I know, “diet” is a four letter word that most of us would prefer to not think about. Watching consumption of calories, carbs and so many other things can be a drag. The origins of the word “diet” literally mean “manner of living.” When looked at in that light, it could mean how and what you eat versus the negative restrictive regimens we commonly associate with the word. With all of the programs out there, it can be overwhelming to select the one that’s right for you, the one with the greatest chance of success with healthy weight loss and maintenance afterward. Here are a few factors to consider when selecting your next eating program.
First, let’s look at enjoyment of the foods included. Are these foods that you would normally eat simply because you like them? Your family is another factor in this – do your roommates, spouse, children, etc also enjoy these foods. This would eliminate the need to eat differently or prepare multiple meals.
Next, availability is a factor to consider. Are the foods in the diet readily available to you? For example, some programs use specific brands of food. Take a look to see if those foods are at the local grocery store. If not, what type of lead time is required to order them online and have them delivered. Your travel schedule is also something to consider…travelers may not be the best candidate for programs with uncommon foods.
As with almost everything else, cost is a consideration when selecting a plan. When looking over the plan, both as an overview and at the detail level, what is the cost associated with following the program? Some foods are only available at specialty grocers or via mail delivery, and may be more costly than foods available at big box grocers. Size of your family is also a consideration here, as the single person’s budget varies greatly from a family of five.
The final factor I’ll address here is the sustainability of the plan. When looking at yourself in one year, are you able to see yourself eating the same way, or have you reverted back to old habits in some fashion. As I mentioned earlier, a “diet” is a “manner of living.” Your eating regimen should be something you can maintain long term, with small tweaks to address your short term goals.
There are huge sections of stores that advertise dozens of different diets. Do your research and be sure to consider these points, such as enjoyment of food, food availability and cost and your ability to sustain a particular option. Making an informed decision will lead to motivation and a greater opportunity for success in reaching your weight loss goals!
Sunday, January 30, 2011
Sunday, January 9, 2011
Setting SMART Goals
Happy New Year everyone! I hope you all had a wonderful holiday season and are getting back into the “normal” routine. Many of you have made some New Year’s resolutions – I hope you are successful so far in keeping them. One of the top ten resolutions people make is to lose weight. As you are putting together your game plan to accomplish this resolution, I would imagine you are setting some goals. Setting the goals are as critical to the process as reaching them. One method in creating goals is to use the SMART method. This is an acronym for Specific, Measureable, Attainable, Realistic and Timely. For this blog, I’ll take the ever popular “I want to lose weight” goal and apply this principle.
Specific: The S helps you to narrow down your goal to something very specific. It should answer questions like what am I trying to accomplish, and possibly reasons for wanting to reach this particular goal. For our example, it might be “I want to lose 20 pounds to improve my overall health.” This is more detailed than losing weight and shows a precise end result.
Measureable: The M is to determine how you will measure your success in reaching your goal. This can be simple when it comes to weight loss, as many people use a scale to calculate weight changes. Building on our earlier statement, it might look something like this: “I want to lose 20 pounds, based on my home scale, to improve my overall health.”
Attainable: The A exists to check if your goal is attainable based on factors such as your attitude, abilities and skills. Attitude is a critical part of the weight loss process, you definitely have to be in it to win it so to speak. Are you willing to make some sacrifices to achieve this goal? Your physical ability also plays a huge role. If you have a broken ankle, it might be more difficult to achieve this goal in the timeframe you desire.
Realistic: The R is one of my favorites…is the goal you have set realistic. You have to be willing and able to reach your goal. Someone who wants to lose 20 pounds in one week will probably be disappointed and not obtain their desired results. If you are unwilling to change your eating habits to accommodate weight loss, your results may not be ideal.
Timely: The T is to set a timeframe for achieving your goal. Having a deadline in your goal can hold you more accountable as your strive to reach your goal. In our example, it might look like this: “I want to lose 20 pounds, based on my home scale, to improve my overall health by May 1st. To do this I will join a health club and workout with a personal trainer.”
