Vtrim (guest post).

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Subtitle: No, dont change the channel this isnt a ‘diet pitch.’

Vtrim Online is a behavioral weight loss program run by the University of Vermont (Im a sucker for things tied to institutions of higher learning. I cant help it.).

It’s an educational, interactive experience that gives users the tools to achieve a sustainable lifestyle change.

Vtrim gathers groups (no more than 20) for weekly online classes led by a health professional with an advanced degree.

In class (24 week duration) & with a food journal, participants develop awareness of what they’re consuming and learn new behaviors toward food (and you KNOW I think it’s all about finding new behaviors & discovering new perspectives/approaches to food).

Vtrim also incorporates exercise goals which are not typically the focal point of other weight loss programs.

Have I tried it? No.

Does it follow my belief system? Fo’ shizzle.

Would I give pretty much anything a shot fer free? Hell to the YEAH!

(link to their free trial below…)

Five Healthy Eating Tips from Vtrim

Looking to start eating healthy to shape up this summer? Heather Leonard, registered dietitian and Director of Online Instruction at Vtrim®, has five tips to get you on your way to eating smart. Vtrim is a research-based online behavioral weight loss program developed at the University of Vermont.

Heather manages Vtrim’s team of Certified Facilitators, the “virtual health coaches” that Vtrim participants work with to achieve weight loss goals over the course of the 24-week program. The Vtrim team maintains that you shouldn’t deprive yourself to slim down! These tips are a guide to enjoy food in a health-conscious way.

Start the Day Right.

For breakfast, mix berries into your cereal or yogurt, or into your waffle or pancake batter right before cooking, to sneak another fruit serving into your day. Take the fat out of your morning coffee by switching to fat-free or 1 percent milk, or fat-free creamer to cut out a few extra calories and fat grams. Just that one change could save you 5 or more pounds over the course of a year.

Add Protein and Fiber To Your Lunch.

If you’re packing a sandwich for lunch, use hummus or tahini as a spread instead of mayo. You’ll save on fat grams and get more fiber and protein. Top your salads with a few ounces of lean turkey or ham, or a sprinkling of nuts for more staying power into the afternoon.

Plan Your Dinners.

When you’re grocery shopping, prepare a list and make sure that you gather ingredients to make healthy dinners at home. Make dishes that will provide a few extra servings so you can wrap them up for lunch later in the week. Keep your kitchen stocked with staple ingredients that can be used to make a variety of quick dishes.

Enjoy Sweet Snacks.

You’ll enjoy your summer more if you can enjoy the foods you love. Don’t ban sweet treats from your eating plan. Instead, plan to eat them wisely. A small portion of dark chocolate, a fruit sorbet, or even better, fresh fruit, are great choices when you want a treat. Take advantage of the growing season to sweeten your day with berries, melons, peaches, or other delicious fruit.

Avoid Portion Distortion.

It’s easy to eat more than one serving and suffer from portion distortion. How to combat it? The first step is to read labels for serving size information. At home, use smaller plates and utensils. Proper portions will look right-sized on a salad or dessert plate; a smaller spoon or fork will slow down your eating.

Want more advice from Vtrim’s knowledgeable team? Vtrim is now offering a free two-week trial period. Click on this link to sign up!

The Vtrim online environment provides the education, facilitator support and peer-to-peer interaction that will provide the most effective results for better health. Vtrim participants have access to an online food journal, virtual pantry, weekly lessons, a bulletin board, personal blogs, and live chat.

With Vtrim, not only will you learn those keys about behavior changes, you’ll have the support you need as you create healthier habits in your life.

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Comments

  1. It sounds good so far. I will definatley check it out. I’m all about having psychology work for me instead of against 🙂
    You always have the most intersting information…and throw us what seems like curve balls yet make sense once you read about it. Thanks!

  2. Just a note…if you look at their website they have descriptions of published research they’ve done…some of which was really interesting and surprising! I recommend taking a peak…they cover several subjects, including issues not directly relavent to their online program, but all related to health and diet.

  3. I think behavior modification is key to weight loss – to any change really.

    It seems as if your link is not working though…

  5. Interesting site and good concept! It sounds like their diet/weight loss tips are just like the ones that those of us who have lost weight recommend – eat healthy, eat smart, plan ahead and move!

