7-Day Slim-Down

CNN Health may be on to something. I enjoyed their article, anyways. Here’s the scoop.

Sunday: Bite it, write it.

Keeping a food journal and recording your intake (everything you eat AND drink) certainly aids in accountability. Plus, Robert A. Charles, Ph.D. says you can expect to shed a whopping 5% of your body weight by adopting this habit [1]. Hey, 150-pound people out there…that’s nearly 8 pounds lost!

Monday: Take a multi-vitamin!

Two studies in the British Journal of Nutrition say that taking a multi-vitamin daily can help make you less hungry. Besides, those taking a multi-vitamin daily tend to weigh less and have lower BMI’s [1]. I’m sold on taking one!

Take a vitamin containing 100% of the RDA (recommended daily allowance) for: chromium, copper, folic acid, iodine, manganese, molybdenum, niacin, pathothenic acid, riboflavin, thiamin, zinc, and vitamins B6 and B12 [1].

Tuesday: Circuit train the WHOLE body.

Circuit training burns more calories than traditional strength-training says Dr. Jim Stoppani, author of, “Encyclopedia of Muscle and Strength.” Strength-training is more effective due to the shorter rest periods between sets. Leave about 20 seconds between sets and aim for 3 sets [1].

Wednesday: C-up

The Journal of the American College of Nutrition supports research on the use of vitamin C in fat burning – up to 30% more efficiency when consuming 500 milligrams or more of vitamin C while working out [1]. Plus, it’s good for immune function and wound healing.

Vitamin C-packed foods include: papaya, red bell peppers, broccoli, brussel sprouts, strawberries, oranges, cantaloupe, kiwi, cauliflower, kale, parsley, and lemon juice.

Thursday: Grab a gab partner

Create a weight-loss network. Grab a friend and motivate one another to keep up an exercise routine and healthy habits [1]. Exercising with a friend can not only make the activity more enjoyable, but you’re more likely to keep up with the routine and stay consistent with your regimen.

Friday: Eat the rainbow

Cutting calories can be as simple as adding more fruits and vegetables to the diet, according to the American Journal of Clinical Nutrition [1]. Due to the fiber content and low caloric-density, filling up on fruits and vegetables (5-9 a day every day!) can help decrease the consumption of all other, more calorically dense foods. Challenge yourself to snack on fruits and vegetables only. You may learn to like it…or to at least love the results!

Saturday: Relax!

Ralph LaForge, exercise physiologist at Duke University Medical Center, explains that people make better food choices when they are relaxed. He adds, you’re less likely to suffer from hunger pains when you’re relaxed. Take a few moments to perform some deep breathing when hunger strikes – it may just reduce your instinct to eat or to help curb your appetite for awhile longer.

Try the above each day this week and see how it goes. I’m going to give it a go!

[1]. Rossi, Carey. One Week to a Slimmer You: Focus on the Little Things. CNN Health. July 28, 2009.

One RD's take on your failing diet...

Why does your diet fail? Lots of reasons, probably...

Reason 1: You follow the plan that worked for your friend.

There’s not ONE “right” diet…you have to do what works for YOU. Last year a study completed by the New England Journal of Medicine found that when compared, the Mediterranean diet, low-fat diets, and low-card diets all produced weight loss. Some say, "Pass the bread basket!" while others shout, "Give me the MEAT!" -- to each their own, and same goes with their diet.

Reason 2: You eat a small breakfast.

Check THIS out: one study including 94 women showed that eating a larger (610 calories!) breakfast produced more weight loss in women when compared with those consuming a smaller breakfast (290 calories!). How much of a difference, you ask? The big breakfast eaters lose an average of 40 pounds, while the nibblers lost a pathetic 10 pounds! For the record, I completely agree with this one! Bring on the breakfast - yum!

Reason 3: You’re clueless about calorie counting.

Yep, that’s right…they’re calling you out. Did you know that an additional 100 calories each day leads to a weight gain of 10+ pounds a year? That’s a glass of fat-free milk or slice of 2% cheese too much in a day. Ouch! Add on a can of regular pop for an afternoon caffeine jolt, and you can count on an excess 25 pounds a year. Eek! So, write down what you eat by keeping a food log. A 2008 study found that recording your intake can DOUBLE your weight-loss.

Reason 4: You skip meals.

Extending the time between standard meals by 4-5 hours to “save up” for a special occasion can cause you to consume substantially more. And, you’re more likely to choose less healthy options, too. What to do? Eat every 4 hours as to not set yourself up for disaster at your next meal.

