Maintaining Weight Loss #6

Take Notes. As you plan your eating and activity strategies, keep records. What types of foods are you eating? How do the calories add up? How much are you moving? As you lose weight, record what works for you and what doesn't. Review your notes so you can change strategies if needed.

Source: American Heart Association

At-Home-Challenge - Week 2

Two weeks down of the At-Home-Challenge. Keep up the good work!

Maintaining Weight Loss #5

Shop Smart. Start your food control at the grocery store. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.

Source: American Heart Association

Maintaining Weight Loss #4

Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. Aim to add between 4,000 to 6,000 to whatever you are doing now, for a total of 10,000 or more each day. The more steps you take, the better.

Source: American Heart Association

Maintaining Weight Loss #3

Maintaining Weight Loss #2

Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations. Talk with your healthcare professional to determine a healthy goal weight.

Source: American Heart Association

Maintaining Weight Loss #1

Get your head working and the middle will take care of itself!

The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.

• Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?

Source: American Heart Association

At-Home-Challenge - Week 1

One Week down of the At-Home-Challenge. Keep up the good work!

Healthy Weight Tip #4

Eat when you are hungry and stop eating when you’re full

• Sit at a table to eat.
• Slow down! Eating slowly lets you enjoy your food and gives your brain a chance to figure out when you’re full.
• Put your fork down between most bites to help you slow down.
• Pay attention to portion size.

Healthy Weight Tip #3

Get rid of guilt.

• Feeling guilty about eating a “bad” food or eating too much isn’t helpful.
• Guilt is a type of negative thinking, and you can overcome it!
• Instead, make a list of the foods that you feel most guilty about eating, and replace them with healthier foods or eat them less often and in smaller amounts.
• Stop buying the foods that make you feel guilty. You can’t eat them if you don’t have them in the house.

2014 WBL Finale at Gene Fullmer

TONIGHT is the Finale for the 2014 Weigh Biggest Loser Contest. The finale will be held at 6:00pm at tthe Gene Fullmer Recreation Center (8015 S. 2200 W.).

Join us for the opportunity to win some great prizes and celebrate all your hard work from the last 13 weeks!

Healthy Weight Tip #2

Don’t skip meals

• Skipping meals does not help you lose weight!
• Your body needs a certain number of calories every day.
• If you skip a meal, you will probably snack or eat more later.
• Try to eat breakfast, lunch, and dinner every day.

Saturday Walking/Running Group - Jordan River Parkway

Walking / Running Group:

• The WBL Walking/Running Group will be meeting at the trail-head of the Jordan River Parkway just east Gardner Village (1100 W. 7800 S.) at 9:00am. Come join us! Enjoy the beautiful weather and great scenery. 

Healthy Weight Tip #1

Avoid emotional eating.

• Don’t let strong feelings turn into weight gain.
• Figure out what your eating triggers are.
• Pay attention to how much and what you are eating.

Back to the Basics #3

Balance Food and Physical Activity

What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities.

Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.

Source:
American Dietetic Association

Back to the Basics #2

Get the Most Nutrition from Your Calories

The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.

The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Source:
American Dietetic Association

Optional: At-Home-Challenge

AT-HOME-CHALLENGE: OPTIONAL
This six week At-Home-Challenge gives you the opportunity to keep working toward your weight loss goals and also provide an opportunity to win additional prizes. Your final weight from the WBL contest will be your starting weight for the At-Home-Challenge. Anyone from the contest is eligible to participate regardless of number of weigh-ins missed during the contest.

A weigh-in will be held on Tuesday, June 3rd at West Jordan City Hall from 5:30pm-7:30pm. This will be your final weight for the At-Home-Challenge. The Top Male and Female of the At Home Challenge will each win a cash prize.

Winners will be announced at the Linda Buttars Memorial Fun Run on Saturday, June 7th.

Back to the Basics #1

While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you've lost and found the same pounds several times before, it's probably time to go back to the basics of a healthy weight:

• Prevention of weight gain or stopping recent weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
• Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight at all.
• If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:

Make Smart Choices from Every Food Group

Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.

Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:

• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department.

Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It's quick, easy, tasty and very nutrient-rich.

Source:
American Dietetic Association

FINAL WEIGH-IN TONIGHT at Gene Fullmer

TONIGHT is the final weigh-in for the 2014 Weigh Biggest Loser Contest. The final weigh-in will be held at the Gene Fullmer Recreation Center (8015 S. 2200 W.) from 5:30pm-8:00pm. You can come by anytime during that block of time to complete your post-assessment testing. However, DOORS WILL NOT OPEN BEFORE 5:30PM.

What to expect: 
*Anticipate the post-assessments to take about 45 min. to 1 hour in order to complete.
When you arrive at Gene Fullmer you will go through six stations:
1- Check-In - Pick up your assessment form
2- Weight - Weigh in for the your official final weight
3- Body Composition - Body Fat percentage measured
4- Waist Circumference Measurement
5- After Photo
6- Blood Pressure & Cholesterol Testing - *This station will take the longest so please be prepared to wait. 

AT-HOME-CHALLENGE: OPTIONAL
This six week At-Home-Challenge gives you the opportunity to keep working toward your weight loss goals and also provide an opportunity to win additional prizes. Your final weight from the WBL contest will be your starting weight for the At-Home-Challenge. Anyone from the contest is eligible to participate regardless of number of weigh-ins missed during the contest.

A weigh-in will be held on Tuesday, June 3rd at West Jordan City Hall from 5:30pm-7:30pm. This will be your final weight for the At-Home-Challenge. The Top Male and Female of the At Home Challenge will each win a cash prize.

Winners will be announced at the Linda Buttars Memorial Fun Run on Saturday, June 7th.

