Stick to Your Resolutions

Every year when January rolls around, roughly one in three Americans resolve to better themselves in some way. Unfortunately, a much smaller percentage of people actually make good on those resolutions. In fact, only about 46 percent of people are still on target with their resolutions six months later. Try these tips to keep you motivated. 

1. Clearly define your goals. Many people make big goals in the spirit of New Year’s, but the key is to make goals that are specific, measurable, achievable, relevant and time-bound. The first step to behavior change is to clearly understand what “it” is.

2. Track your progress. Measurements of your progress will be a source of motivation as you reflect on where you started and where you are. They can also help you identify plateaus so you can adjust your efforts if needed.

3. Have patience. Make sure your goals are realistic and realize that progress is never linear. Making lasting changes takes time. 

4. Publicize your goals to friends and family. Announcing your resolutions and getting the support of those close to you increases the odds of achieving your goals. 

5. Put it on your schedule. Make your goals a priority and schedule them on your calendar. If fitness is your goal, schedule your workouts. It you want to de-clutter and reorganize, schedule clean out time. Think of these time blocks as important appointments. 

6. Stop “all or nothing” thinking. The difference between doing something rather than nothing is huge. Any effort towards your goal is better than no effort. 

Bottom Line: As you make your resolutions for 2017, remember to put a plan in place to help you achieve your goals. While it is great to make big goals for yourself, remember to celebrate the small victories along the way. Here’s to a happy and healthy New Year!

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Transform Your Environment to Slim Your Waistline

As human beings we constantly make decisions around what to eat and how much. Senses, emotions, expectations and beliefs are all involved in this process – and so is our environment. Packaging, plate size, visibility and convenience are environmental factors that affect our consumption in and out of the home and often lead to mindless overeating.

By eliminating kitchen clutter, creating a comfortable eating environment and improving aesthetics, mindless eating may become more mindful. Sitting at a table by a window rather than in front of a television screen and serving meals on smaller plates allows for and encourages mindful, intuitive eating.

One study found that volunteers ate 44 percent more calories from snack foods when offered in a clutter-filled kitchen compared to when offered in a clean kitchen. Keeping less nutritious snacks on a high, inaccessible shelf and taking a handful rather than the whole bag can decrease mindless eating. A bowl of fruit should be kept on the counter in an obvious place at all times to encourage healthier snacking. Brian Wansink, author of “Slim by Design,” states “I keep my fruit bowl next to my car keys so I can grab a piece when I head out the door.” Another study found that serving small slices of apples or offering free clementines to customers upon entering a grocery store will encourage them to buy 30 percent more produce.

Bottom line: Healthy eating isn’t about having willpower, instead, it is often about making the healthy choice the easy choice. Assess your environment and your eating habits. Have pre-cut fruit and veggies ready in the fridge, de-clutter your kitchen table so you have a pleasant place to enjoy your meal and place less healthy treats out of sight to avoid impulse eating. These small steps can make eating healthier feel effortless.

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Hydrate for a Healthy Weight

You’ve probably heard the recommendation to “drink more water” before -- whether you are trying to lift your mood, manage your weight, improve your productivity, boost your athletic performance or just feel better overall, experts agree that staying well hydrated is key. Numerous studies have documented the effect of dehydration on physical, emotional and mental health, however, the research on hydration status and weight control has been mixed, in part, researchers say, due to the way hydration is being measured. In a recent study, researchers looked beyond water intake to assess the relationship between inadequate hydration and obesity, and their findings may have you running to the water cooler.

In the past, researchers examining this topic have used water consumption as the means to measure the level of hydration. The trouble with this method is that many factors impact the amount of water each individual needs to stay hydrated, including climate, activity level and body size. Therefore, water intake alone is not the best predictor of hydration status.

The limitations of this method led researchers to look at this topic in a new way, using concentration of water in urine, known as urine osmolality, to measure hydration. Urine osmolality more effectively measures hydration as it accounts for water acquired in food and other beverages and is not subject to recall bias by participants. The researchers used a sample from the National Health and Nutrition Examination Survey (NHANES) 2009 to 2012 that included data from nearly 10,000 adults. The findings revealed that inadequate hydration was associated with higher body mass index (BMI) and obesity among adults. Overweight and obese individuals needed more water to stay hydrated than those who were not overweight.

