Calorie Shifting - A Good Idea?

In this day and age, the majority of Americans are on (or have been on) a diet.  Our society has lost focus on prevention of obesity and we must rely on the treatment instead.  Calorie-cutting has been a way of life for a lot of people recently.  Today's blog is going to address the issue of "calorie shifting" or as many know it, "cheat day".  There are mixed reviews on the topic of calorie shifting.  Some experts feel that a "cheat day" may lead to overindulging and will break the cycle of healthy eating while others agree that a day to enjoy some of the less healthier foods you used to eat will help keep you on track and reduce the tight structure of a diet.  

In order for weight loss to a permanent solution, you must first eliminate the word "diet" from your vocabulary.  Just saying the word "diet" promotes negative connotations.  Most people assume they have to eat just vegetables/salad and drink water and that's all they can have.  Say the word "diet" in a crowded room and see how many people walk away from you.  Or better yet, see how many people flock to you to tell you horror stories on their past experiences with dieting.  Dieting has a temporary status attached to it.  Most people will tell you how many diets they have been on in their lifetime and how they always gained the weight right back.  Instead, think about making a lifestyle change.  A permanent lifestyle change.  Something that will last and will keep you healthy for the rest of your life.

Now let's talk about calorie shifting or having a "cheat day" built into your new lifestyle change.  Restricting your calorie intake is difficult enough by itself.  Preventing yourself from having those foods you used to enjoy is difficult to maintain.  That's where calorie shifting comes into play.  Totally denying yourself of certain foods/drinks makes the brain think about those items more often.  If they are always on your mind, you are more likely to "fall off the wagon" and gorge on those foods.  But what if you allow yourself a portion of your calorie intake to include some of those foods?  Your mind (and taste buds) will be satisfied and you will be more likely to continue with your newly found, healthy choices.  For some, you may even find that food to be "gross" after changing to healthier foods.  However, there is a dark side to calorie shifting.  You must take into consideration your personality and behavior traits.  If you are the type of person who tends to be a little more obsessive, calorie shifting might not be the way to go.  

So what's the best thing to do?  First of all, you will need to change your eating habits and clean out your nutrition plan significantly in the first 30-60 days.  That means you will need to stay away from those "cheat" foods.  Next you should take into consideration whether calorie shifting is the way to go for your behavior traits.  Don't try to tackle weight loss on your own.  Seek out the advice of weight loss professionals.  And, by "professionals", I don't mean people who have yo-yo dieted their way through life.  Seek out certified/degreed nutrition specialists for advice and guidance through your weight loss journey.  There's more to it than just calorie restriction.

Final thoughts....this blog may have been a little wishy-washy in terms of what we think about calorie shifting but just keep in mind that you need to make these permanent lifestyle changes in order for weight loss to be successful.  Surround yourself with healthy people and healthy habits and you will reap the benefits in the long run.

A New Year...A New You

With 2012 fast approaching, many people will begin to think about their resolutions for the new year.  Are you one of those people?  What are you resolving to do or change in 2012?  It's time for you to start thinking about yourself and your health.  We have many informative blogs on heart health, exercising, nutrition, and stress management.  Refer back to these blogs and think about how you can start making better, healthier choices in life.

This time when you set your resolutions or goals for 2012, focus on the positive health behaviors rather than the negative ones.  What does that mean?  Instead of telling yourself you are going to "cut out" some type of unhealthy food or drink (i.e., french fries, soda, caffeine, etc.) why not "add" a healthy behavior such as increasing your water intake or adding vegetables to every meal.  Research has shown it is easier to increase healthier behaviors more than decreasing or eliminating unhealthy ones.  Once you begin to adopt these healthy behaviors, there will be a naturally tendency to cut back or eliminate behaviors such as eating unhealthy foods and consuming large amounts of sugar and caffeine.  

Thinking about joining a gym or health club in 2012?  Be sure this is something you are committed to and you are not joining just because there's a good deal advertised.  If you are ready to make changes with your exercise habits and you don't have the resources at home to begin a program, maybe it would be good for you to join.  Fitness professionals with degrees and certifications can help you in your journey.  Do you have a little extra money to spend on yourself this year?  Instead of buying another electronic gadget or another purse/jacket, why not invest in a trainer?  One-on-one attention with a trainer can help you stay focused and reach your goals.

One important resolution or goal everyone should establish this year is to take time for yourself.  Many of us are so busy taking care of everyone else that we forget about ourselves.  Put time in your schedule to do something for you.  For all of you electronic-junkies out there, set a recurring appointment in your Blackberry, iPhone, or smartphone for some "me-time".  Whether it's 30-minutes for exercising, 15-minutes to take a walk outside, or 10-minutes to be "electronic-free", schedule it into your day.  After several "me-time" appointments, you will start to notice a positive change in your mood and an increase in energy level.

