Eating Energy for Weight Loss: Carbohydrates

OK, we should all know it by now: your diet is the key to your weight loss.  Along with exercising, it is a tried and true way to achieve these types of goals.  Carbohydrates are kind of a big deal, even though they sometimes get a bad rap.  They do wonders for your body, and finding the right carbohydrates and steering away from the not so good ones will help you go in the right direction.

Your body needs energy to work, anything from performing daily functions like pumping blood, digesting food, moving around to meeting the demands you place on it during exercise.  The role carbs play in this production include providing nutrition that protein and fats cannot, keeping you feeling full, maintaining cellular fluid balance and spare protein breakdown for building muscle.  Carbs are the first nutrient the body uses for energy, and prefers to use it as much as it can.  They point fat and protein into use in the body, and even help to burn excess fat away.

So what makes a “good” carb?  Many have weighed in on this subject, and I’ll do the same.  Keep in mind that these points are for the general population, any special circumstances should be discussed with your medical provider or a registered dietitian.  A “good” carb should be complex in nature, or should have more than one benefit.  Whole grain foods, fruits and vegetables provide fiber as well, so those are on the good list for sure.  Yep, that’s right, vegetables are good sources of carbs.  As with all foods, the less processed foods tend to be better. Whole grain brown rice trumps white bread, and fresh apples beat canned fruit.

What about not-so-good “carbs?”  Processed foods like those I just mentioned are better than, say, a piece of cake, but still consider the value of what you’re eating.  I like to tell my clients that junk in equals junk out.  You will notice a difference in your energy levels if you have oatmeal with fruit for breakfast versus a blueberry muffin.  The muffin will be processed by the body quickly (think sugar rush) and if you haven’t used that energy, it will store it as fat just in case you don’t eat ever again.  Then you’ll be hungry again soon, adding insult to injury.

A quick word about high fructose corn syrup: it’s bad. And it’s everywhere.  Not only is it in sodas, but you can also find it in some yogurts (yes, yogurts), condiments like ketchup, store bought bread and some snacks.  The problem is that the body doesn’t recognize it as sugar, so it doesn’t release insulin to process it.  It just hangs out and basically gets turned to, you guessed it, fat.

Moral of this story is that carbohydrates are necessary and good for your body, so eat them, especially in the form of vegetables, fruits and whole grains.  Get that weight loss engine started!

Losing Weight and Staying FITT

Recently, I was chatting with someone about my personal training business, and they asked me how I came up with the name FITT Fitness Personal Training.  “Did you misspell fit on your business cards?”  The answer is nope, it actually stands for something:  the F.I.T.T. principle.  Most people who exercise regularly use this principle, but they may not be aware of it.  These are the components that consist of how a workout comes together and how each workout varies from one to the next.  Here’s what each letter stands for:

F: Frequency.  How often do you work out?  Is it every day, some days, rarely?

I: Intensity.  How hard are you working out?  This might (and should) vary from workout to workout.  For example, doing cardio intervals on the stairmill would be different than, say, a casual bike ride on the Highline Canal.  This can also be applied to weight lifting – are you lifting your max weight with a small number of reps, or a challenging weight for 10-15 reps.

T: Time.  How long do you exercise?  Is it a consistent amount of time, or does it change based on your goals for that particular workout?

T: Type.  What all does your workout consist of?  Some people do a blend of cardio and weight lifting.  Some take a Zumba or boot camp class.  Others will run the track at a local school.  There are many different types of exercise.

Now, how does this apply to weight loss?  Variety is the key for each component.  Performing the same workout over and over again and the body will eventually adapt to it, and you will cease to see the same results you did when you started.  Even altering one of the above principles will change your routine enough to see a change.  I challenge you to examine your workouts and see how they might be altered, based on one of these principles, to see increased results.  It works, I promise!

Stay cool, and see you at the gym!

Using a Heart Rate Monitor

I can smell it, summer time is just around the corner. With the sunny, pleasant weather in season, many of you are taking your workouts outdoors. My question for you: are you getting just as good of a calorie and fat burning workout as you do in the gym? Without the gadgets on the cardio equipment, it’s more difficult to gauge things like speed and incline or resistance effort. One thing that helps you to keep your intensity at a weight loss level is a heart rate monitor. By keeping your heart rate in that calorie burning zone, you are optimizing your exercise efforts for weight and fat loss.

First, you need to determine what your optimal heart rate range is for weight loss. It’s typically a percentage of your maximum heart rate. To determine your maximum heart rate, just subtract your age from 220. The simplest way to determine your ideal calorie burning zone is between 40 and 80 percent of that maximal number. These are good guidelines to follow, with the higher end intended for vigorous exercise. There are also numerous online resources if you don’t want to do the math yourself. It’s important to note at this point that if you have any concerns about your heart and exercise, you should discuss them with your doctor. Any doctor recommendations would supercede the advice provided here.

