Category Archives: Weight loss

MySisterSaid Keep a Food Journal and Lose Weight

Putting pen to paper may help you lose weight!

Putting pen to paper may help you lose weight!

As Julie Andrews said, “Let’s start at the beginning, a very good place to start…”  For me, getting on track with losing or maintaining my weight always comes back to keeping a food journal. The fact of the matter is that taking this one relatively easy step can help most people gain a bit more control over what, when and how much they eat.

A recent article in the Journal of the Academy of Nutrition and Dietetics backs this up. The study found that the women who consistently kept a food journal lost on average 6 more pounds over a 6-month period than those who kept a journal more sporadically or did not journal at all.

Sounds like a no brainer to me – I write down what I eat, and I lose weight! Just the act of writing down everything you eat begins the process of making you mindful of what and how much you are eating.

The trick is being consistent. Figure out what format will be easiest for you to follow  – are you a notebook and pen type, or do you want the latest app for your smart phone? The one that is best is simply the one that you will do most consistently.

For a long time, I kept a small notebook and pen in my purse. In addition to jotting down what I ate, I also ranked my hunger level from 0-10. Yes, I have been known to eat when I was absolutely not hungry! I also tried to put in a quick description of how I was feeling: content, tired, anxious, etc. While that isn’t vitally important, I do think it helps us get in touch with our feelings and how they may be affecting what and how much we eat. You may be surprised at the patterns you see over time.

Eventually, I loaded the Lose It! app on my phone, and while it took some getting used to, I found it to be really effective when trying to lose weight. I especially like the graphs that showed the downward trend in my weight! Other apps that have positive reviews include MyFitnessPal and CalorieCount. All three are great apps for tracking exercise as well, which I find helps with motivation.

Whether you put pen to paper, or use an app, try to document what you eat shortly after eating it so you don’t forget anything. And last but not least, be brutally honest and record everything (yes, that means the sleeve of Thin Mints). Now that we survived “Snowzilla” and my kids and I are back to school, I’m back to journaling. I’m looking at it as a mid-winter resolution. Why not give it a try–what have you got to lose?

 

 

MySisterSaid Happy Chinese New Year Resolutions!

chinese_dragon_sculpture_01_hd_pictures_170896Between the polar vortex, a long visit with my mom as she recovered from a hip fracture, and the start of school, January passed by in a snowy haze.  Since I wasn’t too focused on the start of the new year, I decided to have a “do over” and consider Chinese New Year as my fresh start.  Kung Hei Fat Choy, everyone—Happy New Year!

Part of the tradition of the Chinese New Year is to give the house a thorough cleaning…a sweeping away of any misfortune or bad luck from the past year to make way for the incoming good luck and fortune that will surely arrive during the new year.  While I can’t say I gave the whole house a thorough cleaning, I did sweep and tidy up the front porch and landing, so I’m hoping for at least a little good fortune!

Along with new years come new resolutions. Did you make any this year, and have you kept them?  If so, way to go—double down on them and keep it going!  If not, then now’s the time.  They can be your Chinese New Year Resolutions…and no, I don’t mean resolve to eat more Cantonese and Shichuan food!

In essence, a resolution is just a big word for goal.  Goals should be attainable with a reasonable amount of work and discipline, and they should be measurable.  My main resolution involves a little gadget I gave myself for Christmas–a personal fitness tracker called the Jawbone Up. It tracks steps, food intake and sleep patterns. There are other trackers such as the FitBit and the Nike+ that are very similar.  I am aiming for at least 10,000 steps a day, and what I have found is that it definitely takes some planning and discipline to reach that goal.  Here’s what I’ve learned:

  • Parking the car in the spot farthest from where you are headed really does make a difference in terms of getting those steps in
  • On days when I don’t do a workout I better get myself out there walking for at least 30-45 minutes if I’m going to meet my goal
  • Teaming up with a buddy is a good way to keep motivated–my device allows me to see my teammate’s activity and vice-versa so we push each other along
  • I plan to do laundry on a day when I don’t work out–doing 4 or 5 loads of laundry and going up and down stairs really adds up
  • Chester the wonder dog is the beneficiary of my new goal–at the end of the day if I don’t have enough steps we head out for a walk
  • I programmed my tracker to vibrate if I have been sedentary for 30 minutes–that prompts me to get up and get moving for a bit

Using the tracker has definitely motivated me to move more, but even an inexpensive pedometer would do the trick.  If you haven’t tried it before, you definitely should–just track your steps for a few days to see what you average, then start ramping up.  MySisterSaid we’ll be stepping our way into 2015 a little more fit and healthy!

 

 

MySisterSaid Better Health Starts with 3x 10-Minutes a Day

 

Who wouldn't love a 10-minute walk on a day like this!

Who wouldn’t love a 10-minute walk on a day like this!