As you can see, making your goals more specific actually helps you to create a roadmap to reaching your preferred result. So set some goals and get moving – I know you can do it!
Specific: The S helps you to narrow down your goal to something very specific. It should answer questions like what am I trying to accomplish, and possibly reasons for wanting to reach this particular goal. For our example, it might be “I want to lose 20 pounds to improve my overall health.” This is more detailed than losing weight and shows a precise end result.
Measureable: The M is to determine how you will measure your success in reaching your goal. This can be simple when it comes to weight loss, as many people use a scale to calculate weight changes. Building on our earlier statement, it might look something like this: “I want to lose 20 pounds, based on my home scale, to improve my overall health.”
Attainable: The A exists to check if your goal is attainable based on factors such as your attitude, abilities and skills. Attitude is a critical part of the weight loss process, you definitely have to be in it to win it so to speak. Are you willing to make some sacrifices to achieve this goal? Your physical ability also plays a huge role. If you have a broken ankle, it might be more difficult to achieve this goal in the timeframe you desire.
Realistic: The R is one of my favorites…is the goal you have set realistic. You have to be willing and able to reach your goal. Someone who wants to lose 20 pounds in one week will probably be disappointed and not obtain their desired results. If you are unwilling to change your eating habits to accommodate weight loss, your results may not be ideal.
Timely: The T is to set a timeframe for achieving your goal. Having a deadline in your goal can hold you more accountable as your strive to reach your goal. In our example, it might look like this: “I want to lose 20 pounds, based on my home scale, to improve my overall health by May 1st. To do this I will join a health club and workout with a personal trainer.”
As you can see, making your goals more specific actually helps you to create a roadmap to reaching your preferred result. So set some goals and get moving – I know you can do it!
Monday, October 18, 2010
Getting Around Diet Snafus
I can’t believe it’s already the middle of October! Fall is definitely in the air, and based on the snack sized candy section at the store, Halloween is right around the corner. I’m guessing that most of you have someone in your office that has a stash of candy, just calling your name. You tell yourself, I’ll just have one, and before you know it, five mini candy bar wrappers have appeared in your trash. Now this obviously conflicts with your weight loss goals, so how do you handle it? The answer to this question could determine if you stay on track or derail for the day. Here are my suggestions to help you through this diet snafu.
First, don’t panic or overreact. This is not the end of the world, so don’t throw out your diet for the rest of the day. I think of it in relation to getting cut off in traffic…you might be upset at the time, but you continue driving, perhaps more safely than before. If you decide the day is a total loss on the diet, you will have more work to do down the road, whether you choose to not eat for the rest of the day or eat everything in sight.
Next, ask yourself some questions. Does this happen every day, or is this an isolated incident? Why did I eat so much, or choose that particular food? When was the last time I splurged like this? How do I feel now? What might have been a better choice? Asking yourself these questions helps you to figure out exactly what happened so you can potentially identify your triggers and recognize them in the future. This way, the behavior may not become a habit.
Finally, for lack of a better phrase, deal with it. How are you going to address the snafu (making sure it’s within reason)? As I mentioned above, keep with your diet plan for the rest of the day. Eating good foods will help to motivate you to stay on track. Be sure to hit the gym as scheduled. If you are feeling guilty, use that energy and add 10-15 minutes of cardio exercise into your routine for the day. Not only will you feel more accomplished by sticking to your routine, you have overcome an everyday obstacle in your weight loss journey.
Don’t let one thing ruin your day; use it as motivation to make the rest of the day better!
First, don’t panic or overreact. This is not the end of the world, so don’t throw out your diet for the rest of the day. I think of it in relation to getting cut off in traffic…you might be upset at the time, but you continue driving, perhaps more safely than before. If you decide the day is a total loss on the diet, you will have more work to do down the road, whether you choose to not eat for the rest of the day or eat everything in sight.
