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Diet and Exercise Journal: How to Maintain Your Program

Diet and exercise journal can be a very helpful tool in accomplishing whatever fitness or weight-loss program. They allow you to track your daily or weekly progress, be it in the form of the food you eat, the calories you consume, the exercise you finish, or the calories you burn. Sometimes, the best way to keep fit or lose weight is to simply take track and control what you do.

There are many believers that losing weight is all about counting calories and burning them so that no fat is accumulated by the body. This could be an effective method, if only all foods showed their caloric content. Nowadays, there are database available to know just how many calories a regular cheeseburger has. The only missing ingredient to the diet program would be what to do with the information.

A diet and exercise journal can help record the food eaten daily. With this information, people can mix and match their dietary meals in order to match the exercise or activities for the day. For example, a breakfast of a pancake that is about ten inches in diameter holds about 371 calories. A person weighing 150 pounds who walks for 30 minutes at a regular pace of 3 miles per hour loses approximately 150 calories. With this information, it can be gathered that that person needs to walk for more than an hour to burn the calories that came with breakfast.

There are many factors in calculating the amount of calories being burned, but keeping a diet and exercise journal can be as simple as noting down the food you eat, the activities you do, and the weight you are at during the time of the record. Taking note of these facts allow people to see if they will need more exercise if they want to lose more weight, or if they will need to decrease the amount of food they take if they cannot do additional exercise.

Keeping a journal that shows progress and results can also lead to further motivation. The same way that people feel good about themselves when others notice something wonderful about them, there could be no better inspiration than seeing that the efforts they put in are yielding good results. Exercise wouldn’t make much sense if the body did not feel stronger or if some excess weight was not shed away. At the same time, dieting without seeing a slimmer body can be very disappointing and the program can be short-lived.

More than just a way to record and see daily facts, the most important contribution of a diet and exercise journal is probably the discipline it takes to fill out the pages. Weight loss, be it in the form of an exercise program or a diet regimen, can only truly be effective if the person swears to live by it and never give up. A journal may not be able to speak, but it is the one that can share your best kept secrets, and it is the entity that will show you that what you are doing is all worth it.


Victoria Summers is a featured and syndicated expert columnist on the topic of diet & exercise for the Secret Enquirer. For more diet & exercise tips and articles, visit now.

Dukan Diets Head Nutritionist Simone Gloger Offers Tips to Help Dieters Maintain and Even Lose Weight During the Holiday Season

New York, NY (PRWEB) November 25, 2014

During the holiday season when festive dishes packed with carbohydrates and fat are typically offered in abundance, it’s very easy for dieters to cheat, overindulge and pack on the pounds. According to Simone Gloger, head nutritionist for the best selling Dukan Diet, when it comes to dieting successfully during the holidays it’s important to plan head, make healthy choices and focus on eating Dukan-friendly lean protein and vegetables, but to still enjoy yourself.

The Dukan Diet is a lean protein, low-fat, low carb diet that encourages dieters to eat real foods in order to reach and maintain their True Weight. Dieters can eat as much lean protein and vitamin rich vegetables from a list of 100 approved foods until they are full, no weighing food or counting calories. Since the Dukan Diet allows dieters to enjoy lean protein and vegetables, many popular holiday dishes are already Dukan-friendly such as turkey, fish and vegetable dishes. You can also modify recipes to make them Dukan-friendly such as making mashed cauliflower or turnips instead of mashed potatoes, or making a pumpkin pie without the crust.

Here are fives tips from Gloger for sticking to your diet during the holidays:

Don’t Skip Meals: This is the time for work parties, gathering with friends and big family dinners where you know there will be endless food options, many of which are not on your approved diet! Skipping meals to save up for these calories later in the day is not the solution and could potentially lead to headache, fatigue and of course over eating. The key is to eat small meals or snacks throughout the day that are high in protein and low in fat so you can eat as much as you want, get full and not over indulge later on.

Trim Back On The Trimming: Most traditional holiday dishes are really not that unhealthy, but adding in all the additional trimmings to the dishes are what make the calories add up. Simply eliminate extras such as gravy, cream sauces, butter and crust on pies and most all of the bad calories and fat are gone!

Plan The Attack: Before you even grab a plate and start piling on your favorite holiday foods you look forward to all year round, browse your options and pick out which items are the healthiest and then choose just a few items that you want to indulge in. Planning before you actually start piling on the food allows you not to be rushed into making bad eating choices and makes you more aware of exactly what options you have to work with.

Focus on the Main Dishes: We always spend hours planning and cooking the main dish at holiday dinner’s such as the turkey or ham but end up eating more of the sides like bread, potatoes and stuffing, which are typically the least healthy items. Eliminate some of these unhealthy smaller dishes and instead cook a few additional main dishes such as a fish, roast or grilled chicken, which have more protein and will fill you up more, leaving less room for side dishes. Plus, these main dishes are better for leftovers!

Keep Up Your Healthy Habits: In addition to watching what you eat, its also important to stay on top of your other healthy habits like daily walking and exercise, as well as making sure to drink plenty of water. Doing this will help keep you in your healthy routine and you are more likely to succeed and not gain those few extra unwanted pounds during the holidays.

About Dukan Diet

The Dukan Method is a high-protein, low-fat, low-carb diet designed for healthy eating and lifelong weight management. Created by Dr. Pierre Dukan, a French medical doctor with over 40 years of experience in clinical nutrition and author of the #1 New York Times bestselling book The Dukan Diet: 2 Steps to Lose the Weight. 2 Steps to Keep It Off Forever, the Dukan Diet program offers unique and personalized weight loss coaching, as well as a variety of food products and all natural supplements at The Dukan Diet book has sold more than eight million copies worldwide. To learn more about the Dukan Diet, please visit or find Dukan Diet on Facebook or Twitter.

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