Bottom Line: More research is needed on the relationship between weight status and hydration, but we do know staying well hydrated has benefits that reach far beyond weight management. Not sure if you are getting enough fluids? One straightforward way to tell is if you feel thirsty. While this may seem like an obvious tip, people often confuse thirst symptoms with hunger or general fatigue. Having a dry mouth or feeling run down and less alert are symptoms of thirst. Urine color is another way to tell hydration status; dark yellow urine indicates it is time to drink up.

While water is best for hydration, don’t forget about water-laden foods such as cucumbers, celery, watermelon, raw broccoli and carrots, plums, apples and peaches. Not only are fruits and vegetables packed with water, they also pack in the nutrients for very few calories, an all around win!

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Executives Improve Health with Innovative Wellness Program

One of the six essential pillars of a successful, outcomes based wellness program is multi-level leadership support. As noted in the Harvard Business Review article, "What's the Hard Return on Employee Wellness Programs", employees won't buy into a program that's just about money. However, if executives make time for healthy behaviors, workers feel less self-conscious about taking a fitness break or signing up for a wellness seminar during working hours.

Wellness Workdays created an innovative program for senior leaders who wanted to make an investment in their own health and set an example for their employees.

The infographic below outlines their improved healthy behaviors and overall results within this 10-week program. Not only did the senior managers improve their health, they helped to shape and support their employees' wellness efforts.

Small Amount of Weight Loss, Big Payoff

“I want to lose a lot of weight, fast.” This widespread desire helped the weight loss industry rake in 6.3 billion dollars in 2015. While quickly shedding pounds may be appealing, it is often unsustainable. Additionally, this mindset does not encourage the celebration of achieving modest weight loss goals, even though research shows that reaching smaller goals can have a big payoff. In fact, recent research demonstrates that losing five percent of body weight can have a profound impact on your health.

Researchers randomly assigned 40 obese adults to either a weight maintenance program or a weight loss program with the goal of losing 5, 10 or 15 percent of their body weight. The researchers looked at whole body, organ systems and cellular systems before and after weight loss. The 19 individuals in the weight-loss group who were able to lose at least five percent of their body weight produced more insulin, increased their insulin sensitivity, and decreased total body fat and fat in the liver. These significant changes indicate the benefits of modest weight loss -- a five percent change may lead to improved heart and liver function and a lower risk for developing type 2 diabetes. Nine of the study participants continued to lose weight until reaching 15 percent weight loss; these participants did benefit from further improvements in insulin sensitivity in muscle tissue.

Bottom Line: While it may be tempting to set big weight loss goals, aiming to lose too much, too quickly can end up being discouraging and unsustainable in the long term. Set yourself up for success by aiming for smaller, achievable amounts of weight loss and reap the health benefits. Reaching five percent of weight loss -- 10 pounds instead of 20 pounds, for example -- can reduce your risk for chronic disease. Don’t forget to celebrate your progress along the way -- no matter how big or small it is. Every step you take towards a healthier lifestyle is one more step towards a big health payoff. 

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Counter the Qualms of Sitting

Long periods of sitting are linked to an increased risk of diabetes, heart disease, obesity, kidney disease and premature death.  Numerous studies confirming the negative health effects of sitting are urging Americans get up from their desks, but what sorts of activities will help decrease health risks?  

A recent study analyzed data from the National Health and Nutrition Examination Survey to determine whether standing, instead of sitting, helps decrease the negative effects of sitting.

The study found that standing or “low-intensity activity” alone did not decrease the risk of premature death. The key to decrease risk may be simply walking around. Walking for at least two minutes every hour helped reduce mortality risk in men and women.

Bottom line: The study utilized a strictly observational data set which means that the results do not prove causation. Study findings show that there is an association between walking instead of sitting and reduced mortality risk. Regardless, there is a wealth of research proving the negative health effects of sitting for long periods of time. Additional benefits of walking around the office include an increase in calorie burn during the day, which can help with weight loss and maintenance.

