March 2012 Archives

This month marks my first official duties as a Consulting Counselor for the National Exchange for Weight-Loss Resistance, or NEWLR for short, so the issues of weight and weight-loss have been on my mind a lot in preparing for my role. From the stories of the people who have found the NEWLR site and from my work with clients, I wanted to share some of what I have learned about the differences between people who successfully lose weight and those who chronically struggle.

 

Most everyone is aware by now of the health risks associated with obesity (technically classified as having a BMI of 30 or more), but sometimes these facts aren't enough, or only add to the guilt and difficulty for people. Approaching weight-loss from the mental and emotional aspects first is often the solution.

 

In the book, Weight Perfect, Dr. Mary O'Brien discusses not only the biological and physical differences among people trying to lose weight, but also the psychological ones that we don't usually consider. She writes, "Personality is sometimes overlooked, but it influences our behavior in important ways." She describes how our personality traits can strengthen the motivation to exercise, choose healthier foods, avoid fatty and fast foods, and limit portion sizes.

 

Even if you weren't born with the most helpful traits for weight-loss, you can learn to develop them. The most important ones that Dr. O'Brien cites (and that I have found in my work) are "having a positive attitude" and "being mindful of what you eat." Of course, becoming more active and exercising are key habits to develop, too. People who successfully lost and kept weight off for more than a year were good at "self-monitoring," according to Dr. O'Brien, meaning that they were good at gathering information, considering their options, and being objective about their food choices. They didn't allow emotions and stress overcome their decisions to do what was good for them.

 

So if weight-loss is something you are struggling with and you haven't seen the results you would like, consider approaching it from the inside out instead and stop focusing on the scale for a while. Remember that no matter what your weight-loss goal, whether it's 5 or 105 pounds, you are dealing not just with pounds, fat, and calories, but also with all the emotional and social "weight" that comes along for the ride. Try developing the traits Dr. O'Brien describes, and see if it makes a difference in your life.

Spring is traditionally associated with new life and fresh beginnings--trees and flowers start to bloom, brighter days and warmer weather appear, and a sense of renewed spirit and energy comes alive after the cold, long winter. So what does the start of the season mean for us human beings? It's means a great time for a little mental and physical spring cleaning!

Here are a few ways you can clear out the literal (and metaphorical) dust bunnies in your life:

De-Clutter Your Home: It's time to conquer all your around-the-house clutter. What needs the most work? What needs the least? Start with what seems manageable. You will be more likely to keep going when your efforts are rewarded relatively easily.

Tackle one space at a time, and work from smaller to larger. For instance, start with one bedroom drawer and work up to the whole dresser, and then onto the closet. Do rooms one by one, instead of the whole house at once. Head to the outside rooms when the weather is nice. Having a goal, say one area per week or even per month, will help you maintain focus.

If you need a little help in your spring cleaning efforts, try to get your friends and family involved. Even the most unwilling helper can make a big difference in the work load. Teaching kids to clean up and organize is also great training for their future endeavors.

Organize Your Mind: When's the last time you relaxed, practiced meditation, and created a plan for yourself for the days and months ahead? Making a list of projects and activities can really help give order to what seems like chaos. Make sure to list things you can look forward to along with ones you don't.

Setting goals for the coming day, week, month or season can help you keep track of your busy schedule. Planning in downtime, with nothing to do but relax or have fun, is just as important as scheduling all your to-dos. Without fun, rest and downtime, we lose valuable time that our bodies need to recharge and keep us going.

Meditation is simply a practice of sitting and breathing for a period of time, paying more attention to your breaths than to the thoughts that run through your head. You can focus on an image or word/phrase, as well. Even 5 minutes a day can help you learn to relax, calm your mind, and reduce anxiety and and stress.

Cleanse Your Body: Ready to lose the toxins and winter blahs? Consider a spring cleanse or juicing fast on a weekend you have free. Cleanses, when done properly, can be a great way to get rid of all the sluggish winter energy, balance your body's pH, and help jumpstart weight-loss efforts. Don't start a cleanse if you are experiencing a cold or flu, or any other acute illness as cleanses can put more stress on the body. Wait until you are relatively healthy, and then flush your body's system with the cleanse.

Now is also the best time to start exercising or increasing your level of physical activity. Get outside this week: rake, garden, trim the hedges, walk your dog, play in the park with the kids, walk to the grocery store, or take up a new hobby or sport. Being more active doesn't have to be grueling! Having fun (and people to have fun with) can really keep you motivated and moving.

If you can't get to a sauna or steamroom, treat your bathroom like a mini-spa. Scrub your skin toe to head with a warm, moist towel before a bath or shower. Then spend a few extra minutes soaking in the heat while your pores open up, and rinse off with cooler water. Afterward, apply a facial mask to help remove debris from deep in your skin. Lastly, drink a full glass of water to flush everything through your system.

Try one or two of these ideas this week and see how you feel!

Though it's early on the calendar, spring is clearly here in the Northeast (at least for this week). Even if this warm weather doesn't last, now is still the perfect time to start getting outside and being more active. We can all use the vitamin D, too!

I often hesitate to use the word 'exercise', because it can put limitations on what people consider in terms of activity. It gets them thinking in terms of 'shoulds' instead of 'coulds,' and those are much less successful and productive in terms of setting, achieving and maintaining health goals. Think in terms of what you can do, instead of what you should do, realistically, and you will make so much more progress and avoid becoming overwhelmed and frustrated.

