Behavior Modification Lessons

The Importance of Food Journals and Weight Loss

food-journal-150x150Are you ready to lose weight Orlando? Of course you are, and we are here to help with the latest in weight management information to help you make informed decisions about your weight loss programs. Perhaps the most important component for a successful weight loss program, outside of making correct diet and exercise an every day habit, is actually recording the details of that diet and exercise, so you can remember what you did the following day!

One of the main reasons that people do not ascertain the improvements that they deserve in their weight management programs is not for lack of effort. It is the fact that in our busy lives, we often do not have the time to keep up with actual progress. So on Thursday, you probably will not remember that on the Wednesday workout you dropped and gave them 30 and ran for 15 minutes on the treadmill. So on Thursday, you only give 25 push ups and run for 10 minutes. Your body is not pushed as it should be, and maximum results are not achieved.

Things that are written down are more quickly remembered and improved upon. Taking the analogy of the exercise program a little further, if compared to your working environment, when the boss tells you to remember something, you immediately put it into your Blackberry, set the alarm to remind you of it an hour earlier, and when you get home, tell your significant other to help you remember it as well. Your health is the most important thing to maintain in your life. Is it not worth investing in a 50 cent notebook and a pen (if not a Blackberry note)?

Granted, no one wants to see weight loss as work, but the fact is, no pain, no gain. And in the interest of your health, we must review weight loss in general for a moment. In order to gain the most from your weight loss program, make sure to follow these tips:

You must eat more, not less. Yes, you heard correctly. The way to sustained weight loss is to eat 6 small meals a day instead of denying yourself, which only induces gorging and overeating upon the onset of mealtime. The trick is to make those small meals healthy snacks, consisting of raw vegetables and fruits, plenty of grains, and natural foods free of preservatives. Wake up a few minutes earlier and pack yourself a couple of apples or bananas before work in the morning. Eating like this will speed up your metabolism to the point where your body will actually help you in your weight loss efforts instead of becoming a hindrance. You will feel hungry less often, and when presented with a meal, you will eat less. Also, try to observe the governmental suggestion for water intake. It changes often, and often seems excessive (it is currently 12 glasses a day). However, water keeps the appetite down, and cleanses the system as well. You can lose from 5 to 10 pounds by simply removing from the digestive tract foods that were unable to be digested. Raw vegetables are also incredibly good at exercising the digestive tract. Think of them as push-ups for your intestines.
Surprise your body in your exercise routines. If you do the same thing over and over when exercising, the body will become used to the routine, and weight loss will gradually taper out. Long term weight loss programs tend to fail not because they do not work, but because they only work for a while. To sustain weight loss, change up high impact workouts which exercise the heart with longer, low impact workouts that burn fat. Each workout needs the other in order to maximize the effect. High impact workouts help low impact workouts by inducing the heart to burn carbohydrates more quickly, so that low impact workouts may more quickly burn fat.

The Orlando weight loss clinic industry is specifically noteworthy for offering a plethora of programs for weight loss. The greater Orlando medical weight loss programs are some of the biggest in the nation. However, this only means that it is harder to find an Orlando weight loss program that truly works. Any Orlando weight loss program that does not administer exercise and food journals is not up to speed with current practices, and should be passed over for an Orlando weight loss clinic that does.

The greater Orlando medical weight loss program you choose should have a food journal component that helps you keep up with calories, proteins, carbohydrates, fats, saturated fats, and vitamin intake. The timing of meals and calories taken at certain periods of the day is also important. The body naturally feels more hungry at certain times of the day, and part of the responsibility of the food journal is to help the client note these patterns and consciously address them.

A bit of healthy guilt as well as writing down accomplishments in the food journal can provide an incredible amount of motivation to continue on the right path or change immediately the wrong actions keeping a weight loss program stagnant. The best food journals not only contain spaces for personal goals, daily statistics, and daily targets, but also a space for photos, so a weight loss client can visually monitor his or her progress.

Monitor your height, weight, body mass index, cholesterol level, and body measurements on a daily basis. This will let you know how your body loses weight, and if you are aiming to reshape a specific body part, you can more accurately predict how much time it will take. Also, monitor your caloric intake until you are able to keep your intake below output consistently.

Be sure to contact your physician before making any significant changes in your diet or exercise programs. Another great reason to keep a consistent and accurate food journal — it will make the job of your doctor that much easier.

Let’s lose weight Orlando!

Activity and the Benefits of Exercise

activities-150x150Long term weight loss can’t be accomplished by dieting alone. There is only one way to maintain weight loss: decreased calories and increased activity.