Next, ask yourself some questions. Does this happen every day, or is this an isolated incident? Why did I eat so much, or choose that particular food? When was the last time I splurged like this? How do I feel now? What might have been a better choice? Asking yourself these questions helps you to figure out exactly what happened so you can potentially identify your triggers and recognize them in the future. This way, the behavior may not become a habit.
Finally, for lack of a better phrase, deal with it. How are you going to address the snafu (making sure it’s within reason)? As I mentioned above, keep with your diet plan for the rest of the day. Eating good foods will help to motivate you to stay on track. Be sure to hit the gym as scheduled. If you are feeling guilty, use that energy and add 10-15 minutes of cardio exercise into your routine for the day. Not only will you feel more accomplished by sticking to your routine, you have overcome an everyday obstacle in your weight loss journey.
Don’t let one thing ruin your day; use it as motivation to make the rest of the day better!
Sunday, July 25, 2010
What "Counts" as Exercise?
I am often asked to settle disputes if some activity “counts” as exercise. I get the same question during my initial consultations with clients. In order to best answer the question, I ask a few questions myself. For example, are they trying to maintain a healthy lifestyle? Walk their dog twice a day around the block? Get in their 10,000 steps per day? Lose weight? As you can see, it’s not quite as simple as you might think. For the purposes of this blog entry, I’m going to narrow down the focus and address what “counts” as cardiovascular exercise for weight loss. There are factors to consider when evaluating a cardiovascular exercise, such as heart rate, intensity and duration.
First, let’s look at heart rate. Everyone has a target heart rate zone, which for most people is typically approximately 130-160 beats per minute. When this maintained for over 20 minutes, then fat burning will take place. During the first 20 minutes of exercise in this zone, sugars are being used for energy. The energy cycle will begin using fat as an energy source after that. I highly encourage all my clients and even acquaintances looking to lose weight to purchase a heart rate monitor. This way you know where your heart rate is in relation to where it needs to be. This is also valuable if you are over exerting above your maximum target heart rate – when you exceed this number, you may become light headed, dizzy or nauseous.
Next is intensity, or how hard you are working. Let’s looks at a 30 minute walk on a flat surface, like the track around Wash Park. You would need to be really moving, possibly jogging, to maintain that target heart rate zone. Now, let’s look at that same 30 minutes climbing the stairs at Red Rocks. Quite a bit tougher with the incline and you’ll be able to more easily maintain your heart rate at a higher level. For a test, try it out on the treadmill or other cardio equipment at the gym. Go for five minutes at a zero incline, and then crank it up to a 8% incline for five minutes. Continue until you reach the 30 minute mark. You’ll see a huge difference.
Finally, duration, or how long is this particular bout of exercise. As you can see from the heart rate issue, you need to be moving for at least 20 minutes, so anything below that is not going to burn any fat. Typically, I advise my clients, depending on their goals and ability, to participate in 30-40 minutes of cardio for most days that they don’t train with me. In this case, cardiovascular exercise is defined as some activity in their target heart rate zone.
So I hope I’ve been able to settle the score for some discussions. All this said, any time you are moving and not sitting still is a path to a healthy lifestyle. So get moving!
First, let’s look at heart rate. Everyone has a target heart rate zone, which for most people is typically approximately 130-160 beats per minute. When this maintained for over 20 minutes, then fat burning will take place. During the first 20 minutes of exercise in this zone, sugars are being used for energy. The energy cycle will begin using fat as an energy source after that. I highly encourage all my clients and even acquaintances looking to lose weight to purchase a heart rate monitor. This way you know where your heart rate is in relation to where it needs to be. This is also valuable if you are over exerting above your maximum target heart rate – when you exceed this number, you may become light headed, dizzy or nauseous.