  7. Will have to look into it. have you heard of the Structure House? They have a book that is pretty good that deals with our relationship with food. They are also pretty hardcore on incorporating exercise.

  8. yes I love what structure house does, just_kelly.

    If you’re back feel free to link the book.

    Miz, who spent 8 years in chapel hill, has been gone for 8 and still misses it.

  9. I think you can successfully lose weight by diet alone, but most people will not successfully get healthy by diet alone. It is nice to see that this program utilizes exercise. Without it, it is like you are trying to stand on one leg. Possible? Yes. Advisable for long periods of time? No.

  10. Oooh, recipes using real ingredients is a good sign! This site looks as though it’s got some really sensible, practical advice. Thanks for bringing it to our attention!

  11. LOL about the diet thing as I did immediately think DEXATRIM.

    Remember that??

    Interesting site–if only it were always free.

  12. Oh and I bought a BOSU yesterday.

    My son & I played on it all afternoon and my core is awesomely sore.

    Thank you for all you do,

    Mere

  14. pffft…. it’s nothing new really. That pretty much describes how I lost my first 70 lbs (and was laughed at by other bloggers for saying)

    Obviously I’m going to be among the first to say that I think they’re spot on right… from experience.

  15. Hey! I’m incorporating these tips already. May I skip class and instead go for a refreshing walk outside???
    hehehe

    Ty for the recipes link … I always have hopes that perhaps one day I’ll try some new ones 🙂

    Thank you, Carla, for ALWAYS being there.
    p.s. No Scale = Happiness!

  17. Didn’t get to the recipies! 3:30 does that to a girl. Thanks for pointing that out! (I’m a science nerd, so I immediately went to the “show me the evidence”:))

  19. (Link worked for me)

    Very basic but all good stuff.

    I wanted to say that I took to heart what you said yesterday and TODAY is day one of listening to my body and journaling how I FEEL PHYSICALLY after eating certain foods.

  23. Hey Miz.

    I have a question that is totally unrelated to this post. Sorry if that’s annoying. 🙂 It’s about soreness after weight lifting. I LOVE weight lifting like you do and have recently re-committed to doing it 3x a week (for a while there it was 1-2 times a week as I am trying to drop 10 and got sucked into the cardio mindset). It makes me feel awesome!

    ANYHOW, I was wondering how important it is to feel sore after a workout. Not like oh-my-gosh-I-can’t-sit-down-my-butt-hurts-so-bad sore. Just good and sore in a way that makes you feel good. Lately I haven’t been getting that feeling like I normally do – I don’t think it’s time to up my weights because my workout is still challenging. I feel spent at the end of it.

    So, I guess my question is this: if I don’t “feel it,” does that mean I’m not going to get results? I don’t wanna be wasting my time.

    Anyone else, feel free to chime in! Thanks, Miz!

    Christin

    PS – love your blog! And this is not the obligatory “love your blog, Miz” I really do love it!! 🙂

  25. Seems like sound advice, and very much follows my everything-in-moderation way of eating and just watching the quantities of stuff I shove in my cakehole. I don’t think I’d pay for it personally because there is a lot of that sort of thing out there for free and I’ve done my time researching the crap out of health and fitness stuff, but maybe it would be helpful to a lot of people out there. It sounds a little less “perky/touchy feely” and more to the point than Weight Watchers which might be a benefit for some people.

  28. Longtime lurker, new poster. Hi! I can personally attest to the efficacy of this program – it’s great! It’s so sensible and motivating. I think the behavioral modification piece of it is really key to its success. And I LOVE the fact that it’s not touchy-feely. I want neither to be touched nor felt, thank you very much. It really focuses on strategies for lifestyle changes and avoiding pitfalls and it’s backed with solid research. I’ve lost a total of 80 pounds with VTrim. I’m on campus, so I do an in-person group. If you’re interested in hearing more about the program, I suggest checking out “The Eating Well Diet,” which is a joint venture between Eating Well magazine and the creator of VTrim, Jean Harvey-Berino.

  29. Akkk. I loved it up until the drink skim milk in your coffee. That bit of dieting advice has a special place of misery in my heart, as I love love love 2% milk. Skim milk just churns my tummy ugly.

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