Weight Watcher - USAToday

Jean Nidetch, the founder of Weight Watchers International, was once a housewife who weighed more than 200 pounds. She slimmed down to 142 pounds in 1962 and has never been heavy again.

Now, at 86, she lives in a retirement community in Parkland, Fla., and has written her autobiography, The Jean Nidetch Story.

She says she never dreamed that her weight-loss experience would lead to a successful international company that would help millions trim down.

Nidetch struggled with her weight from childhood through early adulthood. One of her food obsessions was Mallomars, a chocolate-covered marshmallow cookie, she says. “That was my Frankenstein,” her name for a craving that’s impossible to resist. “For some crazy reason I had to have them. I didn’t want my husband or children to see, so I put them in a plastic bag and put them in the hamper.”

The turning point

She kept getting bigger.

She weighed 214 and wore a size 44 when she was finally motivated to lose weight in 1962 by a chance encounter in the supermarket.

“I ran into a neighbor who said, ‘Oh, Jean, you look so good.’ I was feeling very good about the compliment, and then she said, ‘When are you due?’ I didn’t know how to answer her because I wasn’t pregnant. I don’t remember what I said, but I will never forget it.”

Nidetch says she realized she needed to look at herself in a full-length mirror, but she didn’t have one. “I didn’t look at my body. I only looked at myself from the neck up. I was very interested in my makeup and hairdo.”

She decided to try a diet program run by the New York City Board of Health Manhattan. She lived in Brooklyn at the time and had to take two buses and the subway to get to the offices for the board of health.

When she arrived, “there was the thin girl at the desk, and I asked where the group was. And she said, ‘You want the obesity clinic.’ I had never heard the word obese before. It shocked me. I said, ‘I guess I do.’ “

She found a seat in the last row “and I didn’t take my coat off. I sat next to a woman who was also wearing her coat.”

The woman running the meeting was a very thin nutritionist who had a picture of a fat woman next to her. She told the group it was a picture of her.

The nutritionist gave the participants a diet that recommended, among other things, that they eat fish several times a week, eat two slices of bread and drink two glasses of skim milk a day, Nidetch says. “I had never bought skim milk. I never drank milk. I drank soda. I drank everything that was fattening.”

She lost 20 pounds in 10 weeks. Then she decided to invite some overweight friends to her apartment to tell them about the diet. “I am a sharer,” she says. “When you give of yourself, you get back. I had to share it, so I called all my overweight friends. I only had overweight friends.”

Start of something big

That meeting snowballed into more meetings, and in 1963, she created Weight Watchers International with the help of a savvy businessman.

Nidetch has had plenty of time to observe obesity in action since then. She noticed years ago that thin people have different meal-time habits than overweight people. “Thin people release the fork,” she says, “and they chew the food with the fork on the table. They chew their food slowly. They look around at each other or the wall or a picture. They listen to the music. They sit back and take a breath. They do something other than concentrate on shoving the food into their body.

“Overweight people never let go of their fork. They hold it when they are talking. They hold it when they are chewing. I discovered that is one of the secrets. Let go of the instrument that made you fat.”

She says she has never told anyone he needed to lose weight. “I don’t believe in telling people. But people say to me, ‘I wish I could lose weight.’ I say, ‘Wishing won’t do it. I know you can. If you want me to, I’ll help.’ “

It’s often a matter of putting food into perspective. “Food is not your remedy for problems,” she says. “Food is not going to change your life. If you are lonely, food is not going to be your company. If you are sad, food is not going to give you solace.”

And she continues to offer encouragement to others. “If you want to lose weight, you will — you can,” she says. “You are capable. I’m 86, and I have blonde hair. That’s not nature. It takes a desire … and sometimes it’s rather uncomfortable to get it done. It costs time and money. If you really want to do it, and you know it’s your desire and you’re capable of it, you will. It’s that simple.”

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Pick the one that’s perfect for you.

ZumeWalk - Walking for Fitness

Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Beginners!
Focus on miles, not minutes.When you start your walking workout, don’t be intimidated if you can’t keep pace with the time suggestions here. These are your ultimate goals, but the health and weight-loss benefits of walking are measured in number of steps, not minutes. Even if it takes you 20 minutes to walk a mile instead of the 13-minute ideal, don’t give up. Your first goal is to reach the 10,000-steps marker, then worry about whittling down the time it takes to reach it. Do a little more each day, but don’t overdo it. Good luck! (If you’ve never exercised or haven’t done so in a while, check with your doctor first.)

