NIFS Healthy Living Blog

NIFS Crucial Conversations: I Took My Life Back (Part I)

Katie_Before_2.jpgThere comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

Katie_Before_4.jpgYou’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

*Weight loss claims and/or individual results vary and are not guaranteed.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

***

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Topics: NIFS healthy habits fitness center weight loss attitude diabetes personal training heart disease Crucial Conversations obesity making changes

Reducing Your Added Sugar Intake for Better Nutrition

ThinkstockPhotos-185151583.jpgIf you have read the news lately, I’m sure you have seen that the world’s obesity epidemic is most recently being blamed on sugar. This is with good reason, too. In 1922 the average American ate the amount of sugar found in one 12-ounce soda every five days. Now, that amount is consumed every seven hours. Sugar is in everything—not just baked goods and sodas, but also bread, peanut butter, soy sauce, and even hot dogs.

So how much should you be eating, and how do you spot what is naturally occurring, like the sugar in milk and fruit versus added sugar?

Naturally Occurring Versus Added Sugars

For the first time, the FDA is putting a number on the amount of sugar that is recommended for Americans. The goal is to keep the added sugar to no more than 10 percent of their diet. For anyone over the age of 3, that means no more than 12.5 teaspoons, or 50 grams per day.

However, if you flip over the carton of your daily Greek yogurt and see 15 grams of sugar, how much of that is added for sweetness and flavor and how much is from the lactose or milk sugar that is good for you?

Use this handy list to know how many grams are naturally occurring from either fruit sugar (fructose) in your fresh fruit, or milk sugar (lactose):

  • 1 cup milk: 13 grams
  • 6 oz. plain yogurt: 8 grams
  • Cheese, butter, sour cream, eggs: less than 2 grams
  • 1 cup fruit: 7 grams (berries) up to 17 grams (orange)
This can be confusing when just glancing at a label. In March 2014, the FDA proposed including added sugar, in grams, on food labels. The new layout is currently being tested, and hopefully we will see the new changes on labels in the near future.

How to Reduce Added Sugar in Your Diet

The easiest way to decrease the amount of added sugar in your diet is to choose more fresh foods that have not been processed or packaged. Swap the pre-made snack for a piece of fresh fruit and a handful of nuts. Take a look at your overall food consumption and find other easy swaps to help with weight loss and overall health!

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My-Nutrition-Coach-outline-no-back.jpgIf you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals. Check out the Ramp Up to Weight Loss program, personal nutrition coaching sessions and My Nutrition Coach daily food tracking app, for more information.

This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition weight loss snacks sugar

Weight Loss Made Easier with Nutrition

Over 1 billion people from around the world are attempting to lose weight at any point in time. That is a BILLION! If losing weight was an easy task, that number would not be so staggering. Trying to lose weight and keep it off is challenging, so what are some ways that have been proven time and time again to be successful? Here are 5 tips to try when you want to see the scale moving in the right direction. ThinkstockPhotos-179019551.jpg

Eat breakfast daily.

The common phrase “breakfast is the most important meal of the day” isn’t false. Starting your day with a balanced breakfast has been shown to help individuals eat less throughout the day and lose weight. It helps to jump-start your metabolism and allows it to work more efficiently during the day. Aim for three food groups for a balanced meal, but anything you can grab is better than skipping.

Don’t drink your calories.

When you eat food, whether it is a banana or potato chips, your body gets a sense of fullness. However, when you drink liquids your body doesn’t experience that same feeling. Therefore, it’s very easy to drink a lot of empty calories and not realize that those calories are adding up. Some examples are regular sodas, sweetened tea or lemonade, juice drinks, and flavored coffee beverages. A typical soda has around 150 calories; therefore, eliminating one per day would equal a 15-pound weight loss over one year without changing any eating or exercise habits.

Make sure you are eating enough.

This might sound crazy to some, because if you are trying to lose weight shouldn’t you decrease your calories? This is true; however, everybody has a different metabolic rate and requires a certain amount of calories to work properly. Decreasing your calories by too much, hoping to lose weight faster, can make weight loss more challenging. The easiest way to see what your body’s resting metabolic rate is to get a BOD POD assessment (contact the NIFS track desk at 317.274.3432, ext. 262, to schedule). Another rule of thumb is to make sure you are eating at least 1,200 calories every day. The best way to know this is to start keeping track of your calories with a food diary app.

