Thursday April 17, 2014
There are hundreds of gadgets on the market that will help make your workouts more effective. If you're trying to lose weight, this is key. You not only have to burn enough calories to manage your daily caloric intake, but you also need to burn extra calories to create an energy deficit big enough to slim down. The whole process can seem overwhelming.
Self Talk Increases Effectiveness, Says Study
So what's the best tool to help you achieve your goals at the gym? Your own voice, says a new study. In new research published in Medicine and Science in Sport and Exercisers scientists confirm for the first time that positive self talk can help you to work harder and work longer during exercise.
Techniques to Improve Your Workout
Many people are skeptical about the power of self-talk. It seems wishy-washy and for some, it's easier to rely on expensive tech gadgets that provide hard data. But why not give this technique a try? It's free, it's easy and there are no risks if you include it in your workout. In addition, weight loss researchers have known for some time that the way you talk to yourself about your abilities has a measurable effect on your ability to reach your goals.
Take a week and give it a try. Connect with me on Facebook and tell me if it worked for you.
(photo source: Medioimages/Photodisc/Getty Images)
Wednesday April 16, 2014
Looking for a simple way to eat less during the day? A clever gadget from Great Britain might do the trick. It's called a Malory Band and it serves as a reminder to stick to your diet throughout the day.
The Malory Band is simply an adjustable cord that you wear around your waist. You put it on in the morning, then throughout the day, if your belly expands from overeating, it serves as a reminder to back off. According to the company, "It acts as a psychological alarm bell to your conscious mind, warning you not to over-eat."
Of course, this isn't the most sophisticated way to change your eating habits, but it might work for some dieters. How often have you stopped eating because your jeans were getting too tight or because you had to unbutton your waistband? The band serves a similar function.
In the United States, the Malory Band is only available through Amazon.com. I asked a representative from the company why a dieter wouldn't just tie a ribbon around their waist rather than paying nearly $40 for the band from the company. They told me that aside from the fact that the band is pretty, it provides certain benefits over a ribbon.
"Our band does not stretch, will not break, snap, rot, rub or fray and doesn't retain water (so you can shower in it). Also, it's fully adjustable: the band has a unique button-hole system running its entire length. As you lose weight, you simply adjust the band to the next button-hole. This means you only ever have to buy one Malory Band and also that you can chart your progress through the number of button-holes that you have moved."
The Malory Band isn't a comprehensive diet fix and it certainly isn't the solution for everyone. But it's a clever idea that might work for some. I would suggest, however, that if you try the band (or simply tie a ribbon around your belly) that you examine the factors that affect your eating so that you can reach and maintain a healthy weight over the long term.
(photo source: Malory Band/Amazon)
Tuesday April 15, 2014
If your church provides you with a sense of community and support, you may be able to use those pillars to make your weight loss program more effective. Churches across the country are beginning to offer faith-based weight loss programs. According to research into the programs, they often work, especially among minorities.
Get Support, Honor Your Values
So why should you go to your church to lose weight? It might seem odd to head to the chapel instead of the gym to slim down, but in many ways it makes sense. The people who share your faith are also most likely to share your values and your priorities. They can offer meaningful input when you are struggling to maintain your commitment to a diet or exercise program. In addition, these are people who you are likely to see on a regular basis when you attend services. Seeing and communicating with them may help to hold you accountable.
Find or Start a Faith Based Weight Loss Program
If you are ready to lose weight, ask your local pastor or rabbi if there is a weight loss program in your community. If not, consider starting one. You don't need to be an expert to begin. Simply gather friends and members of the congregation to meet and share recipes, walk or participate in other physical activities, and communicate about diet successes and failures. The group can also follow any of my free e-courses together and support each other through the process.
And remember to connect with me on Facebook, on Twitter, at Google+ and through my newsletter.
(photo source: morguefile)
Monday April 14, 2014
This week, millions of families will join together to celebrate Passover or Easter. For some dieters, the gatherings cause stress,. Holiday schedules can make sticking to your workout routine a little bit harder and navigating meal time can be tricky.
Get Diet Support
If you are trying to lose weight, don't be afraid to ask for help. If there is one thing that successful "losers" have told me repeatedly it's that they would not have lost weight if they didn't learn to reach out to friends and family for support, especially during holiday gatherings. Sound scary? Use these ideas to approach your loved ones.
If you are preparing the holiday meal, don't be afraid to add a few healthy holiday items to your table. If you are visiting someone else's home, call ahead to see if the host or hostess would be willing to add a diet friendly dish or two that you prepare.
Get Creative to Manage Snacks and Sweet Treats
Another tactic that I often use is to modify the 80/20 Rule (my favorite eating plan) for daily use. So, instead of indulging throughout the whole day, I choose an hour or two to make more relaxed food choices. Then I stick to a clean diet during the rest of the day. I also like to keep large glass pitchers of orange/basil water around because they look festive and help me avoid unhealthy snacks.
Got a tip to avoid overeating? Share it on my Facebook page!
(photo source: Jessica Miller)