Dieting
Gone are the days when getting weight loss support meant traipsing up to your local club and standing in line to be weighed. You can now access more tailored support by taking advantage of the internet for tools and forums (or even checking online menus for nutritional information before heading out to eat), watching healthy living and exercise programmes on TV, using your smart phone and even Skyping long distance diet buddies for support and encouragement.
"Many online sites now track your weight loss journey, act as personal trainer, life and nutrition coach and give a sense of community," says nutrition coach Lisa Wulf. "You can meet others, share best practice and motivate each other. You don’t feel like you are on your own.
"iPhones have a range of free, attractive and easy to use apps on for weight loss and exercise support. The site www.caloriesperhour.com is good for keeping track of how many calories you are burning.
"I ask all my clients to keep an actual food, mood and exercise journal where they fill out their daily food and liquid intake, exercise as well as stress, low energy, bloating and headaches. This helps me understand each individual case and tailor my consultation and treatment plan.
"Some choose to write it into a book whereas other clients use my Excel template or create their own for me to review in clinic. I advise all my clients on the wealth of information available online nowadays and send all my handouts and information via email."
"The great benefit of losing weight online is you can do it 24/7," says Rosemary Conley. "We have online coaches to give advice." She suggests being disciplined about having a regular weigh in and measuring day: "Write it in your diary." She also recommends watching their internet TV channel.
"As we get older our metabolic rate slows down so we need to eat fewer calories but we’re probably spending fewer calories so it’s a double whammy. Be conscious of your portion sizes, avoid grazing and snacking between meals. The biggest thing to do is to become more active. Take up a new sport. Find a class or use a DVD. I didn’t take up ice skating until I was 60! I didn’t see it as exercise but as enjoyment. If you love swimming, do more.” Check out the options for reducing any risks.
"A huge benefit of online weight loss tools is the convenience," says Rachel Hartley from Nutracheck.co.uk. "Log in whenever you want from the comfort of home and there's plenty of support on hand.
"We provide an online food diary service and recommend that members log in at least once a day to record their food intake. To make this easier and more convenient, you can access the food diary through your mobile phone.
"Nutritionists and fitness experts answer to personal questions. The members’ forum should not be underestimated. Getting encouragement and help from fellow slimmers is a key part of the service. Research shows that members who use this support have greater success."
Offline too
Check your TV guide for healthy living programmes to exercise along to or health-conscious cookery shows to learn from.
"Keeping appetite at bay and staying satiated can be helpful," says registered nutritionist Ani Kowal. "Keep blood sugar levels balanced throughout the day. This can be achieved with a little planning. Eat breakfast even if you don't feel hungry. Include some protein (eggs, nuts, seeds, beans, pulses, natural unsweetened yoghurt, unprocessed meats and fish) in every meal. Stay away from processed and refined foods. Opt for wholegrain varieties where possible.
"Don't be fat phobic. The omega 3 fats found in oily fish such as mackerel, sardines, salmon and trout can help minimise cravings. They are also essential for the structure and function of the brain and can help prevent low moods. Keeping blood sugar levels balanced can also help prevent lethargy, low energy, cravings, anxiety and mood disturbances."
"Track your daily food intake, exercise plan and any feelings related to certain foods," says Lisa. Identify the ways different foods affect your moods. "It is a real eye opener and can help people to understand the areas of improvement."
First published January 5, 2011