Newsletter

December, 2009

Message from Dr. Clark:

The three topics of focus in our newsletter this month are critical to weight loss success - nutrition, behavior modification and fitness.  I would be lying to you if I said that one component is enough to sustain long term weight loss.  The reality is that one may be effective short term, but for true long term success, you must pay attention to all three.

Don’t despair.  Weight loss success may not happen overnight, but taking baby steps and learning how food, behavior and fitness affect your particular metabolism is a great journey and mystery worth solving. Once you have that understanding, it will change your decision making process for the better and make losing weight and keeping it off so very much easier.  So much so, that you may find yourself saying…why did it take me this long to figure it out?

Solving such mysteries with people is what we love doing best at CMH.  We want you to be successful and we want you to gain the knowledge so you can manage your weight…not let it manage you.  Read on and stay engaged with your individualized counseling sessions and Weight Management University curriculum.  You will be glad you did.  Incidentally, since we began our new curriculum, the average weight loss of our clients has nearly doubled!  Read, listen, understand, act, and succeed! 

If you never change your behavior…change will never occur!

 Thomas W. Clark, MS, MD, FACS

Nutrition – Behavior Modification – Fitness

You can do it…we can help!

Expert Advice from CMH - Key Components for Weight Loss Success

Claire Behrens, LWMC, Program Manager – Fitness

At CMH our patients know that fitness is an integral part of a well rounded weight management program.  That is why most of our programs incorporate group fitness classes and/or personal training sessions.  But why do we consider it to be so important?

ü      Exercise can improve your mood because it produces chemicals called endorphins that make you feel happier and more relaxed.  It will also help prevent depression and increase self-esteem.

ü      Exercise can help some people sleep better.

ü      Exercise combats chronic diseases such as osteoporosis, high blood pressure, heart disease, type 2 diabetes and certain types of cancer.

ü      Exercise boosts your energy level because your heart and lungs work more efficiently.

ü      Exercise can help you look better and age well because people that exercise look more toned than people who don’t and it keeps their bones strong.

ü      Exercise helps you manage your weight because you burn more calories.

It is hard to ignore all the benefits you can attain from regular physical activity……so make it a priority and “just do it”.

Penny Burns, RN, BSN –   Behavior Modification

Knowing what to eat and understanding the importance of exercise are important for any effective weight loss plan.  However, there is a third component that is often overlooked.  That is examining your lifestyle and determining what behaviors must change in order to ensure success.  Why do we do some of the counter-productive things that we do??  At CMH, we try to focus on helping you identify such behaviors and then working with you to determine what you can do instead of what you can’t do.  It is very helpful and encouraging to focus on the positive.

Taking a critical look at our actions or our reaction to food can make the difference between successfully losing weight or just going through the motions.  Some of the behaviors that may require change could include simply adding breakfast to your daily schedule or recording what you eat in a journal.  It could be as difficult as eating all your meals and snacks at a designated area and nowhere else.  Identify the lifestyle barriers (i.e. nighttime snacking, closet eater, junk food junkie, carbaholic – you know what yours are) and then determine a feasible plan that will change that behavior barrier into a healthy habit for life.

Everyone has eating habits that may require change that would significantly help with their weight loss.  You may need just one or a multitude of lifestyle changes.  It doesn’t happen overnight and you can’t tackle them all at once.  Whatever your lifestyle barrier, we are here to help you incorporate alternatives that will make your weight loss journey easier and set you up for long term success.  If you have a barrier, post it on our blog (http://cmhva.com/blog/ask-the-experts-realistic-advice-for-weight-loss-success/) and one of our experts will provide advice that can make the difference between “just another weight loss effort” and “success”.
Sybille Baumeler, LWMC – Nutrition

There is a common little phrase about weight loss that states it is 80% about what you eat and 20% about working out.  If you’re working out like crazy trying to get off your extra weight but eating poorly, there is no wonder why the scale doesn’t seem to want to budge.  With the holidays upon us, you might not have time to always maintain your exact plan.  Here are just some of the basic weight loss nutrition tips you can try to focus on to continue losing weight during this busy time.

1. Breakfast. It is the most important meal of the day and with good reason. When you've gone for eight or more hours without eating, your body is ready for fuel. If you skip breakfast, your metabolism is going to continue to only chug along. Even more importantly, your body needs protein to maintain itself, and if you don't feed it, it can start to break down your lean muscles to do so. To prevent this, try to eat breakfast within an hour or so of waking up. Aim for about 30 grams of protein to energize your mind, fuel your muscles, pump up your metabolism, and keep yourself satisfied well throughout the morning.

2. Water. Water is essential to weight loss because your body needs it to metabolize foods to energize you. When you're on a higher protein diet, your body needs more water to flush out all of the extra waste. Thirst is also often mistaken for hunger, so be sure to get in your 8 cups a day to prevent unnecessary snacking. Getting enough water will decrease fatigue, keep your skin clear, fight bloating and keep your body primed for weight loss.

3. Eat often. Your body needs energy to digest the foods you eat, and these calories come from....the food you're eating! The more times you are eating, the more times you are activating your metabolism, and the more times throughout the day your body will have to burn calories. Instead of eating two or three large meals per day, aim for three meals and two or three snacks throughout the day. Be sure to control your meal portion sizes and keep them within your calorie limits when you're eating often.

4. Protein. Aim for about 25-30 grams per meal and around 10-15 grams per snack. Because it takes your body a little longer to digest than just carbs, it will keep you fuller for longer. Also, your sugar levels will remain more steady throughout the day, making you feel more energized. When you're dieting, if you're not eating enough calories or protein, your body will break down your muscles to feed itself. Eating sufficient protein will preserve your lean muscle mass and keep your metabolism running high.

Other Announcements

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