Resolving to weigh less, eat well, and be strong in 2017? Let’s Move Quad Cities has assembled our dream team of QC Fitness and Nutrition Experts to provide “Eight Weeks to a Better You!” In Week #6, it’s time to come clean with your lifestyle if you want to reach fitness goals. QC Health Coach Aryn Lloyd and Registered Dietitian Jeni Tackett, Rock Valley Physical Therapy, show you how.
Take an objective look at your eating habits
- Are you eating too much in the evening?
- Do you eat mindlessly from bags or boxes?
- Do you eat healthy during the week but splurge too much on the weekend?
- Does alcohol sabotage your healthy diet changes?
Take an honest look at your habits and work to change those behaviors that will make the most difference.
As Jeni mentioned, being honest with yourself is a must when making changes in your lifestyle. Try to think of your health as a journey that everyone can achieve, but that there can be setbacks and barriers along the way.
- Are you sitting too much in your day?
- Does your sitting sabotage your energy to do other things?
- Do you have the tools to help you be active?
- Do you have an activity goal?
- Do you exercise too hard, too fast and then quit?
- Do you have the confidence to do active tasks or exercises?
Learn from what is hard for you by being honest with yourself. Use what you learn as a guide to find ways to improve your activity level.
Food journaling is a great way to be accountable with your diet throughout the day.
Make sure you are choosing accurate foods rather than the option with the lowest calories!
A few common misuses of food journals include logging everything but dinner (which is normally the most difficult meal to control portions), and logging during the week but not on weekends (which is when most people splurge).
Keeping a food journal online that looks good, but is not accurate, will get you nowhere.
The tools available to us are only valuable when we use them honestly!
Tracking your physical activity, or steps, has become increasingly popular now that Fitbits, Smartphones, and Smart watches can automatically track steps or distance. They are great motivators!
Unlike food journaling, the step trackers and GPS functions actually take out a lot of the guesswork, as long as you remember to turn them on, charge them, and wear them!
If you are going to use these modes to track your activity, how are you going to use the feedback to accurately assess your progress?
You can log your exercise right along with your nutrition within Apps like MyfitnessPal. You can log the activity accomplished, and even calories burned.
This can be a great tool to see if you are creating a calorie deficit to obtain weight loss. Just be sure you enter in your activity level accurately, by entering in the correct amount of exercise or calories burned.
Exercise goals can also help fine-tune the accuracy of your physical activity.
If you have a goal to be active 5 days per week, and you write it down or log it, you can look back and assess the accuracy of your goal to see if it is attainable for your life.
Fine-tune your overall fitness. If you are into the Fitbit and step counters, don’t forget to include strength and flexibility exercises.
Many exercises can be incorporated in your daily life to make you stronger and build endurance, which the Fitbits or Smart watches might not always capture.
Did your steps include only lifestyle activities, or an actual block of physical activity?
Lifestyle activities are a great way to get you moving more, but they are hard to keep track of through the day if you are really trying to lose weight.
If you find yourself in a weight loss rut or plateau, you might try to focus on logging one or two blocks of structured physical activity, even if it is 10-15 minutes at a time. Fine-tuning your exercise intentions will lead to better results!
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Two Rivers YMCA. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|
|Aryn Lloyd, Cody Lichthardt, and Holley Blaser are personal trainers at Rock Valley Health. You can read their bios and other blog posts by clicking here.|