Secrets to Jump Starting Your Weight Loss

It Isn't a DietThe truth is, most of us make losing weight too complicated. It doesn’t need to be. Let’s remove the walls and get you on your way to success. Listed below are the pitfalls most people make when trying to lose weight.

Doing anything temporally will give you temporary results! You have to get this, dieting is a temporary act and therefore it doesn’t provide long-term weight loss.

  1. Change your diet gradually. Many people jump right in and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods.  You can do this by adding an additional vegetable to your daily diet for 1 week.  The next week, add another one and then on week 3 add an extra fruit. On week 4 add another vegetable to your daily diet. By week 4 you have increased your vegetable intake by 3 servings per day and fruit intake by 1 serving per day. Can you see, we haven’t asked you to remove any foods, only to add healthy foods? This really works if you apply it. The aim is to slowly replace processed and refined foods with healthy vegetables, fruits, beans, lentils, nuts and seeds and a small amount of whole grains daily.
  2. Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. Chronic stress causes our bodies to release higher amounts of cortisol everyday, which is a fat building hormone. There is an association between stress and the appetite increasing hormone ghrelin. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills by increasing the risk of heart disease, cardiovascular disease, hormonal imbalances and gastric diseases.
  3. Eat enough calories. Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a few days your body senses a famine has arrived, it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories too much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs. The fact is, if you eat a mostly plant-based diet you would never need to worry about eating to many calories.
  4. Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
  5. Keep a Food Journal. Studies show us that people keeping a food journal for at least 3 months tend to lose weight and keep it off. It keeps you aware of what you are eating, when and how much. It’s easy to do and there are several online resources with good free food journal systems. Try these, www.myfitnesspal.com  www.fatsecret.com and http://www.myfooddiary.com
  6. Drink plenty of water. Many people will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health! You need at least 1/2 your body weight in fluid ounces daily. If you sweat a lot you need even more.
  7. Exercise. If you are overweight or obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! It builds muscles, improves balance, and improves immune function and much more. Just walking is a great exercise. Increase your speed and time as your fitness and health improves. I am an advocate of exercising multiple times per day. As an example; I would walk for 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner. You can split it up however you wish, just do it. To loss weight most of your exercise should be a form of cardio exercise like walking or cycling. You should also do weight bearing exercises to build more muscle. Muscles burn more fat. For good results you need to exercise at least 1 hour per day, 5 days per week. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  8. Stop weighing everyday! Your weight can change, up or down five or more pounds in any given day. You will set your self up for disappointment by weighing everyday. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first pee.
  9. Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. If you have a treat, the next time you eat make a healthy choice. Bashing yourself will make you eat more.
  10. DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that addictive food that got us fat to begin with. Plus, because you have starved your body (both calories and nutrients) in the past, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure, you can lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
  11. Sleep is Critical! If you are like most Americans you get less than 7 hours of sleep nightly. This can disrupt hormonal balances, reduce immune function, and reduce your energy levels, lower mental concentration and much more. When you sleep, your body is busy repairing tissues, making hormones, enzymes, red blood cells, white blood cells, antibodies, cellular antioxidants like Coenzyme -Q10 which is very important for energy production in the cell and heart health, Glutathione peroxidase and Superoxide Dismutase (SOD) which are your cells most powerful defenders from internal and foreign invaders and other neurotransmitters necessary for good mental and emotional health.
  12. Nutrition Nutrition Nutrition!!!!  When your body is getting loads of nutrients it begins to clean and detox the body at the cellular level getting rid of toxic materials you have stored for years. Your body does not like to let go of stored fat unless it can detox adequately because your body stores many toxins in your fat. When depleted nutrient stores in your body get filled up and topped off by a nutrient rich diet, the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance, cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow and you sleep better. With great nutrition your body starts regenerating itself cell by cell into a new healthy and vibrant body.

The bottom line is that weight loss and health do not come from a “diet” they come from living a healthy lifestyle. That’s it. Adopt a healthy lifestyle and watch your body change!

Healthy Wishes.

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

www.wellnesswithwally.com

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Supercharge Your Metabolism

Couch Potatoes Do Not Have a Super Metabolism

Would you like to have a supercharged metabolism that melted fat like ice in a sauna?  Follow the tips below to supercharge your metabolism and accelerate your fat loss.

The term “metabolism” refers to the sum total of all activities that keep our bodies functioning.  Definition: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available, compare anabolism, catabolism.

Your metabolic system is highly complex and actually has many sub-systems operating within it.  To keep it simple, let’s discuss your metabolic system relative to energy expenditure, or more simply “calories burned”.  After all, for weight loss, the amount of energy you use, dictates the number of calories you burn. The type of activity will determine the fuel source for your energy; if you are going to burning a higher percentage of fat or sugar.

If you want to maximize your weight loss safely, make a few of these suggestions a part of your daily routine.

