Volumetrics or Crowding Out; How this principle can help you lose weight

Do you feel like every time you go on a diet you are never satisfied? Always hungry and looking for the next snack or meal?

When weight loss is your main goal to starting or maintaining a healthy life, the Principle of Volumetrics or Crowding Out can be a useful tool to your success.

Studies have shown that most people will eat the same volume of food per day. The key to Volumetrics is to take the volume that you are eating, and cut roughly 25% of the caloric value of it. To do this in a way where you will still be satisfied and full, here are some quick tips:

1.) Bulk up your meal.
Take your traditional meal of protein, veggies and healthy grains (like brown rice) and bulk up the amount of veggies, cut back slightly on the amount of grain and keep the protein to an appropriate portion of 3-4 oz.

Most vegetables like broccoli, bok choy, and dark greens have a lot of fiber and satiety value- so you’ll stay fuller longer.

2.) Portion Control is now QUALITY over QUANTITY.
Instead of saying, Oh for 500 calories I can have chicken and french fries, its quick and easy. And this is the caloric value if you keep the portion size under control. What about the QUALITY of those calories? Chicken is protein, but french fries are empty calories- no staying power to keep you full. Now, if you were to replace the french fries with a more QUALITY side item, like roasted baby potatoes with peppers, tomatoes, and a spinach salad, you would not only be eating LESS calories but you would actually be able to have a meal that gives you the amount of fiber you need to make it through to your next meal or snack.

3.) If done right you can have dessert!
What if someone told you you could have dessert every night and still lose weight? Obviously, you would know that it is about how you pick you foods and what you choose to eat. However, it doesnt have to be boring.

I often tell people if you start with soup or a salad, you will eat a smaller main dish, and will have room (both physically and calorically) to eat a 100-150 calorie dessert. Who doesn’t want that?

The principle of Volumetrics or Crowding Out is far more than a diet to follow; it truly is a different way of looking at how you eat and planning your meals. In Smart Workouts Weight Loss Program, we discuss way to be successful with the idea of Volumetrics and how you can benefit from it.

Happy Eating!

 

-Written by Sandi Partyka, CHC, Senior Fitness Assistant

Jump Start your Weight Loss – Take a Vacation!!

Welcome to 2012!

Whether it is a small amount of weight youd like to loose, or tone and decrease inches, or fit back into a certain pair of jeans, many people will vow to take on a resolution to lose weight and be healthier this year.

Well, what if you can do something to jump start that goal? What if you could learn how to eat and cook in the real world? What if you had the support and expertise of a staff committed to helping you get the most out of reaching your goals?

Look no further! Smart Workouts Fitness Vacation is an all-inclusive vacations for fitness and weight loss, set in the rich cultural backdrop of New York City!

Your stay includes hotel accommodations, a fully escorted daily activities, small group exercise classes, cooking demonstrations and nutritional lectures. You will learn how you can eat healthfully at fantastic restaurants, and build nutritional, healthy meals without having to cook all day. Youll experience all different types of exercise classes and enjoy NYC in a way that keeps you active; walking around a museum to hit a number of steps on a pedometer, ice skating, or rollerblading in the park. Even if you live in NYC, we offer a way for you to go on vacation and stay at your own residence!

Since we know that this is the time most people will resolve to try to reach their weight loss goals, weve decided to give a Special Winter Offer for the months of January and February only:

If you like Smart Workout on Facebook, you will receive the following discount:

  • $100 off a weekend booking
  • $150 off  a mid-week booking

or

  • $200 off a full week booking

However, in order to receive this Winter Offer, you must like us on our Facebook Page.

When you’re ready to jump start your weight loss for a new year, be sure to mention the Blog or Facebook to receive your offer.

Heres to a happy and healthy new year!

Fitness, Food and Weight Loss Trends for 2012

At the beginning of every year, the American Council on Exercise and the American College of Sports Medicine put out a report on what the leading fitness professionals believe will be the biggest fitness trends of the upcoming year. Similarly, nutrition councils and wellness professionals make their predictions for the same buzz around healthy foods and weight loss trends.

According to all things health and fitness, here is a quick look at what to look forward to in 2012:

FITNESS TRENDS

1.) Unique Training tools like the TRX Suspension Trainer. The TRX trend looks as if it will be skyrocketing through 2012. Some of our trainers here at Smart Workout have already fallen in love with this great tool, I work out with it all the time, says Senior Fitness Assistant Gillian Rinaldo. Clients really love the definition they get and it is easily one of our most popular classes.

2.) Small Group Training. The days of overcrowded classes where its easy to get lost are soon becoming a thing of the past. It looks as though in 2012, an increasing amount of gyms and fitness facilities are realizing what us here at Smart Workout already knew worked; Small Group Classes are more focused and produce results faster than larger sized classes.

