Weight Loss is More Than Counting Calories

  • It may be necessary to stay way from white starches like refined grains and refined sugars. These foods also can cause an increased appetite and cravings.
  • If you are having trouble losing weight increase your proteins and healthy fats. Weight loss can be more complicated than just counting calories. Sometimes you have to tweak a few things to see what works for your unique situation.
  •  Always read labels. Know what you are putting into your body. Try to eat fresh whole foods and stay away from processed foods. Look out for high sodium and artificial ingredients.
  •  Eat more low calorie density food. These foods contain a lot of water so there are fewer calories. Example would be leafy greens like lettuce, and spinach, fruits, and soups.
  •  Cook more meals at home so you know exactly what is going in to your food.
  • Weight loss can require more than a daily workout and food moderation. Your lifestyle has a huge impact on your ability to lose weight. Sitting for just a couple hours can cause a decrease in the enzymes that break up fat.
  • Lack of sleep can cause a reduction in growth hormones and cause us to crave sugar.
  • Try to minimize stress which can effect your weight. Often eating is the way we reduce stress. Too much cortisol, which is released when under stress, can slow your metabolism. One technique to reduce stress is relaxation breathing.

Weight Loss Tips

Weight loss tips from guest blogger Larry D.-a recent weight loss success story (70 pounds which was down >28% from his peak)
1- Drink two tall glasses of water a minimum of ten minutes before eating anything,
2- Reduce/eliminate white starches/sugars(bread, pasta, cereal, rice, potatoes and pizza)
3- Monitor your meals. Find a web or smart phone app food tracker and use it. I used WebMD’s tracker. If you eat a bag of potato chips, record it on the tracker. You’ll be able to see your caloric, sugar, carb, protein, etc., intake. It’s important to understand the most vital aspect of weight loss and maintenance, that being your daily consumption statistics. Find a suitable recommended level of intake for weight loss and see if you can hit the targets.  You can also keep a hand written food diary.
4- Exercise a minimum of thirty minutes a day – include aerobic and strength training exercises and stress reduction stretches  and relaxation breathing for decreasing emotional eating
5- Set a goal of never finishing a meal or leaving a clean plate. Even if it’s just one more bite, leave it for leftovers.
6- Put fork down for a minimum of ten seconds after each bite of food.
7- Take a sip of water in between each bite of food. Drinking alcohol with meals can cloud your judgment and lead to overeating, be mindful of this if you typically imbibe. Maybe have a drink at the end of the meal, rather than at the beginning or during
8- Always come in last! When eating with companions, make sure you are the slowest eater. Never finish before anyone else.
9- Snack on cherry tomatoes, cheese, small handful of nuts or steamed vegetables
10- Repeat this phrase in your mind three times whenever you think you’re hungry “the feeling in my stomach is thirst, not hunger“, then have a tall glass of cold water, wait a few minutes and see if you’re still “hungry“. The body is giving you a thirst signal, it is NOT a hunger signal.
11- Use small plates for meals. Fill plate with salad and vegetables first and finish them before eating the main course
12- Cut the size of your typical “forkful” in half. The tip of the tongue can only taste so much food at once.
13- Re-read this message at least once a week until these become your habits.
As I am not a registered dietitian nor a trained medical professional, please take the tips as merely suggestions from a fellow struggler who finally got tired of being obese (it’s okay to use that word). Please consult with competent registered or trained professionals or do your own research on specific changes in diet and exercise to see what works best.

Evaluate Your Weight Loss Plan

Everyone is unique when it comes to weight loss, improving your fitness level and general health.  You might be in a fitness program with a friend and not getting the same results. But do not give up.  You cannot compare your results to anyone else. If your health buddy is heavier than you to begin with, she will lose weight quickly at first. Men will lose weight faster than females due to testosterone and greater muscle mass. Older people will lose weight slowly due to slower metabolisms, hormonal changes, and decreased muscle mass. Medical conditions can cause your weight loss to be slow and those on anti- depressants and corticosteroids, may have an additional challenge. Finally, genetics may add to the challenge.

Are you eating more than you think you are? Your calorie intake may be more than you think it is. Make sure your calorie intake is accurate. Are you eating the right foods?

Are you exercising properly for weight loss? You might not be exercising as much or as intensely as you need to for weight loss.The machines only estimate the amount of calories used. Fitness trackers are not always accurate. Make sure to add strength training. This should be performed 2 to 3 times per week. Increasing your muscle mass can increase your calorie burning ability.  If you are not achieving your health and fitness goals it may be time to meet with a fitness professional to help you achieve a healthy lifestyle and  to learn how to maintain a healthy weight and eating plan.

Are You Reaching Your Health and Fitness Goals?

Start by stating your goal and writing it down. Then, break it up into small attainable goals. Small changes can lead to big results. Your goal might be to feel good, energetic, and strong. These goals have just as much importance as the number on the scale.

If you have a bad day quickly return to your new healthy habits. Try not to throw in the towel and give up. Accept the fact that we can make mistakes and be flexible. In order to reach and maintain goals you have to have that mindset.

Keep learning and start to make healthy choices. Try to find ways to increase your fruits and vegetables. You will find that your food preferences will gradually change. When you decrease sugar, cravings will decrease. Learn to make substitutions like mustard instead of mayo. Always try to plan ahead. If x happens, you do y. Planning ahead will help you to more effectively handle temptation and impulses. Have a backup plan before you get into the situation. Planning ahead will also ensure that you make time to exercise.

Soon you will find your new habits as natural as brushing your teeth!