Now, why is a heart rate monitor important? It tells you exactly how hard your body is working. If you are in the cardiovascular zone mentioned above, then your body is using its energy stores in a optimal capacity. When your heart rate is below the range, your body is primarily using carbohydrate energy stores, not fat. Fat metabolism kicks in around 20 minutes into exercise in the optimal heart rate range. On the flip side, if your heart rate is above the target zone, you might be over exerting and are at a greater risk for dizziness and nausea.

So now the question is which one to use. The ones on the cardio machines at the gym provide a guideline but run the risk of being inaccurate. Another issue with using those is your heart rate actually declines when you hold on to the grips for any length of time (ie your effort decreases). The best one to use is the one you WILL use. There are wristbands that work on their own. Others utilize a chest strap. Some cardio machines can pick up the signal from the chest strap, so that may be convenient. If you are outside enjoying a run in the sun, a chest strap with a wrist display works well.

Keep your heart rates up and burn fat!! See you at the gym!

Weight Loss and Food Logs

Hello again! Can you believe we are already a month into the New Year? Hopefully you are into some sort of a routine, now that the holidays (and Super Bowl) are in the past. When you take a look at how your health and fitness goals, where do you stand from where you expected to be? Are you behind, or stuck in a rut? A good way to figure out where the issue may be is to keep a food log. Now now, I know it’s a lot of work and very tedious. A food log is actually jam packed with useful information, regardless if you use technology such as an app or old fashioned paper and pencil. It helps to determine if you are in a caloric deficit (for weight loss) or surplus (weight gain). Let’s take a look at what it may tell you.

First of all, let’s define food log. This is a journal of what you eat, how much you eat and, sometimes, when you eat. Everything that goes in your mouth goes in the food log. This includes dressings and sauces, as well as water and gum. In keeping a food log, it’s important to record the amount of food. For example a burrito means something different if you make it at home versus grabbing it at some take out place. How much cereal is in a bowl of cereal? A detailed food log will help with this. If you are super diligent, record the time you eat what. This will tell you how long you are going between eating something and where your big meals fall over the course of a day.

Next, let’s look at what a food log tells you. Based on the above, it tells you how much you eat, and sometimes how often. If you take the time to look up nutritional information, the food log becomes invaluable because it describes what type of calories you are consuming. We’ve all heard about “good carbs” versus “bad carbs,” and same thing with fats. Knowing where your calories are coming from helps to solve part of the weight loss puzzle. A huge component in this is sugar intake. Sugar is everywhere, even in supposedly “healthy” items. A perfect example of this is those vitamin enhanced waters. Reading the label of one, it has 13 grams of sugar per 8 ounce serving. In that 20 ounce bottle, there are over 30 grams of sugar! A can of soda typically has 35-40 grams of sugar. Reduce your sugar intake by eating more complex carbohydrates such as whole grains or even swapping for protein – it will help your body function more efficiently and you will be less likely to suffer that “sugar crash.”

Finally, what’s the best way to keep a food log? It depends on your personal preferences and lifestyle. What is important is to make sure it’s an accurate representation of your diet for that time period. Logging your food right as you eat it helps to keep it up to date. Also, logging food may have the side effect of making you aware of what you are eating. You might be more likely to grab an apple instead of a candy bar if you have to write it down or input into an app on your Smartphone.

I would say give a food log a try – it can’t hurt anything and can tell you quite a bit about your eating habits. Keep up the good work, and I’ll see you at the gym!

The Personal Training Experience

Happy 2012 everyone!! I hope you survived the holidays and are now back into the routine. How are those new year’s resolutions coming along? If you are going to a gym, I’m sure you’ve noticed an increase in your company. Many people make health and fitness goals at the beginning of the year, but aren’t quite sure of the best way to approach them. So they hit the gym for awhile, wander around the equipment, perhaps mimic the workouts of others and hope for the best. They might wish they had a better plan when they get to the door. This is where a certified personal trainer may come in handy. Now this may seem a little self serving, but I get several questions about the advantages of using a personal trainer. The items I’ll address here are the reasons some of my clients train with me.

One big reason for utilizing a certified personal trainer is accountability. When you have an appointment with a trainer, it’s like a meeting in the calendar. Someone else is expecting you, and you are paying them for their services, so you are more likely to show up. This is similar to a doctor or salon appointment for many, the scheduled session is an appointment and therefore needs to be kept.

Another reason is the knowledge a certified personal trainer can impart, especially for those that are less than savvy at the gym. Personal trainers know how to utilize the equipment in a gym for an effective workout. They know how to adjust the machines to fit the body properly. They are also skilled in proper form for exercises, reducing the chance of injury while working out. Many have nutritional knowledge that can help you reach your fitness goals. Trainers that are certified through an accredited national agency are required to maintain their certification through continuing education. As a result, they are up to date on the latest trends and techniques (and hopefully the benefits and potential drawbacks of each).