Learn your body’s hunger and fullness cues.

Not knowing or understanding how much food your body needs can be the most challenging part of weight loss. Learning your body’s hunger and fullness cues is the key to weight loss. On a scale of 1 to 10, with 1 meaning you are ravenous or starving and 10 meaning you are uncomfortably full, aim to eat a meal or a snack at a 3. At this point your body is ready for fuel but not so overly hungry that you make poor decisions or consume extra calories. Check in about halfway through the meal to see what number you are. Stop eating when you are at a 7. This guarantees you are satisfied but not overly stuffed. Knowing another meal or snack will be coming in another 3 to 4 hours is helpful. If you eat to a 9 or 10, you might not be hungry again for 8 hours!

Eat filling foods.

When you want to lose weight, the challenge can be feeling satisfied. The best way to get that feeling is to choose foods that will fill you up and keep you full, all while allowing the body to work harder to break down your foods and in turn burn more calories. These foods are high-fiber foods such as fruits, vegetables, whole grains, beans, and nuts. It also includes high-protein foods such as lean meats, low-fat dairy like Greek yogurt or string cheese, eggs, beans, and nuts. Making sure fiber and protein are included at each snack or meal means you are staying satisfied.

My-Nutrition-Coach-outline-no-back.jpgIf you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals*. Check out the Ramp Up to Weight Loss program, personal nutrition coaching sessions and My Nutrition Coach daily food tracking app, for more information.

*Weight loss claims and/or individual results vary and are not guaranteed.

Learn More  

 

This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

 

Topics: nutrition weight loss calories breakfast protein fiber

Get Family and Friends Involved in Your Fitness Goals

ThinkstockPhotos-78717030.jpgIt can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

longlinegray.jpg Ramp-up-logo-finalNO-SPACE.jpg

Check out NIFS's all new Ramp Up to Weight Loss membership to get you started! This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician, free access to the My Nutrition Coach App, and fitness assessments to help you plan and track your progress. Click below to learn more.

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This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: fitness winter fitness healthy habits motivation weight loss accountability outdoors Indianapolis

Five Steps to Begin Your Weight-Loss Journey

ThinkstockPhotos-498764272_new.jpgWeight loss tends to be one of the most controversial topics talked about, but I want to take a positive approach. With the new year right here, weight loss tops the list of many people’s New Year’s resolutions.

I would absolutely never undervalue the effort, time, energy, and commitment it takes to be successful at losing weight. Don’t let anyone lie to you; weight loss is hard and has a “whole picture” element combining exercise, clean eating, and emotional, physical and psychological battles. This is why I like to call weight loss a journey. It will not happen overnight, but I believe that everyone can succeed if they put their minds and hearts into changing their habits*.

Tips for Getting Started

I want to share five things to help you get started on your journey:

  1. Make a commitment. The first step to beginning this journey is to make a commitment that you are going to hold onto. You’ve made the decision that it’s time to make a change, and now you must make a promise to yourself that you are going to stick with it.
  2. Identify your habits. Take some time to think about what healthy habits you have that you want to keep and that will help you in your journey. What things will help you stick to your plan? For example, I am good at following a schedule, so if that habit will help me (like scheduling in my workouts so I am positive I will attend), I want to incorporate that into my plan. Then identify habits that are not helping you and think about how you are going to get those out of the way.
  3. Come up with a plan. This doesn’t have to be something that is crazy and elaborate. Start small and come up with three action steps toward a plan. It’s always easier to stick to a plan when you have one in place before you start.
  4. Find support. One of the hardest things about weight reduction is accountability. You want to be sure to find someone (family, friends, a trainer, someone else on a weight-loss journey, spouse, and so on) that you can be honest with to help keep you accountable. Much of weight-loss success comes from those supporting and encouraging someone else who is on their journey.
  5. Put your plan into action. Okay, you have decided it’s time! Now that you have your plan, do something about it. Sign up for that gym membership or a 5K you have been putting off, or try a weight-loss program—whatever will motivate you to stick to it.

It’s important to remember that there will be times when you mess up. AND THAT’S OKAY! Don’t get down on yourself; get yourself back up and keep pushing through. I hope that if losing weight is one of your goals, you will take these five steps to get you going in the right direction!

