Tag Archives: weight loss

From ‘Knowing’ to ‘Doing’ for Weight Loss: #aicrchat

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Tough Nutrition Choices“I know what to do, I just need to do it.”

I heard that a lot when I worked with clients and patients at universities. These people were educated, well read and often did know what to do. Knowledge is important, but it’s not enough if you want to help people make a change to be more physically active, eat vegetables or lose weight.

Guiding people from knowing to doing is not so straightforward. There are no magic formulas, not one thing works for everyone and people get disappointed if they don’t see pay-off relatively quickly.

So, what does it take to guide people from “I know” to “I do”?

That’s exactly what we’d like to chat about with you. AICR is hosting a tweetchat tonight at 8 pm ET for conversation about strategies and techniques we use to help clients, patients and friends move forward in healthful eating and physical activity behavior change.

Here are some of the questions we’ll pose:

Q1: The National Weight Control Registry( NWCR) found that for successful weight loss maintainers, daily breakfast & exercise were among the most common strategies. Work for you?

Q2: A recent publication in the New England Journal of Medicine says it’s a myth that “setting realistic goals is important for weight loss.” Do you agree? Do you focus on realistic?

Q3: Do you recommend that your patients/clients measure or portion out their food?

Q4: Does keeping food diaries (paper, app or online) help patients make changes and/or cut back portions.

Q5: How do you work with those who just don’t like being physically active? What do you suggest?

We’ll talk tools, technology, tracking, goals and more.

Join us on twitter tonight, using #aicrchat
Tuesday, March 19
8 pm ET

Saving 500 Fast Food Calories: 8 Tips for Healthier Options

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Sometimes you may just need the convenience of a fast food restaurant. As a study highlighted in today’s Cancer Research Update points out, you’ll be faced with more choices than ever. One of the study’s findings was that consumers had over 50 percent more menu items in 2010 to choose from compared to 14 years earlier.

So if you’re watching your calories to maintain a healthy weight – which reduces your risk of cancer and other chronic diseases – here are eight tips to help you quickly navigate the abundance of options. In just one visit, it’s not hard to save 500 calories or more in one visit, while making your meal more nutritious.

1. Avoid entrees that top the list in calories and fat
Estimated Calories Saved: 350-500
McDonald’s: Order a cheeseburger (300 calories, 12 g fat) instead of the Cheddar Bacon Onion Third Pounder (790 calories, 41 grams of fat)

Taco Bell: Go for the Fresco Steak Burrito Supreme® (340 calories and 9 g of fat) instead of the XXL Grilled Stuft Burrito Beef (880 calories, 42 grams of fat) Continue reading →

Six Websites for Weight Loss and Good Health

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AICR’s October eNews article features 7 phone apps for good health and cancer prevention. If you’re trying to lose weight, tracking your food intake is one of the best ways to get started – it holds you accountable for what you eat and allows you to see areas for improvement. You might realize foods (or drinks) that seemed harmless, like your daily coffee with cream and sugar, can really add up in the calorie bank.

If you want to track your intake on a computer, here are six great websites for weight loss. These sites are either personal favorites or ones that have successfully helped clients of mine manage their weight.

Getting Started: Determine your daily calorie goals. This varies for everyone but you can use an online calculator like this one for an estimate or go to a health professional (e.g., a registered dietitian). Many of these sites use a similar calorie calculator when you sign up for an account.

1.     Myfitnesspal.com – At this site you enter what you’ve eaten and those foods are subtracted from your daily calorie goals. It’s rare that I can’t find something I have eaten on this website! It has just about everything, ranging from individual foods to common restaurant meals. You can add customized recipes and set your home screen to display the nutrients you care most about (e.g. calories, carbohydrates, protein, sodium, and fiber). Continue reading →