Breaking the yo-yo cycle

It's no secret that I'm a whiny lazyass when it comes to the fitness. I'll admit there are times I've opted to go hungry or follow crazy fad diets rather than creating movement in my routine. It always works, temporarily, but the weight I take off is usually muscle anyway - and then I gain it all back as flab soon after. Hello muffintop! I've been up and down - mostly up - for the last 10 years or so. But, when I turned 30 I vowed to myself that enough was enough. The time had come to face up to my aging self and own my fitness power!

I know many of you struggle too, so I shall chronicle my efforts with you, gang. That way, I can't slack as much as I usually do. :)

Update 1: I've been shredding it now for about a week, and I heartily recommend it! Jillian Michaels is exactly the trainer I need - her toughlove strategy fuels my fire and makes me keep going to the end. The 20 minutes are admittedly hellish, but its over so fast! Her 3-2-1 system alternates between stregth (3 minutes), cardio (2 minutes) and abs (1 minute) in 3 cycles of different moves. Its great because just when I start to get really tired of a move, we're onto another. And every 5 minutes, we get to lay down... even if it is to do crunches :) I love how she says things like "feel that knot in your belly? that's fear leaving the body!" Plus, my girlfriend has been doing it for 3 weeks and looks amazing. What's better proof than that?

In the spirit of healthful, smart and non-fad-driven lifestyle changes, I wanted to also share this great advice (complete with helpful links) I found from real bride/dietitian Nicole Rinaldi on WeddingChicks.

"Hello ladies! As a fellow bride-to-be, I understand the pressure to look and feel your best for the big day! We all wish we could change one or more things about our bodies and appearance. As soon as I got engaged this summer, I said to my Aunt, “I need to start doing push-ups everyday so my arms look fabulous in my dress!” She gave me great advice. She told me not to try too hard to change myself and my appearance for one day. I should only make changes that I can maintain. She relayed to me the importance of being able to recognize myself when I look back at the photographs and focusing on what I love about myself. With that being said, as a Registered Dietitian, I strongly believe and preach the importance of eating healthy and living a healthy lifestyle in order to prevent chronic diseases such as heart disease, high blood pressure, diabetes, some types of cancer, and the list goes on! A balanced diet and regular exercise helps us look and feel our best. If you are trying to make quick, drastic changes, this is information isn’t for you! Your goals should not only include weight loss for your special day, but slowly losing weight, if you need to, and maintaining a healthy weight for life! The tips below are from real clients that I’ve counseled on weight loss and living a healthy lifestyle. All of these clients used these methods and the ones that have lost weight, have kept the weight off!