Quick tip: Set a calendar notification on your computer or phone every hour to remind you to take a two-minute walk around the office or even outside. 

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Manage Your Weight with Yogurt

Yogurt and other dairy products have recently been making quite the buzz in the world of health and nutrition. One day you might hear that full fat milk and high sugar yogurts contribute to obesity, while the next day you hear they are the key to maintaining a healthy weight. The truth is that yogurt itself might be unique from other dairy products and, depending on which kind you choose, could be quite beneficial to your health.

A team of researchers summarized a number of studies that demonstrated the benefits of yogurt. Yogurt is processed differently than milk and cheese; nutrients like B vitamins, protein, riboflavin, calcium, potassium, magnesium and zinc are all more heavily concentrated in yogurt than in other forms of dairy. Studies showed that those who eat yogurt on a regular basis tend to have an overall healthier diet than those who do not consume yogurt. Yogurt also contains probiotics, which research shows may play a major role in healthy digestion and immunologic function.

Several previous randomized control trials demonstrated how yogurt influences weight loss. In one study, researchers divided 34 obese participants into two groups: the intervention group consumed a 6-ounce serving of yogurt three times a day while the control group consumed a 6-ounce gelatin placebo three times per day. Both groups followed a calorie-restricted diet. The yogurt intervention group experienced a 33 percent greater weight reduction than the other groups, as well as a 60 percent greater loss of body fat mass.

So what is it about yogurt? Researchers believe it might have to do with the bioavailability of nutrients in yogurt. Calcium, which is also more concentrated in yogurt, may play a role in reducing lipogenesis and overall weight gain. A high protein yogurt is a great filling snack that may help prevent overeating at meals.

Bottom Line: While the benefits of yogurt are still being explored, there’s no shortage of evidence that shows consuming yogurt can promote a healthy weight. It is important to read your labels; fruit-flavored yogurts tend to be high in added sugar. If you’re looking for a filling snack, opt for Greek or Icelandic-style yogurts, which are higher in protein, helping you stay fuller longer. 

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Keep Track to Stay on Track

Would you like to make the most of your weight loss efforts? Keeping a food diary and tracking exercise and weight loss progress are techniques that have been around since the 1970s and are known to be beneficial in helping people lose weight. With the introduction of computer and smart phone apps and wearable tracking devices, there are many ways to monitor your food choices and progress, in addition to good old paper and pen. Emerging research published in the Journal of the Academy of Nutrition and Dietetics offers some strategies and solutions to ensure that your weight management journey is a successful one.  Keep these three things in mind:

Your Lifestyle

The kind of system you use to monitor your lifestyle changes is not what is important but rather that you use some kind of system at all. Whether you choose a smartphone app to track your progress, a computer program or website, or a paper and pencil food diary, make sure it is a choice that reflects who you are and how you operate in the world. If you are on your cell phone constantly, a smartphone app might work best for you. If you’re at your home computer 24/7, then look for a website or computer program that suits you. If you’re not computer or technology savvy, then a notebook and pen may be the right approach. Wearables are also great for tracking your activities and decreasing sedentary activities, although they should be coupled with some other type of food monitoring system to be most effective.

Consistency

Researchers looked at several different studies, and the consensus is clear—greater adherence to self-monitoring habits consistently resulted in greater amounts of weight lost. Those who regularly and frequently recorded their food choices, activities and weight had better success at losing weight and keeping it off.  Although there are some studies to suggest that an app on a mobile device is the most convenient, and therefore the most likely to see continued use, remember that the best approach is the one you’ll use most consistently.

Support 

The most successful outcomes studied involved participants who not only monitored themselves but had some type of support. This support can come in the form of feedback from a mobile device, support of peers in a group or online network, email reminders, or a personal response from a dietitian or other weight loss coach. Whether it’s a simple “thumbs up” or something more, the support you get from others helps keep you motivated and on track. 

Bottom Line: No matter how you choose to do it, tracking your healthy lifestyle changes will enhance your chances of achieving healthy weight loss and maintaining it for the long term.  It doesn’t have to be tedious or complicated—it just has to get done!

