4 Diet Mistakes That Lead to Weight Gain
Aging throws some hurdles into your heart health and weight loss plans. For one your metabolism drops every decade as you age. Here are some mistakes to avoid if you want to see success:
1. Eating the same way you did 10-20 years ago.
Your metabolism (the rate you burn calories) decreases about 2% every 10 years beginning at age 30. If you continue to eat the same amount year after year you will gain weight.
2. Skipping meals.
May temporarily “save calories”, but you’ll quickly replace the calories as hunger leads you to overindulge at the next meal. Skipping meals can also cause your metabolism to slow down.
3. Jumping from fad diet to fad diet.
Fad diet should be synonymous with “bad diet”. There’s no research to back up the claims that eliminating this food or adding that one will cause you to lose weight. Nor will eating at only certain times of the day give you the long term results you seek.
4. Keeping unhealthy snacks within reach.
If you only have potato chips and sweets in your cupboards you are not setting yourself up for success. You must keep fruits and vegetables and healthy high fiber snacks on hand if you are to be expected to include more in your diet.
What are some of your habits that are sabotaging your success? I’d love to hear them. Share as a comment below.
Here’s a link to 1-A-Week Weight Loss Tips – http://www.weightlosswithlisa.com.
All the best,
Lisa Nelson RD
Best Weight Loss Plan
http://www.bestweightlossplan.org
Best Weight Loss Plan – Team Member #4
If you’ve been following along, here is the fourth and final member to put together your best weight loss plan and complete your team. We’ve already covered:
1. Doctor
2. Nutritionist
3. Personal Trainer
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.
Support Group
One of those factors is a strong support system to encourage and support you as you work towards your goal. Losing weight doesn’t have to be tackled by yourself and you drastically increase your rate of success by surrounding yourself with individuals supporting you, such as what you receive from the NewU group dietitians and members. Changing your habits, such as cutting back on portion sizes, selecting healthier options, making time to workout by yourself can lead to feelings of loneliness and possibly after time depression. And where does depression lead? That’s right, to some good ole comfort foods that are usually not the best choices to go overboard on if you want to lose weight! Participating in a support group is critical to overcoming the challenges everyone faces on the road to weight loss.
Family and friends are not always the best option for support. Usually because they’ve been apart of your unhealthy lifestyle and they may unconsciously sabotage your efforts, such as inviting you out for drinks or dinner. You find yourself being “different” than the group, which can be difficult. Not that you’re going to cut off your current family and friends, just know they can present an unexpected obstacle. You can persuade your friends to join you by explaining why and what you’re doing and ask them to be supportive and finding alternative activities you can do together, such as instead of dinner meeting at the park for a walk.
Also, remember your family and friends will have their own opinion about what you should and shouldn’t be doing when it comes to weight loss. Not necessarily the best source for nutrition and fitness advice, which is why you want all your necessary weight loss team players in place!
Team Member #1
Team Member #2
Team Member #3
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
Best Weight Loss Plan – Team Member #3
All right, we’ve covered two critical members of your weight loss team – your doctor and your nutritionist. We’re ready to talk about weight loss team member #3.
Personal Trainer
Healthy eating and physical activity go hand-in-hand if you want to successfully lose weight. But, how much cardio do you need? Should you be lifting weights? How often do you need to workout? How long do you need to workout? A personal trainer can design a fitness routine and make sure you’re doing the exercises correctly.
Meeting with a personal trainer can be pricey, but there are alternatives – phone and/or internet coaching for half the cost (or less). There are many programs online that allow you to enter information and download workout routines based on your information. Many programs also allow you to track your progress. For best results, I encourage you to consult with a trainer in person for one or two appointments. This will allow you to have a fitness assessment and time to discuss your goals with your trainer. The trainer will also go through the recommend workout routine with you to make sure you understand all activities and are using the correct form and technique. After this, you can check-in with your trainer via phone or email to monitor program and answer questions. Some trainers even review video footage of workouts.
Don’t worry that working with a trainer means you have to have a gym membership. Trainers can develop a program for you at a gym or based in your home. You can get in a great workout anywhere – gym, home, park, etc.
Another lower cost option would be group training in which a small number of people work with a trainer at one time.
Just as with a nutritionist, make sure your trainer is qualified and has a current certification from a respected organization, such as the American College of Sports Medicine.
Weight Loss Team Member #1
Weight Loss Team Member #2
Weight Loss Team Member #4
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
Best Weight Loss Plan – Team Member #2
Like I mentioned in the previous post, losing weight and maintaining the weight loss requires several different factors all working together. To increase your success you need a team of experts behind. We already covered consulting your physician as team member #1. Let’s move on to weight loss team member #2.
Nutritionist
There is so much information available on weight loss and what foods to eat it can be very overwhelming to figure out exactly what you should be doing to successfully lose weight.
A trustworthy source to help you sort through the information is a registered dietitian.
Be aware that anyone can call themselves a nutritionist, but a dietitian has received the education and training you’re looking for. There are several options for working with a dietitian. Health departments usually employee dietitians who may be available to work with you at lower fees. I’m available via online forums, such as the Mini Diet Makeover and Balance Program. Being able to offer a service via the web drastically saves on overhead costs (such as office space, utilities, etc.) that the cost of online services are much lower than office visits and still provide the same quality interaction and feedback. Also, some health insurance plans will reimburse the cost of your appointments with a dietitian, especially if you’re are referred by your physician.
A dietitian can assess your current dietary intake, nutrient needs, and assist you with establishing a realistic, practical plan towards meeting your nutrition and weight loss goals. The guidance you receive can range from daily meal plans to not regressing during the holiday’s to healthy cooking tips and much more.
Weight Loss Team Member #1
Weight Loss Team Member #3
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight 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
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
