Have you ever thought to yourself, “Why can’t I lose weight and keep it off?” Today, we are going to talk through the five biggest diet hurdles that many people face and the simple tips to overcome them.
Watch our G+ Hangout with Stefanie Painter, RD from Retrofit who explains more.
With food in our sights while walking down the street, in our office break room, or next to the cash register at the store, we are prompted to want to eat at any turn. Also, many times we will use food for comfort after having a stressful, long, or emotional day. However, our bodies do not know that we got yelled at by our boss, had back to back meetings, or broke up with our boyfriend. So, eating outside of hunger sabotages our efforts. When we have ignored what true hunger feels like for a long time, we have to retrain our bodies (and brains) to understand when and how much we actually should be eating for a healthy weight.
Think of a hunger gauge like a gas tank: On empty, we are the most hungry we have ever felt in our entire lives, like when you have had to fast for a medical test. At full, we are so stuffed that we can’t imagine eating another bite, like on Thanksgiving. These are the extremes that we need to avoid as much as possible. When you are feeling hunger (belly rumbling), then you are at one-quarter of a tank and it’s time to have a meal or snack. As you are eating, slow down and savor each bite so you can feel when you hit half of a tank. This is when hunger is gone. Four to five bites later, you will hit three-quarters of a tank and it’s time to be finished, no matter how much food is left on your plate.
Moderation vs Deprivation
Most diets require us to take something out of our food choices or make certain foods “off limits.” While this will create a calorie deficit and result in weight loss, it is not realistic for a long term lifestyle, especially because we are often forced to stop eating some of our favorite foods. Deprivation can quickly lead to disaster!
Make ALL foods part of our healthy eating plan! Yes, focus on the healthiest foods — fruits, vegetables, lean proteins, dairy products, and whole grains, as your main choices — but plan for treats and heavier meals in your day or week. For example, if you love chocolate, have one small piece (of dark) every day so you do not feel deprived. If your favorite meal is a burger and fries, make that part of your weekly plan so you can enjoy it. No food is “bad” when we plan for it!
Produce, Produce, Produce
Fruits and vegetables are truly powerful foods. They are super nutritious, low calories, and crazy high in fiber. When we work on adding more produce into our life, we can fill up on lower-calorie, high-fiber foods and decrease our portions of higher-calorie foods. Plus, fiber is much harder for the body to break down, so our metabolism goes in to over drive to digest and use produce for fuel. This helps boost our metabolism and burn more fat.
Getting in more produce can be a challenge, especially when we aren’t used to eating it often. Start small… add a piece of fruit with breakfast, then some veggies at lunch and dinner, and lastly work on using fruits and vegetables as part of a snack. The ultimate goal is to have 50 percent produce at all of your meals and snacks.
Portion distortion is running rampant. Everywhere we go, bigger is better, but not so much for our waistlines. As mentioned before, one of the best ways to start to decrease portions of higher-calorie foods is to aim to make half of your meal or plate produce.
Another handy tip is to use your hands as a portion size guide. Put both of your hands out in front of you flat, fingers closed, thumbs tucked in, and touching. This is the appropriate portion of a meal for your body. Most restaurant meals, or even meals that we cook at home, are much larger than this. Pairing your hands as a portion size guide with listening to your hunger/fullness queues using the Hunger Gauge is a dynamic combo to keeping your portion sizes in check.
Planning ahead can seem daunting, but it doesn’t have to be. It’s not so much about planning, but more about being prepared for whatever your specific challenge may be.
Thinking about diet hurdles you have faced in the past, how can some of these tips help you stay on track in the future?
By Stefanie Painter, a registered dietitian for Retrofit. You can save $50 at Retrofit with this coupon. #Sponsored
We love connecting you with best of the best in this diet and healthy living industry. It’s what we do!
That’s why we’re putting you face-to-face with the experts at Retrofit, a revolutionary, tech-savvy weight loss plan that’s proving more than 90 percent successful for its users. Each month we’ll host an exclusive G+ Hangout with a dietitian, exercise physiologist, and/or behavior coach from Retrofit, as well as one of their current clients. Then, we’ll open up six seats to YOU**. Hear from them on a number of informative and valuable topics, and then Q&A to answer your own burning questions.
JOIN THE RETROFIT G+ HANGOUT HOSTED by DIETSINREVIEW.COM
DATE: Wednesday, November 6, 2013
TIME: 1:00 p.m. to 1:30 p.m. CST
WHERE: DietsInReview’s G+ ← click to follow, then tune-in LIVE!
WHAT: Top 5 Diet Hurdles with Stefanie Painter, RD
WHO: Six DIR Guests** + Michelle, a Retrofit client down 24.5% of her starting weight in 43 weeks!
In November, just in time for the most food-focused, stressed-out season of the year, our hangout will feature Stefanie Painter, RD from Retrofit, who will explore the biggest hurdles facing you and your diet. True hunger, portions, and planning are just a few of the themes Stefanie will address. Then, we’ll open it up to answer your questions. (more…)
In 2003, a handful of young software developers from tiny Estonia wrote the code for a voice-over IP program and called it Skype. Derived from the words “sky” and “peer,” Skype was a video chatting and instant messaging application that allowed grad students studying abroad to chat with their significant others back home. OK, that wasn’t the only thing it was used for, but more than 10 years and $8.5 billion later—thanks Microsoft!—the uses of Skype have outgrown simple peer-to-peer communication.
The live and instant nature of Skype holds the senders and receivers of information accountable, making the program perfect for dietitians and personal trainers. Citing affordability and optimum time management, both our resident nutrition expert Mary Hartley RD, and the wellness team at Retrofit, among many others in their shared industry use Skype to counsel patients on diet and fitness.
“I could base an entire practice around Skype,” said Mary, who meets with clients in real life and over video chat. Living in New York City, Skype saves her and her patients gas money, traffic time, and office expenses. “Their (patients) appointments are booked on their Gmail calendars, they pay via PayPal before their appointment, and then we’re on,” said Mary. (more…)
“I’m comfortable with the word fat. I like the word fat. It’s honest,” said Jenny Hutt this morning during her Sirius XM Radio show. I joined her on the air for about 18 minutes wherein we discussed the new F word and why we’ve given it too much power.
“It’s a word. It has as much value or meaning as a person places on it,” I told her, explaining why the word ‘fat’ doesn’t bother me.
LISTEN HERE to our chat and then weigh in on the fat conversation, hear why we love being sweaty, and why we picked the diets we called the best!
Jenny’s been on the air for eight years, one year longer than we’ve been greasing the wheels over here at DietsInReview.com. It was a joy to be invited on the show to talk about what we do here, why we do it, and what’s going on in the industry. (more…)
Despite what you may have read, mobile apps focused on weight loss aren’t eliminating weight loss companies as we know them. It has been reported that weight loss companies like Weight Watchers and Retrofit are losing business due to a rise in free apps like MyFitnessPal and technology like FitBit. While some individuals trying to lose weight may use those options before paying for a weight loss service, industry analyst John LaRosa believes they have little impact on the overall success of larger weight loss companies.
“I can think of about 10 things that have contributed to the diet companies’ poor showing so far this year,” LaRosa said. “It is not just about free apps like MyFitnessPal. It’s just that this app is now hot and it’s getting lots of attention and recent investor funding.” The activity-monitoring startup FitBit has also received a lot of funding lately and has seen its popularity grow since its debut. Free apps and new devices may not be the sole cause of the diet companies’ downward trend, but something is definitely shifting.