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Stress Less and Lose Weight

How do you tend to cope when you’re feeling on edge? Talk to a friend? Go to the gym? Eat? A lot of us choose the third option. And when you emotionally eat, it isn’t likely you’re chowing down on fruit salad. Emotional eating is often linked to overconsumption of carbohydrate-dense foods, sweets and empty calories. Stress eating often occurs in restrained eaters or those who are dieting. A recent study examined whether individuals would have more success with weight loss while participating in a stress management program.

High levels of stress have been shown to be associated with higher body mass index (BMI) and larger waist circumference. A team of researchers sought to determine whether stress management coupled with dietary intervention would promote greater weight loss than dietary intervention alone. Low calorie diet restrictions often initially result in weight loss, but without stress management and behavior change techniques results are often unsustainable. The researchers divided 34 obese, middle-aged women into two groups. The intervention group was instructed to consume a low calorie, balanced diet during the 8-week study, while also participating in a stress management program. The control group solely consumed the low calorie, balanced diet with no help in stress management or behavior change. The participants undergoing stress management were exposed to muscle relaxation techniques, breathing exercises and journal writing.

Prior to the study, researchers assessed the women’s weight, as well as their typical eating behaviors, attitudes towards food and perceived stress levels. Results showed that at the end of the study, the participants in the stress management group lost an average of four times as much weight as the participants in the control group.

Bottom Line: While it is impossible to completely get rid of stress, undergoing a quality stress management program can facilitate behavior change and help you develop lifelong healthy habits and a positive relationship with food. This study reiterates the fact that dietary restraint alone is often not successful or sustainable. To assist with your weight loss goals, try surrounding yourself with other people who have similar goals and can offer support. Focus on positive lifestyle habits that can reduce stress such as sleeping seven to nine hours each night, meditating, unplugging from electronics at least one hour before bed, attending a yoga class a few times per week and keeping a stress journal.

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Strategic Snacking

Many people turn to popular diet trends to lose weight, but these fad diets do not work in the long run and often leave frustration in their wake. Strategic snacking throughout the day can support weight loss and weight maintenance. Unfortunately, typical snacks consist of simple sugars and saturated fat. When choosing your afternoon snack, make sure to grab one that is less energy dense and contains a multitude of nutrients, including protein.   

A recent randomized crossover study comparing yogurt, crackers and chocolate assessed if consuming a high protein yogurt snack would improve appetite control, satiety and reduce food intake at dinner in twenty healthy females ages 25 to 29. The study compared three 160-calorie afternoon snacks: high protein yogurt, high-fat crackers and high-fat chocolate. The participants consumed each snack in the afternoon for three consecutive days. On the fourth day of each pattern, the participants consumed a standardized breakfast and lunch, and the respective snack was consumed three hours post lunch.

The results indicated that consumption of each snack led to immediate reductions in hunger and increased fullness followed by gradual increases in hunger until dinner was requested. Consumption of the high protein yogurt snack led to greater reductions in afternoon hunger compared to the other snacks. Additionally, after eating the yogurt snack participants requested dinner at a later time and consumed fewer calories at dinner time compared to the other snacks. This study indicates that eating a high protein snack in the afternoon is one way to control appetite and control portions at dinner. 

Bottom Line: Eating more often can aid in weight loss if you snack strategically. Aim for an eating pattern that includes three nutritionally balanced meals with one to two healthy snacks daily. Focus on the quality of the foods you are choosing and incorporate nutrient dense foods including vegetables, fruits, whole grains and lean proteins.

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Eating Thoughtfully

Do you ever eat because you’re bored, tired or stressed? Do you ever eat quickly and end up eating way more than you wanted to without realizing it? Nearly everyone experiences these eating behaviors occasionally, but a study published in the Journal of Complementary Therapies of Medicine demonstrates the weight loss and food relationship benefits of becoming a more mindful eater.

