Im thrilled to have a nutritionist in the house for this week’s Food Thursday.
Kinsey Lowrey is a nutritionist who counsels individuals on achieving personal nutrition goals & she is also the nutrition expert at DietsInReview.com where she shares education and guidance for incorporating healthy habits into your life.
DietsInReview.com has healthy recipes, weight loss tools, health news and more than 475 (!) diet reviews.
I give you Kinsey (cue applause):
Two proven keys to successful weight loss
Studies show that not matter what diet you follow (but hopefully it’s not a fad diet) as long as you incorporate two key things you are guaranteed weight loss and keeping the weight off! So you may be asking yourself, what is the secret, what are these key tools to successful weight loss. The ideas are basic and not that glamorous, but they are both practical and attainable.
First key to successful weight loss and maintenance is keeping a food journal. Although this task may be viewed as tedious and time consuming, studies show that the more dedicated you are to keeping a detailed food journal the greater success you will have with shedding those unwanted pounds. The idea behind keeping a food journal is making yourself accountable of exactly how many calories you are taking in.
In the food journal you should write down the foods that you are eating, what time you’re eating, the exact portion/amount, and the amount of calories and fat you’re taking in. It would also be a good idea if you noted if you were eating alone or with someone else, the mood/how you’re feeling, the total amount of time it takes for you to eat, and if you’re doing something else while eating (watching TV, reading, on computer, etc.). Food journals directly reflect what you’re eating and why or why not you are losing weight.
The other key component to shedding and keeping off those pounds is establishing a strong social support system. Social support is defined as the encouragement and help provided to you by other people. Studies have shown that social support plays a major role in helping individuals lose and maintain weight loss, suggesting that support enhances the dieter’s feelings of control and confidence. Social support can come from family, your significant other, friends, or coworkers. Studies also have shown that the more social support a person receives, the better the weight loss results.
Social support can help you lose weight, but negative social support can definitely bring you down (MizFit note: AMEN!). You can suffer from the negativity and not lose any weight or gain back the weight you had lost. It is important to surround yourself with positive people that focus on how you’re feeling rather then the number/total pounds you’ve lost…never focus on the pounds lost!
Although these two key components to weight loss aren’t as simple as taking a diet pill or following a trendy detox diet, the results from keeping a food journal and having social support actually work and last! Don’t fall victim to the latest diet craze. Watch what you eat, exercise, keep a food journal, and surround yourself with positive people…not only will you lose weight, but you’ll be happier!
Thanks so much, Kinsey.
I can not agree with you enough with regards to the support system. For me it takes the form of accountability partners. People who know the specifics of my goals and consistently check-in with me to see if Im still working toward them (and if not—WHY!).
One thing I struggle with is the notion of food journaling. I know that for many this is a habit they can not live without & which they credit for much of their weight loss success.
For me? It’s a crazy maker. Ive been really fortunate not to obsess about food. I dont fret about everysinglemorsel I place in my mouth or ruminate on precisely how many calories food contains & what nutrients make up the calorie count.
NEVER—-except when I tried food journaling.
Journaling came thisclose to pushing me *toward* obsessing about what I ate.
Recording every bite & reflecting upon it at days end only served to show me how much I ate & made me begin to think I should strive to eat less & less.
(for the record I was trying to lose weight when I journaled, but hyper-vigilant still was NOT path down which I wanted to travel.).
Studies completely back up what Kinsey says (I didnt select the name MizFit for nothing!), yet I still believe I cant be alone in my experience.
It’s like the scale for me. I want a general sense (my ‘check in’ jeans) but I dont want or need a specific number.
But enough about me…
Bumbling Band? You journalers? Love it? Loathe it? Have a tip on creating a good support system? Surrounded by negative people & need us to send out a rescue team?
Please to hit us up in the comments…