I Dare You To Make Small Changes

One of the biggest mistakes I have made over the last 25 years is not realizing how small food choices can add up. A simple change of 50 to 250 calories each day can make a big difference over weeks and months.

Below is a great chart from the website www.Loseit.com which offers a free desktop and iPhone app software solution to track your calories and energy output.

Source

You can see how easily you can start trimming extra pounds by making wiser choices. Day by day all our decisions do add up. I dare you to make small changes everyday that will make a difference in your Dare Diet journey.

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.

I Dare You To Walk A Million Steps

Actually we all will probably walk a million steps in the next 12 to 18 months. The dare for today to to walk a million steps in 3 to 9 months.

Everyone knows that walking in good for us. It's one of the best overall exercises because it's easy to do and affordable. It's also great for all ages and various fitness levels. Walking improves our circulation, strengthens our heart, boosts our immune system, enhances our moods and - oh yes it burn calories!!

Let's look at some numbers for the next one million steps you take -

2000 steps a day - 500 days (16.6 months)

4000 steps a day - 250 days (8.3 months)

5000 steps a day - 200 days (6.6 months)

10,000 step a day - 100 days (3.3 months)

I dare you to buy an inexpensive pedometer and start tracking how many steps you take each day. Remember - "whatever you measure and monitor, you improve!"

Track your steps for the next week. Make a log and record the steps you take each day. Then dare yourself to Improve Your Move! Make a specific goal to walk the next one million steps faster than you walked your last million.

You will be much healthier for it and it will help you lose weight and stay fit.

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.

I Dare You To Go To Bed Hungry

One of my biggest downfalls over the years has been late night snacking. I am a night owl and when I am up late I get the munchies! If I added up the extra calories I have eaten after 9 p.m. I am sure it would be surprising.

The best time to be hungry is when you are sleeping because you don't realize you are hungry.

A recent study published in the journal Obesity found that mice that were fed a high-fat diet during the time they'd normally eat gained 20 percent in weight over six weeks. But mice fed the same high-fat diet during hours they should have been sleeping put on 48 percent compared to the weight they started with.

"How or why a person gains weight is very complicated, but it clearly is not just calories in and calories out," said study leader Fred Turek, professor of neurobiology and physiology at Northwestern University. "We think some factors are under circadian control. Better timing of meals, which would require a change in behavior, could be a critical element in slowing the ever-increasing incidence of obesity.

It is thought that our body clocks could control the release of appetite hormones. This means that making an effort to eat earlier in the day could be pivotal to weight loss.

Make a goal to not eat after 8 or 9 p.m. every night. When I was young my mom used to announce that after 9 p.m. "the kitchen was closed." If you stay up late and begin to get hungry, don't worry - you won't starve in your sleep.

I Dare You To Go To Bed Hungry!

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.

I Dare You To Join A Fitness Center

It is a great time to renew and refocus on your health and fitness goals. I dare you to join a fitness center today. Make a committment - become accountable - make time for workout session in your weekly schedule.

I had a great time today representing the Back Resort at a health fair at the Carter Athletic Center. Here is an audio interview with Eric Lawrence, director and Melanie Slaughter, assistant director of the center -

The Carter Athletic Center (CAC) is a 63,000 square foot facility that offers something for everyone, including swimming lessons for four-year-olds to exercise classes specifically for senior citizens. The CAC is home to the CCA Marlins, a nationally recognized USS swim team.

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.

I Dare You To Make A Diet Goal

Making a diet goal is an important key to your success. Without a goal and plan to reach that goal you are much more likely to fail to get fit.

Stephen Brennan once said, "Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success."

Make a goal today. Be specific and purposeful. My Dream Dare Goal is to lose 60 lbs by March 2012. With that as my foundation I am breaking down that goal into smaller "doable dares." My doable dare goal is to lose two pounds each week.

That is my plan and my focus. Here is another quote that inspires me -

"Without goals, and plans to reach them, you are like a ship that has set sail with no destination." ~ Fitzhugh Dodson

What's your destination? Where will you set sail today. I dare you to make a Diet Goal today!

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.

I Dare You To Track Your Calories

One of the most powerful things to do is to measure and monitor your calorie intake and expenditure each day. If you're not keeping track, you'll be more likely to slip back-into old habits.

When you keep track of your calories it's often quite an eye-opener. We really don't realize how many calories we are consuming until we write down everything we eat each day. The small snacks throughout the day and the second and third helpings at meal time can really add up quickly.

When you commit to tracking your calories, you become accountable to yourself. Be honest and always write down everything you eat. It is senseless to not be honest, because if you cheat on your calories you're only cheating yourself.

It's just as important to write down how much physical exercise you do each day. Weight loss is nothing more than a mathematical formula - we need to consume less calories than we expend each day to be able to lose weight.

I've started using a great free online tool at LoseIt.com. This is an amazing program which allows you to keep track of your daily calories and exercise with a complete database of thousands of foods including brand names and even popular restaurant chains. You can enter your own foods and even recipes.

I am using the free iPhone application which makes it even easier for me throughout the day. Click here to download the iPhone app for free! I created a free account which now allows me to sync my data from the iPhone app and the online site. This allows me to enter information, track my progress and generate reports from either my iPhone or the website.

I can do daily weekly and monthly reports and measure my progress based on the goals I have set. The program automatically takes your personal information including weight, height, age etc. along with your weekly weight loss goal and calculates a daily calorie budget for you to work with. As long as you stay within your daily calorie budget you should achieve great results.

My weekly weight loss goal is to lose 2 pounds per week. My starting weight is 347 and based on my height of 6 feet, I was given a daily calorie budget of 2571 calories. That is a higher calorie budget than most, but it's because of my level of obesity.

I have dared myself to keep track of my calories for 365 days in a row. 

I realize that if I can do it for a day I can do it for a week. If I can do it for a week, I can do it for a month. And if I can do it for a month, I can do it for a year. It's all a matter of breaking down my Dream Dare goal of losing 60 pounds this year into smaller "doable dares."

I heard a powerful quote years ago, "Whatever you measure and monitor you improve."

I dare you to track your calories starting today!

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.

I Dare You To Get Fit Not Fat This Year!

It's time for me to set some new weight and fat loss goals for my health. 

I have been overweight most of my life. It started in middle school when my Mom could only buy clothes for me in the "husky" section at Sears. Over the years I kept gradually adding to my waistline topping out just over 350 last year.

My doctor ordered a treadmill test as part of a physical but the machine only had a warranty for people weighing 350 or less so I couldn't take the test! I tried to work out on the Wii fit gaming platform, but its weight limit was 330. I was actually too fat to get fit for awhile.

Earlier this year my oldest son Jacob did something that no one had ever done before. He dared me to diet, exercise and lose weight. Well for some reason that helped provide some motivation and incentive to lose some weight.  With the help and support of my patients and some great friends I started walking and exercising while eating more sensibly and lost 20 lbs. I gained a few back through the summer, but now I am ready to pick back up on that dare. This time I am daring myself.

I am daring myself to lose a grand total of 60 lbs by my birthday at the beginning of March 2012. I am calling it the "Dare Diet" and this blog will chronicle my journey.

Along the way I will share the dare with you.  I consider it daring with caring. Today's dare is simple -

I Dare You To Get Fit Not Fat This Year!

Will you accept my challenge and join me? I Dare You!

Written by Dr. Dan Davidson, founder and director of the Back Resort & Rejuvenation Health Center - and creator of the FitStronger.com and DietStronger.com programs.