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Posts Tagged ‘dieting’

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Today I came across an article by a fellow massage therapist, Dale Favier, on his blog, Portland Home Massage. Dale’s post is How to Stop Eating Too Much, in Ten Moderately Difficult Steps.  

Dale Favier, Portland Massage Therapist

I liked Dale’s approach to dietary lifestyle change for a few reasons:

1. He did not advocate a rapid immediate weight loss plan which can actually be unhealthy and lead to only short-term weight loss..and potentially, later gains.

2. He cautioned readers to really get to know their own eating habits. We often THINK we eat less than we do. Or we think we eat healthier than we are eating. For example, eating a salad as Dale says, but loading it with fatty dressing and other oil based toppings.

3. He gave readers a lot of encouragement to go slowly, make changes over a period of time.

In essence, what Dale is advocating is a major lifestyle change in diet and activity. But done slowly, with careful though and planning.

Read Dale’s blog post and let me know, what do you think about Dale’s plan? What is your plan for healthy lifestyle change? And how has it worked or not worked?

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

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For anyone that’s ever dieted or struggled to keep excess fat off, you know that conventional wisdom (increase activity, decrease calories) has tended to recommend very caloric intake for losing weight. But living on super low-calorie diets is not only not sustainable int he long-term, but it’s very difficult to maintain even for short-term results. Now scientist shave found the way to lose weight is not as strict and severe as we once thought! And the National Institute of Diabetes and Digestive and Kidney Diseases has produced a wonderful new tool that allows you to more accurately estimate how many calories you need to consume and how you need to adjust your activity level to lose unwanted fat. This tool is called the Body Weight Simulator and is accessible here.

To use the Body Weight Simulator, you need to enter your Base Weight, your activity level and your age and height. The tool does the rest, providing you with an estimate of the number of calories you need to reduce each day to lose weight for the short-term as well as the number of calories you need to reduce to maintain the loss for the long-term. I tried the simulator myself and the number of calories I’d need to cut to lose 10 pounds in 6 months is just much smaller than most diet plans would have me reduce. (About 270 per day versus 500-1000 calories per day.)

The tool also provides graphs and charts that show the progression of weight loss, body fat % change, and activity level change.  Try it yourself and see how reasonable the new calorie goals and activity levels can be for your own fat loss plan!

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