Robard Weight Loss

What Would You Do?: How Do You Resist?

A recent post from a message board:

Last night, my son begged me to make his favorite meal for dinner.  Just because I’m on a strict diet doesn’t mean that he should have to be deprived of something that he wants.  So amidst the cheesy, meaty dinner table sat my chocolate shake.  And I was fine with it, until my husband looked at me over his grease stained hands and said, “How can you resist this?”

So I’m curious – what are the reasons and/or ways you resist some of your favorite foods?   Or, if you’re a weight loss professional, how do you help your dieters learn to resist these foods?

Weigh in on the Issue: Pushing Others to Seek Weight Loss Assistance

"I've been on a diet program for a while now and have found really great success with it. On top of losing weight, I'm finally beginning to understand a lot of the unhealthy behaviors that got me to the point where I needed help. I really think my friend could benefit from the same program that I was on, but I don't know how to approach the subject with her without getting her angry. I don't want her to hate me - but I really think she needs to be nudged in the right direction. Should I keep quiet and just let her continue the way she is... or is there something I can say that will enlighten her without inciting anger?"

What do you think? As dieters and weight loss counselors, what advice would you give to this concerned friend?

7 Additional Methods of Motivation

The third, and final, installment of the 7 Methods of Motivation series is based on motivational thoughts and tips.  

15. Strength training.
Core strengthening exercises will help make you healthier and more attractive.
16. Shop on a full stomach.
When you're hungry, food looks a lot more appealing and you'll be tempted to buy junk.
17. Eat enough protein.
Your muscles need protein to rebuild. Without enough of it, you'll get very little from your workout.
18. Drink water.
Hydrate throughout the day. It takes a couple hours for your body to absorb water, so you need to do more than just fill up before your workout.
19. Use exercise to relieve stress and frustration.
20. Let exercise be your time to think.
There's nothing better than working out and letting your mind stray to other places.
21. Get to bed!
If you get seven hours of sleep, your body will function better, you will be fresher and more productive with your time when you are awake. Turn off the tv, get cozy, and catch up on the zzz's.

I'd really like to know what advice you would give to other dieters.  Leave your tips in the comments below!

7 More Methods of Motivation

Part two in our list of methods of motivation to help you with your weight loss!

8. Keep one pair of "fat" jeans.
Image how it will feel when you put them on and realize that - without a belt - they'd come falling down.
9. Make it manageable.
Strive to integrate a workout into your life at a manageable pace. Keep it at 20-30 minutes to start and gradually raise it to keep it accomplishable.
10. Hate to run? Then don't!
Instead - pick an activity that you enjoy. Working out doesn't have to be work.
11. Swing your partner round and round...
Or take a walk together, or dance. Find something enjoyable that you and a friend can do together. Use the buddy system for motivation and to hold one another accountable.
12. Do a 30-day challenge.
See if you can rise to the occasion! Put in rewards and recruit others to be part of it.
13. Make it routine.
Put your workout in your calendar just as you would an appointment. This consistency will make you more consistent at doing it.
14. Listen to your body.
If you feel you are overdoing it - you probably are. Rest and allow your body to recover. If you feel sharp pain or pain in your joints, stop immediately.

What do you think?  Do you have any tips to offer our readers>?  Have you used any of the tips in this part successfully?

7 Methods of Motivation

We've compiled a list of some of the most popular and innovative methods of motivation to help you in your weight loss. Below is Part One of this three part series. Check back next week for parts two and three!

Feel free to leave your own ideas and tips in the comments below!

1. Set goals.
Make sure each goal you set is reasonably attainable. Set a time limit to accomplish it in. This will help you to constantly add to your program and make is successful.
2. Keep a journal.
Post in your journal or log every day. You will see data pertaining to your progress and what you're doing right/wrong, calories burned, etc. Use this as a way to hold yourself accountable.
3. Chart your progress.
Take a fitness assessment to see your current weight, body fat measurements, and BMI. In three months, take these figures again to see what progress you've made.
4. Weigh yourself every day.
5. Count your steps.
Take the stairs and count the number of them to divert your attention. Get a pedometer and track how many steps you're taking each day. Every small step is progress.
6. Read success stories & motivational quotes.
Others stories can propel your desire to successfully live (and write) your own.
7. Have a photo shoot.
Take a picture of how you look now. As you progress in your program, periodically take a picture to see how much you've changed.

Are weight loss ads doing more harm than good?

Have you read a magazine or newspaper, watched television, or surfed the Internet lately? If so, chances are at some point you've come across an ad for a weight loss program or product that contained a plus sized model. A new study from ASU, the University of Cologne in Germany, and Erasmus University in the Netherlands has found that these ads can have a direct impact on your self esteem. They concluded that an overweight consumer "demonstrated lower self-esteem - and therefore...less enthusiasm about buying products - after exposure to any size models in ads (versus ads with no models)," and "normal-weight consumers experienced lower self-esteem after exposure to moderately heavy models." A big part of this shift in self-esteem comes from the perceived distance between your size and the models size.  Those individuals in the normal to high BMI ranges tend to have lower self-esteem when viewing plus sized models.

A big part of this shift in self-esteem comes from the perceived distance between the viewer's size and the model's size. Individuals with higher BMIs tend to see themselves as drastically different than thin models and identify themselves as similar to plus sized models; those with a BMI in the normal range tend to fear they are similar to plus sized models. It is the identification and/or disassociation of one's self with the models that causes the negative shift in self-esteem.

You can read more about this study at PhysOrg.com, but I'd really like to know what you think. Do you feel that ads containing plus sized models - even those with the best intentions like Dove's Real Women campaign - can be doing more harm to one's self esteem than good?

