try to choose healthy food options. Most importantly, make it a priority to fit in exercise. This will help burn off those excess "vacation" calories from all your favorite foods.

Beef cake
Stats:
Male
Height/weight: 6'3", 213 lbs
Age: 28
Metabolic rate (beginning): 2200 calories

This week has been better. I bought some frozen veggies and dried fruit to snack on. I didn't meet my goal of eating veggies after every meal or of doing a split routine and going to the gym twice a day. I did do some extra cardio so hopefully I can keep that trend on a positive slope. I'm leaving for a six-week TDY Sunday so I'm hoping to focus on exercise and eating right, but we all know how TDYs tend to incite poor eating habits and little or no exercise. On top of that, I'm taking leave enroute to visit family. As far as I know, Mom doesn't cook low-fat. The next couple of weeks will be a test of willpower more than anything else.

Sergeant Anderson's advice -
Good job decreasing calories!! However, your fat intake is still too high. Try to cut down on the frequency of eating out. If you know that your daily schedule is what causes you to be pressed for time, try pre-planning your meals. This will ensure there are healthy foods available at all times. Also, I noticed that you are not getting very much cardio exercise. Try bumping up your cardio workouts to three days per week.

The lifestyle change
Stats:
Female
Height/weight: 5'6", 169 lbs
Age: 28
Metabolic rate(beginning): 1830 calories

Well, I'm three weeks into this, and I'm starting to get a little down on myself. Even though I have since learned that I've been accidentally eating too many calories (apparently, the balance log numbers were set to 'maintain' my current weight, not to lose weight), I'm still pretty bummed that I haven't lost any weight yet. I do feel good about eating better. The six small-meal plan has worked out a lot better for me. I still have problems on the weekends getting all my meals in, though. I'm proud of talking myself out of stuff I just don't need, like a fast food restaurant that sells tacos and the like. Yeah, it would've been delicious, but...my hips don't lie...I don't need it.

I've been getting off my booty a lot more on the weekends, too. Partly, to get the house ready for my husband's return, but mostly to not be a gross couch potato!!

So... after three weeks, I feel better, but I look the same. Even though I haven't lost any weight, at least I know how to eat to feel good; not feel good because I ate, which wears off and turns into guilt. I catch myself making better decisions about "grilled or fried," "fries or apples." I still cheat, but at least now I feel bad about it.

Sergeant Anderson's advice -
Great job decreasing calories over the weekend!! However, there were a few days that your calories were at a dangerously low level. Women should never consume less than 1,200 calories per day. This can cause your metabolism to slow down, thus making it difficult to see weight loss. You have been doing well with choosing low fat foods and including fruits and vegetables with your meals. However, make it a goal to increase your fruit and vegetable intake to at least 3 servings per day. Remember, exercise is also important. For weight loss, you should strive for 4-5 times per week for 45-60 minutes.

Newly Wed
Stats:
Female
Height/weight: 5'8", 165 lbs
Age: 23
Metabolic rate (beginning): 1730 calories

I've gotten back on track with working out this week. I am at least walking if I don't have the time to work up a good sweat at the gym (or don't have the motivation). As far as not eating from prepackaged meals... it's still a challenge. My husband and I are working people, and we just don't have time to cook except on weekends. I usually spend two hours after work at the gym and don't get home until 7 p.m., sometimes 8:30 p.m. I do try to eat more fruits at work though; I have a fruit bundle at my desk. My next goal is to add more strength training. As a stereotypical female, I am trying not to be afraid of bulking up.

Sergeant Anderson's advice -
Your calories were at a good level during the week. However, your food intake and calories increase a great deal on the weekends. There are a few things you can do to ensure this does not hinder weight loss efforts. First, try to skip the extras on foods such as peanut butter on your apples. Also, beware of calories from alcoholic beverages. These are empty calories that have no nutritional value. Finally, increase your exercise. Incorporate more cardiovascular exercise (swimming, biking, etc...) at least three times per week for a minimum of 40 minutes.