There are many ideas circulating about the best way to
promote fat loss, change lifestyles, and maintain the changes you make. Today,
let’s look at a few of the popular ideas surrounding weight management.
Small lifestyle changes are enough to lose a
significant amount of weight and keep it off.
Though efforts like parking
further from your destination are a good place to start, latest research is
showing that this may not help as much as we would like to think. The fact is
that the amount of time in which we are sedentary greatly outweighs the effort
of walking 20 extra yards once a day. Experts say once again the most effective
means of substantial weight loss and management is consistent dietary
management and exercise.
Setting realistic goals is the best approach.
The current thought about goal setting is to create a small manageable goal and
progress once that goal is reached; however leading fitness professionals are
recommending a more progressive approach. Personal trainers are familiar with
this concept, and there is no reason that you should not be too: micro goals
and macro goals. Set a higher weight loss goal but then break it down into
smaller goals. This will allow you to celebrate small successes while
continually challenging you to meet your true goal. Click HERE to review a previous blog entry on goal setting.
Rapid weight loss is always bad.
Researchers are saying this is not always true. The key is finding a program
that is sustainable.
Regularly eating breakfast prevents obesity.
Researchers have found that a person’s baseline breakfast habits set the
nutritional standards for the rest of the day. So a healthy breakfast fostered
healthier eating for the remainder of the day, but an unhealthy breakfast led
to poor meal choices for the duration of the day. Click HERE to read a blog about eating breakfast.
Eating more fruits and veggies results in
weight loss.
Research has concluded that there is no evidence to support or
reject this theory. Eating fruits and veggies allows you to reap the
nutritional benefits, but if the key in weight loss is creating a calorie
deficit.
Still frustrated and confused about how to go about losing weight the safe and effective way? Schedule an appointment with one of our trainers AND one of our nutrition specialists. Let's talk about what got you to where you are today and how we can help you with your "scientific body transformation". Remember, all you have to do is ask for help...we won't turn you away.
This blog was adapted from: "What Really Works In
fighting Obesity." IDEA Fitness Journal. Jan 2014 pp 16-17
It's almost upon us...the feast some of us have been waiting for all year. With one day left before Thanksgiving, it's time to make a plan for how you will handle tomorrow's events. A little planning and a little effort will help you get through this holiday and still maintain a little health and fitness sanity.
Eat a healthy breakfast. In a previous BLOG, we talked about the importance of breakfast. It sets the tone for your eating habits the rest of the day. So start your Thanksgiving morning with a healthy dose of protein to stave off hunger early in the day. This will lower your chances of overeating because you are "starving".
Snack wisely. Going to a friend's or family member's home for the big meal? Watch out for the appetizers that may be laden with fat and calories. Indulge on a couple of the tasty appetizers but do so sparingly. Munch on fresh fruits and veggies instead.
Watch the "empty calories" in alcoholic drinks. While it is OK to imbibe a holiday drink to toast family and friends, be sure to add low- or no-calorie, non-alcoholic drinks in between drinks. Have a glass of sparkling water with fresh fruit.
Have a balanced plate during dinner. Put smaller plates on the dinner table this year. If you don't have control over which plate you use, don't fill your whole plate with food. Divide your plate in thirds...1/3 of your plate should have lean protein (i.e., turkey breast) and the remaining 2/3 should have whole grains, fruits and vegetables.
Eat slowly and enjoy pleasant conversation. It takes 20 minutes for your stomach to tell your brain that it is full. So slow down while eating your Thanksgiving meal and converse with friends and family. It's not a race to see who can eat the most or eat the fastest. Take time to enjoy and savor the food.
Wait on (but don't skip) dessert. Instead of having that slice of pie right after your meal, save it for later. You'll enjoy it more when you are not already full from your meal.
Add activity to your holiday. Many cities (Lexington especially) have a road race or charity event on Thanksgiving morning. Get into the holiday spirit and join fellow community members for a pre-Thanksgiving holiday calorie burn. Don't feel like getting up early to do this? Go for a walk with family members (or your favorite four-legged friend) or get the family together for friendly game of football or basketball.
Be realistic during Thanksgiving. Let's face it, some of us will overeat during this holiday. Don't beat yourself up and think you can't "come back" from this set-back. The important thing to remember is to get back to your regular routine the next day. One day of splurge won't ruin your health and fitness goals!
Learn to say "no" this year. Just because your favorite Aunt brought her butter-laden, high-calorie casserole to the dinner table, doesn't mean you have to eat it. Thank her graciously and choose wisely!!
Remember what Thanksgiving really means. Thanksgiving isn't about the food...it's about being thankful. Be thankful for loved ones, past and present. Show your appreciation for those who may have helped you through difficult times this year. Create an atmosphere of fun, love, and camaraderie this holiday season. Enjoy time with friends and family either in person or over the phone.
We hope these tips will help you to have an enjoyable and healthy Thanksgiving this year. Take a moment to think about what you are thankful for in your life. Be happy, be wise, be active...but most of all, be healthy!!
Admit it, that title caught your attention, didn't it? Now that we have you hooked, let's look at how it really is possible to lose weight without dieting.
How many diets have you tried? According to a Gallup Poll in 2005, Americans reported they have tried to lose weight an average of seven times in their lives. This includes 24% of Americans who have tried to lose weight once or twice, 28% who have tried between 3 and 10 times, and 11% who have tried more than 10 times. A third of Americans, 34%, say they have never tried to lose weight. Which group do you fall into?