Lastly, certified personal trainers are able to provide effective workouts for their clients. People who invest in a personal trainer tend to enjoy reaching their goals sooner than if they did it on their own. Typically, the client doesn’t have to think about the workout, since the trainer is guiding them through one designed just for them. The trainer uses their expertise to ensure that the workouts are balanced and stepping stones to the client reaching their goals. This reduces the opportunity for muscle imbalance, injuries from improper form and wasting valuable time wandering around the gym.

Certified personal trainers are able to provide accountability, impart expertise and provide effective workouts. They are there to coach you along to your goals, and will be by your side every step of the way. If you decide to explore this option, do your research and find the one that is the best fit for you. In the meantime, keep up the good work at the gym! See you there!!

Eating Out and Losing Weight

Here we are again…almost in the holiday season! It’s a time when we tend to get out of our routines with extra events to attend and other things to do. This usually means it becomes more challenging to keep up with your weight loss routine and working towards those weight loss goals. I’m guessing that some of you will be eating out more between now and the end of the year, whether it’s long days at the office (including lunch at your desk), dinner business meetings, or getting together with friends and family. Eating out can be difficult to navigate and keep yourself on track, or at least to not lose any ground. Here are some suggestions that might make it easier to get through eating out while losing weight and being healthy.

First, prepare your mind. Take a look at the menu beforehand, preferably when you aren’t already hungry. I like to think of it the same as looking at a map before you get in the car: it tells you what you’ll see and what obstacles you’ll encounter. This way, you have the opportunity to select what you’re going to have before you sit down at the table, or run out to grab a bite. You can keep an eye out for ingredients that might be counterproductive to weight loss, such as cream based sauces and dressings and fried foods. If it’s available, look at the nutritional information as well. This might be surprising to you. One time, I was meeting a friend for lunch and was looking at the menu beforehand. Out of curiosity, I compared a cheeseburger and a chicken wrap. I was shocked to learn that the burger had significantly fewer calories than the wrap! That made my decision easy when I sat down and ordered.

Second, prepare your body. Drink lots of water before and during the meal. Not only will this make you feel less hungry when you order, it will help counteract the high amounts of sodium you are likely to consume. Make sure to include water during the meal as well, for the same reasons.

Finally, help your body process the food. A good cardio session before or after (not immediately, but perhaps the same day) has several benefits. It helps the body to burn some of those additional calories you ate, compared to what you might have prepared at home. All that sweat has to do with electrolyte balance, such as sodium. Plus, you’ll feel better for sticking to your regular routine.

Eating out doesn’t have to be the end of your weight loss plan as you know it. If you are prepared, choose wisely, and exercise regularly, the occasional meal out can be tasty and not a long term detriment to your goals. Check out those menus and educate yourselves!

Happy Holidays Everyone!!

The "Smart" Way to Count Calories

Well, here we are in the middle of summer already. Temps are hot, calendars are busy and swimsuits are everywhere. I hope you are enjoying a healthy summer full of fun!

As we know, weight loss is a numbers game: you have to burn more than you consume in order to lose weight. I mentioned in a previous blog that we tend to underestimate our calorie intake and overestimate our activities. These problems can be greatly reduced if you track them in some fashion. It used to be that the only option was a good old fashioned paper and pencil. Now with internet programs we have so many options at our disposal. If you are one of many with a “Smartphone” then you have the entire world of apps at your fingertips. There are tons of health and fitness apps out there, and many of them are free. The trick is to find the ones that work the best for you.

Let’s talk about calorie intake first. Take a look at your diet and generally determine the types of food you eat and where you eat them. Do you tend to grocery shop and make most of your food at home? Do you eat out quite a bit, even if it’s for work? Are there any unique, special foods in your diet that most people don’t typically eat? These all need to be considered when you are selecting a calorie counter app. If you eat out consistently, check to see if the app has those places and the foods you eat, or close substitutions. Apps that provide a place for you to save foods that aren’t in their database are a good idea, especially if you have a particular food regularly.

Next, take a look at your activities. If you are a walker/runner type person, there are specific apps that can tell you the distance of your chosen path. Many companies have apps where they have people demonstrate fitness activities from weightlifting to aerobic-type movements to yoga to, full workouts, to, well, you get the idea. Some of these apps may show you the number of calories, but others may not. For the purposes of calorie counting and balance (hopefully a deficit to lose weight), use the ones that you are most likely to use on a consistent basis.

The most comprehensive apps combine the two elements into one. The user can input their dietary choices via an extensive database, include activities such as exercise and even water intake. Once you input your personal information such as height, weight, desired goals, etc, they can help guide you. The ones used by my clients also show a calorie deficit/surplus for the day. Having all of your calorie information in one place makes it easy to click and input, versus going to several apps and trying to put it all together yourself.

Bottom line, as with many things, is to try a few and see what works best for you and your lifestyle. Make sure whatever app you select is one that you will use to help you reach your goals. It will help you be “smart” about weight loss!