Help from NIFSRamp-up-logo-finalNO-SPACE.jpg

Check out NIFS's all new Ramp Up to Weight Loss membership to get you going. This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician, free access to the My Nutrition Coach App, and fitness assessments to help you plan and track your progress. Click below to learn more.

*Weight loss claims and/or individual results vary and are not guaranteed.

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise nutrition healthy habits weight loss accountability

Avoid This Goal-Setting Mistake When Making New Year’s Resolutions

ThinkstockPhotos-497123324.jpgIt’s that time of year again when most evaluate their current year and set their sights on the upcoming one. Goals and plans of being more successful, losing weight, being more fit, and countless other hopes and dreams will be on the minds of so many individuals hoping for change and happiness. And although goal setting is not for everyone (nor does it have to be), for those who take part in this annual renewal and planning effort many fall victim to a huge mistake that will inevitably leave them in the same spot a year from now.

The biggest mistake most people make when developing their goals for the New Year is the failure to define the behavior that is needed to accomplish that given goal. We are great at defining what are considered outcome goals, but we make the unfortunate mistake of stopping there and not defining behavioral goals. What is the difference between the two? Let’s take a look and define the two, understand the need for both, and learn some tips to make your New Year’s resolutions stick.

SMART Goals

You might have heard about using the acronym SMART when writing a goal. But just in case you haven’t, here is SMART defined. A well-written goal should be

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely

I will add another term to this: a goal should also be meaningful. The particular goal should have some significance to you and your life. This is an important aspect to consider when deciding where and how to spend your time and effort.

Now that you’re all caught up, I’ll define both outcome and behavioral goals.

Outcome Goals

An outcome goal is just that: it is the outcome you want to obtain in a certain time frame. These are defined usually by numbers such as a weight goal, or specific levels to be reached in your profession, or even starting a retirement fund. These all have specific end products to be reached, and unfortunately most people stop right here.

Examples:

  • I will lose 20 pounds by April 1.
  • I will make $75,000 this year.

Behavioral Goals

A behavioral goal is a series of actions that will eventually lead you to the achievement of your outcome goal. This plan of attack to get to the outcome you defined is essential to see the results you hope to obtain. The experts at Precision Nutrition consider behavior goals to be goals that you have control over. You ultimately do not have control of your body’s cells or how fast they metabolize fat. Nor do you have complete control over whether your boss pays you the $75,000 you feel you have earned. You do have control over the actions that can get you to that outcome you have defined. Adopting behaviors that lead the way toward your goal is key in obtaining the results you are after.

Examples (expanding on the outcome goals listed above):

  • I will lose 20 pounds by April 1.

I will add more vegetables and protein sources to each meal.

I will eat slowly and mindfully at each meal.

My dining out of the house will be limited to one time per week.

I will limit processed foods and choose mainly whole-food options for every meal.

I will exercise 5 times a week for 60 minutes each session, mixing both resistance and aerobic-based movements.

  • I will make $75,000 this year.

I will acquire a certification or more education in my field.

I will spend more time on big tasks or projects.

I will organize my day to maximize productivity by defining a daily schedule and sticking to it.

I will surround myself with goal-orientated, like-minded individuals every day.

I will ask big questions.

Bonus Tips For Success This Year

I think the biggest step you can take to success in this upcoming year is taking it one step at a time! For example, so many of us want to overhaul our entire diet to get to that goal of losing 20 pounds by April 1, only to fall short because we could not sustain the behavior, or the sheer amount of change at one time was just too much. This could lead to failure, which could lead to a backslide, putting us right back where we were to begin the year.

Implement one behavior for a few weeks, and once you have success with that one behavior, add another one, but not until you are successful with the first one. Create a snowball effect of behaviors and you increase the chance of success in the new year.

Getting started is usually the hardest part. Let us help, sign up for a free Fitness Assessment today!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: goal setting resolutions weight loss goals behavior new year's

The Health Risks of Carrying Excess Abdominal Fat

ThinkstockPhotos-147268279.jpgUnfortunately many people are not fully aware of the danger of carrying excess body fat around their waistlines. Most of us know that in order to get those beach-body abs we all long for, we have to first lose the excess abdominal fat. This is almost everybody’s only motivation for trying to lose belly fat. However, there are deeper and more serious disease prevention reasons to address excess fat in this area.

