little changes...BIG RESULTS

When wanting to lose weight many people think they need to completely change EVERYTHING. Though this works for a little while and can be a great "jump-start" it is not sustainable for your MIND or BODY. However, if small changes are made, they will be easier to stick with and therefore lead to greater results.

For example, if 100 extra calories are burned or 100 calories are taken out of your typical daily food intake this will result in a 10 lb. weight loss in a year (assuming 1 lb. equals 3500 calories). So if you decide to take 1000 calories out of your daily intake or burn an extra 1000 calories a day then you will lose that 10 lbs. 10 times faster right?

Not exactly, this can put your metabolism into semi-shock and it may become resistant to losing as much weight (BODY). Also, cutting that many calories out is significant enough to make you feel like you are missing out on some of your favorite foods (MIND). Well this is where the trouble comes in....it is NOT SUSTAINABLE. So what happens? Often times people give up and think they "failed." Too rigid of rules and too many changes will almost always end with this. And a year later...those 10 lbs. will not be gone.

What to do instead?
Focus on small changes such as walking 1 extra mile a day or replacing the fries at lunch with something more nutritious. Also focus on other positive changes not just weight- pants are fitting better, more energy to play with kids, less neck pain, etc... And remember to always be realistic in your weight-loss goals.

"Practice makes improvement, not perfection."

Often times people are striving for the PERFECT diet, exercise routine, etc... and always seem to end up disappointed. Well this is because in most things (especially health related) there is no such thing as PERFECT. So just strive for better because better is well better! We are all a work in progress so give yourself a break and work on improving your health rather than perfecting it.

I read a great quote on the internet the other day that I just had to share!

"People are fed by the food industry which pays no attention to health, and treated by the health industry which pays no attention to food" -Wendell Berry

This short quote clearly shows the major issue with many our nation's health problems!

New Years Resolution 2012

Making a goal for the new year? Write it down along with answers to the following 2 questions.

-What are 5 reasons you want to make this change?

-What are 5 reasons you will be able to accomplish this goal?

Happy New Year 2012 from Workout for Wellness!

Give the Gift of Health!

Still debating on what to get your loved ones for Christmas? Give the gift of health this year; here are some examples:

• Massage Gift Certificate
• Gym Membership
• Yoga Studio Classes
• Group Fitness Classes 
• Exercise DVD
• Workout Clothes
• Personal Training Sessions
• Healthy Cookbook
• Health Food Store Gift Card
• Farmer's Market Membership
• Basket of Healthy Treats such as Fresh and Dried Fruit
• A Blender
• Subscription to Health Magazine such as Nutrition Action Healthletter

BMI

Body Mass Index (BMI) is a popular tool used by many health professionals. However there is some confusion of what this really is and what it really means. BMI is simply a calculation of the ratio of weight to height; the number is then associated with a classification. BMI is found by taking weight in kilograms divided by height in meters squared OR weight in pounds multiplied by 703 and then divided by height in inches squared. The current classifications are as follows:

BMI	Classification
<18.5	Underweight
18.5-24.9	Normal
25-29.9	Overweight
30-34.9	Obese
35-39.9	Severely Obese
>40	Morbidly Obese

What BMI does NOT measure is body fat percentage. Other means estimate this such as skinfold testing, hydrostatic weighing, and DEXA scanning. During my undergraduate work, I found BMI classifications to be inaccurate amongst several of my classmates since it does NOT take it to account muscle mass or bone density. Therefore, a body builder who is in very good shape could be classified as overweight and a small framed woman who is of a healthy weight could be classified as underweight. For these reasons I ruled out BMI as inaccurate and thought it not to be beneficial.

Since this time I have worked in various locations with the general public and found BMI to be a fairly accurate dipiction of weight classification. For the most, BMI gives an appropriate weight classification for the GENERAL PUBLIC; this does not include everyone such as athletes and those with certain diseases. BMI is just ONE way of  measuring health status and is a quick tool for health professionals. It is a good tool, but does NOT give the whole picture of health. That being said someone could have a "normal" weight and be very unhealthy. Continue to maintain or work towards a "normal" BMI, but more importantly work on being HEALTHY!

To Indulge or Not to Indulge on Thanksgiving...?

Recently a few people have asked me, "Thanksgiving is only 1 day of the year, is it ok to indulge on food this day while trying to lose weight?"

Yes Thanksgiving is only 1 day out of the year so why not go CrAzY right? Well first of all every year there is only 1 Christmas AND you will only have one birthday AND  your co-workers will only have 1 birthday (EACH month), etc, etc, etc... Seems there is always an excuse to overeat and "cheat" on eating healthy. Even though Thanksgiving is only 1 day, it can often lead to a spiral of overeating, beginning with holiday leftovers! My advice to you is INDULGE, but not OVERINDULGE. Enjoy the healthful foods the holiday has to offer and treat yourself to some of your favorite holiday "cheats." Really ENJOY your food instead of laying on the floor with stomach pains from overeating it! If you do find yourself eating more than planned on Thanksgiving, get your move on and try eating light on Friday.