Next is intensity, or how hard you are working. Let’s looks at a 30 minute walk on a flat surface, like the track around Wash Park. You would need to be really moving, possibly jogging, to maintain that target heart rate zone. Now, let’s look at that same 30 minutes climbing the stairs at Red Rocks. Quite a bit tougher with the incline and you’ll be able to more easily maintain your heart rate at a higher level. For a test, try it out on the treadmill or other cardio equipment at the gym. Go for five minutes at a zero incline, and then crank it up to a 8% incline for five minutes. Continue until you reach the 30 minute mark. You’ll see a huge difference.
Finally, duration, or how long is this particular bout of exercise. As you can see from the heart rate issue, you need to be moving for at least 20 minutes, so anything below that is not going to burn any fat. Typically, I advise my clients, depending on their goals and ability, to participate in 30-40 minutes of cardio for most days that they don’t train with me. In this case, cardiovascular exercise is defined as some activity in their target heart rate zone.
So I hope I’ve been able to settle the score for some discussions. All this said, any time you are moving and not sitting still is a path to a healthy lifestyle. So get moving!
Sunday, June 6, 2010
Don't Waste Your Time
Ahhh…summer is finally here! It seems like there is so much to do, and the time flies by so quickly. Vacations, outdoor activities and visitors all keep us moving more than in the cold weather, so it can be a great asset when it comes to weight loss. Most of us will continue to hit the gym, exercise, and try to race through workouts to get back to our summer lives. It’s important to be safe and efficient when working out, so here are some tips to help you not waste your time in the gym.
First, have a plan. What is it you are looking to accomplish in your workout? Total body workout or specific areas? For weight loss goals, look to achieve a balance between cardio and weight exercises. Map out your workout, write it down so you don’t spend time thinking about what to do next. If you plan to be outdoors, ensure your planned exercises can be achieved. For example, if you plan to do sit-ups, make sure there is a soft surface other than the trail to do them.
Next, and probably most important, is to make sure you have perfect form during your exercises. One key component (that actually helps you to lose weight) is to be what I call “standing tall.” Pull your belly button to your spine, and tilt your hips forward slightly. This straightens your spine, forces you to stand or sit taller and burns more calories. This forces your core muscles to be engaged all the time. This is an “exercise” you can do anywhere, and even become a habit.
Another key component to an effective workout is the pace of exercise. For losing weight, keep moving around from exercise to exercise, with little rest in between. Alternate muscle groups to allow for active rest. If you do a chest exercise, follow it with a back exercise. The chest will be resting, but you are still moving. Also important is the pace at which you perform each exercise. A slow and controlled pace allows the targeted muscles to engage and work properly. It helps with breathing as well, with the exhale on the exertion part of the movement. A good place to start is a count of two each direction of the movement.
Finally, pick exercises that allow for multiple muscle groups to be engaged at once. Instead of a bicep curl on a machine, grab some free weights and do a squat as you curl. Not only are you using your biceps, but also your core muscles and legs. This efficient approach will help you with other factors such as balance and coordination.
By making the most out of your workout, you are able to accomplish more in a short period of time. This works any time of year, but is certainly helpful for those looking to enjoy the summer!
First, have a plan. What is it you are looking to accomplish in your workout? Total body workout or specific areas? For weight loss goals, look to achieve a balance between cardio and weight exercises. Map out your workout, write it down so you don’t spend time thinking about what to do next. If you plan to be outdoors, ensure your planned exercises can be achieved. For example, if you plan to do sit-ups, make sure there is a soft surface other than the trail to do them.
Next, and probably most important, is to make sure you have perfect form during your exercises. One key component (that actually helps you to lose weight) is to be what I call “standing tall.” Pull your belly button to your spine, and tilt your hips forward slightly. This straightens your spine, forces you to stand or sit taller and burns more calories. This forces your core muscles to be engaged all the time. This is an “exercise” you can do anywhere, and even become a habit.
Another key component to an effective workout is the pace of exercise. For losing weight, keep moving around from exercise to exercise, with little rest in between. Alternate muscle groups to allow for active rest. If you do a chest exercise, follow it with a back exercise. The chest will be resting, but you are still moving. Also important is the pace at which you perform each exercise. A slow and controlled pace allows the targeted muscles to engage and work properly. It helps with breathing as well, with the exhale on the exertion part of the movement. A good place to start is a count of two each direction of the movement.