Gyms and fitness classes can be great and work well for many people. But it's important to know that if your goals are healthy weight-loss and greater energy, you don't necessarily have to spend hours pumping weights in a gym or running on a treadmill. There are other options:

1. Move more in your daily life. Walk, bike, take the stairs, garden, take stretch breaks or do short bursts of activity. Household chores and playing with your kids and pets count, too.

2. Find something fun, and vary your activities. What did you enjoy as a kid? What do you find fun now? Even creative projects can get you moving. Some trial and error may be involved, but trying new activities or sports can be fun and keep you feeling young.

3. Get involved with a partner or a group. Even if you don't join a gym or play a sport, having a team to be active with and to support you can work miracles. Make sure you're with people who will stay positive and that you like being around!

4. Start, and progress, slowly, and expect ups and downs. When trying anything new,, time and other obligations will press in on you. But keep at it, and don't beat yourself up when other priorities take over. That's life, it happens! That's why embracing the mindset of simply being more active can help sustain you over the long-term, and make goals more achievable.

5. Measure, don't weigh. If you want to gauge your fitness progress, stay off the scale and go by how your clothes fit, or take regular measurements of your arms, legs, waist and hips. A person's weight can fluctuate 2-5 lbs. each day depending on gender and other physical characteristics, and muscle weighs more than fat. So go by how you physically feel: the energy you have, the flexibility, the stamina, etc.- those are more powerful indicators of progress than any number on the scale!

The key is to try to do some physical activity--however little--on most days. As it becomes more of a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits will begin to pay off.

Being more active as other benefits, as well:

1. Easing stress and anxiety. A twenty-minute bike ride won't sweep away life's troubles, but physical activity helps you take charge of anxiety and reduce stress. Aerobic activities release hormones that relieve stress and promote a sense of well-being.
 
2. Lifting your mood. Exercise and activity can treat mild to moderate depression as effectively as antidepressant medication by releasing endorphins, the powerful chemicals in your brain that energize your spirits and make you feel good.
 
3. Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise and activity also stimulate the growth of new brain cells and helps prevent age-related decline.
 
4. Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
 
5. Boosting energy. Increasing your heart rate several times a week will give you more energy. Start off with just a few minutes a day, and increase your activity level as you feel more energized.

6. Promoting sleep. If you have trouble sleeping, exercise and activity help you fall asleep faster and sleep more deeply. The more often you do it, the better the pattern gets.

Remember:

• Set realistic, achievable goals for yourself.
• Start where you are. Try not to compare yourself to others. We are all unique.
• Find an activity you enjoy. If you don't enjoy it, you won't keep doing it! This is one of the main reasons people stop exercising. Self-discipline will only take you so far.
• Try keeping a fitness journal to track progress.
• Remember it takes time to form new habits. Don't get down on yourself if you don't progress as quickly as you'd like. Just get back on track when you're ready, and keep your goals in mind.
• Listen to your body, and be patient and kind to yourself.
  

The first step is always the hardest, but once you take it, it's so much easier to take another, and another, an so on. Just do one thing today to get yourself started!

We need to drink water for one primary reason: it makes up most of our bodies! When we lose it throughout the day via normal activities as well as exercise, we have to replenish our stores. Below are some percentages:   
Males: 60%, females: 55% (lower because of naturally higher fat content)
Blood: 93% water
Bone: 20% water
Fat: 13% water
Most other tissues: 70-80% -- that's a lot of water!

There is really no substitute for water. Coffee, tea, soda and other beverages may all contain water, but they also contain other chemical compounds which can negate the hydrating effect. Caffeine acts as a diuretic, which means it makes your body lose water. Some beverages such as sports drinks do have added electrolytes (typically sodium and potassium) to replace those lost in strenuous activity or exercise. But for most of us, plain water works perfectly well.

The other problem is that depriving our bodies of water sets up a cycle of stimulant (caffeine, sugar) and fluid-seeking (salt) consumption. Salt helps the body retain water. We may get so dehydrated from drinking a lot of coffee or other caffeinated beverages (including soda), that we then start craving salty foods, which is our body's way of trying to tell us, "hey, I need some actual water here!" A lifelong habit of this creates imbalanced conditions in the body. Water is also the least expensive and most readily available liquid, and can be our first line of defense when experiencing stress.

The amount of daily water requirements varies among individuals, but 3000-5000 mL per day is the average. Drink until you feel full, don't' force it. Most foods also contain water: vegetables, greens and fruit have the highest water content.

Most municipal water supplies are, typically, fine to drink, but try for spring or filtered water. Buying a filter system or pitcher for home may seem expensive at first, but if you are someone who buys bottled water frequently it will help save you money in the long run. So will buying your own reusable water bottle.

5 Easy Ways to Drink More Water Every Day:
1. Drink water first thing in the morning, before having coffee or any other beverage.
2. Drink it with your meals and between them.
3. Carry a bottle with you and sip on it throughout the day.
4. Drink it after exercising, not before.
5. Add a little juice or sliced fruit (lemon, lime or orange) to make it taste better. Sliced cucumber is also a great addition (calms the digestive tract).