Wellness Blog

I stick with my diet all day long until I get home in the evening. My willpower seems to deteriorate then. What can I do here?

Tue, 17 Jul 2007 11:08:00 EST

Many people ?behave well? during their routine of classes and work. When you get home at night, there is plenty of time to do damage to your diet plans. Some use eating as an activity to 1) have something to do, 2) help to de-stress (some find the repetitive motion of eating to be relaxing), or 3) just feel good because they ?deserve? it. This whole willpower strategy is not useful, particularly if you are only dieting and not exercising. Practicing relaxation techniques- maybe in the car before entering home- can help you to relax and remember your goals before you turn to food. A quick and easy relaxation technique is deep breathing. It is recommended to do an 8-count breath (for most people) inhaling for a count of 8 very slowly, then fully exhaling. Repeat for about 5 times or until you feel relaxed.

I find myself eating without realizing it. How can I control my "mindless" eating?

Tue, 17 Jul 2007 11:07:00 EST

One of the best ways to help control eating habits is to keep a journal of everything you eat. This means that you need to record every bit of food (including condiments and sauces) and drink that you consume. It may also help to note the time of day, what you are doing, and what you’re feeling when you are eating as well; this may help you to notice certain patterns that may be present in your eating such as turning to food when you are stressed or upset. Once you are aware of when you are more likely to eat and what’s causing you to turn to food, you’ll be able to plan for some alternatives to eating. Instead of mindlessly snacking at lunchtime, try calling a friend or going for a walk. If you find that you munch on ingredients while you cook, try chewing on gum. The key is knowing what triggers your eating and planning ahead to combat it. The key to keeping a journal is that it keeps you accountable ? even better, if you have a friend who is willing to be your partner you can share logs and reward each other?s successes.

My family eats out a lot; how can we make good choices at a restaurant?

Tue, 17 Jul 2007 11:07:00 EST

There are several options for making healthy choices when eating out. One is to check the Internet to see if the restaurant has a menu posted online. This allows you to pick out healthier options ahead of time, and limits the likelihood that you’ll make impulse decisions that might not be so good for you once you get there. Another strategy is to ask for a to-go box when your meal is first brought to the table and immediately setting half your entrée aside. This may seem a bit awkward if you are with friends or family, but it is a common request. Most restaurant portions are enough for more than one meal, and this will allow you to eat less at one serving and have some left over for the next day. Thus, you can save calories and money while still going out for dinner!

Sometimes I am so tired after work/school that I cannot motivate myself to do anything active, what can I do in those situations?

Tue, 17 Jul 2007 11:06:00 EST

The easiest thing to do in those situations is to motivate yourself into going for 10 minutes. Once you get going, you will often notice yourself feeling better and maybe you?ll complete the workout. Even if you do a shorter session, you?ve shown good commitment by overcoming a barrier and you have continued your new habit.

I get frustrated when I don't see results quickly, and therefore I don't stick with a program for long. What can I do?

Tue, 17 Jul 2007 11:06:00 EST

It can be very frustrating to put a lot of effort into weight loss or fitness programs and not see immediate ?results?. But what exactly are you expecting to happen? We all want quick results but often we overlook the things that happen every day when we are active and eat healthy. You will begin to notice your new habit helps reduce stress, improves your mood and sleep, and gives you a sense of personal accomplishment. The ?results? advertised on TV and with expensive diet supplements are simply not common. The important thing to remember is that being active and eating right is key to good health, regardless of weight. So though you may not be able to see your heart getting stronger and your risk of diseases such as type-II diabetes decreasing, you’re still doing great by your body when you work out. The key is that if you can stick with a new program for 8-12 weeks, you?ll begin to improve your fitness and feel more confident in your ability to stick with it. So don’t let slow progress get you down – celebrate all small successes and build on those positives. Don?t let your success be defined by someone else?s unrealistic expectations.

How exactly do I fit exercise into my busy schedule!?

Tue, 17 Jul 2007 11:05:00 EST

If you have already decided that exercise is a priority for you, then more than likely there is time in your schedule – it just may take some extra tweaking to figure out how to work exercise into a busy routine. Try using a planner to schedule workouts into your day like you would a meeting or appointment. And remember, exercise can be accumulated in small bouts throughout the day, so scheduling in three 10-minute walks during the day can be as effective as one 30-minute session. Another strategy to try is to pack your gym bag the night before and place it in your car. This will give you no excuse not to hit the gym after work or school, and you won?t have to return home to change first. Put small reminders for yourself around your kitchen or bedroom ? these can be quotes, goals, pictures, or your workout calendar. These simple reminders will help you remember to stick with your goals. Finally, if you have a busy family life, try working exercise time into family time. Plan walks or bike rides with the kids so that you’ll all get to spend time together and be active simultaneously.

I just don't have time to work out!

Tue, 17 Jul 2007 11:05:00 EST

Let?s face it, we all have the same hours in a day (24) and week (168) and for the most part we choose how to spend it. It?s easy to make the excuse that ?I don?t have time? but we always find time for the things that are important to us. So before you jump into a new exercise routine or diet plan, think about why you are doing this and what you expect to get out of it. Research has shown that if you prepare well and plan to encounter barriers along the way, you will be more successful at sticking with a new program. Your health is something that affects your performance in school, work, and family life ? if you prioritize your health and plan activities into your weekly schedule you will be surprised how much better you will feel.

I don?t know what to do when I go to the gym / rec center ? there are so many machines and everyone is more fit than me! What do I do?

Tue, 17 Jul 2007 11:04:00 EST

There is no doubt that most commercial gyms cater to a particular audience, and the types of machines can really vary across facilities. Fortunately, every location should have qualified staff to help get you started. It might help to ask for a few personal training sessions to get your oriented if you are comfortable. If not, try going during times that are less crowded when you might feel comfortable and ask a SRC fitness staff member to show you around a couple times. Remember that if the gym is not for you, find another activity that will help you reach your goals. Don?t allow this situation ? or any other barrier ? deter you from your health goals.

I don't like to exercise. What do I do?

Tue, 17 Jul 2007 10:58:00 EST

While some people enjoy working out on a treadmill or some other piece of equipment, there are plenty of us out there that would rather do anything but spend time in a gym. The good news is some of your favorite or routine activities can probably be counted as part of your daily physical activity, including walking the dog, taking stairs at work, gardening, and housework. In addition, some people find that exercise is more enjoyable when they listen to music, read a magazine, or talk with a friend while they are active. So try getting to the gym with a buddy or a good book the next time you want to work out! If you are just starting out, try going for 10 minutes and build your way up to about 30-60 minutes a day on most days of the week.

How much water should I drink a day?

Mon, 09 Jul 2007 14:25:00 EST

Your hydration level greatly affects your workouts, appetite, and your recovery time. It is recommended to take in at least 8, 8 ounces of water a day; however, many individuals who are physically active take in between 80-128 ounces of water daily.