Finally, pick exercises that allow for multiple muscle groups to be engaged at once. Instead of a bicep curl on a machine, grab some free weights and do a squat as you curl. Not only are you using your biceps, but also your core muscles and legs. This efficient approach will help you with other factors such as balance and coordination.
By making the most out of your workout, you are able to accomplish more in a short period of time. This works any time of year, but is certainly helpful for those looking to enjoy the summer!
Sunday, March 14, 2010
Exactly How Much Are You Eating?
Recently, I was watching TV and saw that commercial (you know, the one with the blonde model) for yogurt that is much lower in calories than the “other fat free yogurt.” When I compared the two at the store, I discovered that the lower calorie option was also proportionately smaller in size than the larger, higher calorie container. It caused me to remember that advertisers can be tricky and you might actually be eating more than you realize. Diet is such a large, important component to a successful weight loss plan. So, what are the keys to keep a realistic look at what you’re eating on a daily basis?
Let’s start with revisiting a previous topic: read the label. That little thing is so full of information, it’s amazing. Look at the serving size, and then the related information such as calories, calories from fat, etc. When you are comparing two similar products, see if the serving size is the same so you are able to make an educated decision which item is better suited for you and your weight loss goals. My favorite item on which to test this approach is cereal boxes. For the most part, they have the same serving size, so it’s easy to compare calories. One cereal might be 110 calories per half cup, while the next one over might be 190 calories for the same half cup.
Another way to get a good estimate of how much you are eating is to pour it out. I know it seems silly, but it can be quite informative. With so many items in single serving containers making it easy to eat on the go, it’s easy to lose track of how much you are consuming. The other day, I wanted to add some Grape Nuts to my yogurt for some crunch, so I poured it out of the single serving container into a bowl. It turns out that 6 ounce container has quite a bit of yogurt crammed inside. The yogurt I had is 100 calories for that container. Now imagine one of those 100 calorie packs of cookies or crackers and how little is in those packages. Next, take a look at an apple, even add a little peanut butter. These three items are all about the same in calories, but some offer a healthier choice than others.
Lastly, there is the good ole boring but effective option: measure it out. Some morning, just for giggles, measure out that half cup serving size and see how it compares to what you pour any other morning. Most people don’t eat just one serving, usually it’s much more. In fact, I heard the other day that some food companies are altering their serving sizes to match what people actually consume. I’m guessing the labels will show some much higher numbers than they do now for many products.
Portion size can be so distorted, it’s no wonder some people aren’t aware of how much they eat in a day. Keep an eye on your portions, try to make the better choice, and look forward to losing weight!
Let’s start with revisiting a previous topic: read the label. That little thing is so full of information, it’s amazing. Look at the serving size, and then the related information such as calories, calories from fat, etc. When you are comparing two similar products, see if the serving size is the same so you are able to make an educated decision which item is better suited for you and your weight loss goals. My favorite item on which to test this approach is cereal boxes. For the most part, they have the same serving size, so it’s easy to compare calories. One cereal might be 110 calories per half cup, while the next one over might be 190 calories for the same half cup.
Another way to get a good estimate of how much you are eating is to pour it out. I know it seems silly, but it can be quite informative. With so many items in single serving containers making it easy to eat on the go, it’s easy to lose track of how much you are consuming. The other day, I wanted to add some Grape Nuts to my yogurt for some crunch, so I poured it out of the single serving container into a bowl. It turns out that 6 ounce container has quite a bit of yogurt crammed inside. The yogurt I had is 100 calories for that container. Now imagine one of those 100 calorie packs of cookies or crackers and how little is in those packages. Next, take a look at an apple, even add a little peanut butter. These three items are all about the same in calories, but some offer a healthier choice than others.
