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.

 By Emily Barr, MS,RD,CNSC –

Life is too short to waste time and money on fad dieting!

The truth hurts.  The honest truth is, as a whole, we (Americans) have weight to lose, and losing weight is time intensive, hard work.  That’s where the fad diets come sweeping to our rescue, like a knight in shining armor, giving us hope to drop 7-11 pounds in one  week!

They proceed to sweet talk us with some trendy words to convince us that we need to detox our body, or melt our belly fat, to help us drop those stubborn pounds.  Then they give us hope, telling us why this is the solution that is going to be the one diet that works for us.

It sounds like a sneaky business ploy, but let’s face it…we seem to fall for it every time!

Fad diets get a bunch of things majorly wrong!

They promising rapid weight loss over the course of a few days or weeks.  It is a well known fact that rapid weight loss of this kind is not true weight loss, but actually more of the dehydrating kind.  We also know that rapid weight loss is not sustainable; the weight is often regained as quickly as it is lost.

Another blunder of fad diets is the elimination of entire food groups.  Again, it is also well known that different types of foods provide us with a variety of key nutrients that our body needs to keep our metabolism functioning properly.   A third common problem with fad diets is that they are often so strict that we are unable to follow them for more than a few days or weeks.

Fad diets are often so strict that we are unable to follow them for more than a few days or weeks.

The consensus among the experts on how to achieve successful weight loss is to make lifestyle modifications that you can follow for the long term.

Surprisingly, fad diets occasionally get a few things right!

We can use a few of the fad diet strategies to set our lifestyle modification into action.

1.) COMMITMENT

Fad diets require extreme, dramatic changes to your usual food routine.  By signing up to do each of these regimens, you are affirming your commitment to change.  The idea of rapid weight loss is motivating and may push you to do things you had never done before, like go an entire day eating only chicken and vegetables.  At the end of the day, you realize that when you put your mind to something, you can accomplish things you never thought possible.

Action Plan:  Assert your commitment to success by writing down your specific goals and motivation for weight loss.  For example, you may be motivated to lose weight in order to keep up with your busy toddler.  Now that you have your motivation, try setting an easily obtainable, specific goal that you can expand upon.  Maybe you start off with the goal to avoid snacking on your child’s leftovers when cleaning their plate. Then once you’ve accomplished that goal, you expand it to stop mindless snacking throughout the day when bored, working, or doing household chores.

2.) PREPARATION

  Fad diets usually give you a list of “allowable” foods, and then you proceed to the grocery store to stock up on these items.  Why can’t we do the same thing when not following a fad diet?

Action Plan:  Set some goals for the week, and then outline how you are going to achieve them.  For example if your goal is to boost your metabolism by eating breakfast every morning,  you should first plan out what your healthiest breakfast options are, then place them on your shopping  list. Finally, try scheduling breakfast time into the day, so you have time to eat it.

3.)  FOCUSING ON FOOD CHOICES

By starting a strict fad diet regimen, the  not so healthy stuff you are eating goes straight out the window and is quickly replaced by x, y, z, which is specifically designed by the fad diet to reduce your calorie intake (usually so many servings of fruits and vegetables,  go figure).

Eliminating our favorite cravings, cold turkey, can often times backfire on us, ending in a splurge, and then guilt.  Another approach would be to focus on your fruits and vegetables, and by default, you replace your not so healthy stuff with nutritious stuff! Doing this gives you opportunity (calorie wise) to indulge in the occasional splurge.  Plan your splurges carefully (i.e. once a week or once a month), that way you don’t completely abandon your healthy lifestyle.

Action Plan:  Make a list of all of your favorite fruits and vegetables, and then stock up!  But don’t stock up on foods that tempt you.  Focus on filling your home with healthy foods. In other words, make your home your “safety zone”.  Save those willpower smashing foods for special outings where the serving size is controlled and there aren’t any leftovers (e.g. going out for a scoop of ice cream vs. buying ice cream for the house)!

4.) SET MEALS AND SNACKS

  Fad diets would prefer you to eat smaller portions frequently throughout the day.  Well, they may not get the food choices correct, but the grazing type meals and snacks are right on the money.

Action Plan:  Make a daily meal plan including 3 meals and 1-2 snacks to ensure you eat every 3 hours during the daytime hours.  If you don’t plan ahead, you may find that you have gone hours without eating, which slows down your metabolism!

5.) WATER

Fad diets usually will emphasize water, requiring you to drink a certain amount of water every day.  Again, genius!  Most of us do not drink nearly enough water; therefore increasing our water intake will allow us to enjoy a sense of fullness, thereby reducing our calorie intake.

Action Plan:  Set your daily water goal and stick to it!  One suggestion is to divide your water up into 3 portions – drink 1/3 before noon, 1/3 before 4 PM, and the remainder before 8 PM.  Whether you prefer to count ounces or actual glasses of water, just make sure you drink enough water each day to stay hydrated. Drink. Refill. Repeat.

Considering trying a fad diet to achieve weight loss? We urge you to reconsider it! Fad diets may begin with initial weight loss, but they generally end with added weight gain and frustration. Whether you are interested in weight loss to improve your health or self esteem, please know that learning how to live a healthy lifestyle is the best way.

Need a little guidance? We are here to help!  We offer FREE nutrition advice and guidance. Please click here to learn more!