I love what I do…seeing people succeed with their weight-loss goals is one of the most rewarding feelings as a dietitian. However, it can also be very challenging when I see clients revert back to old habits and struggle to keep the weight off that they worked so hard to remove. While this is a common struggle for many, there are small steps that you can take to try to prevent this from happening.
I took some time to research the regular habits of people who have been successful in keeping off weight on a regular basis. After checking out some different articles on highly successful dieters, I want to share what I have found to be the best things to keep the weight off for good.
Keep a food journal. Individuals who keep food logs tend to eat 40 percent less when writing it down as a result of the accountability to themselves. Also, a recent study found women who kept a food journal lost 6 pounds more than those who didn’t. Some excellent online food tracker sites or apps include My Fitness Pal and Lose It!. Try one of these to start keeping a food journal of your intake and habits. Practice portion control. As a society, we are terrible at “eyeballing” portions. The secret to success is consistently measuring food items to make sure you are eating the same amount you are journaling. The simplest way to do this is to use measuring utensils to dish out your meals and associate common items with certain portions. For example, a serving of meat should be the size of a deck of cards, a baked potato should be the size of a computer mouse, ½ cup of pasta is the size of a tennis ball, and a teaspoon of oil is the size of one dice. You can also use things like the palm of your hand and your thumb for references. Don’t skip meals. Lots of people think if they skip a meal they will be decreasing the total calories they are taking in for the day. In reality, the opposite usually happens. When someone skips a meal, they typically end up overeating at a different time of day to compensate for missing out on the food that their body needed. Also, whenever you skip a meal it makes your metabolism work at a slower rate, and therefore makes it harder to lose weight. Eating balanced meals and snacks throughout the day is the best way to stay on track.
The more you follow these rules, the higher chance of success you will have in keeping off the weight. So once you have hit that goal weight that you have been working so hard to achieve, take these weight management steps to keep it off.
This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.
Weight Loss and Weight Management: Take It Off, Keep It Off! was originally posted at <a href="http://www.nifs.org/blog/weight-loss-take-it-off-keep-it-off" target="_blank" rel="noopener">http://www.nifs.org/blog/weight-loss-take-it-off-keep-it-off</a> by Angie Mitchell
5 Reasons to Get a Workout Buddy: Motivation & Accountability
When it comes to working out, the first weeks are usually great. You are excited to get to the gym, and you love the feeling of exercising. Once the “honeymoon” stage of your new workout routine is over, it gets more challenging to get to the gym: your bed is just too comfy in the morning, or you have extra work at the office that prevents you from going in the evening.
Reasons to Find Someone to Exercise With
It’s easy to cancel your gym session with yourself. That’s why it’s important to find a workout buddy. Here are five reasons why everyone needs to go find a workout buddy.
Accountability: When someone is counting on you to meet them at the gym, it’s a lot harder to skip. Having the accountability of a buddy always keeps you going. On days when it’s hard to get out of bed early in the morning, you don’t want to skip because you know your partner is waiting on you. Fun: If you aren’t someone who loves exercise, maybe a workout buddy is just what you need to keep you coming into the gym. Having someone with you who can make you laugh will make exercise more enjoyable. Going through an intense workout alone is never as fun as having someone right next to you working hard and making you laugh. Variety: When you have to come up with your own exercises all the time, they can start to get a little repetitive. If you and your buddy take turns picking the workout, it will change things up. You both might enjoy different types of exercise, so the variety will keep each workout from getting boring. Motivation: When you exercise alone, there is no one beside you cheering you on between sets. It’s encouraging to have someone with you saying “You can do it” in the middle of your set; sometimes that’s just what you need to hear to finish out strong. Competition: If you are someone who thrives on a little healthy competition, you definitely need a workout buddy. You will always be competing with your workout buddy. If they move up in weight, you don’t want them to drop the weight back down for you, so you push yourself to go up. If you are running, you push yourself to go longer so that you don’t make your buddy stop. How to Find a Fitness Friend
Having someone to work out with makes a big difference in the quality and frequency of your exercise. Ask a friend to join you, check out these apps, sign up for group fitness training, or try these other ways of finding a gym partner.
This blog was written by Kaci Lierman, Health Fitness Instructor. To read more about the NIFS bloggers, click here.
5 Reasons to Get a Workout Buddy: Motivation & Accountability was originally posted at <a href="http://www.nifs.org/blog/five-reasons-to-find-a-workout-buddy-motivation-accountability-and-more" target="_blank" rel="noopener">http://www.nifs.org/blog/five-reasons-to-find-a-workout-buddy-motivation-accountability-and-more</a> by Kaci Lierman
Game of Inches: 5 Tips to Help You Stay Committed to Your Fitness Goal
Some people in this world are really good at staying committed to something they have started, but there are many others who struggle with meeting a goal or expectation that they have set for themselves, then actually following through with it to completion. It can be a challenge to hit those markers if you cannot seem to stay committed to something, which in turn leads to discouragement, a sense of failure, and feeling defeated.
The 5 Goal-Setting Tips
If you find yourself needing to restart your fitness plan all the time, take a few minutes to read these 5 tips that will help you to achieve what you want.