Here are the TOP TEN TIPS….
1. KEEP A FOOD LOG: I know you’ve heard this before, but it works. I make every client write down everything they eat, everyday! And I mean everything! Write, Write, Write. Write details. For example, do not write salad. Instead, write spring mix lettuce, carrots, cucumbers, avocado, tomatoes, light ranch dressing, etc. Start by writing down what time you eat and what you eat and drink. As you get used to keeping a log, write down how your feeling before you eat and how hungry you feel. I also tell clients to write down what they are about to eat before hand, so it keeps them from eating other food. If you don’t write it down right away, you might forget and miss food items. Keeping a log helps you look back over a weeks time period and find patterns of eating that you could change. It also helps to have a professional look at your journal, such as a registered dietitian who may find patterns that you miss.
2. SLOW AND STEADY: This tip has two parts. Number one, after keeping the food log, I usually pick out one or two changes that each individual can make over a one-two week period. If you try to change everything at once, it will not work! Slow changes and slow weight loss, one to two pounds a week, is easier to maintain. Fad diets and drastic changes do not work! Unfortunately, there is no quick solution and weight loss and changing lifelong habits is hard work! After maintaining the first change, move on to another one, and so on. Number two, eat slower. Sit down and eat at a kitchen table with a place setting. Eat slow, putting your utensils down between bites. Chew slowly and pay attention to how your food tastes. Enjoy and savor your food. It can take 20 minutes for your brain to realize that you’re full.
3. THINK HOME-MADE: Stop eating out and cook at home using fresh ingredients. I wish it were that simple though. We are all so busy with our families and our careers that ordering out or buying ready made meals is quick and convenient. However, no matter how healthy you think you’re eating when you dine out, there is usually extra sodium and fat used for taste. If you eat out 7 meals a week, start by cutting it to 5 times, then 3, etc. Involve your family in the grocery shopping and cooking to spend quality time together and get them interested in healthy meals. The internet and TV are now full of easy to make, healthy meals. Some sites and books I use include Ellie Krieger’s Healthy Appetite from the Food Network, Cooking Light magazine and cookbooks, American Heart Association’s cookbooks, and Weight Watchers’ recipes. Look for recipes that list the fat, saturated fat, calories, and sodium so you know what you’re eating. If you do eat out, search the internet for the nutrition facts at that particular restaurant.
4. LOVE THE FOOD LABEL: Looking at the food label for nutrition facts such as fat, saturated fat, sodium, etc, doesn’t do any good if you don’t know what it means. I teach my clients how to read food labels so they know what to look for and how much to eat. Use this web site, http://www.cfsan.fda.gov/~dms/foodlab.html, to help you start learning.
5. ONLY EAT YOUR CALORIES: What else would you do, right? People drink hundreds of calories a day. DO NOT drink regular soda. NO sweetened iced tea, NO Gatorade or similar sports drinks, NO regular energy drinks, NO more than 6 oz juice daily. NO, NO, NO! Drinking calories is a huge waste. They add to your waistline and they do not fill you up. The average person, working out daily, does not need Gatorade. Unless you are working out for hours at a time or training for an endurance event, you most likely do not need sports drinks during or after exercise. Seek individual professional advice if you are working out especially hard or training for an upcoming event. As for alcohol, cut back. If you are out, drink water or club soda in between alcoholic beverages and only mix drinks with low-calorie choices such as diet soda and club soda. Seriously, cut out any drink calories right NOW! Not only does it add inches, it’s not good for your teeth. We want those sparkling for the wedding day! Read the food label and serving size to see how many calories you are drinking. For most people, it should be close to zero.
6. SNACK WISELY: Eating 5-6 smaller meals helped a lot of my clients lose weight. SMALLER is key though. Adding snacks and eating the same size meals will only add calories and pounds. And snacking too often, or grazing, isn’t good either. Your snack should be a combination of a protein and a complex carbohydrate in order to keep you full until the next meal. You should not be eating more than 3-4 hours apart.
7. PORTION DISTORTION: Know what a portion looks like. Start measuring. Use smaller plates, bowls, and utensils. Take a smaller portion and wait 10 minutes before serving a second portion. Check this out for portion information: http://hp2010.nhlbihin.net/portion/index.htm.
8. EAT A PLANT-BASED DIET: Eat lots of fruits, vegetables, beans, nuts, seeds, and whole grains. Add low-fat dairy and lean protein in moderation. Eating less meat is also beneficial for the environment! Consult with a registered dietitian for a plan that works best for you. One meal plan does not work for everyone and diets with set daily menus are unrealistic and too hard to follow. Use this website to plug in your height, weight, and activity level to see a range of how much food to consume from each food group. You can also plug in your food log and receive an estimate of how many calories you eat everyday. Play around on the web site, there is lots to discover! This is another good source for portions sizes. http://www.mypyramid.gov/
9. KEEP MOVING: You have to exercise regularly. Any activity that keeps you moving is great! Changing your eating habits aids weight loss, but my most successful clients worked out too. If you haven’t exercised in a long time, start slow, even just walking everyday will help. Consult your doctor before starting any weight loss or exercise program. Seek the help of a professional personal trainer if you need advice on an exercise routine or how to use the gym equipment. It can be overwhelming at first!
10. SET GOALS AND STICK TO THEM! My clients set both short and long-term goals. You have to make them realistic. Example of a short term goals include: I will eat 4 servings of vegetables everyday this week. I will complete 2 days of strength training this week. I will lose 2 pounds this week. They can be related to food and exercise or mental health. It’s all related to eating! Reward yourself with something that is non-food related if you reach your goal.
*CONSULT A REGISTERED DIETITIAN: People who meet with me once-a-week and kept detailed food journals lost more weight. Meeting with a professional allows us to find eating patterns and habits that you might not even notice. Eating is also emotional. Discussing emotions associated with food and eating helps individuals break lifelong habits."

Good advice, no? And it seems doable, yes? Stay tuned for more updates!

Have you found a fitness or diet secret you'd like to share?