The Benefits of Exercise

When you exercise regularly you reduce your risk of heart disease, lower your cholesterol and blood pressure, ease shortness of breath, and relieve stress on joints. Exercise also raises your metabolism. Not only do you burn calories during your workout, but you also use more calories all day long because exercise builds buscle and muscle always uses more calories than fat.

Inactivity can actually be an appetite stimulatn. A program of regular, moderate exercise will increase your metabolism, burn excess fat, build lean muscle, and decrease your appetite.

Getting Started

Getting started is easy. At first, you’ll increase incidental activity, which means walking down stairs rather than taking the elevator and parking in the farthest space from the store rather than the closest. Next your counselor will help you begin a program of regular walking.

Exercise Facts & Fallacies

No pain, No gain
False. Exercising to the point of discomfort can signal bone, joint, and muscle injury.

Drinking liquids while exercising causes cramps.
False. The cramping often seen during exercise means you need water!

You can “sweat” the weight off.
False. Perspiration loss during exercise can account for some temporary weight loss. Don’t be fooled though. It will be “regained” with the first glass of water you drink!

Exercise makes you hungry
False. Moderate activity will not increase your appetite. Exercising fuels feelings of control and accomplishment. Additionally, when you’re exercising, you’re not near the fridge!

Spot reducing eliminates fat deposits in problem areas
False. Spot reducing can tone and firm an area to make it look thinner, but if there is excess fat in the area, it will never look as firm as you want with spot exercises alone!

Cellulite is not the same as other fat
False. Fat, by any other name is still fat! While it is true that some areas of the body are more resistant to fat loss than others, no manner of creams or massages will reduce or eliminate the dimpled, fatty deposits dubbed cellulite. The only way to shed these fat cells is through the same program of diet and exercise you’re using for generalized weight reduction.

Your scale is the best measure of your exercise program
False. When you exercise, heavier, lean muscle tissue increases while lighter fat is lost. In fact, you may even gain a pound or two when you start to exercise. Measure your success by evaluating the decreases in your body fat instead of just checking on the pounds.

The Importance of Food Journals and Weight Loss

food-journal-150x150

Are you ready to lose weight Orlando? Of course you are, and we are here to help with the latest in weight management information to help you make informed decisions about your weight loss programs. Perhaps the most important component for a successful weight loss program, outside of making correct diet and exercise an every day habit, is actually recording the details of that diet and exercise, so you can remember what you did the following day!

One of the main reasons that people do not ascertain the improvements that they deserve in their weight management programs is not for lack of effort. It is the fact that in our busy lives, we often do not have the time to keep up with actual progress. So on Thursday, you probably will not remember that on the Wednesday workout you dropped and gave them 30 and ran for 15 minutes on the treadmill. So on Thursday, you only give 25 push ups and run for 10 minutes. Your body is not pushed as it should be, and maximum results are not achieved.

Things that are written down are more quickly remembered and improved upon. Taking the analogy of the exercise program a little further, if compared to your working environment, when the boss tells you to remember something, you immediately put it into your Blackberry, set the alarm to remind you of it an hour earlier, and when you get home, tell your significant other to help you remember it as well. Your health is the most important thing to maintain in your life. Is it not worth investing in a 50 cent notebook and a pen (if not a Blackberry note)?

Granted, no one wants to see weight loss as work, but the fact is, no pain, no gain. And in the interest of your health, we must review weight loss in general for a moment. In order to gain the most from your weight loss program, make sure to follow these tips:

You must eat more, not less. Yes, you heard correctly. The way to sustained weight loss is to eat 6 small meals a day instead of denying yourself, which only induces gorging and overeating upon the onset of mealtime. The trick is to make those small meals healthy snacks, consisting of raw vegetables and fruits, plenty of grains, and natural foods free of preservatives. Wake up a few minutes earlier and pack yourself a couple of apples or bananas before work in the morning. Eating like this will speed up your metabolism to the point where your body will actually help you in your weight loss efforts instead of becoming a hindrance. You will feel hungry less often, and when presented with a meal, you will eat less. Also, try to observe the governmental suggestion for water intake. It changes often, and often seems excessive (it is currently 12 glasses a day). However, water keeps the appetite down, and cleanses the system as well. You can lose from 5 to 10 pounds by simply removing from the digestive tract foods that were unable to be digested. Raw vegetables are also incredibly good at exercising the digestive tract. Think of them as push-ups for your intestines.
Surprise your body in your exercise routines. If you do the same thing over and over when exercising, the body will become used to the routine, and weight loss will gradually taper out. Long term weight loss programs tend to fail not because they do not work, but because they only work for a while. To sustain weight loss, change up high impact workouts which exercise the heart with longer, low impact workouts that burn fat. Each workout needs the other in order to maximize the effect. High impact workouts help low impact workouts by inducing the heart to burn carbohydrates more quickly, so that low impact workouts may more quickly burn fat.