Two Types of Body Fat

Humans carry two different types of fat in their bodies:

  • Subcutaneous fat: The noticeable layer of fat that is just beneath the skin (the fat you need to lose to see your abs).
  • Visceral fat: Fat that is found deeper in the abdominal area under the muscles and surrounding the organs, such as liver, pancreas, and intestines.

The majority of people are mainly concerned with losing subcutaneous fat since this is the fat you will need to lose in order to let your abs shine through. If you are carrying excess visceral fat, however, there are more reasons to be concerned.

The Health Risks

Because visceral fat resides deep in the abdomen, it can be a huge health risk. Having excess visceral fat can lead to increased risk of the following health conditions:

  • Type 2 diabetes
  • Heart disease
  • Breast cancer
  • High blood pressure
  • Stroke
  • High cholesterol
  • Metabolic Syndrome
Although genetics do play a role in the amount of visceral fat a person carries, your diet and physical activity level are also major contributors. A sub-par diet and exercise routine puts you at increased risk of carrying excess visceral fat.

Visceral fat can go completely unnoticed because you cannot see it with the naked eye. One way researchers detect visceral fat is through an MRI, which takes a picture of the inside of the abdominal area.

Tips for Losing Fat

Here are some simple tips to help you lose and prevent storing visceral and subcutaneous fat:

  • Use compound movements: Compound movements allow you to get the most bang for your fitness buck. Incorporate as many multi-joint movements as possible into your workout in order to use more energy and burn more calories. Examples are squats, dead lifts, pushups, bench presses, lat pull-downs, and lunges.
  • Try HIIT (High Intensity Interval Training): The purpose of HIIT is to alternate between short bursts of intense activity for a fixed period of time—for example, 20 seconds followed by a short rest period. Because of the fast-paced nature of HIIT, it will cause you to use great amounts of energy within a short time, causing a huge calorie-burning workout. Don’t believe me? Join one of our HIT classes at NIFS and see if it isn’t the best workout you’ve had in years!
  • Change up your workouts: Switching up your workouts periodically will keep your body from becoming too accustomed to your workouts. Once your body becomes too familiar with a certain exercise routine, it begins to decrease the amount of energy needed to complete the routine. By switching up your workouts every 4 to 5 weeks, you are constantly throwing new challenges at your body, forcing it to never reach a plateau. Work with one of our Health Fitness Specialists today to get new ideas on how to switch up your workouts regularly.
  • Improve your diet: NIFS new app, My Nutirition Coach, can help you get daily feedback on your eating habits. Nutrition plays an important part in health and fitness!

Storing fat can be a little more dangerous than you might have thought. When you actually take into consideration the harm you may be doing to your body, hopefully you will be more motivated to shed those extra pounds!

Ready to take the first step to better health and fitness? Schedule a free fitness assessment with us today!

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This blog was written by Darius Felix, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers, click here.

Topics: weight loss workouts disease prevention excess fat metabolic syndrome

A NEAT Way to Burn More Calories (Part 2 of 2)

In the first part of this blog series you learned about NEAT (Non-exercise activity thermogenesis) and how it can impact the number of calories you burn each day. From James Levine’s article, you can conclude that NEAT can burn an average of 330 calories per day in healthy individuals, and up to nearly 700 calories per day in others. 

You have probably started thinking of ways you can add more NEAT into your day for weight loss or weight management. The most common suggestions are parking farther away, taking the stairs, or getting a desk you can stand at. Those are all great suggestions, but in this blog I will provide some other ideas that you can fit into your day.   

5 Ways to Burn More Calories at the Office or During the Workday

  1. Have walking meetings. Instead of sitting at a coworker’s desk to discuss work, try walking around the office or outside to discuss work. You may find that ideas and communication come easier to you than when you are sitting. 
  2. Drink more water. First, it will help you stay hydrated, which is good for your health. But secondly, it may help you get up from your desk more by increasing the number of times you have to go to the restroom. You could even plan time to get up and visit the water fountain. 
  3. Invest in an activity tracker. These trackers, such as the Fitbit, can provide you with an estimated number of steps and calories burned each day. With this tracker you can set a goal for yourself. This can help motivate you to get up from your desk and move to help you reach your number of steps or number of calories you need to burn each day.ThinkstockPhotos-533536853
  4. Walk during your lunch break. Walk instead of driving to restaurants nearby if you are going to eat out. If you packed your lunch, walk to find a nice spot to eat instead of just eating at your desk. Getting up and moving will help you increase calorie burning, and going outside will give you fresh air and vitamin D from the sun.
  5. Get your coworkers involved. Create a team goal or competition. You could schedule a few times each day when everyone in the office needs to stand up and move/walk for about 5 minutes. If you are trying to make it a competition, you could have a challenge each day to see who can get the most jumping jacks or pushups throughout the day.