Regardless of which group you are in, it is possible to lose weight without dieting. If you look up the word "diet" in the dictionary, one of the definitions is: "such a selection or limitation on the amount a person eats for losing weight". Doesn't that sound like a temporary event? It does to us! We want you to make a "lifestyle change" not a diet that is a temporary change in what or how much you eat. Make changes to live by for the long-term. Make choices to feed your mind and body. Make selections that will provide you with the energy to not only sustain life, but to improve how your body functions.
Here are some ways you can lose weight by making lifestyle choices.
Cut back on the sugary drinks. The U.S. ranks 1st among countries for soft drink consumption per capita. We consume ~15 ounces per day! On top of that, 21% of the sugar in the average American's diet comes from soft drinks. Ditch the soft drinks! Go for water flavored naturally with fruits, cucumbers or ginger.
Use a smaller plate when setting the table. Back in the 18th century the size of a dinner plate was 7 1/2 to 9 inches in diameter; in the 20th century that size grew to 10 1/2 inches; now the American plate is at least 12 inches in diameter. Look in your grandparent's china cabinet and compare their dinner plate to that in your cupboard. It's probably the size of your side or salad plate. By using a smaller plate, you lessen the "need" to fill every inch of the plate with food.
Shop in the perimeter of the grocery store. Did you know the healthier food is located outside of the aisles? Spend more time in the produce department buying fresh fruits and veggies. Stay away from the pre-prepared or highly processed foods.
Eat breakfast every day. In a previous blog, we talked about the importance of eating breakfast. Click here to read that blog entry. Take the time to make a healthy breakfast, even if you have to prepare it the night before. This will set the tone for your metabolism each day.
Eat more often throughout the day. Eating smaller meals more frequently will help prevent from overeating because you are "starving" at mealtime.
Add physical activity to your day...EVERY DAY! Yes, we said every day. That doesn't mean you have to be in gym 7 days a week. Step away from the computer and walk through your neighborhood or in a park. When you go shopping, park a little further from the door. Go "old school" and wash your dinner dishes by hand...you burn some calories that way! Just be active.
Add protein to every meal/snack. Protein can help you feel fuller, longer. This can prevent you from overeating in your next snack/meal. Choose low fat yogurts or Greek yogurt, lean meats, beans and nuts.
Don't deny yourself the "comfort" foods you enjoy. If you attempt to totally eliminate the foods you love, you'll want them more! Think about moderation. You can have that creamy dessert, just not every day. Look at ways to make your comfort foods healthier by making small substitutions without sacrificing flavor.
Choose items from the appetizer menu at restaurants. Smaller portions can cut back on calorie intake. If that isn't possible, ask for a "to-go" container when your meal arrives. Place half of the entree in the container for another meal. Don't be afraid to ask for alternatives to the preparation of your meal also. Even though it's not on the menu, that doesn't mean it's not in the kitchen! Just ask.
Put the "closed" sign up in your kitchen after dinner. Mindless snacking in front of the television or computer at night can pack on the pounds. Eat your meal, have a healthy dessert if you choose, but stay out of the kitchen until it's time to prepare breakfast. Better yet, brush your teeth after your last meal and you might be less likely to eat again!
These are just a few ways you can lose weight without dieting. Remember, make lifestyle changes that are permanent. Eliminate the constant yo-yo dieting that Americans have become accustomed to. Also, remember to make small changes in your life...don't try to change everything at one time. Baby steps will get you to your goal!
If you still need help, stop in at PROMATx Health Club and speak with a trainer or nutrition specialist. We can guide you and put you in the right direction to meet your goals and live a long and healthy life!
If you are trying to lose weight, one temptation may be to cut out breakfast. This will help you cut calories, right? Seems like it might be true, however, this process may be detrimental to your weight loss. Research has shown that people who are most successful with their weight loss got up and ate breakfast. Also, people who eat breakfast on a regular basis have healthier levels of vitamins and minerals and tend to eat less fat.
So how does breakfast help? Studies have shown people who start their day with a healthy breakfast tend to make healthier choices throughout the day. The reason for this is skipping your first meal of the day increases hunger levels which ultimately results in consuming more calories at lunch. See how that negates the calorie loss at breakfast?
Another way breakfast can help is by eating foods higher in protein. Consumption of higher protein foods in the morning helps to stave off hunger longer. Protein takes longer for the body to digest and creates a thermic effect meaning it takes more calories to digest it.
Finally, eating breakfast can give you the energy to get you moving. Being more active in the morning and throughout the day, helps you to burn calories and improve your chances of losing weight.
Not a breakfast fan? No one said you have to eat "breakfast food" (i.e., eggs, pancakes, waffles, etc.) in the morning. Try foods higher in protein like non-fat yogurt or a lean cut of meat. Add high-fiber, complex carbohydrates like whole grain breads and cereals to help keep you satisfied longer. Fiber gives you the sense of "fullness" thus preventing you from overeating.
Your breakfast choices should coincide with your weight-loss goals. Be sure to eat a well-rounded meal with fruits and veggies to get your recommended levels of vitamins and minerals. So get up and make breakfast. It really is the most important meal of the day!!
