exercise

Could your fitness technology actually be causing you to gain weight?

March 19, 2018 by 121dietitian

Are you one of the many thousands of people who has invested in a piece of fitness technology or fitness tracker app in recent years? If so, you might want to read on…

I have been a Dietitian for over 20 years and have observed the many nutritional changes and fads that come and go. However, over the past two years, I have noticed an increasing but new reason as to why my clients are requesting advice for weight loss and healthy eating.

They are coming to me totally confused and despondent. After originally embarking on a positive health change themselves, making a conscious effort to track their food and exercise, they have found instead of weight loss and health; additional weight gain and sluggishness from the commencement of using the gadget or app they purchased one to two years previous.

Doing a little investigation, I am not alone in these findings and a research paper from JAMA September 20, 2016, entitled: ‘Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial‘, found that the group selected to wear technology did not lose as much weight as the group who followed regular advice and exercise. Interesting indeed.

As always, there are various factors involved behind research findings and as expected, limitations. However, what I took from this study in particular was the time factor: it was monitored for a full 24 months. Other studies have shown different results with 9 months or 6 months but when looking at a full two years, the study highlights that using technology doesn’t provide all the answers and the results are disappointing.

So what now?

Well, it is not time to throw out the technology just yet! What is however important to focus on – and what I feel is the most important element – is support. I know with my own personal health and well-being, if I did not belong to a running group I would not run the length of myself!!

I do believe that support is still the foundation to success and people benefit from either individual or group support when needing advice and change. I’m sure like me you have all tried to do something new or different; from watching cooking shows, to learning an instrument. If teaching yourself, it is a really big challenge and commitment. Our self-doubt and often our over ambitious desires can derail our smallest but valid attempts and efforts.

Putting this into something useful for you going forward….

Support is important, and one size does not fit all. Technology can only contribute to a portion of the puzzle when it comes to health. The watch may say ‘500 kcals burned’ but has your body the capability to metabolise at the rate the watch is set at?

If you are not getting results you need to seek a personalised assessment and plan.

For me the bottom line is this… whatever group or individual you choose, you need to know they have evidence to back up what they are providing. The support needs to be realistic, enjoyable and you need to be comfortable to see this advice through for the rest of your life. Knowing you are not alone and that you have expert support as required is golden.

We have been the golden support for thousands of clients. Why not fill in our questionnaire and food diary forms for a free personal assessment today and see the benefits our specialist support brings?

Contact us for more info by emailing: info@121dietitian.com or call: 07717392306.

Please feel free to share our blogs to help others

Information checked & correct on 16th May 2018 and Jan 2021.

Make October YOUR New Year!

October 2, 2012 by 121dietitian Leave a Comment

A lovely lady recently came to me in August 2012 looking for help with her main 2011 New Year’s resolutions!

She wont mind me sharing this as the progress she has made has been outstanding since she started!

Her main problem was her disappointment that she had not come near to achieving her personal goal of “being as healthy as possible.”

Despite her good intentions she had made disappointing progress and it was 8 months into the year. She was panicking.

Many of us can relate to this. We have expectations for great changes and we feel motivated at the start, but events and responsibilities seem to work against us and we are left feeling frustrated and sometimes discouraged that the changes we want to see will never be accomplished.

With this lady, and others, a few simple strategies can help make significant changes promoting health, fitness, and control.

I advised this client that September through to October would be the perfect time to make her changes. The kids are back in school, the home routine is in place, and it is a long time till the Christmas rush!

My Client was raring to get started, she focused, made the time and energy to commit to her new plan.

The following are some of the goals we decided to focus on:

Step 1: Start small.

In the case of my client, instead of encouraging her to become a slave to the gym, we started with two 30-minute walks per week. Over the past three weeks, these have lengthened and she now looks forward to her evening walks most nights of the week. This simple change may add years to her life.

Step 2: Be ‘SMART’

Identify specific, measurable goals. They must be realistic and linked to a period of time so you can assess your achievements. These goals are “SMART” goals (specific, measurable, achievable, realistic and timely.)