Measuring Success

At the beginning of the contest we discussed how measuring inches lost or gained can be another way to measure success during your weight loss journey. Take some time now to measure yourself again and see what areas you have improved in. You might be surprised with the improvements you have made even if you haven't lost the number of lbs. you had hoped you would during the contest.

Nutrition Challenge ENDS Today!

Today is the END of the Nutrition Challenge! Turn in your tracker on Tuesday at the weigh-in for entry into the challenge prize drawing.

Saturday Walking/Running Group - Jordan River Parkway

Walking / Running Group:

• The WBL Walking/Running Group will be meeting at the trail-head of the Jordan River Parkway just east Gardner Village (1100 W. 7800 S.) at 9:00am. Come join us! Enjoy the beautiful weather and great scenery. 

Improving Your Eating Habits #8

8. Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. You can do it! It just takes one day at a time!

Source:
Improving Your Eating Habits - CDC

Improving Your Eating Habits #7

7. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you're eating.

Here are more ideas to help you replace unhealthy habits:

• Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
• Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
• Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

Source:
Improving Your Eating Habits - CDC

Improving Your Eating Habits #6

6. Ask yourself these questions for each "cue" you've circled:

• Is there anything I can do to avoid the cue or situation? This option works best for cues that don't involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you're not next to the vending machine?
• For things I can't avoid, can I do something differently that would be healthier? Obviously, you can't avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won't be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?

Source:
Improving Your Eating Habits - CDC

Final Week - FINAL Weigh-In Next Tuesday!

Next Tuesday is the final weigh-in for the 2014 Weigh Biggest Loser Contest. The final weigh-in will be held at the Gene Fullmer Recreation Center (8015 S. 2200 W.) from 5:30pm-8:00pm. You can come by anytime during that block of time to complete your post-assessment testing. However, DOORS WILL NOT OPEN BEFORE 5:30PM.

What to expect: 
*Anticipate the post-assessments to take about 45 min. to 1 hour in order to complete.
When you arrive at Gene Fullmer you will go through six stations:
1- Check-In - Pick up your assessment form
2- Weight - Weigh in for the your official final weight
3- Body Composition - Body Fat percentage measured
4- Waist Circumference Measurement
5- Before Photo
6- Blood Pressure & Cholesterol Testing - *This station will take the longest so please be prepared to wait.

If you are unable to attend the FINAL WEIGH-IN and need to schedule an alternate weigh-in, contact Linsey at weighbiggestlosers@gmail.com BEFORE Tuesday, April 15th.

Improving Eating Habits #5

5. Circle the "cues" on your list that you face on a daily or weekly basis. Going home for the Thanksgiving holiday may be a trigger for you to overeat, and eventually, you want to have a plan for as many eating cues as you can. But for now, focus on the ones you face more often.

Source:
Improving Your Eating Habits - CDC

Week 12 Weigh-In

Week 12 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

Walking / Running Group:

The WBL Walking/Running Group will be meeting at City Hall at 6:00pm to start the walk over in Veteran's Memorial Park. 

SEE YOU TONIGHT!!!

Improving Your Eating Habits #4

4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.

Common triggers for eating when not hungry are:

• Opening up the cabinet and seeing your favorite snack food.
• Sitting at home watching television.
• Before or after a stressful meeting or situation at work.
• Coming home after work and having no idea what's for dinner.
• Having someone offer you a dish they made "just for you!"
• Walking past a candy dish on the counter.
• Sitting in the break room beside the vending machine.
• Seeing a plate of doughnuts at the morning staff meeting.
• Swinging through your favorite drive-through every morning.
• Feeling bored or tired and thinking food might offer a pick-me-up.

Source:
Improving Your Eating Habits - CDC

Saturday Walking/Running Group - Jordan River Parkway

Walking / Running Group:

• The WBL Walking/Running Group will be meeting at the trail-head of the Jordan River Parkway just east Gardner Village (1100 W. 7800 S.) at 9:00am. Come join us! Enjoy the beautiful weather and great scenery. 

Improving Your Eating Habits #3

3. Look at the unhealthy eating habits you've highlighted. Be sure you've identified all the triggers that cause you to engage in those habits. Identify a few you'd like to work on improving first. Don't forget to pat yourself on the back for the things you're doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.

Source:

Improving Your Eating Habits - CDC

Improving Your Eating Habits #2

2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:

• Eating too fast
• Always cleaning your plate
• Eating when not hungry
• Eating while standing up (may lead to eating mindlessly or too quickly)
• Always eating dessert
• Skipping meals (or maybe just breakfast)

Source:

Improving Your Eating Habits - CDC

Improving Your Eating Habits #1

When it comes to eating, we have strong habits. Some are good ("I always eat breakfast"), and some are not so good ("I always clean my plate"). Although many of our eating habits were established during childhood, it doesn't mean it's too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won't be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

• REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.

Reflect, Replace, Reinforce: A process for improving your eating habits

1. Create a list of your eating habits. Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. It's good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?

Source:
Improving Your Eating Habits - CDC

Healthy Meal Tips

10 tips for healthy meals

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.

1. Make half your plate veggies and fruits. Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli.
2. Add lean protein. Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.
3. Include whole grains. Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
4. Don’t forget the dairy. Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.
5. Avoid extra fat. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
6. Take your time. Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much. 
7. Use a smaller plate. Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
8. Take control of your food. Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.
9. Try new foods. Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
10. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Week 11 Weigh-In

Week 11 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

Walking / Running Group:

The WBL Walking/Running Group will be meeting at City Hall at 6:00pm to start the walk over in Veteran's Memorial Park. 

SEE YOU TONIGHT!!!