NIFS Healthy Living Blog

If you’re trying to lose weight, you’ve probably started exercising, maybe you’re trying a new diet, and maybe you’ve been super consistent for months now, but nothing’s changing. You feel like you’re doing everything right, but you haven’t seen any changes on the scale. How can this be? Weight loss is all about diet and exercise, so why aren’t the pounds just falling off? Research suggests there’s more to weight loss and weight management than diet and exercise alone.

Total Daily Energy Expenditure: The Calories You Burn

Throughout the day our bodies expend energy in the form of calories. The components of Total Daily Energy Expenditure (TDEE) include Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Physical Activity (PA). BMR accounts for about 60% of total daily energy expenditure. This is the amount of calories a body burns at rest. People who have increased muscle mass will have a higher BMR because of the amount of calories muscles use, even at rest. This is one reason why strength training is important for weight loss.

TEF results in roughly 10% of TDEE. This includes chewing food, digestion, absorption, and all other processes that go into consuming and processing food within the body.

The remaining 30% of TDEE is physical activity, which then gets broken down into exercise activity thermogenesis (EAT) and nonexercise activity thermogenesis (NEAT). EAT accounts for about 5% of TDEE, while NEAT can contribute as much as 15%.

NEAT vs. EAT

NEAT are the little movements or tasks you do throughout the day, but are not considered moderate to vigorous exercise. This can include walking, taking the stairs, vacuuming, doing the dishes, playing fetch with the dog, talking, standing, tapping your foot, cooking, yard work, and so on. These small tasks vary from 50 to 200 calories per hour. All of these small movements can add up to a significant caloric deficit. On the other hand, EAT is the exercise-type activities like running, weight lifting, and so on.

Exercise is encouraged in weight loss because it can increase muscle mass, improve mood, encourage movement, and so many other benefits. However, if your workout is one hour long and you sleep for 8 hours, there’s still 15 hours of the day in which you might be completely sedentary, which is not ideal for weight loss.

We live in a society that encourages sedentary behaviors throughout the day, for example, working in an office. Meanwhile, over half of leisure time is spent watching television. This means that Americans are spending the majority of their time completely sedentary. This is thought to be one of the causes of the obesity epidemic in the United States.

What Does This All Mean?

To be clear, increasing NEAT activities is not a replacement for exercising. Structured exercise of moderate to vigorous intensity for 150 to 300 minutes a week has countless benefits that have been researched over and over again. However, in overweight and obese patients, adherence to workout programs shows low long-term success. And those who do show success initially seem to gradually gain the weight back. Instead, replacing sedentary behaviors with NEAT-type activities can boost energy expenditure throughout the day while maintaining long-term adherence. Not only is NEAT easier to maintain, but the amount of NEAT activities seems to increase over time.

Overall, weight-loss programs should focus on a healthy diet, a structured workout program, and strategies to decrease sedentary behaviors to increase NEAT. Although the full mechanisms of NEAT still need to be explored in research, there’s plenty of evidence to prove that decreasing sedentary behavior may aid in weight loss when combined with diet and exercise.

For some ideas of increasing NEAT at work and at home, check out this blog.

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

What’s your motivation for working out? Eat healthy? What’s your motivation to get enough sleep or practice de-stressing with yoga or foam rolling? What’s your motive to get your friends and family to go on a walk or to the gym with you?

What’s YOUR Motivation?

In a matter of minutes you can change your mindset. In a matter of minutes, you can be inspired to want to live a healthy lifestyle and to prevent disease and illness. But it involves commitment and no excuses.

“I have cancer.” Those are the three tragic words that no one wants to hear. But I’ve heard my mom tell me this three times. These words changed my mind in three seconds. They are the three words that motivate me to motivate you.

Did You Know?

Some statistics about illness in America:

• Approximately 38.4% of men and women will be diagnosed with cancer at some point during their lifetimes (based on 2013–2015 data from https://www.cancer.gov).
• Did you know that about 1.5 million Americans are diagnosed with diabetes each year?
• Did you know that about 735,000 Americans die from a heart attack each year?
• Did you know that about 32.3% of males and 35.5% of female adults are obese in America?

