Rewarding Yourself is Rewarding!

Boy, it feels good to accomplish something! Think about the pride & satisfaction of seeing your hard work pay off... But, when working towards big goals, it can be easy to get bogged down or lose your drive.

Try breaking down bigger goals into smaller, achievable parts. Celebrating those smaller milestones can recharge your motivation & help you proceed.

Many celebrations involve splurging on food. However, when your goal involves weight loss, health, or fitness, food rewards can start undoing your hard work. So, consider some of these other ideas:
- Today Show's Celebrate Your Mini-goals with Non-food Rewards
- Anytime Fitness's 41 Awesome Non-food Rewards for Weight Loss
- Food Network's How to Reward Kids (The Healthy Way) (also for kids at heart!).

When choosing a reward, remember to make it comparable to your goal (i.e., small goal = small reward). Search our blog (left sidebar) for help in setting SMART goals.

Music's Many Benefits

Legendary musical artist Eric Clapton said, “For me, there is something primitively soothing about this music, and it went straight to my nervous system, making me feel ten feet tall.”

Science shows that he's on to something... Music has a lot of health benefits including:
- lowering stress, anxiety, blood pressure, & perceived pain levels while also
- improving sleep, mood, attention, & various exercise measurements.

Read more amazing facts about music's impact at:
- USA Today's 20 Surprising, Science Backed Health Benefits of Music
- HealthyChildren.org's Music & Mood.

With so many choices, how do you choose your tune? There is no exact, one-size-fits-all answer. Consider your situation, personal preferences, & goals. For more factors, check out:
- Prevention's The Best Music to Heal You
- WebMD's Music & Your Workout
- HelpGuide.org's 12 Ways to Reduce Stress With Music

Remember to be cautious when setting the volume & take extra care while listening to music around traffic.

Happy listening!

Chew It Just a Few More Times...

Have you ever wondered how all your little credit charges could add up to that big bill? Weight gain isn't much different. One hundred calories here, a few hundred calories there... It doesn't seem like much at the time. But, it can easily sneak up!

Flickr.com

Painless tips:
- Eat more leisurely by scheduling more time.
- Savor the food by enjoying the smell, taste, & texture.
- Use smaller utensils & plates.
- Put utensils down between bites.
- Chew food more thoroughly.
- Continue to assess whether you're still hungry.
- Leave a bite or two on the plate.
- Beware of distractions while eating.
- Have a plan for dealing with negative peer pressure.


For more info, check out:
- Reader's Digest's Lose Weight by Eating Slowly &
- WebMD's Slow Down, You Eat Too Fast.

2014 WLC Weigh-Outs Start Today!

If you have any questions, please:
- go to the WLC Events page or
- contact the Weight Loss Challenge team at 252-492-7915.

Please note that our blog will continue with weekly posts to support your healthy lifestyle choices.

Is Sleeping Overrated?

An Irish proverb has long said, "A good laugh & a long sleep are the best cures in the doctor's book." Research is showing how true this is... We are just beginning to understand the true importance of sleep. A lack of sleep can contribute to:
- weight gain (or difficulty losing weight);
- more accidents & injuries;
- lowered immunity;
- trouble concentrating, deciding, & remembering;
- being moody & have trouble handling stress; etc.

While everybody is different, experts recommend that most adults get between 7 - 9 hours. (Insert gasps, eye rolls, & exasperated sighs.) Even shortchanging yourself by an hour can impact how you feel & perform.

Sleep quality is equally important, though. Behaviors such as:
- what we eat or drink;
- our sleep hygiene (temperature, noise, darkness, etc.);
- physical activity levels; etc.,
can influence how we sleep.

For more info, check out:
- HelpGuide.org's How Much Sleep do You Need? (includes signs & symptoms, myths, recommendations by age, sleep stages, tips, etc.)
- Mayo Clinic's 7 Steps to Better Sleep
- National Sleep Foundation's Sleep IQ Quiz.

Healthier Eating: A How-To Guide

Many people say they want to eat healthier... But, they often complain that they don't know how or that it's too hard.

Avoid biting off more than you can chew by checking out these websites! [Pun intended ;).]
- WebMD's Healthy Habits: Better Eating Resolutions (slideshow)
- HelpGuide.org's Easy Tips for Planning a Healthy Diet & Sticking to it
- Centers for Disease Control's Healthy Eating for a Healthy Weight
- ChooseMyPlate's Healthy Eating Tips

Restaurant Reboot

Cooking your own food offers many benefits including the ability to choose healthier ingredients & preparation methods. (Restaurant foods tend to be higher in fat, salt, sugar while lower in whole grains, fruits & vegetables, low-fat dairy, etc.)

However, eating out occasionally doesn't have to derail your health or weight goals. Here are some tips:
- If available, consider the nutritional information. (It might be online, hanging up, printed in a brochure, or listed on the menu or menu board.)
- Restaurants portions are often much bigger! So, remember portion control.
- Without even realizing, drinks can add lots of extra calories. Limit the sugary or alcoholic beverages you consume.
- Learn how to decipher "menu-speak" (e.g., is sauteed or lightly crispy a healthy choice?).
- Request substitutions (e.g., fruit instead of fries; dressing on the side; less, light, or no mayo; etc.).
- Be cautious of restaurant freebies (e.g., chips & salsa, breadsticks, etc.).

