Vtrim Community Blog      Vtrim Online

Research tells us that successful weight losers are burning an average of 2800 calories per week in exercise.  This is the equivalent of about 9 hours per week of regular exercise.  We acknowledge that sets the bar pretty high, but we encourage you to see that as perspective on what you are currently doing.  If you feel like you have reached the summit after burning say 900 calories in one week, think again.  Please don’t take anything away from burning 900 calories, the equivalent of walking 9 miles, but know that others who are keeping weight off for the long haul are doing more.  With that perspective, you might feel inspired to bump it up.  Perhaps take an exercise class in addition to regular walking, walk to the store instead of drive, tack on another 10 minutes to your current walks.  You get the picture.

With the bar set so high, you certainly can’t slack off in the winter time or when weather is less than ideal.  At Vtrim we give you the tools to keep up regular exercise even when snuggling up with a good book seems preferable to braving the elements.

Follow these suggestions and know that you’ll feel like a million bucks after you follow through and exercise even when you’d rather not.

Dress Right: Most people overdress for winter. Exercise raises body temperature significantly. Even a moderate workout will make you feel that it is 30 degrees warmer than it really is. So, when you are going out on a 20 degree day, dress for 50 degree weather. Wear several layers of loose fitting clothing. Layers trap warm air that acts as insulation to keep you warm. You’ll be able to take off layers as you get warm.

First Layer: Should be made of material that draws sweat away from your skin to keep you warm and dry. Polypropylene, Capilene or Thermax work well. Avoid cotton. It absorbs moisture and will make you feel cold.

Second Layer: A wool sweater, synthetic turtleneck and/or a pile jacket work well. Sweatpants or tights will keep your legs warm. Add leg warmers or thermal underwear when it’s really cold.

Outer Layers: A waterproof jacket that is also wind-proof but breathable works well. Gore-Tex is an excellent synthetic material for this layer. An ordinary windbreaker is OK for a short workout.

Hats: Be sure to wear a hat. This also keeps your feet warm. So much heat escapes through the head because it is not well insulated.

Mittens: Mittens work better for warmth than gloves because they keep your fingers together which means less surface area from which heat can escape.

Shoes: Consider the snow and ice when buying shoes. Look for a pair that will have traction on ice. While walking or running, take smaller steps; it’s safer.

Excuses become roadblocks to your goal.  Take charge and make it happen for yourself!

Did you know that March is a more popular “dieting” month than January?  Research shows that more people vow to get their weight under control in March than at the beginning of the New Year.  It makes sense when you think about it…  Summer is approaching fast, shorts and bathing suits are on the brain and the opportunity for outdoor exercise is greater.   Vtrim will teach you how to manage your behaviors around eating and exercise so that long-term weight management is possible.  At Vtrim, we teach you to set SMART goals so that you can measure your progress and success.

S = Specific: Set specific goals.  Specific goals have detail and state exactly what you are working on.  For example, “I want to lose 10 pounds by June 1st” instead of “I want to lose weight.”

M = Measurable: Measurable goals include the “how much” and “how often” details of the goal you have set above.  “I will exercise more” is not enough.  “I will walk 3 miles on Monday, Wednesday and Friday” is more like it.  You can measure your success.

A = Achievable: Your goal should be achievable.  Losing 10 pounds in 3 months is achievable.  Losing 50 in 3 months is not.

R = Realistic: Do you believe you can accomplish the goal you have set out to achieve?  If yes, your goal is realistic.  Meeting realistic goals and reevaluating when you get there is more rewarding than shooting for the moon and always missing.

T = Time-limited: Goals need to have a time-frame.  A time frame gives you the framework to monitor your progress and evaluate how you are doing.  If what you are doing is working and you are getting closer to your stated goal, great!  If not, how can you adjust so you still meet your goal in your stated time-frame?

If your motivation is high and changing your lifestyle to manage your weight sounds like a worthy goal, then go with that train of thought and get on board with Vtrim.  Check out our schedule of March classes and let Vtrim show you the way to lasting weight control!

Vtrim was recently mentioned in a Diabetic Living article called Log On To Take It Off by Hope Warshaw, MMSc, RD, CDE a nationally recognized dietitian and diabetes educator.  The article does a great job of breaking down online options for weight loss from “fee to free”, as Hope writes.  All websites are not created equal and just because a program is online does not mean it will be inexpensive to participate.  It is important to realize what you are buying when you sign up for any online program.  You will find similar weight loss tools on practically every site but that may be where the similarities end.