The study involved ten adult participants categorized as obese with an average body mass index (BMI) of 36.9 kg/m2. By participating in a six-week Mindful Eating and Living (MEAL) training program, the participants were able to lose weight and score higher on measurements of awareness, observation and cognitive restraint. The program focused on teaching skills such as mindful meditation with eating, paying attention to hunger cues, and becoming aware of emotional and cognitive states associated with eating. Outcome measurements were taken at baseline, at the end of the six-week intervention and three months after the study as follow-up. Results were significant. Every participant lost weight; the average weight loss was nine pounds over the twelve weeks (creating an average BMI decrease of 1.3). An average decrease in C-reactive protein from 0.30 to 0.24 mg/dl was also demonstrated. C-reactive protein is associated with inflammation in the body and is often elevated in obese individuals. Psychologically, moderate to large decreases in stress, hunger, depression and binge eating were observed, indicating a healthier relationship with food was achieved among the participants.

Bottom line: This may have been a short study with a small population, but you can benefit from practicing mindful eating no matter what weight you are. As a busy individual, it’s easy to not pay attention to what you’re eating and how you feel. Not only can mindful eating help you be more in tune with hunger cues, it can also reduce stress eating and make your meals more enjoyable.

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Hot Topic: Vegetarian Diet

The vegetarian diet is gaining popularity given its proven health benefits. Many people are making a shift away from red meat and poultry and opting to include more plant-based proteins. As more and more people begin to make this shift in eating patterns, both vegetarians and non-vegetarians have questions about the safety and health benefits of this diet. In this article, the top questions are answered according to the position of the Academy of Nutrition and Dietetics.

What are the different types of vegetarians?

Vegetarians who consume plant-based foods and dairy products are known as lacto-vegetarians. Those who consume plant-based foods and eggs are called ovo-vegetarians, and those who consume both dairy and eggs are called lacto-ovo vegetarians. Vegans consume only plant-based foods; they exclude meat, poultry, dairy and eggs.

Do vegetarians need to take supplements?

Most people can meet all their nutrient needs on a well-balanced vegetarian diet. However, research shows some plant-based eaters, especially vegans, may need to supplement with vitamin B12 since there aren’t any adequate plant-based forms of this nutrient. Other nutrients to consider include vitamin D and iron. Vegetarians and vegans can get vitamin D from fortified orange juice, cereals and mushrooms, but a supplement is recommended if dietary intake is inadequate. Vegetarians can get iron from plant-based foods including beans, tomatoes, baked potatoes, soy beans and green leafy vegetables. Combining iron-rich foods with vitamin C-rich foods, such as broccoli, kale, citrus fruits and collard greens can help boost iron absorption.

What foods should vegetarians eat to get enough protein?

The Recommended Dietary Allowance of protein is 0.8 grams of protein per kilogram of body weight. However, research shows that protein in plant foods is not absorbed as readily in the body as the protein from animal foods. Thus, it is recommended that vegetarians and vegans aim to get one gram of protein per kilogram of body weight; this is about 68 grams of protein for a 150-pound adult. Plant-based protein sources include legumes, whole grains, nuts, nut butters, soy products and seeds.

Will a vegetarian diet lead to weight loss?

Research does show that vegetarians and vegans tend to weigh less than non-vegetarians and that a plant-based diet supports short-term and long-term weight loss.

There are many people following a vegetarian diet who do not lose weight or achieve a healthy weight. A healthy vegetarian diet is not as simple as excluding meat; a vegetarian diet should include plenty of fruits, vegetables, whole grains and legumes. Simply replacing meat with processed, refined vegetarian foods can harm weight loss efforts. For weight loss and weight maintenance, the focus should be on high-fiber, nutrient-dense foods.

Bottom Line: Overall, research shows that a vegetarian diet can be very healthy and may prevent chronic disease and promote a healthy weight. There is much more to a vegetarian eating pattern than simply excluding meat; a well-planned vegetarian diet that includes a variety of colorful plant foods is necessary to meet all nutrient needs. Those interested in following a vegetarian diet can read more information on www.eatright.org or work with a registered dietitian for a well-balanced plan.

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Make Your Resolutions Stick

Every year when January rolls around, roughly one in three Americans resolve to better themselves in some way. Unfortunately, a much smaller percentage of people actually make good on those resolutions. In fact, only about 46 percent of people are still on target with their resolutions six months later. Try these tips from a behavioral psychologist who specializes in behavior modification and motivation.