My client’s goals were similar to many; ‘eat better and be more active’, but how do we measure success with a goal like this?

As a starting point, we broke down her goals into three straightforward, but significant, changes:

1) Begin to eat breakfast within 30 minutes of waking five out of seven days per week.

2) Eat a portion of vegetables with both lunch and dinner six out of seven days per week.

3) Keep records of your food intake and exercise for five days to promote self-awareness of your eating and activity patterns.

Step 3: Get Support

Obtain support from a friend, spouse or family member. In this case of this client, her husband has been a great supporter. He reminds her to sit down and eat breakfast with him instead of running around after the kids and he provides the motivation for her to be fit by walking with her in the evenings. He and the kids are enjoying the health changes too, they are eating better and their mum is happier and healthier.

In addition to her family support, my client has benefited from professional support. In working with a dietitian it has had help her make appropriate goals, identify obstacles and help overcome challenges.

Professionals are trained to help provide creative ideas to make it a fun and interactive experience. My client laughs with pleasure as she informs others of her fears of making that initial contact. She expected I would whip her into shape and she would be mortified, but now instead she admits she enjoys the one to one webcam consultations, coming to the clinic weight session and the programme she is following. She says she does not feel deprived or different to anyone else only that she is already feeling much healthier and fitter.

Step 4: Get accurate information

As a Dietitian I spend a lot of time correcting people’s myths. Most of my clients come in expecting they will be told to eat salads, cut carbohydrates, and slave away on a treadmill seven days a week. We know from countless studies, that healthy eating does not mean dieting. While there are specific dietary requirements for many conditions, such as high blood pressure, diabetes, and cholesterol problems, most people do not have to cut anything out, they just need assistance in finding the right balance. Obtaining professional guidance ensures you learn which strategies are appropriate for you.

If you have struggled with getting healthy this year, why not click on the contacts page and get your diet assessed by the professionals!

Information checked & correct on 16th May 2018.

World Heart Day

September 27, 2012 by 121dietitian Leave a Comment

This Saturday 29th September 2012 is World Heart Day.

A day dedicated raising awareness of the world’s biggest killer, Cardio Vascular Diseases (CVD).

CVD is a name given to disorders of the heart & blood vessels which include Heart Disease, Stroke & hypertension.

In Northern Ireland 2010 there were 4476 deaths caused by CVD, a high figure given that 80% of CVD is behaviour related.

Behavioural risks include smoking, increased blood pressure & being overweight and something we can do something about.

Exercising regularly.
Maintaining a healthy weight.
Eating a healthy balanced diet.
Not smoking.

Eating for Heart Health

Aim for 2 portions of fish per week, one of which should be oily e.g. salmon, trout & mackerel. Oily fish is a great source of omega 3, a fatty acid which helps to protect your heart.
Eat whole grains & high fibre foods. Foods such as wholegrain bread, breakfast cereals, brown rice, whole wheat pasta, beans, oats, & lentils contain soluble fibre which can help to lower cholesterol.
Limit your salt intake aim for no more than 6g salt per day. Remember most of the salt we eat is already in the foods we buy so check the labels. High intake of salt is linked to high blood pressure.
Don’t drink alcohol excessively. This has been linked to increased formation of blood clots & increased blood pressure.
Limit your total fat intake in particular saturated fats & trans fats. This will help to keep blood cholesterol down.

Shopping tips for Heart Health

Use traffic light labels to help you identify foods which are moderate (amber) & high (red) in salt, saturated fats & total fats. These foods should be eaten in moderate amounts. Aim for foods with more green lights.
Go for wholegrain varieties of breakfast cereals, bread & past. Choose brown rice instead of white.
Remember your 2 portions of fish.
Include lots of fruit and vegetables in your shopping. These are a great source of fibre as well as vitamins and minerals.
Never go shopping on an empty stomach or you are likely to be drawn to high fat/calorie foods.

If it is an area you want to learn more about or need assistance in making those permanent changes then please get in touch, follow us on facebook and twitter.