How to customize your workout:
A pedometer registers step count, but maximum health benefits also require the right exertion level. Rule of thumb: If you can’t catch your breath enough to say hi to a friend, slow down. Able to belt out your favorite song, no problem? You’re taking it too easy. To up your workout ante, consider these variations:

• Increase your pace, not your stride. Taking more steps per minute instead of longer ones not only helps you walk faster (a 12- to 13-minute mile is optimal), it also elevates your heart rate without increasing your risk of injury.
• Pretend you’re on a tightrope. Professional walkers place one foot directly in front of the other, as opposed to taking hip-width strides. Follow suit, and you’ll increase your energy output and use more major muscle groups.
• Work your arms. Bend your elbows at a 90-degree angle and pump them back and forth as you step. This propels you forward faster and burns more calories.
• Head for the hills! Adding an angle is the surest way to increase the intensity of your walking workout. If you’re on a treadmill, use the elevation button.
• Use weights or walking sticks — both give a more complete workout. The two dumbbells should weigh less than 10 percent of your body weight. Walking sticks (not to be confused with the kind Granddad may have sported) increase energy expended by 20 percent; order a pair at nordicwalker.com.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

1. “I don’t have a full hour. Can I still squeeze in exercise?”

PROFILE: Your job or your family, or both, have you going all day long. You never get more than 20 minutes to yourself, and commuting eats up a lot of that time.

Your 60-minute walking workout:

2. “I’ll concentrate and do it all at once.”

PROFILE: Lucky you. Finding a full hour to devote to working out is no problem — and you’d rather bite the bullet and get it done than worry about weaving it into your day.

Your 60-minute walking workout:

3. “Help! I hate to exercise!”

PROFILE: It’s tedious, time-consuming and boring. To hit 10,000 steps a day, your workout has to be fun, or it’s not going to happen!

Your 10,000-step walking workout:

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it's cold so zumewalking on treadmill

Zume? ZumeWalk?

Never heard of it. Is it a real word? And what the hell does it mean anyway?

OK. Let me tell you a little about how I came up with the word ZumeWalk. The word, Zume, is more about a feeling than it is about a literal word. It’s the feeling you get when you complete a great walk or better yet a month of walks. You’re “zooming”. A good example is how you feel zooming in your car with the sun roof open or the top down on a beautiful sunny Friday. The music is blasting a favorite song and you’re singing at the top of your lungs. And you don’t care what the world thinks.

That’s ZUME!

Or you finish your first month of walking and your clothes start to fit a little looser. You feel a little ZUME. No actually you feel a lot ZUME!  After all that breathing, thinking and working your heart you can’t help it. You feel better. You’re on your way to a healthy and fit life. There is nothing like it. Except maybe sharing a walk with someone else. A ZumeBuddy.

So go ahead - ZumeWalk.
And change your life!

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ZumeWalk - step by step for fitness and weight loss

So what is ZumeWalking?

It’s daily walking routine and building foundation of fitness - step by step. Zumewalking is a personal exercise journey created by each of us and accomplished by walking consistently.

What better way to take a journey than with friends, family or the people who have similar goals. Whether online or next door they can share in our journey and we in theirs. Sharing with those who are chasing the same goal - a fit life. Raising money, sharing ideas and resources. One of my main goals is to raise money by having a one day walk, nationwide, raising money for a charity like St. Jude Children’s Research Hospital. More on this later.

Take that first step and start walking. Make it a part of your life. Waiting won’t change you. Walk out your front door. Go step by step and day by day and soon it will become something you have do, enjoy to do and then love to do. Start small and let it grow. You can do it! I know you can because walking is the perfect exercise and everyone can do it.

I’m here to help you and one day as we grow we’ll all be here to help and encourage. Reaching out to lend a helping hand, word of encouragement, a wave, hello or nod as we pass on our daily walk. As ZumeWalk develops, I’ll start creating more resource based content that will help you start, continue and hopefully, feed your exercise curiosity.

Mike Zume says ZumeWalking is exercise for the rest of us. Exercise for the rest of life.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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Zume Walk - walking for weight loss - zumewalk.com

“The last thing you need is a burrito supreme.” Said my friend Kenny. Ah, yes, it’s good to have friends. Kenny was right, of course.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

By CATHERINE IDZERDA ( Contact )   Tuesday, Nov. 10, 2009


Zume Walk - Weight Loss is Attainable with a Little Effort

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Walk vs Run

The greatest thing about walking, you can do it everyday. I walk six days and week but truthfully every once in a while, I miss a day but I’m only human and so are you - go a little easy on yourself. Take the time to build up a walking routine slowly over a year and then it’s much easier to keep it going for life.

