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Be Heart Healthy and Lose Weight!

Posts Tagged ‘diet’

Weight Loss – The Search for a Magic Pill to Lose Weight

Posted by Lisa Nelson, RD, LN on March 22, 2009

If you’re looking for an easy fix to your weight loss struggle be cautious. According to the FDA (U.S. Food and Drug Administration) it’s constantly battling fraudulent and bogus claims in the weight loss industry. Most recently the FDA has targeted 70 different weight loss supplements.

Many weight loss supplements contain “undeclared pharmaceutical ingredients”, frequently in levels exceeding FDA recommendations. These ingredients include drugs not approved in the U.S. These substances impact blood pressure and anti-seizure medications, diuretics, along with drugs linked to suicide, depression, and cancer.

Be smart! We’ve known for a long time the only way to successful weight loss is to eat right and exercise. It’s not easy, but it is possible. . .and well worth it!

All the best,
Lisa Nelson RD
The Best Way to Lose Weight

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Lose Weight: Best Way to Lose Weight

Posted by Lisa Nelson, RD, LN on March 18, 2009

If you are overweight and dealing with heart health concerns, you know weight loss with significantly improve your heart health. So, you need to find a way to successfully lose the weight and keep it off.

Here are tips for success:

Adequate Calories

Don’t cut your calories too low. Never go below 1200 calories and for some people the minimum is higher. Consuming too few calories drops you right into “starvation” (as far as your body is concerned), your metabolism drops, and weight loss grinds to halt. Also, drastic calorie cuts not only result in fat loss, but you lose muscle as well.

Realistic Goals

Set realistic goals. You may have a dream goal of shedding 40 pounds, but start with a smaller, achievable goal. Many studies show significant health benefits from shedding just 10% of your body weight.

Healthy Rate of Weight Loss

Plan for a healthy rate of weight loss. Aim to lose 1-2 pounds per week. Gradual, steady weight loss ensures you lose fat, not muscle.

Long-term Plan

Think long-term. Going on a diet is not the best way to lose weight. This is because the term diet generally implies a beginning and an end. If you want to successfully lose weight it requires permanent lifestyle and food choice changes. Changes you can and will stick with for life.

Steady Support

Surround yourself with a steady support system. By this I don’t only mean a spouse that supports you spending an hour at the gym after work or planning active family events. I also mean surrounding yourself with friends who are living the healthy life you want. I’m not implying you need to kick friends and family who are a negative influence to the curb, but look for ways you can gain friends that are living a healthy lifestyle. This will dramatically increase your success.

All the best,

Lisa Nelson RD
Be Heart Healthy and Lose Weight

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Weight Loss: What Causes Weight Cycling?

Posted by Lisa Nelson, RD, LN on March 15, 2009

Do you find you find your weight frequently yo-yoing up and down? Do you tend to go through repeat periods of experiencing exciting weight loss followed by discouraging weight regain?

According to the Federal Weight Control Information Network, the cycle may be small, say 5-10 pounds up and down, or large, more than 50 pounds lost and regained repeatedly.

Weight Cycling Causes

The reasons for the weight cycle are often linked to the following four causes:

  • Selecting a diet that is too extreme or unrealistic for the long term. This would include “fad” or “crash” diets. They tend to be hard to stick with because you start to feel deprived.
  • Using poor techniques that cause you to overeat, such as skipping meals or doing well with your diet during the week but “taking a break” on weekends.
  • Unrealistic goals – Yes it’d be great to say you can fit into your old high school jeans, but is that really realistic?
  • Not surrounding yourself with a support system. Are the people around you health conscious and supportive of your new healthy actions or do they tempt you to stray?

Difficulty Stopping the Cycle

Oftentimes, your body finds a weight it likes and doesn’t want to change. So, you have biology working against you.

Your body uses hormones, such as leptin, to monitor your calorie needs and body fat. When you start to lose weight hormone levels change and your body reacts. Usually your body thinks “I’m starving” and switches to conservation mode by decreasing your metabolism (the rate your burn calories) to conserve energy and protect fat stores. In other words, you body is preparing for a famine. When this occurs you’ll typically begin to feel the urge to eat more.

So, let’s say your calorie intake gradually goes back up to your pre-diet level. At this level you should maintain your previous weight, but since your body has dropped your metabolism, your caloric needs are lower. That means your typical calorie intake which in the past maintained your weight, now leads to weight gain.

A cycle that is very difficult to overcome, but I don’t know many who say losing weight is easy.

All the best,

Lisa Nelson RD
Be Heart Healthy and Lose Weight

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Are you dieting?

Posted by Lisa Nelson, RD, LN on December 19, 2008

Believe it or not, most people are not on a diet these days. Instead the focus has switched to healthy eating. A new market study shows most people are turning away from “extreme” diets and focusing on long-term weight management. Here are the percents:

Today 10 years ago
29% of women are on a diet 35%
19% of men are on a diet 23%

I am also surprised to see how the definition of a “healthy weight” has shifted. Sixty-two percent say a healthy weight is when you physically feel good, while 27% say a healthy weight means staying within a small ideal weight range.

This is a great opportunity for me to plug my weight loss programs which focusing on healthy eating for the long term, not a short term diet for results. If this is your type of thinking, I welcome you to check out the Balance Program and Mini Diet Makeover I offer to help you lose weight the healthy way. Also, subscribers to The Heart of Health ezine will be receiving a discount coupon code to start the new year off right.

So, where do you fall? Are you sticking with the “diet” mentality? If so, why? Or, have you moved into healthy eating for the long-term?

All the best,

Lisa Nelson, RD, LN
eNutritionServices

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Be Heart Healthy – Switch to diet soda.

Posted by Lisa Nelson, RD, LN on November 18, 2008

Do you drink a couple cans of regular soda each day? If so, make the switch to diet. Switching from 24 oz (two cans) of regular soda each day to diet soda will save you 280 calories/day and 78 grams of sugar! This change promotes weight loss (~1/2 pound/week) and triglyceride control.

I can “hear you” arguing with me that there’s no way you can tolerate the taste of diet soda. Well, there are now many products on the market comparable in taste to regular soda without the extra sugar and calories. Start experimenting until you find one you like. Or cut out soda all together and opt for water:)

Diet soda doesn’t eliminate the issue of carbonation and tooth decay or the possible link between caffeine and blood pressure. However, diet soda is the better choice in the long run for your heart health and weight loss goals.

All the best,
Lisa Nelson, RD
eNutritionServices

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National Nutrition Month – Free Gift

Posted by Lisa Nelson, RD, LN on March 17, 2008

March is National Nutrition Month – Are you thinking about what you are eating?

I wanted to add a quick note to my blog about a free gift I am offering this month for new clients that sign up for the Balance Program.  The Balance Program provides clients with 9 weeks of nutrition coaching.  Weekly topics include:

  • Lose weight without diets or counting calories
  • What foods to eat to lose weight, reduce aging, and boost your energy
  • Simple ways to balance your meals for weight loss
  • Strategies to improve your metabolic rate
  • How much and what kind of exercise you need
  • How to tackle emotional eating
  • Healthy convenience foods
  • Scanning food labels for the healthiest products
  • And more!

When you sign up during the month of March you will receive The Journey from Comfort to Possibilities by Stefanie Zizzo.  This gift is valued at $29.95.  So, if you are looking for help with balancing your food choices, check out the Balance Program further at http://eNutritionServices.com/weightloss.html

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