Coppell Trainer Tip – Use Journal to help double your weight loss

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Apr 20

Coppell Trainer Tip – Use Journal to help double your weight loss

Weather you have already set up a MyFitnessPal account or not, this is the step by step directions to get set up with the proper settings .

It also has the two basic Tips on how to change the daily nutrition and input your Get You In Shape workouts into your daily exercise.

Step #1 – Download the Step-By-Step Direction Sheet here — CLICK HERE TO DOWNLOAD
Step #2 – After downloading it..watch the video below with the instructions PDF you just printed or downloaded.

 

Below is just a General Video on WHY we recommend using a journal and MyFitnessPal

Get You In Shape Participants are asked to us the www.MyFitnessPal.com App
Here is the Basic 101 on to how to sign up and use MyFitnessPal. Please see below about basic questions that you may have.

Keeping a food diary can double a person’s weight loss according to a study from Kaiser Permanente’s Center for Health Research. The findings, from one of the largest and longest running weight loss maintenance trials ever conducted, will be published in the August issue of the American Journal of Preventive Medicine.

“The more food records people kept, the more weight they lost,” said lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente’s Center for Health Research in Portland, Ore. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

In addition to keeping food diaries and turning them in at weekly support group meetings, participants were asked to follow a heart-healthy DASH (a Dietary Approaches to Stop Hypertension) diet rich in fruits and vegetables and low-fat or non-fat dairy, attend weekly group sessions and exercise at moderate intensity levels for at least 30 minutes a day. After six months, the average weight loss among the nearly 1,700 participants was approximately 13 pounds. More than two-thirds of the participants (69 percent) lost at least nine pounds, enough to reduce their health risks and qualify for the second phase of the study, which lasted 30 months and tested strategies for maintaining the weight loss.

Get You In Shape has helped many people with this simple method.
Two options you can use to start tracking your calorie intake.
1. Use a website or app – We recommend www.myfitnesspal.com as it’s the best one we have found and has the most tools to allow us to help you. You can share it with Get You In Shape and we can help you make some changes or adjustments.
We recommend you turning it into us every two weeks for the first 90 days to help you stay accountable and to allow the personal trainers to help you.
2. Write your nutrition intake down – Get a small journal and write everything down yourself. This is a little more time consuming and you have to end up inputting it in to find the exact calorie count anyways. Which is why we only suggest MyFitnessPal.com

You can google “calorie count” to get the calorie count for just about anything but the apps also have most of them, which is why we have had great results with people using them.

The study, coordinated by the Kaiser Permanente Center for Health Research in Portland, also was conducted at Duke University Medical Center, Pennington Biomedical Research Center, and Johns Hopkins University. In addition to Hollis and Stevens, the Kaiser Permanente research team included William M. Vollmer, Ph.D.; Cristina M. Gullion, Ph.D.; Kristine Funk, M.S.; and Daniel Laferriere, MR. Other study co-authors included Phillip J. Brantley, Ph.D. and Catherine M. Champagne, Ph.D. at Pennington; Jamy D. Ard, MD, at the University of Alabama at Birmingham; Thomas P. Erlinger, MD, MPH, at the University of Texas; Lawrence J. Appel, M.D., and Arlene Dalcin at Johns Hopkins; Pao-Hwa Lin, Ph.D., and Laura P. Svetkey, MD, at Duke University; Carmen Samuel-Hodge, Ph.D. from the University of North Carolina at Chapel Hill; and Catherine M. Loria, Ph.D., at the National Heart, Lung, and Blood Institute and National Institutes of Health.

Tip of the Day – Journalling to help with your Results!
In the August 2009 Issue of the American Journal of Preventative Medicine, a study was carried out regarding food journaling. US researchers found that keeping a food diary can double weight loss as part of a managed program.  They said that the more consistent the records the more weight the participants lost.

When it comes to health, nutrition and fitness, losing weight is number one on the list when it comes to goals. If someone told you that you could double your weight loss just by doing this one thing, would you do it? One thing could be jumping off a cliff or running a marathon. Most people wou be willing to do either of those just to lose weight. Keeping track of your daily consumption through food jounaling is not life threatening or anything like what a marathon would do to your body. This article will help you realize that inputting this change can and will help you achieve your weight loss and fitness goals.

It is important to realize that writing in a nutritional journal,keeping up with it online or on your phone does not have to be a life-long process. You have to view journaling as a means to an end. You have a goal and you doing this is just one of the steps you need to take to reach or accomplish that goal.It is good to know why journaling is beneficial to losing weight or helping you achieving your weight loss goals. Here are a few benefits to writing and journaling your calories in a journal, online, or with your phone. Here are a few reason or benefits to writing or having a food journal and using it as a means to reach your health and fitness goals.

1. Allows you to monitor how many calories you are consuming.
Most people know that you need to consume fewer calories than your body burns in order to lose weight. The nutritional journal will help you monitor just how much you are consuming each day which will help you make the changes you need to lower your intake.

2. Helps you control the urge to overeat.– Many people who we talk to who journal have said this benefit of nutritional journal is key. Your actions change when you know you have to journal that you 2 pieces of garlic bread or you went through the buffet line again. This helps you not binge or overeat those times when you think you need to. Knowing you will be writing down EVERYTHING in your nutritional journal will help those urges to eat one more chip, one more Hershey kiss, one more bit of desert.

3. Encourages you to make better food choices. Most people don’t think about the calories that are in the foods that choose. This is very evident with restaurants and the amount of calories people are consuming in one sitting while eating out. Having to write down you had a bag of chips and salsa at On The Border that has about 1200 calories may help you realize it may not be worth it to have the chips. Writing in a food journal will help you pay more attention to the foods you are eating.