Happy Thanksgiving from Workout for Wellness!

Don’t Stress Over Added Pounds This Holiday Season

Last week I was asked to write a short article for the hospital I am interning at. Here is a copy...

The holidays are a lot of fun and usually filled with a lot of food! Many people overindulge this time a year and then try to lose the weight when the New Year comes. How about getting ahead of the game this year and not gaining the extra weight to begin with? Here are 3 easy tips to keep in mind this holiday season to avoid putting on that added weight: 

Cook Carefully-

• Steam vegetables instead of cooking them in fat.

• Replace some of the oil in baked goods with mashed banana or pumpkin. This will save calories and add nice flavor/ texture.

• If you will be tempted by leftovers, avoid cooking too much extra food.

Munch Mindfully-

• Don’t skip breakfast to save calories; this will cause you to overeat at the holiday meal.

• Put your utensil down in-between bites, enjoy the conversation of company.

• Listen to your body and stop eating when you are full.

Move More-

• Begin an exercise routine or keep up with your current one, don’t wait until New Years!

• Having company over? Meet up together for a walk before.

• Take a walk with your family and friends after eating a holiday meal; this is a great way to help digest and to get everyone involved.

Top 5 Weight Loss Tips

Being in the exercise and nutrition fields, "what's the best way to lose weight?" is the MOST common question I'm ever asked. Weight loss is different for EVERY person and there is not ONE simple solution. However, here is a list of my top 5 weight loss tips:

1. Increase exercise- Both strength training and cardiovascular training are important when it comes to weight loss. Strength training will not only burn calories, but will build muscle and lead to a boost in metabolism! Cardiovascular training is a great way to really burn those calories! Already exercising? Increase the duration and/ or intensity of your exercise regime. Don't forget to try new exercises so your body doesn't become adapted and stop making improvements.

2. Plan meals- Plan your weekly menu before going grocery shopping so you will know exactly what to buy. Planning daily menus is a great way to keep from grazing and adding all those extra calories.

3. Eat real food- Limit the processed junk and go for the real foods with plenty of fruits and vegetables. Processed foods, and those from most restaurants, tend to have a lot of added calories. Many processed foods also have a lot of added artificial ingredients altering your sense of taste. When possible eat food from home.

4. Limit portion size- This is easier said than done, but there are a few things that may make this easier. Be mindful by eating slowly and putting the utensil or food down in between bites. Use smaller plates, bowls and utensils so you will be less likely to pack on the food. Also, pre-portion out foods instead of eating from the large package.

5. Be patient- And REALISTIC! Don't expect the weight to all come off in a week. If it does it is most likely water weight and will come back. The longer it takes you to lose the weight, the longer it will stay off. Aim for a goal of 1-2 lbs. or less a week and expect fluctuations. Most importantly, the goal is really to lose fat NOT muscle or bone (properly fuel and train your body right).

The trouble with "moderation"

The new term nutrition professionals have been making apart of advising clients is "moderation." I have been guilty of this myself. Yes, when "moderation" is really moderate, it can be a great thing when making not-so fantastic food choices every now and again. The problem is what does "moderation" really mean? Well the term is so vague and moderate to one person is something completely different to someone else. According to the "rule of moderation" someone can have junk food all day as long as it is all in moderate amounts. If you are aiming to get or stay healthy, re-evaluating the meaning of "moderation" may be key.

What to do?
First of all, you do not need to GIVE UP your favorite food vice, but you may need to cut back. If it is a splurge you have once or twice a year at a holiday, go ahead and enjoy. However, if you know you are making poor food choices everyday or at every meal, it might be time to make some changes. You may however feel that you DESERVE to treat yourself and you don't want to DEPRIVE yourself from these foods. In reality do you really DESERVE to harm your body with foods that don't work with it? The only thing you may be DEPRIVING yourself from is reaching your health goals. There are so many healthy AND delicious food choices out there so go and enjoy! And remember, when you do choose less than great food choices, do so in "MODERATION" wink wink.

The Best Day to Weigh

Once a week is ideal to weigh in on the scale. This will keep you in check, without getting flustered with day-to-day fluctuations.

Things to keep in mind when weighing in to avoid error:

• Try to weigh at the same time of day each time
• Use the bathroom before weighing
• Wear similar clothes each time you weigh (or nothing at all)

Remember:

• Fluctuations are normal and usually range from 1-5 pounds
• Don't worry about a small fluctuation since this may be water weight or from not doing one of the above items to avoid error
• Fluctuations are normal, HOWEVER don't confuse this with weight creeping up. 
• Know the range of weight you are in and the range you are trying to get in (if this is different), rather than a specific number.

"Those who think they have no time for healthy eating and physical activity will sooner or later have to find time for illness."
- Modified from a quote by Edward Stanley

Think about it!

