Lose Weight
Lose Weight – Learn research based strategies to lose weight and keep it off – permanently!
Best Weight Loss Plan – Team Member #1
Successfully losing weight and maintaining the weight loss requires several different factors all working together. Get a team of experts behind you to successfully to achieve the long-term weight loss you desire and put together the best weight loss plan possible.
So, who do you need on your weight loss team?
1. Doctor – A step many skip!
2. Nutritionist – I’m happy to work with you:)
3. Personal Trainer – I’ll share a few options.
4. Support Group – If you’re a member of NewU, you’ve got this one covered.
Doctor
Before beginning any new exercise or health program, I recommend you consult your physician. Most people skip this step and jump right into the latest and greatest weight loss program they found. Now, granted if you’re young and in decent physical condition, receiving clearance from your physician may not be critical. However, if you are severely overweight, diagnosed with diabetes or have a family history of heart disease, it’s best to be evaluated by your physician before pushing your heart rate too high.
Be upfront with your physician about the reason for the appointment. Most likely you’re doctor will check your blood pressure, cholesterol levels, blood glucose, and maybe body fat as a way to evaluate your health and if there are any reasons you should not begin an exercise program. Don’t expect a detailed exercise routine and meal plan from your physician. For guidance on effective diet and fitness steps consult the appropriate expert.
Best Weight Loss Plan – Team Member #2
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
Firefighters Health – Alarming rates of overweight and obesity
A study published in the journal of Obesity examined the health and fitness of new recruits for Boston-area emergency services. The study included 370 firefighter, emergency medical technician, and paramedic recruits with an average age of 26 years-old between October 2004 and June 2007. Out of the 370 recruits, 1 out of 5 were of normal weight, ~44% were overweight, and 33% were obese. The weight of the young recruits is significantly higher than older veteran firefighters from the 1980’s and 1990’s.
All recruits must pass a physical fitness treadmill test, which 93% of the overweight recruits did pass; however 42% of the obese participants failed the standard fitness test. Evidence that it isn’t muscle mass causing BMI scores to be high, which is a common misconception in the emergency responder community. Significant findings due to the increasing death rate in emergency responders due to cardiovascular disease and musculoskeletal injuries. It’s critical for emergency responders to be fit since they are responding to life-and-death situations. Obesity can lead to sleep apnea, which in turn results in drowsy, less alert emergency personnel. Enforcing fitness guidelines and making BMI a vital sign during medical examinations is a step towards improving the health of our emergency service recruits and veterans.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
Customized Weight Loss Plan – Pick a weight loss plan and stick with it to lose weight!
The largest ever controlled trial of weight loss plans found when it comes to weight loss, the bottom line always comes down to calories.
The study was completed by researchers at Harvard and Pennington Biomedical Research Center in Louisiana. Researchers evaluated the results of four different diets providing different levels of fat, carbohydrates, and protein, including a diet similar to the low fat Ornish diet and high protein/low carb Atkins plan. The dieters were encouraged to reduce caloric intake 750 calorie, exercise 90 minutes/week, and keep a food journal.
Weight loss results ranged from a 50 pound loss to a 5 pound gain. The bottom line was reducing caloric intake and sticking with the weight loss plan. Whether the diet was low fat or high protein or whatever, did not have an have an influence.
So, if you want to lose weight you need to find a plan you can stick with for the long term. If you’ve been following my posts, you know I’m “pro” making healthy lifestyle changes and “anti” dieting. I’d love to help you by evaluating your current dietary habits and providing a customized weight loss plan you can move through step by step to achieve your weight loss goals. Learn more here – Customized Weight Loss Plan.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
Best Weight Loss Plan Must Include These 5 Things
Losing weight and keeping it off is not a simple task. If it was obesity wouldn’t be one of the biggest health concerns we face. Everyday you can find a new diet that promises fantastic results for the lean, healthy body you want. The list of options is endless! Sorting through the overwhelming amount of weight loss information available to know what really works and what doesn’t is challenging. How do you know which is the best weight loss plan for you?
Here are 5 essential components to look for when deciding on a weight loss plan:
1. Physical Activity and a Healthy Diet
Physical activity is essential if you want to lose weight and keep it off. Physical activity burns calories and builds muscle to boost your metabolism.
2. Flexibility
The weight loss plan must be flexible around your life. It’s unlikely you will prepare all your own meals or only eat the packaged food on a program forever. Holidays, special occasions, potlucks, etcetera will come and go every year. The plan you choose needs to give guidelines and support to enjoy the occasions and still stick with your goals.