3.) Zumba is a hot workout. In 2012, Zumba will not lose its hot status. This sexy dance class is the No. 9 workout requested by clients according to fitness professionals. At Smart Workout, we actually offer TWO unique Zumba classes!

WEIGHT LOSS/HEALTH TRENDS

1.) Weight Loss / Wellness Programs. More and more clients are asking for intensive weight loss programs and lifestyle coaching. At Smart Workout we offer both the Weight Loss Program AND our All-inclusive Fitness Vacations. Either program helps guide you through effective exercise, how to eat in the real world, and how a healthy lifestyle really is achievable!

2.) Whole Grains and Local Produce. More people are focusing on eating whole grains and are beginning to explore great new alternatives to basic breads and pasta. Grains like Quinoa, black rice, and Sorghum (a gluten-free African grain) are popping up in more grocery stores. Also expect to also see special local sections, where you can purchase fresh, locally grown produce from some of the more mainstream grocers.

3.) Strong is the New Skinny. It could be thanks to Michelle Obama and her amazing arms, or Jennifer Aniston’s killer Pilates body, but getting strong is a top priority for the client seeking a hot bod. The emaciated skinny girl look is not coveted the way it was in previous years. In 2012, a lean, toned body is sexy.

-Written by Sandi Partyka, Senior Fitness Assistant, CHC

References

Healthy Food Trends, Self Magazine

Top Fitness Trends for 2012

Fiber – Why its necessary for Weight Loss and a Healthy Body

You may have heard many of the benefits of Fiber; it keeps you fuller longer, it can help your digestive system work properly, and can assist in reducing cholesterol levels.

A recent study from India actually points to the the fact that the decrease of dietary fiber in more westernized diets of highly processed foods, can actually be one of the leading factors in the increase of obesity and the growth of type 2 diabetes throughout the world (You can read the full article here).

This study pointed out the facts that a diet rich in dietary fiber can have a huge benefit on the gastrointestinal tract, and if the increase of fiber is introduced into the diet in a gradual manner, many discomforts normally associated with increased fiber intake (such as bloating and gas) can be combatted.

In the Smart Workout Weight Loss Program, we specifically talk about the importance of Fiber and how it is a great tool to keep satiety when choosing your meal plans. Similar to monitoring the amount of fat grams, carbohydrate grams and protein grams you put into your body, monitoring how many grams of fiber in your daily diet can help put you on a successful path to weight loss!

Foods like oat bran and beans have anywhere between 10-17 grams of Fiber per cup. Even some delicious foods like raspberries, pears and edamame have anywhere between 4-9 grams of Fiber per cup!
So heres to the next meal with dark, leafy greens, oat bran or berries!

-written by Sandi Partyka, CHC, Senior Fitness Assistant

To Snack or not to Snack: That is the Weight Loss Question

To be or not to be. That used to be the age-old question. However, in todays weight-loss world it is now, To snack or not to snack. That is the question.

More books by more qualified RDs, Doctors, Health Counselors and Weight Loss clinics are coming out every day telling you how you should eat. Articles and research are continually published defending all of these ways of eating. So who’s right?
The actual science behind losing weight is not all that complicated: Calories in must be less than calories out to lose weight. The real struggle with weight loss is not that people don’t necessarily know what to do- its the path to get there.
For some people eating 3 meals a day with enough calorie and nutrient balance is just not logical. A nurse who works a 12-hr shift may not necessarily have the time to sit for a 45minute lunch. Having a smaller meal and a snack may suffice better. A person who has an 8 hour work day and then does a very hard workout (like training a run in training for a marathon) in the evening may not have the energy to make it through their workout if the last thing they ate was at noon and the workout is at 6:30. In these 2 cases snacking in between smaller meals make sense.

However, a person who has a job where they are at their desk and rarely moves, 3 meals may be a better option. If you create a meal that is balanced and nutrient dense, then the idea of snacking may be hindering your weight loss goals. You may have enough calories in just those three meals, and the time between those meals may be enough to satiate you before your next meal.

Like most things, its all about balance. If you are feeling ravenous, and your next meal is hours away, then maybe a snack is appropriate. We also shouldn’t be married to the same way of eating every day.  For example, when you’re stressed you may snack more. If you know you have a stressful project coming up- it may be wise to not make any larger meals for that day/days. If you know you’re not going to an intense workout after work, maybe you skip the afternoon snack that day.

Weight loss can be tricky, and that is why it can be difficult. Having a good support system, whether it be a significant other, friends, family, or a health counselor like the one you would work with in Smart Workouts Weight Loss Program its critical to have a sounding board to help you along the way.

Most important, you need to create a way of eating that works for you. Just because your friend thrives on a certain diet, and your aunt swears by a completely different way of eating, doesn’t mean it will work for you. Its important to find your very own diet- the ME diet.

So, To snack or not to snack. Thats up to you!