Mindful Eating

Not only are the types of food eaten important for weight-loss, stress, and overall health, but the way you eat is just as important. Often times we rush through the day barley making time to eat and definitely not making any time to relax and enjoy meals. When food is eaten mindfully, we tend to eat healthier and less throughout the day. Mindful eating is easier said than done and often takes a lot of practice.   Don't get frustrated and try these easy tips to get started.

Easy Mindful Eating Tips:

• Plan meals and snacks ahead of time(this way your are not impulse eating when hungry or in a rush)
• Take a deep breath before serving your food (this way you are in charge of what foods you are picking, versus the foods picking you!)
• Turn on the lights (so you can see what and how much you are eating)
• Turn off the electronics when possible (to make you aware of what you are doing at the moment...eating)
• Take another deep breath before eating (this helps to relax you and put YOU in control)
• Put utensil or finger food down in-between bites until each bite is swallowed
• Listen to your body (this one takes the most practice, try to stop when your body tells you that you are full)
• Food is nourishing, so try to take your time and enjoy your meal, smell the aromas and TASTE the food you are putting into your body!

Realistic Weight-loss Goals

Many people sabotage their weight-loss efforts with unrealistic expectations. When deciding to lose weight, often times people expect to only LOSE weight during this process. Contrary to some popular television shows and commercials, this is not only unrealistic, but unsafe and harder to keep the weight off in the end.

 

Truthfully when losing weight, there are going to be times of plateaus and even small gains. This is perfectly normal, and it is important to note overall weight loss rather than dwelling on weight gain for one week. For example, if you are down 10 lbs. from the start and then gain 2 lbs. one week, you are still down 8 lbs.!! Think of the BIG picture. If you get upset and dwell on small weight gains, you will have a very difficult time accomplishing your weight-loss goal.

Plateaus and small gains happen for a number of reasons, it is important to be aware of these, but not use them as excuses. Sometimes the body just needs time to "catch up" with weight-loss to stay at bodily homeostasis. The time the last meal and/or drinks were the consumed along with the time of day the weight was taken play a major role. Underestimating caloric intake or overestimating exercise from the previous week or even the week before that is often times why weight was gained. Muscle is more dense than fat, and when a person is lower in weight, this can also make a difference.

Tips:
-Aim for 1-2 lbs. of weight-loss a week
-Don't compare your weight-loss with others (especially other genders or those with starting weights different than yours)
-Keep in mind the major goal is to be fit and healthy, not to have the lowest number on the scale, right?
-Don't get discouraged with plateaus or small gains

New Year...New You? The truth about New Year Resolutions.

Many people will make new years resolutions this year, but less than half will keep them after a few months. Personally, I am not a big fan of the word resolution, since it means to resolve a problem, therefore if you don't resolve it you FAIL. Instead, set a goal, something you can work towards to become a better person. Many of you have health goals you wish to accomplish this year and with a little planing and hard work, I'm confident you can reach them. 


When making goals, it is important to create a S.M.A.R.T. one:


Specific- I'm sorry, but stating a goal vague as "I'm going to lose weight" is setting yourself up for failure. Unless pixie dust will be sprinkled and you will instantly lose weight(doubtful) there needs to be a specific plan of action in place. Setting goals such as: "I will eat 5 small meals a day" "I will eat a fruit or vegetable with every meal" or "I will walk 20 minutes during my lunch break" will help to accomplish weight-loss, and you will feel better during the process, I promise you.


Measurable- Choose a goal which can be measured, this way you will know when the goal is achieved and can create a new goal. This can also help if you are not reaching your goal and it needs to be reevaluated and modified. It usually takes 3 weeks to create a habit and 6 months to adopt this habit as part of your permanent lifestyle. Most times this takes several attempts so don't get discouraged, instead learn what works and what doesn't and attempt again. 


Accountable- Support with your goal is extremely important for success. Hold yourself accountable by stating the goal to a spouse, partner, friend, relative, co-worker, your personal trainer, an online support group, or yourself. Make sure that this is a complete statement with EXACTLY what you are working on. In  addition, this goal should be written down and put somewhere you will see it, which makes it no longer a thought, but an action.


Realistic- Pick a goal that will work for you. If you will not have time to walk during most lunch breaks, well than THIS IS NOT A GOOD GOAL FOR YOU! Pick something that you can and WILL put into your life. Now this may take a little rearranging, planning, and yes most likely some failed attempts, but if you start with a small and attainable goal, you can build on it with time.


Timely- Pick a specific date you will begin working on your goal(I have a strange feeling many of you are thinking January 1st). If your goal has more than one stage (for example, walk 2ce a week then increase to 3 times, etc.) pick dates ahead of time to advance stages.

~Good luck with all of your GOALS this year and let me know if you need any help. Wishes for a Happy and Healthy 2011 from Workout for Wellness Inc.!~