5 Ways to Burn More Calories in Your Leisure Time

  1. Be active while watching television. If watching television is part of your daily leisure time, try adding in small activities to complete while watching your favorite show. You can fold laundry or organize and pay bills. You can get up and sweep or vaccum the floor on commercial breaks. You can even prep for dinner by chopping vegetables as you watch your favorite show!
  2. ThinkstockPhotos-200358726-001Play with your kids or pets. They are bundles of energy that can help get you on your feet and moving. Play a game of tag, basketball, or soccer with the kids. If you have pets, use toys that they like and keep them (and you) active. 
  3. Take a short walk after dinner. Instead of sitting down to watch TV or laying down for bed, try going on a walk around the neighborhood after dinner. 
  4. Have an active date. When meeting with friends or family, you can try to make the date active by riding bikes to your destination. You could also choose to do something active like mini-golf or visiting a state park. One fun idea is visiting a ceramics studio and creating or painting pottery. 
  5. Keep up your household and landscape. Everyone wants a beautiful and clean home. So try staying organized and keeping up with daily cleaning and organizing. You can try planting new flowers, washing the car, or repainting the front fence. 

***

Now that you have some ideas for staying active and burning more calories, you can start adding more NEAT into your daily life and start burning an extra 330 to 700 calories each day!

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This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

 

Topics: staying active exercise at home weight loss calories hydration weight management exercise at work workplace fitness

A NEAT Way to Burn More Calories (Part 1 of 2)

Exercising regularly is great for improving health and wellness. Exercise can help relieve stress and feel good about ourselves. However, some people are finding that exercising regularly is not helping them lose the unwanted weight that most of us carry. How can that be?

Who Has Time for 60 Minutes of Cardio Per Day?

While exercise is essential for health, you can’t rely on it to be your sole calorie-burning tool. According to “A NEAT(Non-Exercise Activity Thermogenesis) Approach to Weight Loss,” written by Fabio Comana, “We need to burn 2,000 calories each week through physical activity in order to lose weight.” That would equal about 286 calories each day. That may seem like a small number, but in reality it is quite large. You would need to complete about 60 minutes of cardio each day of the week. 

If you are willing to put in the work, you will be successful. However, most of us have other responsibilities that can limit our time in the gym or exercising. So how are we going to burn the excess calories that we are not burning through exercise? 

ThinkstockPhotos-80966263Most of the calories you burn per day happen throughout the entirety of the day, from when you wake up to when you go to sleep. So what if you increase the calories you burn throughout the day, as well as exercising about three days per week, to help you achieve your weight-loss or weight-management goals?

Factors That Affect How You Burn Calories

Recently a research article written by James Levine discussed the idea of NEAT. In Levine’s article, he defines NEAT as “the energy expenditure of all physical activities other than sporting-like exercise.” This includes everything that you do during the day that does not include your planned exercise sessions. In order for us as a population to burn more calories throughout the day, we need to increase our non-exercise activity. 

According to Levine, there are different factors that play a huge role in the amount of NEAT an individual can achieve throughout the day. Following are two major factors that can affect how NEAT a person can be. 

Occupation: If your job requires you to sit for most of the 8 hours you are there, you will have a lower NEAT for that day. Now if your job requires you to stand, walk, and lift throughout the day, your NEAT will be higher than the person who sits at work. This factor may be out of your control, but in a follow up blog, I will provide a few fun ideas to help you achieve more NEAT in the workplace. 

Leisure time: After work, if you are more likely to sit and watch television until you go to bed, your NEAT levels will remain relatively low. However, if you decide to clean the house or mow the lawn after work, your NEAT will be higher for the day. In the follow up blog, I will also provide you with a few fun ideas to do during your leisure time that will help increase your overall NEAT. 

The impact of increasing your non-exercise activity is huge for your health and weight loss or maintenance. Levine’s article concludes that NEAT can burn an average of 330 calories per day in healthy individuals, and up to nearly 700 calories per day in others. That is a huge difference and could be the deciding factor in your weight-loss goals. 