These statistics are not meant to scare you; they are meant to bring awareness. And these are the conclusions of just a few of the studies relating to health issues in the US.

Did you know... you have the power, through your choices, to not become one of these statistics?

Where to Begin

Mapping out goals to create healthier habits for different areas of your life can be a great first step in preventing deadly diseases. So what are some things that doctors recommend you do on a daily and weekly basis to help prevent becoming one of these statistics?

1. Movement is Medicine: A study showed that Americans are sitting an average of 13 hours a day and sleeping an average of 8, which means they are sedentary 21 out of the 24 hours of the day. This is a leading factor for disease in America. Get up and incorporate movement into your day to get your heart beating and blood flowing. Incorporating movement for blood flow helps carry oxygen and nutrients to cells and organs for nourishment. If cells are not activated, it can lead to their mutations, which leads to cancer or other diseases.
2. Proper fuel: The average American eats way too much added sugar and processed foods because they are convenient. But as important as nourishment is to the cells, you want to nourish them properly with fuel. What we put into our bodies effects what nourishment and vitamins our bodies receive. Eating fruits, vegetables, healthy carbs, and lean meats gives you key nutrients to fuel properly. Eating in a caloric range that is appropriate for the body and practicing portion control is just as important. One way to figure out what your body needs is to get a BodPod or RMR assessment test to find the range best for your body’s needs. In addition to food, our bodies need water to flush out toxins constantly and properly hydrate the control systems. Drink lots of water every day.
3. Relaxation: Stress is arguably one of the leading causes of disease. When someone is stressed, it often leads to the other healthy habits going out the window. Learning to clear the mind and de-stress can be so beneficial in the long run. There are many ways to do this, but a few cheap methods that you can incorporate daily are meditation, yoga/stretching, and foam rolling. Releasing built-up toxins in the body can aid in natural detoxification and preventing cell and organ mutations.

There are many other methods of prevention to incorporate into your lifestyle, but these are the three key factors. Make it a goal to start incorporating these and then slowly add more disease and cancer-prevention modalities. 

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Most of us are aware that the number of Americans diagnosed with diabetes is increasing, but so is the number of us at risk. The American Diabetes Association says you now have a 1 in 7 chance of developing diabetes if one of your parents was diagnosed with the disease before age 50, and a 50 percent chance if both of your parents have it.

Genetics plays a role, but what can you do to reduce your risk of developing Type 2 diabetes? Lifestyle changes can be your best bet. Here are three areas that can have the greatest impact.

1. Practice Healthy Eating Habits

Eating a wholesome diet that is focused on plant foods is key. A large meta-analysis found that those who chose a Mediterranean-style way of eating were 23 percent less likely to develop Type 2 Diabetes. This style of eating is high in vegetables, fruits, nuts, seeds, legumes, fish, seafood, olive oil, whole grains, herbs, and spices but moderate in meat, poultry, eggs, cheese, and yogurt. 

2. Move More, Sit Less

Physical activity can improve insulin resistance for as long as two days following the activity. The American Diabetes Association recommends that people at risk for Type 2 diabetes exercise for at least 150 minutes per week. This could be as simple as a 30-minute brisk walk, five days per week. 

3. Sleep

Many studies have shown that sleep deprivation impacts glucose metabolism. Aim for at least 7 to 8 hours per night for lowered risk of developing the disease.

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Just because you have a family history of Type 2 diabetes, doesn't mean you will automatically have it too. If you can make healthy lifestyle changes in nutrition, exercise, and sleep, you can lower your risk and improve the quality of your life.

This blog was written by Judy Porter, RD, CD. To find out more about the NIFS bloggers, click here.

We’re not quite there yet, but it’s just around the corner. Soon the days will start to become shorter and the supermarket aisles will be full of school supplies. That routine you had down for summer is about to change because it’s back-to-school time!

If you’re like most people, you’re not quite ready to say goodbye to the relaxing days of summer and the late nights when you knew you didn’t have to be up early. For some it means your kids are going back to school, or you’re a student and your own classes might be starting, or as a teacher your new set of students will be coming in.