3. Be Realistic
Dramatic losses in a short period of time sounds great, but it’s unrealistic and unhealthy. Find a plan that supports small changes over time for long term results.
4. Expert Guidance
Anyone can set up a weight loss plan and market it to individuals desperate to lose weight. Research the person who’s helping you. Are they someone qualified you can trust to guide you to results in a healthy way?
5. Long Term Support
Success doesn’t happen overnight. Depending on how much weight you have to lose it can take weeks or months. It’s hard to stay focused on the end result without long term support to keep you moving forward.
A weight loss plan that meets the above five factors is likely to lead you to success. However, there is one more component I need to mention. Taking action. Just because you find a program, read the information, go through the lessons, and learn the steps you need to implement doesn’t mean the pounds will melt away. You’ll only see results if you take action. Find your motivation and keep it as a visual reminder to take action everyday to a leaner, healthier you.
Now you need to find your best weight loss plan. Here is one option – https://www.lisanelsonrd.com/balanceprogram.html.
All the best,
Lisa Nelson RD
Top 5 Strategies to Lose Weight Permanently
Fat and Weight Loss – Do you need to eat fat to lose fat?
When it’s time to lose weight, many of us are trained to think “cut back on fat”. In a previous post – What’s the right amount of fat? – I discussed fat soluble vitamins, how much fat you should include in your daily diet, and some healthy fat sources. Now I want to cover one other important contribution fat makes when it comes to losing weight.
One of the beauties of fat is that it helps us to feel full. Fat is often referred to as the “satiety nutrient.” Have you ever eaten a meal that has been non fat or extremely low in fat? If so, then you might know what I mean. That meal typically doesn’t keep you satisfied for very long which leads to eating more food to get satisfaction. This can result in an overall higher calorie intake!
So for your weight loss efforts, it’s important to curb your appetite by including adequate fat sources with your meals and some snacks! Sixty grams of fat per day can add up quickly so you’ll want to make sure you’re making mindful choices.
Being careful you do not restrict your fat intake too low and include healthy fat sources in your diet everyday is just one of many factors that affect weight loss. To drastically increase your success with losing weight and keeping it off you must wade through all the weight loss information available and sort out what works from what doesn’t. Many methods used to lose weight are ineffective and some may even sabotage your weight loss efforts. Sign up for the FREE teleclass The 5 Biggest Dieting Myths Revealed to learn which weight loss strategies really work. Visit https://www.lisanelsonrd.com/newu/call.html to learn more today.
All the best,
Lisa Nelson RD
5 Biggest Dieting Myths Revealed
Weight Loss – Can you snack and still lose weight?
There is a general perception that snacking is bad and you need to cut out snacking if you want to lose weight. Well, the opposite is actually true.
It is important to eat regularly, every 3-4 hours to maintain your metabolic rate, promote stable blood sugar levels, and prevent insulin spikes. By maintaining a high metabolism you boost the calories you burn throughout the day, which helps you lose weight. By maintaining stable blood sugar levels and preventing insulin spikes you will prevent drops in energy.
Now, this doesn’t mean just any food will work. You need to select heart healthy snacks. This means eating snacks that balance carbohydrates with protein and/or heart healthy fats. Fat and protein slow the breakdown of carbohydrates, preventing the rapid rise in blood sugar and the corresponding increased insulin release.
Here are healthy snacks that are high in carbohydrates:
- Whole grain crackers
- Dried Fruit
- Pretzels
- Fig bars
- Fresh fruit
You can make these snacks heart healthy by combining with a protein. These protein sources that are easy to include with snacks:
- Glass of skim milk
- Yogurt
- Cheese
- Nuts
- Peanut Butter
Here’s an example of how you can apply this to your daily snacks.
Mid-morning snack: Yogurt with granola
Mid-afternoon snack: Nuts mixed with dried fruit
Evening snack: Light frozen yogurt topped with strawberries
Balancing the carbohydrates and protein in your snacks is just one of many factors that affect weight loss. To drastically increase your success with losing weight and keeping it off you must wade through all the weight loss information available and sort out what works from what doesn’t. Many methods used to lose weight are ineffective and some may even sabotage your weight loss efforts. Sign up for the FREE teleclass The 5 Biggest Dieting Myths Revealed to learn which weight loss strategies really work. Visit https://www.lisanelsonrd.com/newu/call.html to learn more today.
All the best,
Lisa Nelson RD
5 Biggest Dieting Myths Revealed