The thing that keeps me going is not wanting to gain the weight back again and my music. I love to get the iPod and set on my favorite playlist and out the door I zoom, walking off the days stress and letting my mind work on some creative work the marketing and advertising agency I run.

Sorry got off track, here are three simple steps to walking and losing weight from Good Housekeeping.com in the article titled, “Lose Weight by Walking,” written By Julia A. Savacool.

Three simple workouts that will take off major pounds. Pick the one that’s perfect for you.

Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

Click through for the rest of the article at Good Housekeeping.com

Now pick a plan that suits you and strap on those shoes, now walk out the door. I know it’s hard to start but you can do it. Find a friend or get the dog off the couch and take three walks a week to start only do short distances so you can keep the speed up and build that foundation.

I believe you can do it! I did. Set some goals and track them in a notebook, online or use NikePlus and your iPod to keep track of miles, calories, pace, time, steps taken and of course your goal. I set a monthly goal of a certain mileage to complete and Nike+ keeps track of everything for me when I sync my iPod after each walk.

Now get those tunes and get walking - watch the pounds drop off.

MikeZume_walking step by step to all my goals

PS - walking takes longer than say running but it’s easier to stick with and do more regularly with less soreness. Leading to weight that drops off more carefully and most of the time more permanent fashion.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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Mike Zume - ZumeWalk - 2400 miles in 22 months

Walking For Fitness & Weight Loss

“2400 Miles in 22 Months Losing 34 Pounds Lost”

OK, what are you waiting for another Biggest Loser episode? Jillian screaming through the TV. Get off your butt and walk out that door.

I’ve lost 34.2 pounds the right way, walking 6 days a week with a goal to walk 1200 miles for 5 years and see what happens. Well, I’m at 2400 miles a little early this year but the method to the madness is proven.

If you walk, walk quickly and bite a little off every month - YOU WILL LOSE WEIGHT! And you get fit in the process, so again what are you waiting for, it’s waiting for you right outside your door and it’s enjoyable. Walking and you can do it.

MikeZume_ walking step by step for fitness, weight loss and fun!

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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I’ve been walking for around 15 years, the problems was those 2-3 years I got off from walking. I gained weight and in general felt miserable so I started all over again 1.75 years ago and I’ve walked 2300 miles so far. Once I got going again, I set my overall goal - walk for five years and walk 1200 miles per year over those year.

I was surfing around the internet and stumbled upon this site, “3 Fat Chicks or 3FC,” and I love the name, here’s a great article from them - “Tips: Walking for Weight Loss.”