Getting Back to the School Year Routine

With the approach of the new school year comes the need to ease back into a routine that helps not only your children succeed, but you as well. Having to change a routine can be tough in any circumstances. When our routines change from “fun and relaxing” to “less fun and somewhat stressful,” it can be even tougher to pull it off.

The best way to ease back into the new school year is to get into a routine before school even starts. Getting a head start on a new schedule and new responsibilities will allow you and your kids to adjust before school actually starts and the pace really picks up.

Areas to Focus on for Back-to-School Prep

• Sleep schedule. Almost without realizing it, we tend to slip into a different sleep pattern during summer, with the late nights that make for later wake times. This is probably due to several factors, the biggest being that the days are longer and going to bed when it’s light outside can be difficult. When school starts, however, it’s important to be on a different sleep schedule, making it easier to get up and not rush around in the morning. One trick that I typically try is a few days before school starts, pushing bedtime and wake time back 15 minutes each day. It is a smooth transition and will help with a school-friendly sleep schedule.
• The daily schedule. We’ve all grown accustomed to a low-pressure schedule this summer. However, when school starts, having a schedule is critical. There are only so many hours each day to be able to fit in school, homework, extracurricular commitments, church, and chores. Creating a schedule will make it all seem less chaotic.
• Fitness. It goes without saying that not only do we as adults need to move, but our children need to move as well. Literally. Kids sitting for long hours in the classroom, and parents sitting at the office, hinders our ability to concentrate and also lowers energy levels. Take the time to lead by example and include physical fitness activities that the whole family can enjoy. We always used to say “Let’s go outside and burn off all that energy to get you ready for bed!” Not only will grades likely improve, but there will be less stress and you’ll be able to handle the pressure that school brings.
• Breakfast. Another important reason to get into a routine before school starts is to ensure that nobody skips breakfast. Picture this: You’re not used to having to wake up early, you sleep through your alarm. Now you’re rushing to get ready for work and school, and there’s no time for breakfast. Studies show that children who eat a nutritious breakfast function better. They do better in school, and have higher concentration and energy levels. The same goes for adults regarding our concentration and energy for work.

Back-to-school prep doesn’t have to be difficult; it just takes a little planning. School and work can be tough enough. Make it easier on yourself and your family to establish a routine before it starts!

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Hello NIFS friends! Have you noticed that your metabolism is slowing, weight is harder to keep off, or that your strength is fleeting? Well, you are not alone; many people like you struggle with these issues. Although there are quite a few reasons for people to fall behind on their goals and feel dissatisfied with their health and wellness, this blog is dedicated to simply standing up (literally) and taking on the day with the mindset that all movements matter, no matter how small.

The More You Move, the Healthier You Can Be

As kids, play and exercise were more active for many of us in the olden days. Some of us couldn’t sit still for five minutes and were constantly moving. It was part of the job! With that being said, there were some kids who ate food as if they had a hollow leg and never gained as much as an ounce of fat. It’s not challenging to correlate the links between activity, metabolism, and wellness; the more daily exercise you have in your life, the more control you can have of your overall health (and excessive sitting has many risks).

Furthermore and along the same lines, the decline of activity in our lives can almost always parallel the decline of not only health, but also muscular development, body composition and resting metabolic rate numbers, and increased chances for injury. Without a doubt, nutrition is key to improving overall body composition, but without exercise, often we see many consequences that can leave us dissatisfied with our well-being.

How to Sit Less

My challenge to you: SIT LESS. During your daily routine, try to move more and be idle less. At the gym, if you have an exercise that includes sitting, find a way to work the same muscle group standing up. An example of this would be a standing chest press on one of the dual cable cross machines. Not only are you working chest, shoulders, and triceps, but you are also developing core and balance, which might not be achieved using conventional chest press machines. This is just one example out of hundreds of exercises that can change and challenge your fitness game plan.

If you are interested in learning more about these types of exercises that can get you up and moving, contact a Health Fitness Specialist or personal trainer at NIFS. While an HFS can make your personalized workout exciting and safe, personal training can take your fitness experience to the next level with motivation and accountability. Whatever the case may be, TAKE A STAND, for your health.

Muscleheads, rejoice and evolve!

This blog was written by Thomas Livengood, Health Fitness Instructor at NIFS. To find out more about the NIFS bloggers click here.