Your One Month Check-Up

We are approaching the 1 month marker into our new year, 2013.  The year we made ourselves promise that starting

January 1^st (or 2^nd!) we would flip the switch to better health.  So here is the question, how are those resolutions 

going? Most of us are probably thinking the same thing “what resolutions?”  Followed by “oh yeah, the resolution(s) that flew out the window weeks ago.”

There’s something about it, every year when the clock strikes midnight (or 9 o’clock if you’re on the West Coast with little ones), we find ourselves with a bit of “New Year’s Insanity”.  You know, like the definition says “doing the same thing over and over and expecting different results.”

Some people’s “insanity” kicks in at the beginning of the new year, other’s may surface around bathing suit season,

weddings, or classmate reunions.  In any case, when it comes to our health, we are all guilty of setting ourselves up for failure, making drastic changes at the “stroke of midnight” that are just not realistic.

So what can we do to stop the insanity and start getting results in 2013?

Stop the Insanity, Start Getting Results

Follow these 4 important steps to a successful year:

1.   We need to know where we are in terms of our diet, exercise, and mental health.  All three are important components to weight management success. If one is out of balance, we need to recognize it and make the right changes to improve or restore the balance.

Such as, someone who is really good at exercising, but has not been drinking enough water.  The lack of proper hydration may be slowing down their metabolism, leaving all of their sweat and frustration in the gym, and their weight unchanged.

2.  We need to know what changes we can make to maximize our metabolism.  If we are inadequate or in excess of any key nutrients, our metabolism may be slowing down while our weight may be trending up.

For example, each of us has unique fat needs based on weight and medical history.  If we take in too much or too little fat, this may result in weight gain.

3.  We need to find a plan we can stick with over time.  This plan needs to include multiple small but powerful changes that can improve our body’s metabolism.

4.  We need to keep ourselves accountable.  We can do anything for a week or two, but sticking with something over a long period of time (A.K.A. lifestyle change) takes a lot of accountability. Friends who work out together or take on a healthy eating initiative are more successful than a person taking on a new healthy eating or exercise program alone.

Dr. Phil once said, “The best predictor of future behavior is past behavior, so you have got to create a new history.” Well, there is no time like the present to get the help you need to break free of insanity and actually succeed.

 If you are having difficulty with any of these 4 steps, contact us (free). We are here to help you restore balance, maximize your metabolism, create a plan, and provide accountability.  >>>Click for help

 

All you have to do is take the first step today, with us or any other program, so “tomorrow” is not just more of the same.

Since this seems to be such a common concern, we’d like to share our answer to this frequently asked question. If you have any additional questions, please post them below.

Question:

Hello….I need HELP with my current weight situation.  I have been doing really intense workouts for the past 1 1/2 months, watching what I eat, lots of protein, etc….with absolutely no results.  My metabolism is so off and it is so frustrating.  Any suggestions?

Answer by: Cindy Marasigan– Skinny Gene dietetic intern, nutrition counselor, fitness instructor, and culinary chef 

It sounds like you’re doing positive changes on achieving a healthy lifestyle. Here are some weight loss tips and exercise tips that I found to be helpful. Pick the tips that will work for you.

 Weight Loss Tips:

• Eat at least three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you are really hungry.
• If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away.
• Drink plenty of water and other calorie-free drinks  ( tea, coffee, diet soda- in moderation). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and regular soda.
• Limit the amount of alcohol (beer, wine, and liquor) that you drink.
• Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.

Food Preparation

• Plan meals ahead of time.
• Try cooking methods that cut calories:
  • Cook without adding fat (bake, broil, roast, boil).
  • Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth,or fruit juice instead of oil when cooking.

• Use low-calorie foods instead of high-calorie ones when possible.
• If you do make extra portions, put them away as soon as they are ready so you can save them for other meals. Store the leftovers in containers that you can’t see through.
• Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner after you have finished eating tonight.
• Make fruits, vegetables, and other low-calorie foods part of each meal.
• Drink water while you cook.

Mealtimes

• Divide your plate into four equal parts. Use one part for meat, one for starch (such as pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
• Do not put serving dishes on the table. This will make it harder to take a second portion.
• Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then dip your fork into the dressing before you spear a bite of salad.
• Change your usual place at the table.
• Make mealtime special by using pretty dishes, napkins, and glasses.
• Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down between bites. Cut your food one bite at a time.
• Enjoy fruit for dessert instead of cake, pie, or other sweets.
• Remove your plate as soon as you’ve finished eating.

Snacking

Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and don’t eat too many calories.

• Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.
• Keep low-calorie snacks in a special part of the refrigerator. Good choices include the following:

• Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.
• Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips, cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
• Fresh fruit.

Eating and Emotions

Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or stress? If you eat for these reasons, here are some other things you can try:

• Call a friend for support.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising. If you are gardening, you probably won’t eat while your hands are covered in soil.

Exercise Tips:

A successful weight-loss program includes an exercise regimen.  Adding a combination of strength-training, cardiovascular exercise, and a nutrition plan helps burn calories and reduce extra weight.

• The American Heart Association suggests aiming at the lower end of your target heart rate zone, about 50 percent, and gradually building up to the higher end, 75 percent, within the first few weeks of a new exercise program. After about six months evaluate your progress to see if you can comfortably raise your intensity to 85 percent of your maximum heart rate.
• Include strength-training in your program. To lose weight you need to burn more calories than you take in. Strength-training adds lean muscle mass. The lean muscle mass acts like a furnace that will continue to burn calories throughout the day even after you’ve finished working out.
• Relax. Stress knocks the body’s hormone system out of balance. In order to regulate the system, the body releases cortisol (a hormone) to get it back on track. “Cortisol demands the most readily available sources of energy: high-fat, simple-carb foods that your body can use quickly,” Try meditation techniques or stretching exercises to help unwind from tension.

References:

1. Academy of Nutrition and Dietetics. Nutrition Care Manual. General Nutrition/ Weight Loss Tips. Available at: http://www.nutritioncaremanual.org/topic.cfm?ncm_heading=Nutrition%20Care&ncm_toc_id=8580.

Accessed May 19, 2012.

2. American Heart Association. Heart Rate and Exercise. Available at: http://www.heart.org.  Accessed May 9, 2012.