Activity Journal

Having had success with keeping a food journal, I am now going to start keeping an activity journal. This is to help monitor how much extra activity I do each day. Now, I don't plan on keeping track of what has been my normal activity level, but it will keep track of the changes I am trying to incorporate.

My journal will be basic and will include the good (hiking, walking, yard work, etc) and the bad (how much time did I sit in front of the tv each day). The bad column is like the fat gram column in my food journal. Some intake is fine, while too much can be down right scary when you look at the numbers!

The journal will only contain the activity, and how many minutes. This will fit in nicely with my NEAT goals listed on my goals page. I will keep this journal for a minimum of 3 weeks, but as long as necessary until I know that the awareness of those numbers has become habit.

Move It

What are you doing to move more in your daily routine? How sedentary are you?

I started reading a book a few weeks ago titled "Move a Little, Lose a Lot" by James A. Levine, Md, PhD and Selene Yeager. Although I haven't read any more of this book since then I do plan on reading it and start incorporating the principles this month. This book addresses the NEAT* science developed by Dr. Levine that at it's core is by moving more during our day we will burn more calories and therefore be able to maintain a healthier weight. (*NEAT stands for nonexercise activity thermogenesis - or the calories you burn really living). In his studies he mentions that by averaging 135 minutes of movement -any type- each day then we can burn calories and increase our energy.

Now that the weather is getting better, it will be easier to get outside and incorporate more movement. The activities I know I can do, some fun - some not as much fun, are walk in the neighborhood, yard work, mowing, gardening, pulling weeds, hiking to name a few. Also, I can get in my shop for some woodworking since it's not freezing out there.

There are plenty of things inside as well that burn calories. Preparing meals, vacuuming, sweeping, dusting, laundry, standing/walking while on the phone, etc.

The point is, we need to look for ways to get off our duff. Even the mere act of standing burns more calories than sitting (not much - but it does).

I recommend purchasing the book and reading it. When reading it you may think "no duh - basic common sense". But his book goes more into the science of it and serves as a good swift kick in the pants for us.

I've added some movement goals to my GOALS page. Join in with me and make this month a new beginning for more movement.

Today I Will.....

Today I Will.....

• Eat 3 meals and 2 snacks - all low calorie and low fat
• Keep my food journal - this helps to hold me accountable
• Find opportunities to move more. Even small movements burn calories (ie., fold clothes while watching the Olympics tonight, 30 minutes of cleaning the garage, read while standing up, etc)
• Find 1 new low calorie, low fat recipe to try, and hopefully be able to add it to my rotation

Our journey is one of small steps and daily reminders. Don't get frustrated. If you do, pause and reflect on how far you have already traveled. Then continue on your journey.

NEAT

NEAT - NonExercise Activity Thermogenesis (or the calories you burn really living). Funny sounding name, but the details are crucial to that life we dream of when we lose those pounds.

I just recently purchased a book by James A. Levine, M.D., PhD., and coauthered by Selene Yeager titled "Move a Little, Lose a Lot".

The very bare bones of it is about finding ways to incorporate more movement in our daily routine. We spend so much time on our rear ends that we have forgotten how just normal daily activities with movement can help us keep the weight off.

I'll go more into this in the days and weeks ahead as we add this to our backpack on this journey.