Lastly, there is the good ole boring but effective option: measure it out. Some morning, just for giggles, measure out that half cup serving size and see how it compares to what you pour any other morning. Most people don’t eat just one serving, usually it’s much more. In fact, I heard the other day that some food companies are altering their serving sizes to match what people actually consume. I’m guessing the labels will show some much higher numbers than they do now for many products.
Portion size can be so distorted, it’s no wonder some people aren’t aware of how much they eat in a day. Keep an eye on your portions, try to make the better choice, and look forward to losing weight!
Tuesday, February 9, 2010
Variety is Key for Weight Loss
Here we are…February 2010. In Denver, it has been a dry but somewhat snowy, dreary winter so far, and motivation can be challenging with the winter blahs. A little variety might be needed to keep you going, especially when it comes to weight loss. Your diet may seem mundane, eating the same foods every day. Your exercise routine is the same as it was the first week. As your body is adapting to your exercise regimen to help lose weight, it has (or will get) gotten used to your everyday routine. This is what creates the dreaded plateau effect…what has been working is no longer as effective. Variety is key to keeping your mind focused and your body challenged.
Let’s start with diet. Spices and spicy things are a great way to make the old seem new. Add a little salsa or even hot sauce to eggs or your grilled chicken for a little pizzazz (that’s right, I said pizzazz). Spicy additions will help keep your metabolism going at a higher rate, if you can tolerate a little heat. Change your snacks so that you have a different one every other day. For example, if yogurt is your morning snack, have that 3 days and try apple and peanut butter on the others. If you have a co-worker on the same sort of plan, switch snacks for a week and see if you like and can integrate their choices into your diet. Tired of chicken for dinner? Pork chops are a good alternative, and can be just as easy to make.
Next let’s look at your exercise routine. There are easy ways to trick your body into thinking it’s doing something new and work differently. On the cardio side, intervals are a great way to burn fat and keep your heart rate up. You can do speed intervals (run for a minute, walk for a minute, increasing the run time as you get more comfortable) or incline intervals. Jumping rope in between sets of weight training will keep your heart pumping as you rest the muscles you are using during those sets. Speaking of weights, switch from machine weights to free weights for a new challenge. By using free weights (or even just your body weight), you can engage more muscles during a single exercise, therefore increasing your caloric expenditure. If you get stuck in a rut, there are several options available to you. Try a group class at your gym. Work out with a buddy (this will also help to keep you accountable). Hire a personal trainer a day or two a week and inform them of your goals.
They say variety is the spice of life, so change things around and see what happens. See you at the gym!
Let’s start with diet. Spices and spicy things are a great way to make the old seem new. Add a little salsa or even hot sauce to eggs or your grilled chicken for a little pizzazz (that’s right, I said pizzazz). Spicy additions will help keep your metabolism going at a higher rate, if you can tolerate a little heat. Change your snacks so that you have a different one every other day. For example, if yogurt is your morning snack, have that 3 days and try apple and peanut butter on the others. If you have a co-worker on the same sort of plan, switch snacks for a week and see if you like and can integrate their choices into your diet. Tired of chicken for dinner? Pork chops are a good alternative, and can be just as easy to make.
Next let’s look at your exercise routine. There are easy ways to trick your body into thinking it’s doing something new and work differently. On the cardio side, intervals are a great way to burn fat and keep your heart rate up. You can do speed intervals (run for a minute, walk for a minute, increasing the run time as you get more comfortable) or incline intervals. Jumping rope in between sets of weight training will keep your heart pumping as you rest the muscles you are using during those sets. Speaking of weights, switch from machine weights to free weights for a new challenge. By using free weights (or even just your body weight), you can engage more muscles during a single exercise, therefore increasing your caloric expenditure. If you get stuck in a rut, there are several options available to you. Try a group class at your gym. Work out with a buddy (this will also help to keep you accountable). Hire a personal trainer a day or two a week and inform them of your goals.
They say variety is the spice of life, so change things around and see what happens. See you at the gym!
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