Snacks are a problem for many people trying to lose weight. Are they a dieter’s enemy? They don’t have to be.

Problems with snacks come from failing to pick, plan, and prepare for success. In our Slim Down weight loss class we address this important issue.

PICK THE RIGHT SNACKS

Picking the right kind of snack will have a major impact on your fat loss efforts. An article at www.womensabworkout.com lists 4 healthy snack options: yogurt, peanut butter (natural), almonds, and blueberries. These are great snacks and all on the list of healthy snack options our Slim Down class participants get.

A few comments on a couple of these foods.

Be careful when selecting yogurt. Look at the fat content and whether or not there are added sugars.  Some yogurt brands have added fiber, which adds to the total calories, but that’s not necessarily a bad thing. Read the ingredient list on the peanut butter jar as well. Ideally, there will be two ingredients: peanuts and salt. Not really any need for more than that.

A few more simple, healthy snack options:

• Walnuts

Loaded with healthy fats. Try a handful with an apple.

• Hard-boiled Egg

Limit yourself to a couple of these a week or remove the yolk.

• String Cheese (low fat)

Another great protein source.

• Dry Cereal (whole grain)

Good substitute for chips and adds fiber.

You’ve picked well. Now it’s time to plan.

PLAN TO SNACK

We’ve all heard it over and over, “Failing to plan is planning to fail.” This holds true with diet and fitness as much as anything. Picking the right kinds of snacks is a big part of the planning process. Another aspect of planning is working out your snack schedule.

Eating numerous smaller meals (5-6) throughout the day is a better idea than 2 or 3 big meals. Your snacks are part of this daily plan. The goal is not to let yourself get too hungry. For most people this means eating something every 4 hours or so. That means you should plan for a mid-morning snack, one mid-afternoon, and another at night. (The nighttime snack need might vary depending on your dinner time.)

You have your snack plan, now it’s important to prepare. A great plan will still fail without adequate preparation.

PREPARE TO SNACK

First part of preparing is somewhat obvious – go shopping! Stock your shelves with the right kinds of snacks (throw away the junk if it’s still in your pantry).

One of the things to stock up on is small bags or containers. Healthy snacks can still sabotage your efforts if the portions are too big. Take the time to weigh and count. Consider using some time over the weekend to get the next week’s snacks ready. The extra work will pay off all week long.

One more ‘P’ – PLANT. Stash a few emergency “baggies” at the office or in the car. These can bail you out when you’re feeling a little hungry or when the office donuts are getting passed around.

Snacks are the downfall of many dieters but they can be the key to weight loss success. Just pick,  plan, and prepare.

Some people exercise with the hopes that their workouts will make up for their poor food choices. (I’m sure none of the people from our weight loss class are thinking that.)

Many of those people will say, “I just don’t understand why I can’t lose weight.” Really?

Bad news for those of you trying to get away with this approach. 80% of your body fat composition will be determined by your diet.

Yes, exercise is also important to health and to speed up fat burning and muscle building, but most of your results will come from how you eat.

If you truly desire maximum results you must get real about your daily diet. Time to give up a few of those large white mochas from you-know-where.

Local television broadcaster, Channel 6, posted an article on their website regarding American’s out-of-control consumption of sugar.

According to the AMA, we average 22 tsp of sugar too much every day, most of which comes from soda.

In our Slimdown weight loss class, we advocate the importance of keeping it simple and nutrient dense!

Eating a diet rich in natural foods, such as fruits and vegetables - the most simple, nutrient dense foods on earth - is the easiest way to avoid overdoing the sugar calories.

I often tell my class that if you’ve been religiously consuming in excess of 3,000 calories a day and you switch to eating 1,500 calories of Twinkies, you will lose weight by simply creating a caloric deficit.  However, you will get none of the nutrients necessary for your healty and satiety.

So, toss the sugar-laden Twinkie by the wayside and grab a banana!  Your health and waistline will thank you for it!

~ Kara

Can you imagine telling this 400lb man that he would be ready to do a triathlon in less than a year?

Matt Hudson at 400+ pounds

Recently, this man experienced a great accomplishment, finishing the Sugar Creek Swim Club Sprint Triathlon in Crawfordsville. Well, it wasn’t quite the same man.

I’m proud of my brother. I can’t say it enough.  Matt and his wife, Paula, started last October to change their lives by getting fit. In less than a year’s time they have lost over 300lbs between them. Matt is now 20lbs away from his goal of losing 200lbs in one year.

In my career, I have had one or two people that have lost 100 pounds, but never three at the same time. (Bill Bean has lost 100lbs during this same time.)

How does Matt do it?

He exercises almost every day of the week and has been doing bootcamp classes a couple of times a week.  He keeps a food log and stays under 2,000 calories a day.

It’s that simple. Simple, but not easy.

Paula has been a strong support for Matt. Having a few cheerleaders (and butt kickers) is always helpful for anyone trying to make such huge life changes. Given Paula’s incredible success, it’s clear they have both been good for each other.

Below is a recent picture of Matt. The change in his appearance is remarkable but the changes can’t all be appreciated in a photo.

Matt Hudson August 2009

I would love to find a way to get more people like Matt and Paula motivated to change their life. Unfortunately, that’s something they have to do before I can help them. Perhaps their story will be motivating for someone.

If you have someone in your life, a friend or family member, who is obese and unhealthy, let them know they don’t have to stay that way and that it’s possible to radically change their life.