Does the thought of taking a 30-minute chunk of exercise time out of your busy day to improve your health put you off doing anything at all? What if you broke it down into three 10-minute sessions? Could that also have a positive impact on your health? More and more studies indicate that multiple short sessions of exercise provide the same health benefits as a comparable workout completed in one go. And some studies indicate that shorter sessions are better!

Better health backed by science

A number of universities from around the world presented research results in May at the American College of Sports Medicine annual meeting. A few highlights:

  • Researchers in China compared arterial benefits in men riding a stationary bike for 30 minutes to men doing two 15-minute sessions. They discovered that the benefits provided by the shorter sessions lasted longer.
  • In a 2012 study on exercise and blood pressure control, researchers found that among adults with borderline hypertension a 30-minute afternoon walk or three 10-minute walks spaced throughout the day improved overall blood pressure just as effectively. However, the 3x 10-minute routine also reduced later spikes in pressure.
  • Scientists also reported almost identical endurance improvements in college students, whether they jogged for 30 minutes on the treadmill or broke it down into 3 sessions.

Don’t let the ’30-minutes of exercise advice’ scare you off!

If you think 30 minutes of exercise is too much – or if it takes up too much time – break it down. Head out for a brisk 10-minute walk or bike ride. Or jump on that treadmill, elliptical trainer or stationary bike haunting you from the corner. You may need to bundle up against the cold. Or depending on your choice of exercise, you may not even need to put on your sweats!  Opt for three short sessions, morning, noon and night.

Do you go for long or short workouts? What’s your favorite 10-minute workout?

MySisterSaid Try These Ways to Cut Calorie Density

Soup with veggies--upping satisfaction while dropping calories!

Satisfy your hunger with veggie based soup!

I’m always on the lookout for little shifts in eating habits that might help me lose or maintain my weight.  Most of us know that reducing calories is an important component to any weight loss plan, but I hadn’t heard the term “calorie density” until recently.  Calorie density is defined as the number of calories a food has per ounce, and eating foods with lower calorie density can help us lose weight. Think about eating an apple, which weighs around 6 oz and has about 95 calories.  On the other hand, think about eating 6 oz of apple pie, which has about 450 calories.  That’s quite a big difference in calorie density–choosing the apple instead of the pie saves over 350 calories.

A recent article in Appetite (what a great name for a journal!) described how scientists designed studies to see the effects of decreasing calorie density.  One day a week for four weeks, researchers provided all the food for the volunteers.  On those days, they decreased calorie density by about 20 percent by either adding less fat, increasing fruits and vegetables or adding more water to the food (think soup vs casserole).

The results of making these relatively simple changes were pretty dramatic.  Volunteers ate about 400 fewer calories on days when their entrees had less fat, roughly 300 fewer calories on the days more fruits and vegetables were added to the entree, and nearly 230 fewer calories on days when the entrees had extra water.  Making one or more of those changes on most days could have a big impact on weight loss over time.

This is the perfect time of year to add more broth based soup with veggies to the menu–try this delicious Roasted Tomato-Bread Soup from Eating Well magazine .  My Sister Said…what ways will you find to become less dense when it comes to calories?

 

MySisterSaid Dump the Diet Drinks for Better Health

As tasty as they may be, diet drinks may not be the best option

As tasty as they are, diet drinks may not be the best option

Anyone who knows me is aware of my fondness for diet cola. I like the taste and the shot of caffeine it gives me. I’m going for better health, and since I’m trying to lose weight as well, I thought cola light was a smart option. Lately, however, I’ve seen a lot of scare stories on social media sites about how the ingredients are totally messing with our bodies. So I decided to do a little investigating of my own.

What’s the skinny on diet drinks? Do they lead to better health?

Based on the review of many, many scientific studies, an opinion piece by the Department of Psychological Sciences and Ingestive Behavior Research Center at Purdue University concludes that:

“Recent data from humans and rodent models have provided little support for artificially-sweetened beverages in promoting weight loss or preventing negative health outcomes such as Type 2 Diabetes, metabolic syndrome, and cardiovascular events. Instead, a number of studies suggest people who regularly consume artificially-sweetened beverages are at increased risk compared with those that do not consume artificially sweetened beverages; with the magnitude of the increased risks similar to those associated with sugar-sweetened beverages.”

Bottom line: my conclusion is that these drinks don’t seem to lead to better health and they don’t prevent health risks. They may even cause some of their own. The way I read it, the science of why artificially-sweetened beverages may contribute to being overweight, obese, and having metabolic issues is not yet completely understood. That said, researchers don’t recommend jumping back on the sugar bandwagon.

So what’s a good alternative for better health?

Think of all the money you'll save drinking water instead of soft drinks!

Think of all the money you’ll save drinking water instead of soft drinks!

Good old H2O. Water plumps up our cells and is a basic nutrient of life – and most of us drink too little of it. And, hey, if you need a caffeine fix, there are plenty of ways to get it that are better for your health.

Have you replaced soft drinks with an option for better health? What’s your favorite healthy drink?