You Don't Need a Diet!

“Americans spend approximately $30 billion a year on weight-loss programs and products” (Rubin, 2013).  Unfortunately most diets fail!  Many individuals find it fairly easy to lose weight when beginning a diet, but when weight loss slows or stops people become discouraged and often return to their old way of eating.  “About 95% of people who lose weight by dieting will regain it in one to five years” (Selig, 2010)

You don’t have to go on a diet to lose weight!  You will start losing weight when you decide to make better nutritional choices and then begin making healthy changes you can sustain over a period of time.  Making mindful choices will help you lose weight and improve your health!  

Check out a few healthy swaps suggested below.  You’ll be saving money and calories!

·        Instead of a donut eat a piece of whole grain toast with peanut butter or almond butter

·        While you’re making a side salad to eat with dinner, make extra so you can take it to lunch the next day  

·        Drink water flavored with orange or cucumber slices instead of sodas and sugary drinks

·        Add evaporated non-fat milk to your coffee instead of creamers

 Choices today determine tomorrow…choose a healthy lifestyle!

References

Rubin, C. (2013). Do Trendy Diets Work?. Health (Time Inc.), 27(4), 41.

Selig, M. (2013). Why diets don’t work…and what does. Psychology Today. Retrieved

     from:  http://www.psychologytoday.com/blog/changepower/201010/why-diets-dont-  

              workand-what-does

Staying Motivated!

Whether you’re a long-time exerciser or a novice is often difficult to stay motivated to exercise regularly!  Boredom, family and/or work commitments, as well as just wanting “me” time are all reasons to skip a workout.  Most of us may need a little extra motivation now and then to keep moving!

Having a goal will help you stay motivated, but remember your goal should be realistic.  Making small adaptable changes will help you see success along the way to reaching your ultimate goal.  For example, instead of saying, “I want to be healthy or I’m going to exercise,” say “I will eat a large salad every day or I will walk/jog for 30 minutes three times per week.”  Once you have achieved the goal you can change or increase it.  Achieving even a small goal typically motivates one to work towards greater objectives.

Motivating yourself to exercise is easier if you like what you’re doing.  Participate in activities you enjoy or try a new activity.  If you hate jogging, don’t do it!  Maybe join a hiking group or a healthy cooking class.  When you have fun you’ll look forward to the activity!

I’ve been exercising my entire adult life and there were times especially when I first started when I wanted to take a day off from the gym.  However, I would make myself go and told myself I could leave if I didn’t feel better within 20 minutes.  I never left once and always felt better!  Now exercise is a daily part of my life, just like brushing my teeth.  I look forward to my workouts!  After a while, it might take years, you may look forward to your daily workout as much as I do.  Don’t give up!

   Healthy choices today determine tomorrow – choose a healthy lifestyle!

NEAT - Burn More Calories!

There are three principle components individuals use to expend energy on a daily basis: basal metabolic rate, thermic effect of food, and thermic effect of physical activity. 

1)    Basal metabolic rate (BMR) is the amount of energy required to maintain bodily functions at rest - this accounts for about 60% of total daily energy expenditure (Levine & Kotz, 2005).

2)     “Thermic effect of food is the increase in energy expenditure associated with the digestion, absorption, and storage of food and accounts for 6–12% of total daily energy expenditure” (Levine & Kotz, 2005, p. 310). 

3)    Thermic effect of physical activity is subdivided into two components:  exercise related activity thermogenesis (planned exercise) and non-exercise activity thermogenesis [NEAT] accounting for 15-30% of daily energy expenditure (Levine, 2004).   Planned exercise burns calories, but most of us cannot spend hours exercising every day.  NEAT is everything we do that isn’t sleeping, eating, or planned exercise.  “NEAT includes the energy expenditure of occupation, leisure, sitting, standing, walking, talking, toe-tapping, fidgeting, playing guitar, dancing, and shopping” (Levine, 2004, p. S82). 

Basal metabolic rate decreases with age and when one loses weight, hence fewer calories are needed.  In addition to planned exercise sessions, NEAT should be incorporated into your day!  Try of few of the suggestions below to increase NEAT: 

·         Take a walk at lunch or have a walking meeting

·         Park the car further away when you’re at work or at the grocery store

·         If you live close enough, walk your kids to school

·         Stand or walk when you’re talking on the phone

·         Ask your boss about a standing work station

·         Make dinner instead of stopping for take-out

·         Clean house

·         If you are watching TV, get up during commercials and do something

 Sit Less – Stand/Move More!