4. Helps you realize how much you really eat! It is a eye opener to know how many calories you are really consuming after starting to journal the calories you are consuming. A nutritional food journal will allow you to take a good look at the amount of calories you are putting in your body and help you realize it is too much. Once you realize this, you can make the changes that you need to make to see results. Knowing that you are trying to eat healthy when meeting a friend for lunch and it still comes out to 800-1000 calories will be a shock.

5. Shows how committed you are in getting the results.
We all know that it is tough to do anything positive. Telling friends and family that you have given up sweets or that you only drink water now can sometimes leave them with crazy comments or looking at you like you have lost your mind. Choosing to journal is just another sign of your commitment to make a positive change and in doing so, you know that you are doing the steps you need to do to reach your weight loss goals. Each time you write something down in your food journal, online, or in your phone, you are telling yourself that you are willing to do what it takes to achieve your goals.

6. Allows you to track your progress. – Many of our clients start our program with little knowledge of what, when and how to eat. Having a food journal will allow you to look back and see how far you have come in your journey. A nutritional journal can help you see how healthier you are eating today than you did when you started. This can be very encouraging for them but it can also be used to help spread that encouragement to someone else that may be looking to change, lose weight, and get healthier.

7. You can get help from a health care professional (personal trainer, nutritionist, doctor, etc). Maybe you feel like you are doing all the right things but are not getting the weight loss results you want. Having a food journal with what you have been eating will allow a professional to take a look at your journal and help you make the changes you need to make.

8. Allows you to make a connection between the foods you eat and how you feel. Writing in a food journal helps you learn what foods help you feel good and what foods make you drowsy or tired. You can also use it to see if a particular food triggers overeating. This can help you identify any certain type of foods or drink that you may need to eat more of or eat less on depending on how it made you feel.

9. Helps you make sure you are eating a well-balanced diet.
The Get You in Shape program really stresses how important it is to eat a well-balance diet. This is making sure you are getting a blend of proteins, carbs, and good fats into your diet. A food journal can provide concrete evidence and help you decide if you really are eating a well-balanced diet.

10. Encourages you to use your brain. You will need to take some time to search for the calories in the foods you are consuming. You will be amazed at how many calories you consume when you eat out compared to cooking your own food. You will be amazed writing down what you eat encourages you to think about what you are eating. Using a food journal will take some time but the time you take you will be learning and using your brain. Once you learn it, it will become easier and easier to track your foods.

Now that you know the benefits of using a nutritional journal, we will now help you learn how to use the journal.

Get You In Shape has helped many people with this simple method.
Again, the two options as noted above that we suggest you use to start tracking your calorie intake.

1. Use a website or app – RECOMMENDED OPTION www.myfitnesspal.com as it’s the best one we have found and has the most tools to allow us to help you. You can share it with Get You In Shape and we can help you make some changes or adjustments.
We recommend you turning it into us every two weeks for the first 90 days to help you stay accountable and to allow the personal trainers to help you.

2. Old fashion written journal. NOT-RECOMMENDED. You write down everyone you consume each day in a journal. Each day you will count up all the calories consumed. The next step is to make sure you are consuming less calories than what your body burns each day to lose weight.

Learn how many calories you should be consuming eat day to lose weight. The first step to determine how many calories you need to maintain your current weight and then try to consume 300-500 grams less per day.
mayoclinic.com/health/calorie-calculator/NU00598 is one of many website that can give you this number. Each person’s daily caloric need varies depending on gender, weight, height, and level of physical activity. An easy way to start is by only cutting your calories by 300 and also exercising an extra 200 calories a day to burn 500 calories a day. By doing this, you will be burning 3,500 calories a week or one pound of body fat per week. It is recommended that no more than 2 pounds or 7,000 calories be lost per week for long term weight loss and maintenance.

Ways to help you cut down the number of calories you consume daily:

  1. We recommend using the app from My Fitness Pal
    www.myfitnesspal.com
  2. Start looking at the labels of the foods and drinks you are consuming to be aware of the calories.
  3. Cut down on empty calories in drinks such as soda, juice, alcohol, specialized coffee drinks and sweetened teas are all in the high calorie/low nutrition. There are ZERO calories in Water!!
  4. Cut down or limit all unrefined sugars that are found in foods such as cookies, cake, ice cream, candy and candy bars. Also cut out high caloric fried foods such as potato chips, onion rings, French fries, donuts, and other fried foods.
  5. Start cutting your portions so that you are eating fewer calories each time you eat.
  6. When eating out, always split a meal with someone or have the waiter put the rest of the plate in a to-go box before your meal comes out.

Workout and inputting calories burned with MyFitnessPal.com
We suggest you just add and save a workout in the cardio area of MyFitnessPal.com
Since the boot camp sessions are more resistance training, we recommend putting 250-300 calories burned as an average workout. Everyone workout is different and sometimes you will burn more but just have to boot camp workouts in MyFitnessPal.com. GYIS Workout#1 would be 300 calories burned and for the workouts we do that involve a little more cardio than strength for the workout. GYIS Workout #2 would be 250 calories burned and would be more of a strength training workout. It should be noted that everyone is different when it comes to how many calories your body will burn and each workout is different. As a general rule, though, you want to gauge on the lower side and after tracking it over time (along with your nutrition intake) you can adjust to help with results.
Here is how to do that
From your desktop computer
hit Exercise
under Cardiovascular
hit Add Exercises
Search for boot camp in the black box -click search
It will say no results found
find the blue link that says “Add an exercise to the database” and click that link
Then it will have you CREATE A NEW EXERCISE
Under exercise description put – GYIS Workout #1
keep it as Cardiovascular as type
How long – 60
Calories burned – 300
You would create a GYIS Workut #2 the same way and put 250 calories.

Hope that helps

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