Vtrim Community Blog      Vtrim Online

Vtrim Online and the YMCA are the perfect combination for losing weight and getting healthier.  YMCAs are committed to serving health seekers through their Activate America initiative in an effort to combat the obesity and lifestyle crisis we face as a nation.  What are health seekers, you ask?  Health seekers are individuals who want to be active and healthy but continually start and stop the process and, therefore, have been unable to sustain a commitment to healthy living.  That is where Vtrim comes into play.  Vtrim paves the way to sustainable weight management in an evidence-based, systematic, 12 week online program.  It is not intimidating and is very doable.   Did I mention it is backed by 18 years of scientific study at the University of Vermont?

Most importantly we teach the way to sustainable lifestyle change since ultimately that is how you keep the weight off and get healthier long-term.  The YMCA supports your Vtrim efforts by providing the exercise infrastructure to meet your weekly exercise goals.  Plus, the face to face interaction at the Y is a nice complement to the online aspect of Vtrim.  These two programs together provide the momentum needed to make consistent, healthier choices and to finally learn a new way of living. 

Read more about this exciting initiative, currently through the Greater Burlington YMCA, YMCA of Greater Boston and YMCA of Greater Pittsburgh.  We are starting 2 Vtrim @ the Y classes in February.  The classes are open to members and non-members and you do not need to live in  Burlington, Boston or Pittsburgh to participate.   Sign up today!

Very exciting news blog readers!

Vtrim’s corporate program was highlighted in an October issue of the BLR OSHA Compliance Advisor. It’s a stamp of approval for our weight management program, and we’re delighted that HR professionals across the country learned about our homegrown, Vermont-based program.

I had the opportunity to personally speak with the writer at BLR OSHA Compliance Advisor about why Vtrim makes sense for companies and their employees. She asked me what makes Vtrim different from other programs. My answer:

• Vtrim replicates what you’d expect from a research-based weight loss program. Our clinical roots have proven results. As the writer highlighted: “More than 80 percent of participants lose at least 5 percent of their body weight.” That’s an amazing number!
• Vtrim’s focus in less on food and more on how people relate to food. It’s an approach that targets behavior change, encouraging people to change their unhealthy eating and exercise habits for the better.

Vtrim has worked with a number of Vermont companies, including Green Mountain Coffee Roasters, Green Mountain Power and Seventh Generation. Props to them for seeing the value in employee health and wellness.

The BLR OSHA Compliance Advisor showcases our work with Green Mountain Coffee. Why does Green Mountain Coffee love Vtrim? Their HR lead for health and wellness Betsy Stanford gives the inside scoop:

• It’s systematic: “A lot of programs out there tell you to eat this and not eat something else. Vtrim focuses on goals for fat, calories and exercise, encouraging people to get up and start moving with an eye to long-term longevity.”
• It’s virtual: “We’ve grown so fast that people don’t have the time to leave their desks.”

We’re proud of our partnership with business. When weight loss helps companies trim waistlines and health costs, it’s a win-win for everyone involved.

Read the story online here

Have you participated in our Vtrim Corporate Program? Share your experience here. How did it change your workplace eating habits?  Are you exercising during your lunch hour?  We’d love to hear from you.

–Beth

Did you know you may be able to use money in your Flexible Spending Account to pay for the Vtrim Online weight loss program?

A weight loss program prescribed by your physician to treat a medical condition (such as diabetes, obesity, hypertension or heart disease) is considered a medical expense.

All weight loss program expenses submitted through flex spending need a doctor’s referral specifying the medical condition requiring weight loss. Once you are officially signed up for Vtrim, you can use the money from your 2010 Flexible Spending Account if your participation is approved as a medical expense. The referral must be reviewed by your HR representative for final approval. You can use the money in your Flexible Spending Account from January 1, 2010 to December 31, 2010.  Click here to read more.

Please e-mail or call us at 802-656-1425 if you’d like more information or have questions.  We hope to “see” you online in 2010!