• Clearly define your goals. Many people make big goals in the spirit of New Year’s, but the key is to make goals that are specific, measurable, achievable, relevant and time-bound. The first step to behavior change is to clearly understand what "it" is.
• Track your progress. Measurements of your progress will be a source of motivation as you reflect on where you started and where you are. They can also help you identify plateaus so you can adjust your efforts if needed.
• Have patience. Make sure your goals are realistic and realize that progress is never linear. Making lasting changes takes time.
• Publicize your goals to friends and family. Announcing your resolutions and getting the support of those close to you increases your odds of achieving your goals.
• Put it on your schedule. Make your goals a priority and schedule them into your calendar. If fitness is your goal, schedule your workouts. It you want to declutter and reorganize, schedule clean out time. Think of these time blocks as important appointments.
• Stop “all or nothing” thinking. The difference between doing something and doing nothing is huge. Any effort towards your goal is better than no effort.

Bottom Line: As you make your resolutions for 2016, remember to put a plan in place to help you achieve your goals. While it is great to make big goals for yourself, remember to also celebrate the small victories along the way! Here’s to a happy and healthy New Year! 

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Exercise Positively Impacts Postmenopausal Women

Listen up, ladies! Is one of your New Year’s resolutions to exercise more in 2016? A recent study on the effect of exercise on body composition in postmenopausal women may provide all the motivation you need.

It’s no secret that exercise is good for you, regardless of your age. However, a recent study from the University of Massachusetts Amherst, which was presented at the annual meeting of The North American Menopause Society (NAMS), demonstrates that some types of physical activity have greater impact on body composition in postmenopausal women compared to premenopausal women.

On average, women who have reached menopause have higher BMIs, larger waist circumferences and higher percentages of body fat than women who have not gone through menopause. The good news is that postmenopausal women may have more control over their body composition than their premenopausal counterparts since their body is more impacted by light physical activity, such as walking or yard work. On the other hand, postmenopausal women also tend to be more impacted by sedentary behavior.

A total of 630 premenopausal women and 274 postmenopausal women participated in this study. Accelerometers were used to estimate the amount of time participants spent in various types of physical activity and sedentary periods. The data demonstrated that the postmenopausal women, on average, exhibited less total movement and more sedentary time throughout the day than premenopausal women. Also, as expected, higher total movement and physical activity were associated with a lower BMI, waist circumference and percent body fat, but not to the same extent in both groups. Light physical activity had a significantly greater positive impact on the body composition of postmenopausal women compared to premenopausal women. Researchers also found that sedentary behavior had a greater impact on waist circumference in postmenopausal women compared to premenopausal women.

Bottom Line: Regular exercise touts many benefits for women of all ages, including increased energy and improved bone density. As women go through menopause, physiological changes may lead to a decreased motivation to exercise. This study sends an important message that every little bit makes a difference -- especially as we age. And remember, a light, fifteen-minute workout is always better than not doing one at all.

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Countertop Clutter Contributes to Weight

Right now, wherever you are, stop and think about your kitchen. Can you picture what is sitting on your counter -- cereal boxes, loaves of bread, a bowl of fruit, a cookie jar, yesterday’s mail? A new study finds the food on your kitchen counter can relate to your weight.

In a recent study by Cornell University, researchers were able to predict a woman’s weight based on the types of foods sitting on her kitchen counter. The research team photographed over 200 kitchens in and compared them to their resident’s weight. Women who had a bowl of fruit on their kitchen counter weighed 13 pounds less than those who did not. Those who had cereal on their counter weighed 20 pounds more than those who did not and women who had soda on their countertops weighed 24 to 26 pounds more than those who did not. Past research has also shown that having clear counters, as opposed to cluttered countertops, can contribute to healthier weights.

Bottom line: We eat what we see because it is easy and convenient. A handful of food here and there may seem harmless, but calories add up fast! Try making healthier options convenient by simply putting them in plain sight. Swap your cereal boxes for a bowl of fruit or cut up veggies. Make sure to keep the treats and sweets out of sight, tucked away for special occasions. Out of sight, out of mind! 

