Wednesday, October 27, 2010

Losing Weight

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

  • Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1 hour after waking up)

  • Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks) Try a protein shake.

  • Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)

  • Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)

  • Stay away from high calorie drinks, condiments, and creamers

  • Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)

  • JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner.

Who wants to commit to losing 5 lbs before the end of the year? Or, maybe you want to lose 10-20 lbs.

What is your goal?

Thursday, October 14, 2010

How Many Calories Does Your Body Need in a Day?

What is harder losing weight or maintaining your weight??

Whatever your struggle is, it is important to know how many calories your body needs in a day and how many calories you are putting in each day.

Journaling your food intake and exercise, although time consuming, is the best tool to help you on your journey.

BMR Formula:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

By doing this simple equation you are able to determine your BMR Basal Metabolic Rate (the calories that you need to maintain your weight sitting doing nothing)

Multiply your BMR number by an activity factor to determine your TEE Total Energy Expenditure (calories you need to maintain your weight including lifestyle and exercise)
Sedentary (little to no activity)  BMR x 1.2

Lightly active (light exercise or sport 1-3x/wk) BMR x 1.375
Moderately active( moderate exercise or sport 3-5x/wk) BMR x 1.55
Very active (hard exercise or sport 6-7x/wk) BMR x 1.725

Extra active (very hard exercise up to 2x/day) BMR x 1.9

Your TEE represents the calories you need to maintain your weight. From here you are able to determine how many calories you should be eating to help reach your goal.

There are 3500 calories in a pound
If you are at a 500 calorie deficit each day you have the potential to lose 1 lb. per week.
If you are eating 500 calories over your TEE you have the potential to gain 1 lb. per week.

Calories can add up quick that is why it is so important to bring awareness to what you are eating and how many calories you are consuming. If you know you have over consumed, exercise! Exercising is a great way to burn off those unwanted calories/pounds. What is your TEE?

Monday, October 11, 2010

A Time of Change

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time!
- Thomas Edison!

In this time of change in my life this quote really spoke to me! Life is all about taking risks and getting out of your comfort zone to help reach your goals. Change isn't easy but everyone is capable. Do you need to be challenged? Is there a dream you are putting on the back burner?

This can related to many different aspects of, diet, work, relationships
What are your goals/ your dreams?

Change takes time! Many people go on a diet or fitness program with the all or nothing attitude. They are typically very successful, but once the program is over if they haven't adopted a healthy lifestyle the weight comes right back.

Diet and exercise isn't all or nothing, it is a complete lifestyle change. Daily we have to make decisions that affect our health. Small changes can make a big difference.

What are some small changes/goals that you can make to start your change?

- Eat breakfast
   - Get protein bars and drinks for on the go
- Drink Water
   - 64 oz per day
   - Add in fresh lemon or lime for flavor
- Eat your fruit and veggies
  - 5 a day
- Take time to meal plan
   - Pack your lunch
   - Make a shopping list and stick to it
- Make a list of healthy snacks to have on hand
  - Cut up veggies and put them in the fridge to snack on
  - Have some type of protein at snack time to help control hunger
- Find an exercise program
    - What time will you work out? Morning, afternoon or night?
    - Who will your workout with? Family, friends, workout video?

What is one thing you can change to help you on your quest for health?

Wednesday, October 6, 2010

Calorie Counter

Wondering how many calories you eat in a day?
Journaling your daily food intake is one way to ensure success on your weight loss journey.

Step 1: Find out how many calories a day you need to lose weight. There are many different equations and ways to test this.