Many sites are inexpensive and that is because they are self-help programs.  It is up to you to take advantage of what is offered and to keep your motivation high.  Weight loss is difficult and keeping it off is even harder, so for many people a self-help program is not enough.  However, there are certainly success stories that come out of these programs and they are usually front and center on the homepage with a disclaimer that says, “results not typical”.

The Vtrim program is online and we utilize a website to deliver our program, however we are much more than a weight loss website.  We know how difficult behavior change is for weight loss and our program is considered the gold-standard treatment for obesity in the research world.  The word treatment gives respect to the weight loss process.  In order to lose weight and have the best chance of keeping it off, you need a plan, a systematic approach.  Relying on willpower alone is usually a set up for failure.  Changing behaviors takes time and support.  All websites have something to offer but remember they are not all created equal.  Know yourslef, know what you need to succeed and seek out a site that will deliver for you.  If you need expert feedback, accountability and peer support, a structured program, like Vtrim, is a good option.

Download the Article Here

Everyone loves “top 10″ lists. And while we could create countless lists of “top 10″ recommendations around health, nutrition, and exercise, we’d like to start by giving you just 10 simple tips, in no particular order of importance, that can help you improve your health. We don’t recommend overwhelming yourself by trying to implement several new changes all at once. Think about your own lifestyle, what you are doing right, as well as what you could improve.   Then, consider some of these tips that can help you improve areas where you feel “off track”.  Share the wealth and post your own tips that have helped you live a healthier lifestyle.

1.    Budget your diet. It’s important to eat a diet low in fat and saturated fat to reduce risks for many diseases. Just remember, it isn’t one meal or one snack that makes or breaks your diet. It’s what you do over time. So budget accordingly. If you have a party coming up, save up some calories so you can enjoy yourself. If you overdo it for a few days, make up for it with more exercise or fewer calories for a day.

2.    Eat more fruits and veggies! Getting your fruits and veggies is an important goal. It will help you eat fewer calories, get more fiber, and cut risks for diseases. Choose fruits and veggies that are dark green, orange, and yellow for more nutrients. Eat them fresh, frozen, canned, or dried.

3.    Eat at least 3 servings of whole grains each day. Whole grains contain many nutrients, including more fiber. Look for grains (cereals, bread, rice, pasta, etc.) that have at least 4-6 grams fiber/serving.

4.    Eat at least 4 servings of dried beans, peas, and lentils each week. Examples include navy beans, kidney beans, pinto beans, black eye peas, chili beans, etc. They are high in fiber (typically 4-7 grams/half-cup serving). They are also low in fat and high in protein so they are very filling without a bunch of fat.

5.    Eat regularly. People who consume regular meals and snacks tend to consume fewer calories than people who skip meals. When you go long hours between meals during the day, you are setting yourself up for extreme hunger and a difficult time resisting eating anything and everything in sight!!! Your body naturally needs refueling every few hours—listen to your hunger cues and respond with smart snacks and meals.

6.    Eat breakfast. It improves concentration and gets your body running in the morning. Again, people who skip meals tend to consume more calories.

7.    Drink enough water. Your body is made mostly of water. Keeping yourself hydrated not only helps control hunger, it helps keep your body running smoothly. Fill a large water bottle each morning and sip on it throughout the day. Aim to re-fill it at least once per day.

8.    Limit soft drinks and other high-calorie beverages. They contribute a lot of extra calories to your diet. 100% juice is a great drink, but you can overdo it on calories, too, so make sure you don’t consume ALL your daily fruit/veggie servings in juice (your missing the fiber that way). And drinking too much soda, alcohol, etc. can end up limiting your intake of other important beverages like milk.

9.    Read food labels. Checking labels in the store will help you make the healthiest choices. Read the label for calories, fat, and fiber content, as well as other important nutrients like calcium, iron, and vitamins. And also important, check PORTION SIZE!!! People who read food labels tend to make healthier choices than people who don’t (it’s been proven)!

10.     Be physically active! Remember exercise really is half the equation. You should work to include more lifestyle activity every day, but also keep up a programmed exercise routine! Look for creative ways to fit in fitness. Break it up into smaller segments if you have to. Just get moving!