References:

Levine, J. A. (2004). Non-Exercise Activity Thermogenesis (NEAT). Nutrition Reviews,  

      62(7), 82-97. doi:10.1301/nr.2004.jul.S82­S97

 Levine, J. A., & Kotz, C. M. (2005). NEAT – non-exercise activity thermogenesis –

     egocentric & geocentric environmental factors vs. biological regulation. Acta

     Physiologica Scandinavica, 184(4), 309-318. doi:10.1111/j.1365-201X.2005.01467.x

Should You Exercise When You're Sick?

Should you skip a workout or two when you’re feeling under the weather?  It can be frustrating to miss a workout when you’ve been sticking to your New Year’s resolution!  I rarely miss a workout and find it difficult to know to say “no” to my exercise routine, but sometimes it’s necessary.  Assessing your symptoms can help you decide whether it’s a good idea to exercise or take a day off.

The general rule is if you have a cold affecting the neck and above you should be all right to exercise. However, it is probably best to work at a lower intensity.  Working out at higher intensities may slow down the healing process.  On the other hand if you have a fever, chest congestion, or body aches you should not work out at all.  These conditions are a sign the body is fighting illness and needs rest to promote healing.        

It is important to listen to your body.  This week I had a cold and while I felt okay performing every day activities, once I began my normal workout, I soon noticed I had much less energy and found it necessary to reduce the intensity and duration.  So instead of jogging or exercising on the elliptical, I walked on the treadmill.   

Missing a workout or two will not derail the progress you’ve made.  I have been guilty of teaching group fitness classes when I’ve been sick, thinking I could tough it out, but ended up missing more time than if I had rested for a day or two. Next time you’re sick assess your symptoms before heading out for your workout.  A brief time-out from your program may be the best decision.   

What's the Best Exercise?

One of questions I am asked most often is, “what is the best type of exercise?”  Well, it’s simple - the best exercise is what YOU will do!  It’s important to find an exercise you enjoy so you’ll do it consistently.  To optimize your fitness results you should include cardiovascular exercise, strength (aka resistance) training, and flexibility training.

Many years ago, prior to training clients at the gym I would often ride a stationary bike.  Members who were using other machines would ask me if the exercise bike was a better cardiovascular exercise than the treadmill and/or elliptical machine.  Interestingly, all of the machines would have provided a sufficient workout.  Any exercise in which you are overloading your muscles (working them harder than normally accustomed) is good for your body!

One of the keys to achieving your health and wellness goals is consistency.  Choose a few fitness activities you enjoy and you’ll be motivated to exercise every day!

DIET - Make it Positive!

The word diet often has a negative connotation – one of deprivation.  As a personal trainer, I explain the word is a noun used to describe how people eat (e.g., my diet is how I eat on a daily basis).  You should not be “on a diet,” but rather maintain a healthy lifestyle everyday through proper nutrition and exercise.   By simply changing our negative thoughts about diet, we can change our future behavior!    

Oftentimes overhauling your lifestyle can be overwhelming, so I recommend making small changes you can stick with long-term.  Once you have mastered a new healthy habit, you will most likely be encouraged to achieve another.

To encourage healthy behavior it is important to set yourself up for success.  Below are a few simple tips:

·        Stock your pantry and refrigerator with healthy food choices

·        Make a shopping list before going to the grocery store

·        Cut and prepare vegetables and fruit so they are easily assessable

·        Write positive affirmations and healthy tips where you will see them

·        Find a buddy to walk with during lunch break a couple of days a week

·        Keep a pair or comfortable walking shoes at your desk

·        Pack your gym bag in your car and head to the gym right after work

·        Pack a lunch you will look forward to eating (e.g., veggies and hummus, a large salad with lots of vegetables)

·        Monitor daily activity whether by using a high tech fitness gadget or wearing a simple pedometer

Remember to make simple changes so they will become routine – positive results will eventually follow.    

Make Lifestyle Changes for Long-term Success!

Most people who make New Year’s resolutions have either gone back to old habits or are becoming frustrated because results are not fast enough.  Whether weight loss, improved fitness goals, or major life changes, long-term results take time!  Consistency and discipline are the keys to achieving almost any goal.  Discipline may simply be defined as doing what you SAY YOU ARE going to do and NOT doing what you SAY YOU ARE NOT going to do.

Did you know many people will gain weight when improving their diet and beginning an exercise program?  Don’t panic, this is a temporary situation brought on by the positive changes taking place physiologically.  Muscles are approximately 75% water.  In the beginning of a new exercise program the body is being fueled and hydrated properly.  Muscles need glucose (the breakdown of carbohydrates) to function and every gram of glucose holds onto about 3 grams of water!  It may take six to eight weeks for the body to adapt and attain homeostasis. 

 

Stick with your new program – you will see positive changes soon!