Reason 5: You load up on superfoods.

Nuts, avocados, and dried fruits are healthy, right? Yep! But, those are superfoods that are extremely easy to over-indulge in. While they’re PACKED with nutrients, they’re also extremely calorically-dense – it doesn’t take much to get the benefit before you’ve gone over-board! Your body loves the healthy stuff, but losing weight boils down to consuming LESS calories than we need. The body doesn’t care whether the excess calories are coming from fruit or candy – excess calories will lead to excess pounds.

Reason 6: You’re canceling out the benefit of your workouts.

Workout to pig out? Not wise rationalization… unfortunately. We tend to under-estimate our intake while over-estimating the number burned during exercise (Psssst: DO NOT get duped into thinking the elliptical accurately measures the number of calories you burn!). To burn off that 1 slice of 2% cheese we talked about earlier, you would owe the treadmill another mile of running. And with that additional can a pop, an ANOTHER 1 ½-2 miles of running. Walking, biking, and other aerobics will cost you even more time working away. Reward hard work at the gym with something other than food. Manicures, anyone?

Reason 7: You watch what you eat Monday thru Friday only.

Splurges ought to be reasonable and the weekend need not bring your weight loss efforts to an entire 2-day hault. And if you go really over-board, you've undone the results of scheduled, predictable (and probably good!) eating patterns the work week brings. Plan your weekend and act accordingly. A weekend, every weekend, is not a right to binge! (Duly noted. I do love the weekends...)

Reason 8: You don't plan for stress.

Food is not a licensed therapist or source of entertainment -- it's fuel for our bodies. When you're having an emotional moment or a mental uprooting, think about the situation at hand and devise an appropriate means of dealing with the situation. The right response to stressful situations does not involve fast food, refrigerators, or ice cream. Stress happens...learn to cope without using food as an answer. It won't solve your problems, I assure you!

Ansel, Karen. 8 Reasons Your Diet Isn’t Working. Family Circle. August 2009.

Suckerrrrrrr

If your healthy habits aren't habitual, train and trick yourself into making healthier food choices. Here's my top 10 recommendations:

10. If you're going to a restaurant which lists the nutrition facts online (consult websites such as thedailyplate.com or fitday.com) or in print, pick what you'll order before you walk in the doors. Don't even look at the menu. Stick with the plan! P.S. I love the thedailyplate.com -- check it out!

9. Pack your lunch! And when you pack it, make sure there's at least one truly satisfying item so that you look forward to your lunch and aren't (as) tempted to head out with your co-workers to the nearest burger joint.

8. ...when you pack your lunch, cut up and/or peel your fruit and vegetables ahead of time. That apple will be brown tomorrow, so you'd better not waste it.

7. If you go to a buffet, picnic, or place of infinite choices, survey your options before making your selection. Further, try not to let foods touch one another so you'll pack less on a plate. If you must go back for second helpings, limit yourself to 1 item. Two items, tops.

6. In scenarios such as the above, use the "plate method" of serving yourself. Aim for 1/2 fruits/vegetables, 1/4 protein, and 1/4 carbohydrates. This will keep your calories down and ensure you're eating a balanced meal.

5. At parties or restaurants (think chips and salsa on the table or the bread basket), sit AWAY from the appetizers and snack foods. They're nothing but trouble!

4. If you have a craving (gyros come to mind for me), take a friend you can share with (as in half-and-half, not the infamous "80-20" plan) . Scratch the itch, but don't draw blood...if you know what I'm sayin'.

3. Add fruit and vegetables to some of your favorite foods -- zucchini, squash, mushrooms, and onions go great on a quesadilla (made with low-fat cheese and high-fiber wheat tortillas) while berries and bananas go great in your morning cereal or oatmeal.

2. Keep a piece of fruit in your car or office at all times. When the healthy stuff is easily accessible, you're more likely to eat it. Further, if you're finding it difficult to eat all your F&V's, commit to having 2 snacks a day and making at least one a fruit or veggie. Another great idea is having a cut-up veggie tray with hummus or low-fat dip in your fridge at all times. If hunger is striking the second you walk in from work, the veggies can stave off hunger long enough to get dinner on the table without racking up the calories.

1. Bite it, write it. Keeping a food journal is the tried and true best method of keeping your intake in check. Keep a small journal or notebook with you and commit to writing down everything you eat. When you're accountable for writing it, you typically always think twice before eating it.