1. Start with a small goal of 15 to 20 minutes per day. Add a few minutes each day, and your total time will increase before you know it.
2. Start out slow as a warm-up, pick up the pace in the middle of your walk, then slow down towards the end for the cool-down. As your total walking time increases, make sure that the middle period is longer.
3. Always wear loose fitting, comfortable clothing. Tight pants might help you avoid overeating, but they will cut your walk short. Wearing breathable fabrics, instead of nylons or other fabrics that make you sweat, will help you to walk longer.
4. Prevent chafing by using a product such as BodyGlide, a non-oily sports lubricant.
5. Invest in good walking shoes. Don’t rely on cheap sneakers or other shoes not designed for this purpose. Good walking shoes will support your feet
6. Practice good posture. Carrying yourself properly will improve your strides and minimize any aches and pains later.
7. Be Safe. Walk in familiar, well lit areas. Carry a cell phone, in case you need help.
8. Have fun with it. Bring a friend, walk a dog, or wear headphones and listen to your favorite music.
9. If you wear headphones, make sure you keep the level low enough so you can be aware of what is happening around you.
10. Move your arms. You can increase your stride and add power to your walk if you move your arms correctly. Bend them at a 90 degree angle and pump up and down as you walk.
11. Earn your trip to the mall by briskly walking the perimeter at least once before you even think about going inside a shop.
12. Keep a log. Track your progress by logging your steps, mileage, or time walked. Buy a small notebook.
13. Encourage a longer walk by packing a snack or drink for a break. Carry in a fanny pack or a very lightweight backpack. Pick your destination, enjoy your snack and break, then walk home.
14. Don’t leave home without a couple of bandaids, just in case you get a blister.
15. Walk after work to relieve any stress from the day. You’ll look forward to this peaceful time of day.
16. Go back to school and use their track. You may need to call in advance to learn when it is open to the public.
17. Avoid concrete if possible, as it is harder on your feet. Choose softer pathways such as dirt or grass.
18. Park at the far end of the parking lot. It’s more fun than driving around endlessly looking for a close parking space!
19. Hide your remote control. Take advantage of the extra steps you’ll get if you keep walking to the tv to change channels.
20. Turn off the TV. Forget reality TV. Go outside for a walk, experience reality as it was meant to be.
21. Mow your yard more frequently. You not only get extra steps, but you’ll make your neighbors envious.
22. Buy pedometers for everyone in the family. Comparing steps can help encourage everyone to walk more.
23. Pay for your dessert by walking it off. If you can’t resist the slice of pie that contains 400 calories, determine how long it will take to walk it off, and get to it.
24. One mile = 100 calories. This is the general rule of thumb for a 150 lb person. This varies, based on your weight and age. The more you weigh, the more calories you burn walking the same distance.
25. Join or start a walking club. Organized walks can be fun, and a great way to meet others that enjoy walking.
26. Keep it up for 21 days. Research has shown that it takes 21 days to establish behavioral routines. Make yourself walk 21 days and you will likely stick to it without thinking as much about it.
27. Borrow a dog. If you don’t have your own dog to walk, volunteer to walk your neighbor’s dog.
28. Do you daydream? Start visualizing new walks, adding extra steps, and planning your walking activities. If you think about it, you are more likely to do it.
29. Walking reduces your appetite. What better way to spend your time before a meal?
30. Save your heart: According to JoAnn E. Manson, professor of medicine at Brigham and Women’s Hospital/Harvard Medical School, brisk walking three hours a week can cut the risk of heart disease by as much as 40 percent.
31. Change your route. Plan a variety of walking routes, so you won’t become bored. If possible, have a different route for each day of the week.
32. Take quicker steps, not longer strides. Your stride length may increase naturally, but focusing on quicker steps will help you burn more calories.
33. When shopping for shoes, bring along the socks you will be wearing, for proper fit. Make sure you have wiggle room.
34. Walking vs. Running. According to Dr. Dean Ornish, “All things being equal, you will burn more calories by running an hour than walking an hour. It is true that walking a mile will burn more calories than running a mile — although it takes longer to do so. When you run a mile, you’re burning mostly sugar, or carbohydrates, which is how your body gives you fast energy in bursts. When you walk a mile, it gives your metabolism time to switch from burning carbohydrates to burning fat.The risk of injury — whether shin splints or knee injuries or back pain — is directly proportional to the intensity of exercise. So is the risk of sudden cardiac death. Walking gives you most of the health benefits of more intensive exercise while minimizing these risks. More is better, but only if you do it consistently.
    So, if you want to burn the maximum amount of calories, then run for an hour rather than walking for an hour. But do it consistently; otherwise, you’re better of walking. “
35. Walking improves older arteries. A 12 week study of women over 60 that were healthy, but did not exercise, showed that walking caused a 50% improvement in elasticity of arteries. The women added just 45 minutes of walking, 5 times per week.
36. Invest in a treadmill. If you don’t live where you can regularly walk outdoors, investing in a treadmill can be very worthwhile. Most people find a motorized treadmill is easy to use and encourages more walking. Manual treadmills are often difficult and clumsy, and more likely to turn into coat racks.
37. Walk more than once per day. You may find it easier to schedule 2 (30 minute) walks instead of one hour. Plus, spreading the walks out helps keep your metabolism boosted, so you burn more calories even when you aren’t exercising.
38. Walk by Video using a walking DVD/VHS program such as Leslie Sansone’s Walk off the Pounds.
39. March in place while watching your favorite tv shows.
40. Compete with your coworkers, see how can get in the most steps around the office.
41. Walk on water, or rather IN water, by taking a water walking class. This method can make your leg muscles even stronger.
42. If you enjoy yard sales, park at a corner and walk to each sale in the neighborhood, instead of driving.

Here’s the final tip, get your walking shoes, open that front door and take the most important step of all - the first step. MikeZume_walking step by step for fitness, weight loss, wellness and stress relief.

Please consult your physician before starting any exercise or weight loss program. Your physician is your very best resource

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zumewalk - step by step for fitness, weight loss & wellness

I’m going to figure out how many steps I take each and everyday, I wonder if I’m achieving my 10,000 steps everyday. PBS.com’s article “America’s Walking: Personal Health & Fitness,” gives a look at starting a walking based fitness program by counting your daily steps.