Is it Time to Change Your Exercise Routine?

We tend to stick to things we are familiar with and are good at performing. But when it comes to your workouts, if you want to keep making progress and improve your fitness level, you have to start changing your routine. Cardio is important but you need more than just cardio workouts.

If you have been pounding the pavement or the treadmill with nothing to show for it, perhaps it is time to change up your workout. Think about adding an incline to your treadmill routine. You can also alternate between a comfortable pace and a rapid, high intensity speed. If you have been walking outdoors on flat land, start to add some hilly terrain. Alternating between the treadmill and other cardio machines can be helpful as can adding Zumba or spinning classes.

It is also important to add strength training, preferably with hand weights, tubing, or your own body weight. Weight machines alter the way your body naturally moves and restricts your range of motion. If you want results, you need to incorporate exercises that allow your body to move naturally, with full range of motion. Machines also do not strengthen the small stabilizer muscles that help prevent injury and improve balance and coordination.

How to Eat Well and Exercise During the Holidays

For some of us, the holidays can be stressful. There can be holiday parties, family obligations, and eating temptations. How many of you just take a break from your fitness program?

An increase in body weight each holiday season can add up over time until it becomes a potential health problem.
Even though the average weight gain may be fairly small, weight is usually not lost once the holidays are over and can add up to a significant increase over time. In general, as we age, we tend to gain one to two pounds a year as our metabolism slows, and particularly, if we lose muscle.

The meals people eat during the holidays can add up to thousands of extra calories. You could actually put on a pound every day if you were to keep eating at this rate. Once you become used to the higher caloric intake, it may become the new normal.

This would not be such a problem if we only indulged on the actual day of the holidays. Most of us, however overeat during the entire 5-week holiday season. If you do not exercise, you will just gain weight and be stressed.

Wouldn’t it be nice to start the New Year without the extra weight? Staying active now can also help you to avoid the common January pitfall of doing too much exercise after being sedentary during December which may lead to injuries. Jump-start your New Year by starting to live a healthy lifestyle today.

What causes our eating habits to deteriorate during the Holidays?
• Stress. As if there was not enough stress in everyday life, holiday obligations and expectations add to the strain. There’s too much to do and accomplish in a short period, and that extra work can be overwhelming. It adds to stress, and the stress can lead to overeating

• Exhaustion. The demands of fall/winter festivities can leave people feeling sluggish and sleep-deprived. When people are tired, they are more likely to overeat.

• Emotional eating. Some people use food to soothe sadness, anxiety, dissatisfaction, or loss. Some people are sensitive to shorter days and have a seasonal affective disorder. They may become depressed and tend to overeat in response.

• Some simply use any celebration as an excuse to overindulge. Others develop a “What the hell?” attitude and forgo their usual eating habits during this time.
• Holiday marketing of food and consumerism contributes to the excess as well, and even people who have been trying to eat healthy throughout the year may give in. Comfort and nostalgia play roles, as well.

With all these obstacles to overcome, how can one avoid putting on those holiday pounds?

Let’s Focus on what you can do.

Look for solutions instead of obstacles. Plan ahead; be smart and creative, so that you can enjoy the holidays without wrecking your health. Understand your strengths and weaknesses so that you can determine the triggers that cause you to skip your exercise sessions. Everyone talks about the holiday weight gain. Try not to think like that. Think about being with family and friends while eating in a healthy manner and maintaining a fitness routine.

Use your time management skills.

• You do not have to attend every party. Pick and choose the parties that are important to you. It might be better to rest or exercise than go to another party. Take care of yourself. Get enough sleep, a flu shot, wash your hands, and eat nutritious foods

• It is important to learn how to say no. Learn to say no to a party or a sugary treat that your spouse or co-workers gives you. The pressure to give in can be great; we don’t want to put a damper on the merrymaking or disappoint loved ones.

• You also do not have to cook every single dish for a dinner that you are hosting. Have each guest bring something-a side dish or a dessert.

• Adults do not need to exchange gifts-pick a name out of a hat and buy one gift.

How will you handle all the food at the parties?

• Plan in advance. Drink a couple glasses of water and have a light snack before you go to a party so that you will not be ravenous which leads to poor food selection. Hunger can undo the best intentions. Showing up to those holiday buffets on a semi-satisfied stomach will save you a lot of calories.

• If you’re traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you’re less likely to be tempted by unhealthy options.

• Be aware. Be conscious of what you eat and how much. Avoid sources of temptation whenever you can. Try to focus in on some healthier options when you are at that office holiday party. If the office break room is filled with cookies, fruitcake, and eggnog, try not to go in there.

• Bring a veggie platter so that you know there will be something healthy to eat.
• Small portion sizes and no seconds

• Alternate your alcohol with a glass of water. Drink a lot of water before the party. The alcohol served at many social events can also destroy our resolve to eat in moderation.

• Walk around the buffet table first. Be a food snob. A large percentage of the food on the buffet table is really not that delicious.

How can I fit in fitness?

• Schedule fitness into your day. Don’t let a busy schedule get in the way of your exercise program. You need to exercise over the next few months more than ever. There is always an excuse not to exercise.

• Exercise first thing in the morning when you have more energy. It will also reduce stress, which will help you to control your food intake.

• You can break up exercise into several 10-minute exercise sessions.

• Walk at lunchtime.

• Save time by using HIIT.

• Think about which exercises you like to do and you will be more likely to do them.

• Book a trip for January or February, which will motivate you to exercise in order to look good at the beach.

• Find an exercise buddy for companionship.

• Hire a Personal Trainer for accountability