Keep an eye out for the second part of this blog, where I will provide you with 10 ideas for how to be more NEAT during the day. Stay tuned!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: cardio staying active weight loss calories weight management workplace fitness

Top 5 Nutrition Apps for Health and Wellness

ThinkstockPhotos-469002238Sometimes you need a little help when it comes to your nutrition and diet choices. Even though we think we know what to do when it comes to our diet, it can be helpful to have some extra assistance with tips, tracking, and suggestions. There are thousands of apps out there that you can easily download to your phone.

I have searched through many nutrition apps and found the top five that you should definitely use to help with accountability to your wellness and weight-loss goals.

eaTipster

eaTipster was created by the Dietitians of Canada, and it delivers daily healthy eating tips to your mobile devices. The app addresses common food and nutrition questions and concerns, and provides tips to increase healthy eating, support a healthy weight, and fight chronic disease. You can add tips to your favorites to read them later. Then you can share the tips with friends via Facebook, Twitter, email, and text. One nice perk of this app is you can set daily reminders to receive the tip at a time that fits your routine. 

MyFitnessPal

MyFitnessPal is a community-oriented site designed to help you lose weight and track fitness goals. The mobile apps let you keep these features at your fingertips wherever you are. You can input or edit your goals, enter your caloric intake (food) and output (exercise) on the go, and add new food data to the library if it doesn't already exist. There's also a progress screen that lets you track your weight and view a graphic representation of how you're doing as you work toward your goals. 

The food database includes over 5,000,000 options and is one of the few free food tracking apps that is this easy and user friendly. Due to its popularity, you can sync MyFitnessPal with other devices and apps such as FitBit, Jawbone Up, and Garmin. The recipe importer allows you to go to any recipe on the web and easily import it and track it. One of my favorite components of this app is that it tells you more than just total calories. You can easily track your sugar grams, calcium, iron, and other vitamins and minerals to guarantee you are getting your needs met.

Fooducate

Fooducate helps you shop and eat healthily by allowing you to quickly pull up nutritional information about food products from barcodes, as well as by helping you make sense of nutritional labels. Fooducate displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as healthy alternative suggestions. If you cook your own meals or eat out, you can also manually enter a meal's nutritional information. In addition, the app also doubles as an intake, calorie, and exercise tracker. This app easily allows you to see what extras are in foods such as added sugars, food colorings, artificial sweeteners, and more, which can be challenging to know without reading every single ingredient. 

HealthyOut

The HealthyOut Healthy Meal Finder app helps you stay on track even when you're going out or ordering delivery. The app helps users find healthy restaurant dishes and prepared grocery items nearby, and supports a wide variety of diet plans. The app comes with a wealth of diet and food filters, allowing you to filter by cuisine, ingredients, or type of dish. You can also view detailed nutritional information on each meal where available. It's a great option when you don't have the time to prepare a healthy meal of your own. The popular “Not a Salad” feature allows you to find a dish that can be just as healthy as the typical salad. HealthyOut is great if you travel a lot or just want to know the best options at your favorite neighborhood restaurant choice.

My Nutrition Coach

My Nutrition Coach is a new app launched by NIFS that allows users to record their food throughout the day and automatically build a daily profile of their diet. The app platform uses photo journaling and meal and exercise input to make tracking quick and easy. At midnight, the profile is passed to my dashboard, where I provide evaluation and feedback on that 24-hour timeline. The information is private, secure, and convenient. Members will receive an email when their daily response is ready for viewing. Users are encouraged to login to the website or app to view responses and graphs that detail their personal ratings and progress.

Your NIFS dietitian will supply you daily feedback, suggestions, and information in the form of handouts and videos based on your daily profile. All you need to do is snap a photo of your meals.

Any one of these apps are sure to help you stay on track with you fitness and nutrition goals. Download one today and get started!

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What did you eat today? Don’t underestimate the role that proper nutrition plays in your health and fitness. Contact Angie Scheetz ascheetz@nifs.org or call 317-274-3432 to find out more about the My Nutrition Coach app. 

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This blog was written by Angie Scheetz, RD, Wellness Coordinator at NIFS. To find out more about the NIFS bloggers click here.

Topics: fitness nutrition weight loss calories accountability technology