Track your stuff. A handful of things are lumped into this category when I say your “stuff”: food, workouts, weight, body fat, measurements, and the list goes on. Tracking fitness—where you started and what you are doing—will allow you to see progress over time and keep you committed to what you originally started. Write down your goal. After you have your goal(s) written down, post it someplace that you can be reminded of it constantly, such as on the fridge, on the mirror, in the car, or at work. Find a place that it will stare you in the face and not allow you to bury it in the “someday” fitness bucket list file. Establish some accountability. This looks different for each individual. Maybe it’s an actual accountability partner who is invested in your goals, or maybe it’s being accountable to yourself through writing stuff down, keeping a fitness journal, or using a fitness tracker to push yourself. Whatever it is that will keep you accountable in the times that you are struggling to get done what you need to do, be sure to find that and begin implementing it right away to see yourself succeed. Join a fitness challenge. Many gyms or even wearables have fitness challenges throughout the year that you can take part in. Be sure to find one and sign up for it right away. These challenges are typically built to get you into the gym a certain number of times per week or keep you on an exercise schedule. Don’t be afraid to fail; sign up for one and keep yourself going! NIFS is currently getting ready to launch a fitness challenge called the Game of Inches. Whether your goal is putting on mass or weight loss, you can participate in this 10-week program for a chance at some cool prizes! And the best part is, you don’t even have to be a member. Make it a habit. One of the best ways to ensure that you meet your personal fitness goals or expectations is to make them healthy habits. When something is a habit in your life, it’s not forgotten or pushed off to the side. Make exercise a habit in your life so that it won’t be compromised when your schedule gets hectic or your responsibilities increase.
If you have been struggling to meet your fitness goals, following these simple steps will get you back on track, and staying on track, in no time. Find out what works best for you and make it a habit.
NIFS’s Game of Inches Helps You Meet Your Fitness Goals
Register for Game of Inches at the NIFS track desk, complete your Fit3D scan between October 15 and 21, complete the 10 weeks of training, and scan out between December 31 and January 6. Non-members are welcome too! For $130, you receive full access to the NIFS facility for the duration of the program. 1st-, 2nd-, and 3rd-place prizes will be awarded for both the inch loss winner and the inch gain winner.
For questions, contact Tony Maloney: firstname.lastname@example.org.
This blog was written by Amanda Bireline, Fitness Center Manager. To read about the other NIFS bloggers, click here.
Game of Inches: 5 Tips to Help You Stay Committed to Your Fitness Goal was originally posted at <a href="http://www.nifs.org/blog/game-of-inches-5-tips-to-help-you-stay-committed-to-your-fitness-goal" target="_blank" rel="noopener">http://www.nifs.org/blog/game-of-inches-5-tips-to-help-you-stay-committed-to-your-fitness-goal</a> by email@example.com (Amanda Bireline)
The Benefits of Logging Workouts into a Fitness App
For years, people have been setting goals and logging their workouts to help them stay on track with their health and fitness aspirations. Back in the good old days, people would bring their workout notebook and pen to the gym and write down the exercises they completed, the weather, the lift of the day, tracking personal bests, etc. Tracking workouts has never been easier with the growth in technology and wearables in the fitness industry.
6 Advantages of Using a Fitness App
While some may still enjoy the old-school notebook method, allow me to share the benefits of using an app, like the NIFS app, to help you do the very same thing.
Automatic synching: Wearables directly sync with apps, so you don’t have to do anything manually. Whatever the app may be, you can usually sync your Fitbit, Garmin, or other wearable device directly to it. Then when you are in range, your workouts will automatically upload into your phone and onto the app. This makes for very simple tracking of your workouts—in fact, it’s effortless! Personal accountability: No matter how committed you are to your fitness, everyone needs some personal accountability to themselves and their plan/goals. Having an app allows you to set goals and keep yourself on track to meet them in a realistic amount of time. Progress: It’s no secret that as you keep yourself on track and set smaller achievable goals, you will see progress. Utilizing an app will allow you to tangibly see those progress gains as you log your new personal best. Motivation: There’s nothing more motivating for the exercise logger than to write down your new heaviest lift, fastest mile, highest caloric burn, or longest workout. Logging workouts in an app and being able to look back on how far you have come and what goals you have met will keep you motivated and on track. Free: We cannot forget to mention that there is no cost for an app like ours at NIFS! No purchasing an app, notebooks, or losing a box of pens a week at the gym! Simply download the app and you are ready to roll! Easy: With a feature like X-capture, all you have to do is snap a photo of the console of the machine you are on or the workout you just completed on paper, and within 24 hours it will be logged into your workouts. And if you forgot to add in your workout when you were at the gym, you can always go back and add it after.
Try the NIFS App
Maybe you have found your favorite app to log your workouts, whatever that may be; using a phone makes it so much easier than logging it into a notebook. If you haven’t taken time, download the NIFS app and enjoy many benefits aside from the ones that are listed above. Some of those include: using your phone to scan in at the desk, monthly challenges with great prizes, setting goals, logging workouts, utilizing deals and finding out extra things that may be going on at NIFS, and receive push notifications for important updates!
Download the NIFS app now at the app store or Google Play!
This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.
The Benefits of Logging Workouts into a Fitness App was originally posted at <a href="http://www.nifs.org/blog/the-benefits-of-logging-workouts-into-a-fitness-app" target="_blank" rel="noopener">http://www.nifs.org/blog/the-benefits-of-logging-workouts-into-a-fitness-app</a> by firstname.lastname@example.org (Amanda Bireline)