The November issue of Marie Claire, a hip women’s health and fashion mag, has just hit newsstands this week. In a health-related article titled, “Slim Pickings: Weighing Your Options,” Cynthia Sass, MPH, R.D., gives readers the lowdown on different weight loss programs and books that are now available.

In case you aren’t a Marie Claire subscriber, below is what Sass had to say about Vtrim:

THE PLAN Developed by researchers at the University of Vermont, Vtrim is a six-month, interactive online weight-loss program. It includes weekly chat sessions with 20 fellow dieters, tip posting, and round-the-clock access to exercise and nutrition experts (who give feedback on your progress journals).
THE COST $695 for 24 weeks
THE PROS “This plan is very comprehensive, and it provides a degree of anonymity for people who are self-conscious about starting the weight –loss process. It’s also a good alternative for people who may not have a nutritionist or health-food store nearby.”
THE CONS It’s a big monetary and time commitment. The average weight loss is 24 pounds-a pound a week-so if you’re looking for fast results, this isn’t your best option. That said, the gradual process makes it easier to maintain the results in the long term.

Sass is right – Vtrim is more than just a self-help weight loss website. It is a structured, interactive way to motivate yourself to lose weight and encourage others to shed pounds and get healthier too.  Isn’t that worth the time and money commitment?   We know from experience that it pays off in both categories.  As discussed in our last blog post, Putting a Price Tag on Obesity, the benefits of leading a healthy lifestyle may take time, but the long term results – like lowering disease risk and saving money on healthcare – make it a worthwhile investment. While others are searching for the next quick-fix diet plan, Vtrimmers are getting their money’s worth by continuing to practice what they learned through hard work and dedication that was fostered through 6 months of working with us.

All of us at Vtrim were thrilled to be featured in this article. We can’t wait to meet our next successful Vtrimmer who found us through Marie Claire!

I was perusing the web on all topics weight loss the other day, which is a frequent pastime of mine.  I like to know what is out there and what people are reading since there is a good chance it will come up in an online meeting I am leading.  I came across the Weight Control Information Network (WIN) site, a service provided by the National Institutes of Health.  I was curious how Vtrim measured up to their standards knowing that we would be really close to what they recommended.  I was pleased to see we meet all of their criteria for a safe and responsible weight loss program.  Click here to read more on their site, but in a nutshell, below is how Vtrim meets their high standards.

WIN says, safe and effective weight-loss programs should include:

1. Healthy eating plans that reduce calories but do not forbid specific foods or food groups. This is a core tenet of the Vtrim philosophy.  Each person figures out how to manage their food intake based on their own personal circumstances.  A calorie and fat gram goal is provided to help guide the process but individuals get to choose what they want to eat within those parameters.

2. Tips to increase moderate-intensity physical activity. Vtrim provides tips but more importantly takes it one step further and provides a systematic, graduated exercise program so people can incorporate moderate intensity activity into their life in a gradual, sustainable way.

3. Tips on healthy habits that also keep your cultural needs in mind, such as lower-fat versions of your favorite foods. Sustainable behavior change is the goal so Vtrim encourages people to modify recipes and problem solve ways to continue to incorporate favorite foods but in a smart way that takes calories into consideration.

4. Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 pounds per week. Weight loss may be faster at the start of a program. Vtrim assigns a reduced calorie weight loss goal that will achieve a 1/2 -2 pound weight loss per week.  Slow, gradual and sustainable is the approach.

5.  A plan to keep the weight off after you have lost it. Because maintaining weight lost is often more challenging than losing weight, Vtrim offers a monthly maintenance program for graduates of our weight loss program.  Our goal is to partner with people on their weight management journey for as long as we are needed.

Check out what Vtrim has to offer on our website.  We start online classes every month.  We’d love to “see” you online!

These days waistlines aren’t the only things getting tight in America. Current economic times have people pinching pennies and trying to stretch their dollars further. But what you may not realize is that healthy eating CAN save you money! In fact, if you follow a few simple strategies, you’ll find your dollars going further and your waistline getting smaller.