Looking for a way to get healthy, lose weight and generally have more energy? Why not start walking! It’s easy, you need no special equipment, and just thirty minutes a day can dramatically improve and extend your life. Plus, walking is often the gateway to a more active lifestyle.

To get started, kick off your walking with our quiz, and according to your results, we’ll recommend a week-by-week walking program that suits your fitness level. Then find out what type of exercise personality you have. Learn the best way to warm-up before you walk and then how to stretch out your muscles afterward. And while you’re improving your cardiovascular health, don’t forget to supplement your walking with strengthening exercises. It will help increase your metabolism and build stronger bones and muscles.

Did you know that many fitness experts recommend that you walk 10,000 steps every day? Monitoring your daily steps with a simple pedometer can be an effective way to increase your activity level. Check out our 20% Boost Program, the realistic way to build up to 10,000 steps a day.

MikeZume_walking, exercise for the rest of us; walking, exercise for the rest of life.

Please consult your physician before starting any exercise or weight loss program. 
Your physician is your very best resource.

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ZumeWalk - Walking for fitness

Not everyone can be a professional athlete but everyone can get fit and stay fit. The getting fit isn’t always easy but putting one foot in front of the other and walking out your front door is easy, then continue walking 5-6 days a week for life. You’ll be amazed how good you feel, how much weight you’ll lose and how the weight will stay off. The article, “No Athletic Talent? No Problem, appearing in the State-Journal.com written by Linda Younkin gives great perspective on a program of walking.

It’s turning into an active summer here at The State Journal. Hilly Schiffer and Phil Case have taken up (or rediscovered) running, and they’ve shared their experiences with our readers.

Jonathan Hines is playing tennis, and he often rides his bicycle to work. Chase Sewell is playing in a wooden bat baseball league.

And me?

Well, I’m … walking.

The activity that defined me as a toddler is still my favorite form of exercise.

There are so many things I like about walking for exercise. First, it takes no special talent - it’s something most of us have been doing for longer than we can remember.

It takes no special equipment, just a good pair of tennis shoes. You don’t need a teammate, an opponent, a training regimen, a playing field or a court. Just walk out your door, wearing your tennis shoes, and you’re good to go.

I’ve gone in fits and starts with walking for fitness during my lifetime, but five years ago when some test results after a physical suggested it was time to make some changes - “Eat less, move more,” my doctor said - I took off walking and haven’t stopped since.

Articles on using walking as exercise suggest stretching before you begin, alternating between a slower and quicker pace, especially when getting started.

I didn’t do any of that. I just went to the end of my driveway, turned left and made three trips around my subdivision, which took about 30 minutes.

Five years later I’m still walking that same route. I’m not sure how far that is, and I don’t really care. I’m more interested in how long I walk than how far.

There are days when it feels like I’m marching through molasses, but I keep going. There are days when I think I could go six laps around my neighborhood but I don’t.

I have an alternate route that takes about 45 minutes and I throw that in occasionally just for a change of pace and scenery, but not very often.

I try to walk every day but will settle for five times a week. I like to swim, and on days when I mow that definitely counts as exercise.

But again, both of those require a little more effort and equipment - a body of water and a swimsuit, or a lawnmower and a pair of tennis shoes that have been retired from walking and are so green from freshly mowed grass that they’re nearly black.

I don’t plug in to anything when I walk - I listen to my neighbors’ greetings, their dogs barking at me from the other side of fences, and to the geese flying back to the Game Farm, sometimes so low you can hear the whoosh of their wings as they pass right over my head.

I know for the most part which cats belong to which house, and it’s not unusual to spot a deer on my walk. Usually the deer and I spot each other at the same time and come to complete stops before I slowly start up again and they run away into some woods behind the subdivision.

I won’t walk on icy roads, and I won’t walk in a downpour although a light rain is tolerable. I’d rather walk when it’s 10 degrees out than 90 degrees, but I’ll walk in either extreme.

It helped keep me going that I lost weight quickly five years ago when I took up walking, and my motivation got a wake-up call this winter when I suffered a badly sprained right ankle that limited my walking from my house to my car, from my car to the office or from my car to a gym.

I regained a little weight then, just enough to remind me that walking really does work.

So that’s what I’m doing this summer.

I love watching sports but when it comes to participating, well .. I’ll just walk.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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