Interesting article on weight loss and the Biggest Loser study:
[How To Maintain Weight Loss](https://jonbarron.org/weight-management/biggest-loser#)
The author’s conclusions:
Not so sure about the juice fasts, but he makes a pretty good case for the rest of it.
Exercising for at least one hour a day is a pretty high reach for most - don’t you think?
“Lock that loss in for six months” - do they mean lose 10% of your total desired weight and then try and maintain it before losing anymore??? - that seems really tough too - 6 months is a long time!
An hour a day is more than I do, unless you count really casual steps.
Yes, he is saying lose no more than 10% of your body weight in one weight-loss cycle, and then maintain it for a while before losing more. The idea is to lock in a new body-fat set point (adaptive thermogenesis in big words 
) without triggering the huge reductions in your base metabolic rate that were seen in the Biggest Loser study.
An hour of exercise a day is a lot, it’s certainly more than I do, but maybe that is why so many people have so much trouble keeping the weight off.
In the original study it was an hour a day five days a week.
[Exercise at Least an Hour a Day to Lose Weight](https://jonbarron.org/article/exercise-least-hour-day-lose-weight)
Congrats MOWC and Gertrude!
Still trying to find the right doc to see about my calf pain. Have been having severe cramping and discomfort throughout the day and evening. I hate getting old.
:
Spent the weekend carrying lumber up and down the hill at the lake where we are building a new deck. That was my workout for the weekend.
Happy Monday morning to all. Once again we were off to my hometown in western MA, this time for a nephew’s HS graduation party. Fairly quick trip, but it did sort of kill the weekend. I got some weeding done Saturday morning, but yesterday after we got back it was wet and rainy. More today, after I run.
BUT, first things first. H is finally done with all the prep work on the sailboat, and he’ll be trailering it over to the boatyard for an early morning launch. As is the case every year, I’ll be glad to see the boat gone from the shed. No more excuses as to why he can’t help with the yard work!
@BunsenBurner - I also don’t remember the back story about your hip. I’m following with interest, and will be looking up info about the SI joint to see if any of that applies to the “hitch in my gait”/hip issues. At most, I would say I have some very minor discomfort; mostly it feels “awkward” when I walk, but I don’t notice it as much when I run.
I’d be one of those wearing capris even in really hot, humid weather. The CW-X Stabilix capris provide knee support which I really like.
Kudos to all racers! Well done!!
Well, we had kind of a hot weekend here. I had a three-day dog agility trial… Outdoors. It got to 95-100 in the afternoon all three days, and I just wilted in the heat. The dog didn’t slow down a bit, which made for quite a challenge as the day went on. I left early two of the three days. Had 64k steps for the weekend, with a 6 am mile each day before we left to go to the trial (when it was “only” 65). This was record-breaking stuff for Portland, and this coming weekend, when I have a 10k scheduled–my longest race since a trail run last October–the forecast is for 43 at 6 am and a high of 68. And maybe rain, but it’s too far out to tell. Give me a nice drizzle over that heat, though, every time!
@NorthMinnesota, that is starting to sound less and less like a muscle injury - I would call your PCP asap on the remote possibility it’s a blood clot. Please don’t ignore this any longer.
First low HR run today - and you know what, I didn’t care that I was even slower. It was really hard to keep my HR low but I only had a very few slips into the threshold zone. I felt good, my leg didn’t hurt, good start to the week.
NM, I agree with Sabaray - I hope someone can get a good look at your calf soon!
sabaray- You might remember my story with low heart rate training a few years ago when I was walking up a hill near the beginning of my run to get my HR back down and someone pulled over and asked me if I needed a ride! I felt like I needed a sign that said “Low Heart Rate Training”.
Ha, that was me today! I didn’t get any offers for a ride though. I felt like a snail caught in molasses but my ego just needs to move to the back seat for now. I have Pilates tonight - hopefully I can stroke my ego there!
I remember that, MOfWC! Lol. I might need that tee soon, too! 
Had a fabulous private wine tour today. Amazing, simply amazing. Kiddo was a bit grouchy because we did not have a chance to grab lunch between the two tours, but the helpful wine tour guides supplied platefuls of local baked delicacies. Yummmm!!! Kiddo was in seventh heaven. Hip behaved - somewhat. The pain moved into the thigh muscles and the groin… Bearable, but I want it GONE.
3.9 miles done. The sun is out and things have dried out considerably, so I guess it’s off to the planting beds to pull weeds.
3.1 miles before work. It was the weather I wish I had Saturday for the race. 62 degrees, clear and much less humid. My legs are still really tired. This one really took it out of me!
Me too, MOWC. I’m very sore today & with a slight headache that won’t go away, even with lots of water, caffeine & NSAIDs. I’m working from home today & plan on a good nap at some point.
BB - that article was interesting. I need to commit to getting up and moving around more during my work day. And a little less “grazing” would be good too. I’ll try to work on those two habits starting today.
Another piece of food for thought: some “healthy” foods pack more sugar per serving than the evil soda:
http://www.cheatsheet.com/health-fitness/6-foods-that-can-contain-more-sugar-than-soda.html
I’ve cut way down on juice and dried fruit. I do like chocolate milk, I can’t help it - but the rule is only after a run of 12 miles or more. I buy those little Horizon shelf stable milks - that keeps me from drinking a gallon. I figure if that’s my worst vice, things are not so bad. If I’m going to have something frozen, it’s going to be gelato or ice cream.
In spite of my snail like pace, I did get close to 5 miles this morning.
Another lover of dried fruit. I keep dried cherries and apricots on hand. I like them chopped up in my granola for over yogurt or in oatmeal. Or I grab 3 apricot halves to tide me over to a meal.
I like fruit but would actually have to say I’m partial to vegetables - especially the last few years. Watermelon and bing cherries would probably be the only fruits I want to consume larger quantities of - otherwise, one piece of fruit or 1/2 c. of berries is more than enough.
“Watermelon and bing cherries would probably be the only fruits I want to consume larger quantities of…”
Amen. 
How are you doing, Gertrude? Hope the headache is gone.
Those are crazy temps dmd. I wasn’t expecting to hear you say you were in Portland!
The difficulty of exercising for an hour a day would depend on how exercise is defined. If walking is included, and barring injury or disability, it just shouldn’t be that hard to factor an hour into a day, especially if the 60 minutes can be broken up into smaller time segments or averaged out over a week.
We’re having bits of the tropical storm blow over–started with thunderstorms before dawn and we’ve had bands of what we call “hurricane rain”, sudden outpourings of anything from a fine mist to the walls of water. Fortunately the wind hasn’t been much of a factor. During a long break between bands this morning I set out for my long run. I ended up doing 11.5 miles, a distance PR! The overcast sky kept the temps in check–under 80. I have been trying to figure out how to run the long run outside in the heat, going back to the Galloway method. I programmed the interval timer on the watch and it worked like a charm. I used a 3:1 ration run/walk so ended up with about a 12 min/mi, slightly faster than my last all running (although somewhat warmer) run. I’m not breaking any speed records, and yeah, a construction worker was egging me on to run during one of the walk breaks, but my heart rate is definitely more controlled and the confidence that I can make the half marathon distance without needing a ride is building. I’ll take one of those tees!