Blog

HERE ARE A FEW MORE TIPS TO KEEP YOU ON TRACK THIS WINTER!

GOING ON CRASH DIETS

A quick Google search will bring up pages of flashy diet options that promise fast results. Losing weight quickly is tempting, but the results will not last and could compromise any future weight loss. When we consume less calories than our bodies require, it puts us into “starvation mode.” Our bodies will begin to lower our basal metabolic rate in order to compensate and protect our organs and ensure we can complete our essential functions. When we return to our normal way of eating, not only will we gain weight but it will be difficult for any future weight loss. The first step is to look at what period of time you put on the weight and understand it will take that time plus some to lose. Fat loss is a slow and gradual process that allows our body to adapt as we progress to ensure that we maintain our ability to function at an optimal level.

NOT ADDRESSING THE EMOTIONAL SIDE OF WEIGHT LOSS

Many psychologists concur that emotions are the top obstacle when it comes to losing weight with emotional eating and lack of commitment being the top behaviors compromising your progress. We have found many clients don’t truly believe that they deserve to be healthy and happy. They have used their weight to define part of their identity and often have used food to dull emotions and negative experiences. These associations can be difficult to break and without proper acknowledgement lead to self-sabotage and negative self-talk. One of the best tools is to keep a journal of your realizations, triggers, moments of doubt, accomplishments, and more in order to identify areas where you need assistance. Also, find an alternate option for self-care that you enjoy that can replace the void that emotional eating has filled in the past. Lastly, speak to someone you trust to help you break the barriers on your weight loss journey.

BEING UNREALISTIC

In theory, it would be great if your meals were all cooked at home and you exercised at the gym every day, but if you don’t have time to cook or get yourself to the gym, then that’s probably a poor plan that will leave you feeling defeated. It is better to start small and make resolutions that you think you can keep. Creating short term goals along the way will help you ultimately reach your long term goal down the road. If your aim is to exercise more, schedule three or four days a week at the gym instead of seven. If you want to start eating healthier, start by replacing sweet desserts with something else you enjoy, like fruit or yogurt. Having realistic expectations helps you to form goals that fit with your real life and your individual needs and personality—so that you can be successful and feel good about that. In the past, I’ve had clients who wanted to start a 5 week program, but they expect to lose over 20 lbs. in that time. Realistically, healthy weight loss is about 1-2 lbs. per week. It is important to set small weight loss goals along the way; this will help make your long term weight loss goal more attainable. Remember that minor missteps when reaching your goals are completely normal. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track.

Valentine’s Day is right around the corner and this holiday is known for being dipped in chocolate! That means your sweetie is probably going to buy you some sweets… and you’re going to be eating them. But not all chocolate is bad… Yeah, I said it. Did you know dark chocolate has a lot of health benefits??

• Good for your heart
  • Eating a small amount twice a week can help lower your blood pressure
  • Helps improve blood flow which may prevent the formation of blood clots

• Good for your brain
  • Increased blood flow can help improve cognitive function
  • Contains chemical compounds which have a positive effect on your mood

• Helps control blood sugar
  • Flavonoids help reduce insulin resistance by helping cells to function normally
  • Low glycemic index, meaning it won’t cause a huge spike in blood glucose levels

• Full of antioxidants
  • Antioxidants help rid the body of free radicals which cause oxidative damage to cells
  • Eating antioxidant rich foods may protect you from certain types of cancer and slow the signs of aging

• Contains theobromine
  • This has been proven to help harden tooth enamel
  • Unlike other sweets, it lowers your risk of cavities in combination with proper dental hygiene

• High in vitamins and minerals
  • Potassium & copper help protect cardiovascular health
  • Magnesium helps prevent high blood pressure, heart disease, & type 2 diabetes
  • Iron protects against iron deficiency anemia

Although dark chocolate has a lot of health benefits, it is important to remember that everything is good in moderation. It still has calories! Don’t replace healthy foods with chocolate.

When winter digs deep and doesn’t want to relinquish its control, you need to stay focused so you can keep up with your resolutions.

Here are some tips to keep you on track.

Thinking It Takes 21 Days to Form a Habit

Great things take time so no need to worry when they do not happen immediately. You are making changes for the rest of your life, not only the next few weeks. Learn to love the process so the path to improving your life is no longer a chore but a hobby instead. Once you see results it becomes an addiction. The first few months are the absolute hardest for the simple fact that we want to see a drastic change in a short amount of time. Coming to terms with the fact that it is going to take longer than you anticipated is the hardest pill to swallow. “Forming a habit” is simple; the challenge is maintaining the habit. You have to accept that this is an all out grind, inch by inch. We drill this into our clients head constantly because it is easy to lose sight of how far you have come. We stress the long term picture and help people to understand that we take it month by month in addition to day by day.

Lacking Confidence

Confidence is key. Focus on your strengths. In the past few months, one of our clients expressed an extreme difficulty in using the stairs in her house and in train stations. Stairs were her weakness and would alter her life as she would avoid them at all costs. With perseverance and time, one step at a time soon became a whole flight and the weakness became something she enjoyed.