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Wellness Is Not a Competition

“The Biggest Loser” television show has had a long run. It is popular with viewers who tune in weekly to watch the successes or failures of individuals who compete to lose weight by questionable dieting and exercise regimens. Initially, it may seem like a great idea to develop a weight-loss competition as part of your wellness program. As you can imagine, however, there is a lot that goes on during the program that is not captured by the cameras, and the show has caught the attention of health professionals who are concerned with the notion of weight loss as a competition.
 
While obesity is a known cause of many health-related diseases and conditions, employers who use weight loss as a reward or create weight-loss competitions, could be causing more harm than good. Below are four reasons that weight loss contests should not be held in the workplace as part of a worksite wellness program are:

There is a false assumption that in order to achieve optimal health, anyone with a BMI or weight above what is considered the ideal range should lose weight. While BMI and weight are important, other measures such as cholesterol, blood pressure, triglycerides, heart rate, lung capacity, bone density, and strength are also indicators of good health.

There is a misconception that if a person is determined enough they can lose weight and keep it off simply by eating less and exercising more. This way of thinking creates an unhealthy relationship with food, which can have damaging psychological effects such as self-loathing and depression and lead to eating disorders. 

The type of behavior encouraged by weight loss contests is unsustainable for long-term wellness. Restrictive eating and rigid exercise regimens require substantial time, energy and willpower and can be dangerous. Losing weight using inappropriate methods such as fasting, skipping meals and/or eliminating major food groups have proven to be unsuccessful methods to lose and maintain weight loss.

The weight cycle can become never-ending. Repeated weight gain and weight loss are both physically and emotionally harmful and counterproductive to well-being. The cycle can create self-loathing and leave employees feeling out of control around food.

Weight management is important for overall health so in order to have a meaningful impact, programs should be sustainable in the long-term. Programs should include both nutrition education and exercise initiatives. These efforts can help create positive feelings and the self-efficacy necessary for enjoying and sustaining healthy eating and regular physical activity. The ultimate goal shared by employers and employees is improved health, productivity and quality of life.

Wellness Workdays provides weight management programs for a number of employers. Our Nutrition for a Lifetime program consistently gets rave reviews from employees. We also offer a more comprehensive and targeted class for employees who are at risk for metabolic syndrome – a cluster of risk factors that puts individuals at a significantly increased risk for heart disease and diabetes. The Build a Better You program focuses on educating employees to make healthy lifestyle changes to reduce their risk of chronic disease and focuses on overall well-being, from nutrition and weight loss to stress and strength training.  

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Will Exercise Lead to Weight Loss Without Proper Nutrition?

Without a doubt, exercise improves one’s overall health; however, when it comes to losing weight, recent research has shown that relying on exercise alone is not enough. Eating the right foods and consuming the right amount of calories, contribute more to weight control than exercise, according to the New York Times article “To lose weight, eating less is far more important than exercising more.”

As an example, if an overweight woman consumes 1,000 more calories per day than she is burning, the fact that she exercises for 30 minutes each day and burns 300 calories still leaves her with 700 extra calories per day – and 4,900 extra calories per week – which will lead to weight gain. Exercise consumes far fewer calories than many people think. Thirty minutes of jogging or swimming laps might burn 300 calories but many people, fat or fit, can’t maintain a strenuous 30-minute exercise regimen every day. They could, however, achieve a significant reduction in calories by eliminating two 16-ounce sodas each day.

While we firmly believe that exercise should remain a part of everyone’s day as it has been proven to lower blood pressure, reduce mental stress, and improve outcomes in musculoskeletal disorders, cardiovascular disease, diabetes, pulmonary diseases, neurological diseases and depression, for weight control, a nutritional focus on one’s diet is what works best. Dieting is often viewed as a drastic and rigid change to daily food consumption and has a high risk of putting the pounds back on.  A more successful approach is gradual change to one’s daily diet, done in a more sustainable, nutritious way. The challenge is to make healthy, dietary changes versus simply adding more exercise once metabolism slows and the desire to eat more increases.

Wellness Workdays works with a number of employers to provide its Nutrition for a Lifetime program to employees. The program focuses on building a foundation of basic nutrition knowledge, developing healthy eating habits and making small changes that lead to sustainable weight loss. We have helped employees achieve weight loss and reductions in BMI while also reducing their health risks for medical conditions such as hypertension.

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