Whatever you choose to focus on in 2012, be sure to refer back to our blog on setting S.M.A.R.T. goals.  The more time and thought you put into establishing healthy behaviors, the more successful you will be in the long run.  Still need help with making long-term, lifestyle changes?  Make an appointment with a nutrition specialist or fitness professional here at PROMATx Health Club.  We can help you to define what area(s) to work on and how to go about achieving your goals.

Be S.M.A.R.T., stay strong, and stay focused!!

"As human beings, our greatness lies not so much in being able to remake the world. . . as in being able to remake ourselves".  --Mahatma Gandhi

How S.M.A.R.T. Are Your Goals?

We all know when it comes to improving our health and fitness, setting goals is a necessary process.  But are your goals effective?  Are they helping you achieve success?  Or could they actually be hurting your progress?

The acronym S.M.A.R.T. has long been used by psychologists to help individuals remember important characteristics of engaging in behaviors through goal setting, focusing on the overall process and outcome of a desired activity.  Take a few minutes and use the S.M.A.R.T. method to see how your goals are measuring up!

Specific goals provide enough detail to identify the action required to accomplish the goal.  Good example:  To eat at least three servings of vegetables a day.  Bad example: To be healthier.

Measurable goals identify what tasks are to be accomplished and when they have been reached.  Good example:  To lose 15 lbs by February 1^st.  Bad example:  To lose weight.

Attainable goals focus on activity that will produce results.  Good example:  To walk three times per week for 10 minutes.  Bad example: To get into shape.

Realistic goals refer to the practicality of reaching desired outcomes.  Good example:  To walk for 30 minutes at lunchtime.  Bad example:  To run 20 miles a day.

Time-Anchored goals enable individuals to monitor progress at regular intervals.  Good example:  To lift weights 2 times a week for a month.  Bad example:  To lift weights 2 times a week. 

Hopefully your goals are S.M.A.R.T. ones!  If not, take the time to re-evaluate them and make them more effective.  Remember our PROMATx trainers are always available to help you set and reach your health and fitness goals!

Are You Ready For Exercise?

You know exercise is good for you.  You've heard the success stories of weight loss when coupling proper nutrition with exercise.  Have you tried it yet?  Are you skeptical?  Are you making changes? 

Every day we make decisions about what is best for us, our family, and our financial well-being.  Some people have a process they go through before making a decision...weighing pros and cons, determining financial commitment, talk with family members.  Others take the "fly-by-the-seat-of-their-pants" approach and make decisions without much preparation or planning.  Regardless of the decision-making system, sometimes our decisions are good ones and other times, not so good.

Whatever method you practice, we all go through the same "stages of change".  This is a model was developed by Dr. Prochaska and colleagues at the University of Rhode Island back in the late 1970s.  The official name is "Transtheoretical Model of Behavioral Change" but is more commonly known as TTM or "stages of change".  Their theory assesses an individual's readiness to act on a new healthier behavior, and provides strategies, or processes of change to guide the individual through the stages of change to action and maintenance.  In layman's terms, there are certain steps we all go through when a change is made in our life.

The stages are as follows:

1. Precontemplation - not deciding to make a change, regardless of effectiveness of the outcome
2. Contemplation - thinking about making a change but not quite ready to commit
3. Preparation - made the decision to make a change, now getting ready to begin
4. Action - changes have been begun and positive outcomes are seen
5. Maintenance - new behavior is in place and now the focus is on retaining this behavior
6. Termination - new behavior is constant and there is 100% commitment to continue

Which stage are you in?  If you are in stage 1 (Precontemplation) then just keep reading our blog.  Someday you will find it in you to want to make some changes to your lifestyle.  Those of you who are in stage 2 (Contemplation), definitely keep reading this (and future) blogs.  Arm yourself with the knowledge of the benefits of exercise and proper nutrition.  Ask questions, ask for advice, explore your options, decide what's best for you.  Find out what is preventing you from starting an exercise program.  Stage 3 (Preparation) is where you should start making a plan.  If you are in this stage, begin to figure out what goals you what to achieve through exercise and proper nutrition. 

Those of you who have made it to stage 4 (action)...keep up the good work!  You have begun to see the positive effects of taking good care of your body and mind.  Don't stop now!  Keep making those healthy decision.  If you've made it to stage 5 (maintenance) or stage 6 (termination), I stand up and applaud you.  Positive changes have been made in your lifestyle and you saw (and continue to see) the benefits.  You are healthier, you've improved your quality of life and your outlook on life in general is much better.

Take a moment to think about why you want to start and exercise regime.  Do it for yourself, not just because the doctor told you to or because your significant other says you must do this "or else".  Although those are good reasons, you must be ready mentally to make the change or you will not be successful.  We here at PROMATx Health Club can help you determine which stage you are in and whether you really are ready to make some positive health behavioral changes.

To quote Mr. Spock..."Live long and prosper".  We are here for you, come in and see how we can help!