• You can save a lot of money simply by limiting the number of times you eat out. Packing a lunch as well as planning ahead so you have dinner figured out rather than stopping for take-out on the way home will save you big bucks.
• Make a grocery list and stick to it. Impulse purchases at the grocery store can run your food bill up. Additionally, those impulse purchases are often foods that are high in calories and fat.
• Take time to plan meals for the week. Make a dish that will provide a few extra servings so you can wrap them up for brown-bag lunches later in the week to save you time and money by not eating out. And by planning ahead, you’ll make fewer trips to the grocery store, which can ultimately save you more money.
• Stock your pantry and your fridge/freezer so that the ingredients to make healthy and fast meal options are available to you at home when you need them. If you have the ingredients on hand, it is often faster to make a simple meal at home than it is to go out for fast food.
• Stock up on staples when they are on sale (soups, grains, pasta, rice, etc). Most are shelf stable and will last a long time.
• Pay attention to product placement on the shelf in the store. Look high and low on the shelves. Eye-level products pay a premium for their prime placement—and you’ll pay for it in the cost. So look for store brands and lesser known names on the shelf. And pay attention to unit pricing—bigger containers may not always be cheapest. Look at how much you are paying per ounce/pound/etc. The price tag on the shelf usually provides this information.
• Plan meals around healthy and inexpensive ingredients like beans, whole wheat pasta, whole grains like brown rice, quinoa, and bulgur. These staples can provide bulk to your meal at little cost. Dry beans/legumes are dynamite sources for protein and fiber at pennies per serving. Chili made with beans, lentil soup, black beans and rice, or lowfat refried beans in a whole grain tortilla are powerpacked meals for a small price.
• Buy produce in season and utilize canned and frozen fruits and vegetables to add more variety. Look for low-sodium canned veggies and fruits canned in lite syrup or their own juice to improve the nutritional breakdown of your canned goods.

Have other ideas to stretch your food dollar while eating a healthy diet? We’d love to hear them!

Do you tend to eat on a regular schedule each day or do you find yourself grazing your way through the day, eating at different times each day? A research study in the American Journal of Clinical Nutrition compared the effects of a normal eating schedule with a random, grazing style of eating. The women in the study who ate at fixed, routine times each day burned more calories after each meal than women who ate unscheduled meals randomly throughout the day. Additionally, the women who ate regularly had lower peaks in insulin levels after meals, suggesting the possibility of better insulin control when eating regularly.

While it was a small study, it raises some thoughts about the benefits of an eating routine or schedule. Random eating times and grazing can set you up to consume more calories through mindless eating. Having a routine makes it easier to plan ahead and be prepared with healthier options to eat.

Need another reason to implement an eating schedule or routine? Having a plan in place for eating behaviors helps facilitate greater weight management success. Afterall, healthy habits don’t just happen–they take effort and planning.

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

So, it was bound to happen and we are now there.  The National Center for Health Statistics reported last week that the percentage of obese Americans has surpassed the percentage of overweight.  A BMI between 25-30 is considered overweight and a BMI of greater than 30 is obese.  You can check out your BMI here.  BMI stands for Body Mass Index.  It is an estimate of your body fat based on your height and weight.  Your risk for weight-related diseases increases as your BMI increases.  The increase is dramatic once you reach the obese category.

Currently, 34% of Americans are obese and 32.7% are overweight.  If you find yourself in a BMI range that is less than ideal, don’t despair, it is never too late to turn the ship around.  Participating in an evidenced-based behavioral weight loss program provides the best chance for long-term success.  Many successful Vtrimmers have achieved a healhty BMI (<25) and have eliminated many, if not all,  of the diseases that were part of their lives or looming as the weight hung around.  Changing engrained behaviors is not easy but with the help of a structured program and expert guidance, success is attainable!

Statistics paint a picture but people make choices!  If you don’t want to sit back and be a stat in our unhealthy American landscape, then make a choice to make a change!  Get healthy today, Vtrim can help.