Not Tracking Your Progress

The simplest way to describe the success of “tracking progress” is to give you examples of my clients. The majority of people that I have had pleasure to work with to aid in weight loss are required to write down their daily food intake. Keeping a journal allows us to pick up on habits, count calories, etc. that many may think are harmless, but are in fact creating larger obstacles to their end goal. These people who journal, find themselves successful. I have found those who do not, lose accountability easier and tend to fall off. In addition, progress pictures allow to see long term changes as opposed to the glance in the mirror every morning where small changes are hardly noticeable. These techniques allow you to recognize and celebrate milestones along the way, a process that is vital to keeping you confident and motivated.

Keep checking back throughout the week for more tips to keep you on track.

Don’t let your New Year’s resolutions slip this Super Bowl Sunday! Here are some tips on how to enjoy game day without the guilt.

• Don’t get a “false start” on Super Bowl Sunday
  • Start your day with a long round of exercise
  • This will help boost your metabolism
  • A healthy start can allow extra room for treats later in the day

• Get that “first down” whether you are attending a party or hosting your own
  • Plan to bring or serve a healthy dish.
  • Replace fried chips with whole-grain baked chips. & choose low-sodium, low-fat dips and cheeses over other fattening, sodium-filled options.
  • Fill up on veggies and dip instead of cheese and crackers… this will cut calories while increasing fiber for fullness
  • While visiting the snack table, use a plate! Plating makes you aware of what you’re consuming and prevents you from over-snacking

• Score a “touchdown” for healthy eating! Nearly every classic appetizer can be made healthy by using alternatives or simply controlling the portion.
  • For a spin on nachos, replace chopped red meat with lean turkey, sour cream with the fat free version, and use low-sodium taco seasoning
  • Add beans for fiber, which will make you feel fuller.
  • Add vegetables such as lettuce, diced onion, and chopped tomato for an extra boost of nutrition

• Be careful of “excessive celebration” penalties
  • Football and beer seem to go hand-in-hand, but it is full of empty calories
  • Limit your alcohol intake and choose zero calorie options such as water or seltzer

MAKE YOUR RESOLUTIONS TO LOSE WEIGHT AND BECOME HEALTHIER IN 2015 STICK IN 2015!

By the end of January 36% of people have given up on their New Year’s Resolutions. Avoid these common mistakes and make your resolution become a reality.

1. Making a Vague Resolution

“I want to lose weight”, this does not take into account the many number of changes you will need to make. Be more specific and set specific and short-term goals. “I want to eat more vegetables, less fast food and sugar”, or “I want to drink more water.” Set one goal per week and stick to it.

2. Not Writing Down Goals

Write down, share your resolutions and weekly goal. A written goal is more real and keeps you from making a modification when things get tough. Post this goal in several places, mirror, and refrigerator or even set a reminder in your phone. Hold yourself accountable and take inventory at the end of day. Did I eat a serving of vegetables today? This answer is simple, YES or no. Keep track of success.

Then for added accountability share your goal with others or post on face book

7) Set a small goal for your self each day until the new year. for example doing 10 miles a week, you can split it up to 2 miles a day 5 days out of the week or 3 miles 2 days and 2 miles 2 days. Try to make your miles a few seconds faster each week. you have 3 weeks make staying healthy your gift to yourself this year 🙂

8) Spend exercise time with the people you love. Go for a walk, jog, or a workout with a friend or family member. This time of year we want to enjoy the time we have together and help our loved ones get healthier too.

9) The holiday challenge is all the food! So challenge yourself to do 20 crunches for every mouth full of sweets. If you eat a slice of pie and take 10 bites that’s 100 crunches. Now don’t stuff your face each bite, be fair to yourself. Do the crunches after you digest and if a crunch bothers your neck our back hold a plank for 20 sec each bit.

KEEP CHECKING IN OVER THE NEXT WEEK TO GET MORE TIPS FOR STAYING HEALTHY THIS HOLIDAY SEASON!!

4. Schedule your workouts in advance. During the holidays, our erratic schedules often interrupt our exercise regime. Each Sunday, plan out what workouts you will be doing and on what day. Make an appointment with your exercise physiologist, or schedule a gym date with a friend to remind you that someone else is counting on you and you must show up.

5. Use smaller plates. Many families switch up their dining ware to large and beautiful plates during the holidays. This encourages us to blindly fill them up and forget about practicing portion control. Instead, opt for the smaller plates in order to make smarter choices and remember to fill half the plate up with vegetables.

6. Hydrate Hydrate Hydrate. During the warmer months it is much easier to remind ourselves to drink adequate water. Now that the colder months are here and the hustle and bustle of the holidays is among us, water consumption typically goes down. While the amount of water required is specific to each person, a general recommendation is 8-10 cups a day. This time of year is perfect for sampling different warm herbal teas to include in your daily consumption.

Keep checking in over the next week to get more tips for staying healthy this holiday season!!

1) Don’t tempt yourself. Being with family is the most important thing, but go into the holiday gatherings with a plan. If you are hosting an event make the smart decision and choose healthy foods so you don’t torture yourself staring at lasagna.

2) Don’t prolong the holiday. Christmas is just one day and people use it as an excuse to “cheat” for days or even weeks. Look forward to Christmas as a cheat day, but staying on track with your program on the days surrounding it is crucial.

3) No time for the gym is not an excuse. If you find yourself struggling to make time to get to the gym with all the shopping you have to do then a good way to stay active is to literally “shop till you drop” Take an extra three laps around the mall each time you go. Don’t try and get the closest spot, park far and walk walk walk! Walking and shopping is two birds with one stone, cardio and presents.

Keep checking in over the next week to get more tips for staying healthy this holiday season!!