Jan 192015
 

Well, we are a few weeks in to 2015! How are your new year’s resolutions going? Are you still on track? If your goal was to lose weight this year, I hope you are finding your groove and settling in to your new routine.

I think there are a lot of different ways to approach weight loss. Weight Watchers is a great program and I think it’s one of the best options out there (although I never did WW). It teaches you portion control and how to eat in a healthier way in the “real world” as opposed to a Jenny Craig type program where you only eat their food.

Whatever your path, here are a few tools that can help you along your way:

Scale

I know, I know, the dreaded scale. If you can get away with losing weight and not using a scale–just go by measuring and how clothes fit–more power to you. You’re probably better off. But for most of us, a scale is a necessary evil. Don’t get me wrong, there are a lot of factors that go into weight loss and health and they can’t all be measured in a number. But this is a good place to start to track your progress.

If you can, find one of those fancy scales that don’t show the number. They sound fantastic and someday I’d like to have one. Basically you set up the scale, weigh yourself, then put in your goals. The next time you step on the scale it will tell you your progress without telling you your actual weight. I like the concept–I think it’s healthier emotionally than seeing a number and feeling devastated but instead you see that you lost a percentage of your weight compared to the last weigh in.

No matter what you decide to get, make it a habit to weigh yourself consistently. Whether it’s once a week or every other week or once a month, try and be consistent: same time of day, before eating or drinking any water. Keep a journal or track the progress in some way.

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Heart Rate Monitor

I’ve talked a lot about heart rate monitors on this blog. I never had one while I was losing weight and I kind of wish I’d had. I think it could have spend up some of the weight loss. What the HRM did for me was twofold: 1) It taught me to TRAIN SMARTER and 2) It gave me better accuracy in the gym.

With training smarter, I noticed it first with running. It taught me how to pace myself. It really did teach me how to run. When I first started running I thought it was “run as fast as you can as long as you can” and that’s not right. Or healthy. Or effective training. The heart rate monitor taught me how to pace myself and stay within the zone for extended periods of time. I am such a better athlete because of my HRM.

With the accuracy, I finally knew how many calories I was really burning. The cardio machines aren’t accurate at all, even putting in my age and weight. And when I don’t do machines, I want to know how many calories I’m burning lifting weights or doing body weight exercises. It helps knowing the actual number.

Read this old post for more details: Polar Heart Rate Monitor Tutorial.

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Food Diary App/Journal

I think tracking is THE number one way to lose weight. Being aware, being consistent, being HONEST with food tracking WILL work. The trick is to be honest with portions and calories you are consuming. If you aren’t honest in your journal, you won’t see weight loss. And this is something I know well!

There are a ton of free options out there. I know that Spark People was a really popular website for people. If you are on the go and want something that you can use anywhere, a smart phone app is probably the best choice. I use My Fitness Pal and I know that Lose It is also a really popular app.

The reason I think a calorie app or food journal is so important because it’s right in your face. It makes you be aware. You are aware of calories in food, you are aware of what you are eating, you become aware of what food makes you feel good and what food does not. Tracking your calories will show you where you need more work (for me, it’s sugar). If you get an app that breaks down your intake you can see if you’re eating enough protein and fiber, if you’re eating too much sugar (ME!), if you are deficient in vitamins. It’s just all around a great tool to help you in your journey.

Check out these old post for some more suggestions:

How Do You Track?

How to Count Calories

The Battle of The Calorie Counters.

 

Water Bottle

I am always trying to drink more water. I am so bad at this, but I’m getting better. Having a large water bottle at work that sits right next to my computer reminds me throughout the day.

Drinking water is a good thing all around, but if you are trying to lose weight drinking more water can be essential. It fills you up. It takes the edge off hunger pains. How often have you thought you were hungry and you mindlessly munch of snacks when in reality you were just thirsty? I’ve done that many times. Listening more carefully to body cues can help with weight loss (am I REALLY hungry? Or just bored? Thirsty? etc).

My tip would be to ditch the sodas, the juice, etc, stop drinking your calories and switch to water.

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Food Scale

This has done so many great things for my weight loss. For a long time I just went off the nutritional labels and then eye-balled portions. Portion sizes have always been my downfall and you can go along, thinking you’re doing great and then discover you’ve been tracking for 1 serving when really eating 2 or 3! No wonder weight loss wasn’t happening. For awhile I did the food measuring with measuring cups. This is better than eye-balling it and guesstimating, but it’s still not perfect.