Being Competitive in the Weight Loss Industry

If you take a simple drive around your town, you may see a weight loss center on every corner and in every strip mall. The industry is thriving, allowing dieters to be very consumer savvy, and forcing centers to find ways to compete and enhance their values.

When it comes to choosing a weight loss center, it is about more than just price. It's about value. As a dieter, you should be looking for a center with optimal service that will help you to be successful in your weight loss; as a center, you need to position yourself to show that you are it.

What does this mean? It means being/looking for the center that offers value, credibility, and quality. When it comes to health, price shouldn't be the largest factor. Instead, you want to look for/be the center with high quality standards, knowledgeable staff, and one that offers an enhancement on the services that most others provide.

Dieters - what do you look for when choosing your weight loss provider/center? Centers - what ways do you go about enhancing your services? I'd love to hear your thoughts and ideas!

Robard provides centers with the tools to be successful through business building kits, marketing materials, staff training, and more. The information above came from Robard's staff training, Selling Against the Competition, and is available to all Robard customers. To receive a copy of the transcript and staff training outline, or to learn more about Robard's offerings, contact a Business Development Manager at 800.222.9201.

What is your motivation?

In college, I had a roommate who put pictures of people she aspired to look like on her desk to motivate herself to stick to her workout routine. This way, she said, whenever she felt herself straying or reaching for something that wasn't healthy, she could look at one of them and have a clear visualization of what she was working towards.

For me, I've found one of the best motivations to eat healthy is to keep a daily food log of everything I eat. The written record holds me accountable for all the choices I make during a given day and allows me to look back and see where I can improve in the future. For me, it's the best visualization of where I was, where I am, and where I'm going.

What about you? What do you do to motivate yourself to work out more, eat better, stick to your diet, etc.? Or, if you're a weight loss professional, what are some tips you give your dieters to motivate them?

It’s a Sunshine Day – Get Active!

A few weeks ago, I was bemoaning the weather, but Saturday marked the first official day of Spring, so I've decided it's time to start washing away the winter blues and preparing for the upcoming warm weather! Whenever the warm weather comes knocking at your door, be prepared to get up, get out, and enjoy the sunshine!

Why get up and get out?
Other than giving yourself the opportunity to be active, burn calories, and lose weight, your skin produces Vitamin D through sun exposure and your body uses it in many vital functions, including absorbing calcium and bone growth. It is helpful in treating or preventing autism, autoimmune diseases, cancer, chronic pain, depression, diabetes, heart disease, high blood pressure, flu, and osteoporosis.

What you can do?
Thirty minutes of unprotected sun exposure, twice a week, will give you plenty of Vitamin D - make sure you slather on sunscreen during times of prolonged exposure to protect your skin. On a bright, sunny day, consider:

1. Going for a walk: As short or as far as you would like, a few extra steps a day will help your heart and cardiovascular system. An hour long leisurely stroll can burn 150 to 200 calories.*
2. Starting a garden: Pick a spot that will see a lot of sunshine and get to work. Onions, peas, and spinach can be planted anytime, while crops like lettuce, carrots, broccoli, and beets can be planted in early spring. Not only will you be getting physical, you'll be giving yourself healthy options to eat in the future. One hour of gardening can burn about 320 calories.*
3. Be a kid again: Pick a spot on the grass, lay on your back, and look up at the clouds. Use your imagination to figure out what they resemble. The laughter you're sure to generate is good for your heart and the relaxation you'll feel could burn about 70 calories, if you do this for an hour.*
4. Wash your car: Wipe away the last remnants of winter and give your car a shine. If it takes you an hour you'll burn about 270 calories* - not including the water fight that is bound to ensue.

*All estimations are based on a 180 pound individual and should be adjusted accordingly. Calorie counts were taken from DiabetesCare.net's Exercise Tracker.

Disclaimer: Consult a physician or qualified health provider before starting any type of exercise program.

Go US! Go Weight Loss!

I have to admit – I’m in awe.  For the past 9 days, I’ve been tuning into primetime television to catch a glimpse of what our athletes are doing in Vancouver at The Olympics.  Every moment I watch, I become increasingly more amazed by their drive, commitment, and athleticism. Watching these world-class athletes and hearing the stories of their journey to this point is so incredibly motivating to me, and I believe anyone on a weight loss or weight maintenance journey can take some pointers from them.

Sometimes you lose sight of your weight loss goals; you have days and moments where your goals are eluding you, where it just doesn’t seem like you’ll ever be able to accomplish them.  It is those days when you need to remind yourself of your goal when you started this program, and of the progress that you have made so far.  When it seems a lot easier to waiver – think of these athletes.  I’m sure they have days, just as you do, when it seems so much easier to give up, break their diet, or stay in bed instead of working out.  At those moments, they visualize their dream, using it to work through the sweat and tears of the journey.

Envision your weight loss goal as your Olympic Gold Medal.  You are working hard to accomplish this; you are changing your behaviors and lifestyle because you know that this is something you really want.  This weight loss is your Olympic journey.  Your diet and exercise program is your training; your friends, family, and counselors are your cheering section. 

So imagine what it will be like when you hit your weight loss goal – when your daily life becomes the Gold Medal podium, and everywhere you walk people are cheering for you and congratulating you – proving to yourself, and to them, that your drive and commitment in the face of adversity has led you to where you are.

For the next week, many of us here at Robard will be watching the Olympics, yelling “GO U.S.” in support.  But we don’t just mean “U.S.” as in the United States.  We mean it as “us” – you, me, and everyone else.  But don’t think that once the light of the Olympic torch has been extinguished our cheering will cease – we are here to support you, to help you accomplish your goals, and will be endorsing and encouraging you - every moment of every day.