Posts Tagged ‘diet’

Wanna shed some pounds? Get rid of the “dieting mentality”

Friday, November 6th, 2009

iStock_000006918985SmallWhen you read or hear the word “diet,” what comes to mind? How about pain, suffering, deprivation and misery? Does failure come to mind? Maybe “weight rebound?” So why in the world would anyone want to go on a diet? Simple – to get the results of going on a diet. The problem is diets are typically a temporary thing – you do it for a while until you can’t do it anymore and what happens?

You know the answer . . .
Most of us can’t – and won’t – suffer and deprive ourselves for the rest of our lives to get and stay at our ideal weight. But, if you can find a way to enjoy food while maintaining a healthy weight, I’ll bet you can lose the weight for a lifetime.
Here’s what it boils down to – a numbers game. No different than your checkbook – you need to know how much is coming in and how much is going out. Your body needs a certain number of calories to stay balanced. That is, to maintain your current weight. If you’re depositing more than you’re spending, what happens to your balance? It increases, just like your waistline. If you spend more than you deposit, what happens? Your balance goes into the negative and now you have to use your savings. The body does the same thing – if you spend (burn) more than what’s coming in, it will tap into your savings (fat reserves) and your waistline shrinks.
So doesn’t it make sense to know your balance? Do you know how many calories you need every day? Do you know how much is being deposited? Most people don’t yet they wonder why they “can’t” lose weight. As our founder, Neal Spruce, wisely put it – you can’t manage what you don’t know and you won’t manage what you don’t see. We’ve made it easy for you connect with your numbers with the Me program.  The food logging system and eight different lifestyle menus show you how to incorporate the foods you enjoy so you can manage your daily calorie budget.

Join us for a free webinar on November 11 and we’ll not only give you the facts of weight loss, we’ll show you exactly how our program works. It’s time to stop dieting and enjoy the freedom of dotFIT Me.

Link to www.dotFIT.com/webinars

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Here are some simple tips you can use to lose weight and look great right now

Thursday, July 2nd, 2009

Step 1 – Recognize that what you don’t know will hurt you

Weight control comes down to simple numbers, just like your checkbook. Eat more than you burn and you’ll gain weight. Eat less than you burn and you’ll lose weight.  If you don’t know how much your body burns or how much you’re eating, you probably won’t be able to manage your weight. In fact, research shows that most people:

  • Don’t know how much to eat to control their weight
  • Don’t accurately judge the calories they take in
  • Have no idea they take in extra calories in different situations

You can’t stay in the dark and expect to keep your waistline in check  -  it’s too easy to gain weight. Look around…

Step 2 – Get the right information – all in one place

Your ideal eating plan for weight loss is the one that reduces calories and keeps you satisfied. To find out how many calories you should eat, you need to know how many calories your body burns. This is your starting point. The dotFIT Me program tells you how much to eat and gives you sample menus so you can choose the eating style you like (Mediterranean, 40/30/30, healthy fast food and more). You also get walking programs, cardio workouts, weight training routines and a ton of credible information.

Step 3 – Get Calorie Conscious

Start tracking what you eat – this is probably the most powerful weight loss tool yet. People who track what they eat lose more and are better at keeping the weight off. The dotFIT Me food log allows you to log your calories and then gives you the most critical feedback for weight control – whether you’re eating more or less than you’re burning – at ANY TIME OF DAY. This puts you in total control – if you’ve overeaten, cut back on the next meal or step up your activity level. If you’ve got room for more calories, indulge a bit on your next meal. Simply follow your numbers until you reach your goal. It’s a process – you finally learn what truly works for you. And we’re not talking about just the weight loss part – we’re talking about something you can live with.

Step 4 – Monitor your progress

Check your weight, waistline or clothing size on a regular basis to see how you’re doing. Recent studies have shown that weighing in regularly helps people maintain their body weight. If you’re a dotFIT Me user, you’ll be asked to check your progress weekly and then you’ll get feedback on what to do stay on track. We give you the guidelines, you decide how to follow them based on your likes and your lifestyle.

And there you have it – no special diets needed. Besides, you already know which foods are healthy and which aren’t. So don’t diet – you can succeed by tracking your numbers AND choosing the foods you like. Once you taste a bit of success by doing it your way, you’ll be inspired to eat healthier, move more and make lasting changes that will boost your health AND help keep the weight off. Remember, it’s not where you’ve been, it’s where you’re going. So wherever you are in your weight loss journey, it’s okay. Maybe it’s time to take a step in a different direction.  Do it – you’re worth it. We’ll be here with you along the way.

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No one stumbles into weight loss, but nearly everyone gains weight over time

Wednesday, July 1st, 2009

Hopefully you’ve identified the reason you want to lose weight and if so, let’s talk specifics. (If not, check out my last blog) Nearly everyone I know has gained weight with age, and trust me, they didn’t intend to. You eat a few more calories than you burn and after a year, you’re up a couple pounds. By the time you’re 50, you’re up 30+ pounds. But you don’t have to accept that – you can control your weight if you have the right tools and information.  It’s a choice. Take your power!

Great news – you don’t have to go on a “diet” to lose weight

What is a “diet” anyways? In most cases, people associate the word “diet” with deprivation, hunger or suffering – which is exactly why “diets” actually work in the short-term but fail in the long-run. You follow an eating style which drastically cuts calories and you lose weight – but if you don’t make this eating style permanent, the weight creeps back on, and then some. So here’s the solution – don’t go on a “diet” unless you enjoy the foods and can see yourself eating that way for life. And more good news – you can eat the way you like to. The longest and most comprehensive scientific study comparing different weight loss diets has confirmed that you lose weight when you reduce calories, regardless of the type of diet you follow.[i] So whether it’s high carb, low carb, high protein or low fat, it doesn’t really matter as long as you eat fewer calories than you burn. In my next posting, I will share with you a game plan for how you can do it NOW!

[i] FM Sacks et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Eng J Med. 2009;360;859-73.

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You don’t have to “diet”, but you do have to find your reason

Tuesday, June 30th, 2009

In my 20′s it was about how I looked. Now that I’m in my late 30′s I realize it’s about my life – my health, my quality of life and my ability to give what I know I’m capable of giving. Would I rather eat pastries for breakfast than oatmeal? Yes! Would I rather have French fries than steamed veggies? Absolutely! But there’s a price to pay if I do that all the time, and it’s not worth it. So I do it sometimes, and I make other choices to make sure I’m not over my calorie budget by moving more or controlling calories at other meals. And I can do that because I understand the “big picture” of weight control – and it isn’t about dieting.  Dieting equals deprivation in my eyes and the eyes of everyone I know. But before we talk about that, you need to answer the question “Why do I want to lose weight?” You’ll have to find your reason for losing weight.  When you find your reason, you’ll have the motivation to make the changes you need for lasting success.  (And no, you don’t have to diet and you don’t  need “willpower”). Think about it. Figure it out and write it down. And when you do, share it with me (dietitian@dotfit.com ) or a close friend. We need each other so don’t go at it alone – and stay tuned, I’ve got a game plan for you.

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