The Orlando weight loss clinic industry is specifically noteworthy for offering a plethora of programs for weight loss. The greater Orlando medical weight loss programs are some of the biggest in the nation. However, this only means that it is harder to find an Orlando weight loss program that truly works. Any Orlando weight loss program that does not administer exercise and food journals is not up to speed with current practices, and should be passed over for an Orlando weight loss clinic that does.

The greater Orlando medical weight loss program you choose should have a food journal component that helps you keep up with calories, proteins, carbohydrates, fats, saturated fats, and vitamin intake. The timing of meals and calories taken at certain periods of the day is also important. The body naturally feels more hungry at certain times of the day, and part of the responsibility of the food journal is to help the client note these patterns and consciously address them.

A bit of healthy guilt as well as writing down accomplishments in the food journal can provide an incredible amount of motivation to continue on the right path or change immediately the wrong actions keeping a weight loss program stagnant. The best food journals not only contain spaces for personal goals, daily statistics, and daily targets, but also a space for photos, so a weight loss client can visually monitor his or her progress.

Monitor your height, weight, body mass index, cholesterol level, and body measurements on a daily basis. This will let you know how your body loses weight, and if you are aiming to reshape a specific body part, you can more accurately predict how much time it will take. Also, monitor your caloric intake until you are able to keep your intake below output consistently.

Be sure to contact your physician before making any significant changes in your diet or exercise programs. Another great reason to keep a consistent and accurate food journal — it will make the job of your doctor that much easier.

Let’s lose weight Orlando!

How to Change Your Eating Practices to Help Control Your Weight

GoodEatingHabits-150x150

There are always new fad diets promising fast weight loss. Testimonials swear that the diet-of-the-day is the only way to lose weight. No matter what healthcare professionals and nutritionists say, many people get swayed by empty promises because they don’t really understand that losing weight is a function of feeding the body, not starving it. All that is required is an understanding of how food works in the body. At the Orlando Weight Loss Clinic, help is provided to show how to lose weight the right, nutritionally-balanced way.

Effective Ways to Lose Weight

Food provides fuel for the body. Early Americans ate large meals early in the day and at noontime because they needed the energy fuel from food to sustain them when they farmed in the fields. Food is converted to energy. Metabolism refers to how the body uses the food, and can be described as efficient or inefficient. If the metabolism is inefficient then it is not burning food adequately, therefore not converting food into energy.

Weight loss can only be accomplished when the calories that are taken in are being burned, which is one function supported by a person’s metabolism. Exercise helps increase the metabolic function, as does eating foods in smaller amounts more frequently.

Eating Frequently

Eating small amounts of food frequently throughout the day is great for weight loss, but also helps with other medical conditions. A person eating five to six small meals a day will prevent diabetes, muscle loss, and even heart disease as well as keeping the metabolism elevated throughout the day. Eating frequently balances blood sugar levels as it suppresses hunger and prevents the body from storing fat.

It is advisable to eat three main meals each day; breakfast, lunch, and dinner. When eating five to six meals a day the main meals will automatically be smaller because the body is never getting very hungry. The three main meals are supplemented with two or three healthy snacks to keep the body’s energy levels high. A sample snack could consist of ½ slice whole wheat toast with natural peanut butter and apple slices.

This method of eating does not mean that a person can eat anything they want at their meals. The meals and snacks must be balanced and healthy. As recommended by the Orlando Weight Loss Program – Greater Orlando Medical Weight Loss, 15 to 30 grams of lean protein should be included in each meal. The lean protein should be no larger than a fist, and includes turkey, chicken, beef, pork, fish, and egg whites. Make sure the red meats are lean and not fatty cuts of meat. Proteins take energy to digest. This will help the body to burn off more calories.

A serving of carbohydrates should fit in the palm, and include low-glycemic foods such as oatmeal, whole-grain pasta or bread, quinoa, and fresh fruits. Healthy fats are avocados, egg yolks, nuts and seeds, olive oil, and natural peanut butter. One serving would equal the size of a thumb.

Balance the meals to include all food groups, and eat every two to three hours. Remember to drink lots of water and eat slowly. Waiting 20 minutes before giving in to food cravings will usually eliminate the craving all together.