The annual Food and Nutrition Conference and Expo (FNCE), sponsored by the American Dietetics association is in Boston this weekend. It is quite the who’s who in the nutrition world. Today, Joy Bauer, the Today show dietitian spoke about her “Joy Fit Club.” Every other Monday, she inducts someone into the club who lost over 100 pounds strictly with food and exercise.
Here are the 10 strategies that Joy Bauer has found consistently worked for
the Joy Fit Club Members:
1. Get Your Head in the Game
Everyone knows we should eat less and move more. With each of her clients, Joy makes them come up with a significant and enduring source of motivation. She also insists everyone does positive self talk each morning about their progress.
2. Track Progress
We at PhotoCalorie are excited to hear this! Those who have lost 100+ pounds weigh themselves regularly.
They also graph their progress, measure inches lost, log exercise, and keep a food journal. She said food journals are important for 4 reasons: 1. makes you accountable, 2. teaches you about calories, 3. the people who are successful with weight loss are really knowledgable about calories, 4. when you splurge, the act of writing it down seems to make it less daunting.
3. Exercise Daily
Walking counts. It is free and easy. Joy profiled one of her clients, Jon, a 430 pound guy. Started walking from his house to his mailbox. He slowly increased the distance he walked each day. Now he walks 3 miles each day, and has lost 230 pounds!
4. Eliminate Extras
Joy gave an example of a client who needed to lose 40 lbs. Did everything she was supposed to, but after 2 weeks, only lost 0.25 pounds. Frustrated, she returned to Joy and ask what she should do next. Joy recommended she carry around a ziplock bag, and each time you are about to eat something extra, put it in the bag instead.
The next week, she brought the bag to Joy. It was filled with all kinds of things: french fries, Hershey’s kisses, and granola bars. It added up to 1000s of calories, and helped her lose that extra weight.
5. Support Network is Key
People who try to lose weight alone usually are not as successful. Parents, wives, friends, and kids should all be involved if possible.
6. Lose liquid calories
The U.S. ranks #1 in sugary beverage consumption. If you only change one thing in your diet, this should be it.
7. Become comfortable in the kitchen
Learn 5 simple recipes that you can make in 10 minutes or less
8. Avoid trigger foods
Once you start you just can’t stop. Some people are very sensitive to this. If this is you, don’t tempt yourself with a taste.
9. Forgive slip ups
No one has gained weight from an extra cookie, or slice of chocolate cake. In Joy’s experience the majority of success stories had slip ups and just shook them off. Nothing wrong with enjoying yourself occasionally.
10. Set short & long term goals
For many people trying to lose weight, setting only a long term goal can be very overwhelming, making people feel hopeless. People should also set short term goals, such as: lose 2 pounds this week, or walk 30 minutes each day this month.
A summary of other talks, such as Jeff Taylor, founder of Monster.com to come!