For more detailed tips & ideas, check out:
- American Heart Association's Dining Out (tips for choosing & ordering from restaurants; deciphering menus; etc.)
- Cooking Light's Eat Healthy While Dining Out (healthy breakfast, lunch, snack & drink recommendations; etc.)
- Choose My Plate's Tips for Eating Healthy When Eating Out (list)
- WebMD's Healthy Eating When Dining Out (slideshow)

In vs. Out-- Does Diet or Exercise Make a Bigger Difference?

Are you frustrated with the amount of weight you have (or haven't) lost so far? Losing weight can feel complicated & confusing at times.

We've already talked about the basics of weight loss & maintenance-- including making healthy food choices, right sizing our portions, & being physically active. Some studies have indicated that calorie reduction (either through portions, choices, or both) may help increase weight loss more than just exercise alone.

Please remember:
- We can easily undo a good workout with our food choices. For example, a 200lb person might burn about 250 - 275 calories in an hour of walking (2.0mph) or bowling. However, a "reward" of a small order of fries or a large sugary drink can easily wipe out their hard work in far less time!
- Regular physical activity is an important part of a healthy lifestyle. It burns calories, manages stress, improves mood, leads to better sleep, & reduces our risk of or helps treat many chronic health conditions. All of these factors can impact weight loss or maintenance efforts.
- Most people who successfully maintain significant weight loss use a combination approach (e.g., almost all National Weight Control Registry participants modified food intake & remain physically active).
- Severe calorie restriction or excessive exercise can be counterproductive.

For more info, check out:
- WebMD's The Truth About Exercise & Your Weight
- Harvard School of Public Health's Exercise & Weight
- Mayo Clinic's Which is Better for Weight Loss?
Or, review our past posts about related topics.

Overcoming Fitness Obstacles

Since we're discussing obstacles, people find plenty of reasons to be inactive. Common ones include:
- lack of time,
- too tired,
- don't know what to do,
- pain (before, during, or after),
- not getting desired results,
- don't like exercising or sweating, etc.

Here are some ways to beat your excuses!
- Remind yourself of why you're being active.
- Figure out your obstacle(s) & how to overcome.
- Find activities you enjoy.
- Try something new.
- Be realistic in goals & expectations.
- Involve friends, co-workers, neighbors, or kids. Music may help, too!
- Schedule & treat it like an appointment. (E.g., what happens if you don't go to work or the doctor's office?)
- Research online for ideas (via reputable sources). Or, consider seeking expert advice.
- Remember that light to moderate physical activity can help improve energy, sleep quality, mood, & stress levels; reduce or prevent pain; help manage some chronic health conditions; etc.

For more tips, check out:
- Mayo Clinic's 7 Benefits of Regular Physical Activity
- WebMD's The Top 6 Exercise Excuses & How to Beat Them
- WebMD's 10 Workout Secrets From the Pros
- WebMD's 10 Ways to Boost Your Exercise Motivation
- Georgia State University's Exercise Adherence (includes a sample exercise contract at the end)
- The Nest's The 10 Biggest Fitness Mistakes That Are Making You Fat
Or, search our blog for past articles & links! (It's on the left sidebar.)

** For safety, please change physical activity slowly. If you're experiencing any health issues, consider discussing with your healthcare provider in advance. **

Creating Cheap, Healthier Meals

Last week, we started discussing how to eat healthier. However, a common complaint is the cost. Does healthier eating really cost a lot more or just feel that way?

According to Reuter's Health, a Harvard study found it only costs an extra $1.50 per person per day to eat healthier. Some people can "find" this extra money by re-prioritizing. However, the study authors acknowledge that even this small amount can be taxing on very tight budgets.

So, here are some money saving tips... (because who doesn't like saving money while eating healthier?!?).
- Look for sales, use coupons, &/or price shop. (There can be big price differences from store to store. Or, try a farmer's market or Community Support Agriculture program.)
- Make a list & stick to it.
- Don't shop when hungry.
- Choose in season vegetables & fruits (or consider frozen or canned varieties).
- Buy what you need & use what you buy.
- Store foods properly to extend quality.
- Keep a well-stocked pantry.
- Consider buying generic products.
- Add in healthy but cheaper items (like beans, brown rice, whole grain pasta, etc.) to supplement meat.
- Learn cooking techniques to improve cheaper cuts of meat (e.g., crockpot, marinate, etc.).
- Avoid buying convenience foods. (Although, sometimes the cost is worthwhile...)

For more details, check out:
- ChooseMyPlate's Better Eating on a Budget
- EatingWell's 6 Simple Changes That Could Help You Save $2,997 a Year
- EatingWell's 13 Cooking Tips to Save You Money
- US News & World Report's 5 Secrets of Frugal Grocery Shoppers
- MSN Money's How to Eat When You're Really Broke.