A food scale was so eye opening for me. We got one a few years ago and one of the first things I used it for was cereal. The box says a serving size is 3/4 of a cup or 1 cup. Okay cool. I measure out a cup and think I’m doing ok. Then I used a food scale and measured out the serving according to grams (per the nutritional label) and HOLY COW. I had been eating way more than I thought!! (Read this post: M is for Measuring Mistakes!)

A food scale is fantastic. If you buy ONE THING to help in your weight loss goals, this would be the one I’d recommend.

Finally, if you’re new to my blog, check out this weight loss series I did a few years ago:

How to Lose Weight Series: 

Week OneWeek One Check In

Week Two , Week Two Check In

Week Three

Week Four

Week Five

Five Truths of Weight Loss

Five Truths of Maintenance

Hope it helps jump start your weight loss resolutions!

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Sep 242014
 

I have a few pet peeves, don’t we all? Like when you’re trying to get off the bus or train and people getting on crowd the door so you can’t get off? Or how about people who clip their finger nails in public (oh my god I might vomit, do it in the bathroom!)? When it comes to dieting and fitness, I have a few pet peeves I want to share here. I’m pretty sure you can relate, or at least contribute a few of your own pet peeves!

The first annoyance is with cereal. I stopped eating cereal years ago and only eat it once in awhile. I quit because the ones I like are usually the sugary cereals (and not healthy) and more importantly–I wasn’t satisfied after eating cereal for breakfast. I’d be famished within the hour. So I switched my breakfast to a healthier, high protein meal and that has worked well for years.

Recently I had a craving for cereal so I bought some at the store and have been having it with a piece of gluten free toast with breakfast. What’s my pet peeve? Cereal servings. Have you ever really looked at the label on a box of cereal? It’s very discouraging. For a week I was measuring out a serving –which was 3/4 cup– and I used a measuring cup. I thought it was okay.

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Then I noticed on the side of the box that there were 17 SERVINGS in the box. 17?!?! I thought, that can’t be right…

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I felt so mad! I hate that they do that. It’s deceptive. A serving size according to them is ACTUALLY measured by weight, so why do they put the 3/4 cup on there at all? It’s trickery. So I got out the food scale and weighed it. What I’d been measuring out with a cup (3/4 cup) all week was REALLY TWO SERVINGS.

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60 grams was a little over 3/4 of a cup. So if I was measuring out 1 cup of cereal, I was really eating two servings. What a scam. I started taking out some of the cereal to get it down to the 30 grams and then it was just ridiculous. It was like 3 bites of cereal in 30 grams!

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I added a little bit more because seriously, 30 grams wasn’t enough food. I ended up eating 41 grams of the cereal and I adjusted my calories on my app. I was so annoyed and felt cheated and vowed to stop buying cereal!

Another pet peeve is when frozen meals have two servings in them. That is just plain ridiculous. Recently I was buying some frozen Indian food at Trader Joe’s and did a double-take when I saw the label. It was one frozen meal but it had two servings in it–each 400 calories. So in reality, that one meal was 800 calories! I mean really, who eats HALF of a frozen meal?

Here are a few other posts discussing this:

Nutritional Facts and Fauxs

Nutrition: Who to Trust?

It’s deceptive advertising and if you’re not paying close enough attention it’s easy to miss this and that can totally derail your efforts. If the scale isn’t moving and you’re doing everything “right” double check those labels! I’m going to be more mindful. Sure, this was information I knew before, but I wasn’t being diligent.

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As for fitness pet peeves, I have a few. Mostly they are pet peeves about gym etiquette–talking loudly on their cellphones, sitting on machines playing with their phones instead of working out,

Gym Pet Peeves

There Are No Place-Backs At The Gym

Lap Swimming Etiquette

One of the biggest annoyances for me is the people who never wipe down the machines or mats after they use them. It’s just gross. Long ago I started keeping antibacterial handi-wipes in my gym bag and got into the habit of just wiping things down before I use them.

The other pet peeve is the people that go to my yoga class. There is this one woman that is ALWAYS late. At least 10 minutes or sometimes more. Every time she makes a big production, thumping around, putting her mat down, etc. Then she spends the entire class futzing with her phone. Serious. Why are you even here? There have been a few times where other people in the class actually told her to get off the phone because it was distracting. Every time I see her in my class I just groan to myself.

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So what about you? I know you’ve got some annoyances to share!

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