Eat Thermogenic Foods

The foods you eat can have a major impact on raising or lowering your metabolism.  Some foods have a thermogenic effect. This means it takes more energy for your body to digest and metabolism the food than the amount of energy the food actually provides in the way of caloric energy. For example there are approximately 30 calories in 1 cup of raw broccoli. It takes more than 30 calories for your body to digest and metabolize the 1 cup of broccoli. Many vegetables are thermogenic.

Thermogenic foods list

  • Cayenne Pepper
  • Salsa
  • Hot Peppers
  • Hot Peppers
  • Ice Water
  • Green Tea (Iced or Hot)
  • Apple Cider Vinegar Drink
  • Cabbage
  • Celery
  • Brussel Sprouts
  • Broccoli and Cauliflower
  • Lemon or Vinegar
  • Vinaigrette Dressing
  • Grapefruit
  • Berries
  • Fatty Fish
  • Soup
  • Oatmeal
  • Pumpernickel Bread

Drink Adequate Water

You cannot turn fat into energy without adequate water intake. Aim for a minimum of ½ your weight in ounces of water. If you are exercising or sweat a lot you will need more. It is important to make sure you keep your electrolytes balanced if you are sweating or consuming a lot of water.

Eat Monounsaturated Fats

Studies show that people that eat nuts and seeds 5 days per week lost weight and keep it off.  Monounsaturated fats speed up the metabolism, are satiating and are very heart healthy. Most nuts and seeds contain about 60% monounsaturated fat. Researchers at Brigham and Women’s Hospital and the Harvard School of Public Health found three times as many people trying to lose weight were able to stick to a Mediterranean-style moderate-fat weight loss diet that included nuts, peanuts and peanut butter versus the traditionally recommended low-fat diet. (International Journal of Obesity, Oct. 5, 2001). Avocados are also an excellent source of monounsaturated fats. Just remember to stay within your calorie budget. Nuts, seeds and avocados contain a lot of calories. 1 to 2 ounces of nut and seeds per day is a fine. having more may add to your waist line.

Have a Little Protein With each Meal or Snack

Protein provides a satisfying feeling and helps fuel the metabolic burn. It does not take much protein and the source of protein in not important. Organic eggs on a piece of whole grain toast is a good selection. Try peanut butter or almond butter on triscuits, apple slices or celery stalks. Add nuts to your oatmeal or cereal. For your salad add beans, nuts and seeds.

Your protein needs should be reflected as 10 to 15% of your total daily calories. If you have a 2000 calorie budget your protein intake should be between 50 grams and 75 grams of protein. 10% of 2000 calories is 200 calories, there are 4 calories per gram of protein. Divide the 200 calories by 4 and you have the grams of protein you need per day. This is of course an approximation. If you exercise really hard or are sick you may need more protein.

The Multiple Exercise Principle

I lost a lot of my weight following the multiple exercise principle.  When I began my journey, I walked multiple times per day. It started as twice per day and worked up to 3 to 4 times per day. I did it initially in 10 minute blocks. As my fitness improved I extended it to 15 minute walks.  Now, 4 years later, I exercise hard twice per day 6 days per week. 30 minutes per session. It involves cardio, interval training and strength training. Do not over exercise. Over exercising can lower your immune system and cause other adverse health problems. I highly suggest you consult with a certified personal trainer and nutritionist to maximize your weight loss safely.

The reason for multiple exercise sessions is that it will keep your metabolism revved up for a much greater period of time.  Muscles require a lot of calories to create energy. Additionally the body burns more calories replenishing glycogen (stored sugar), creating more enzymes, building and repairing muscles and creating other necessary compounds. Exercise also creates metabolic heat and the body spends calories working to keep your core cooler.  When you get too warm the body dilates blood vessels pushing blood flow to your skin releasing fluid through the  sweat glands to cool your body.  A higher metabolism burns more calories and more fat. For example, 1- 40 minute walk or exercise session will keep your metabolism boosted for approximately 7 hours, whereas 4- 10 minute walks will keep your metabolism boosted for 11 hours. Exercise does not have to be hard to facilitate fat loss. As you build your level of fitness you should increase your level of intensity and duration. This will further increase fitness and fat loss.

Staying Cool ( bet you didn’t think of this one!)

Keeping your body cooler requires your body to burn more energy to stay warm, thus increasing your metabolism. When your body experiences temperatures so cold your that your metabolism can’t keep your core warm enough, it induces involuntary muscle tremors or “shivering. The shivering burns more energy producing metabolic heat to warm the body’s core.   I am not suggesting you expose yourself to extreme cold. I am suggesting you keep your environment a little cooler. We keep our thermostat set at 65 in the winter.  If you are elderly or ill stay warm.

Get Adequate Sleep

You need 7 to 8 hours of good sleep per night. A lack of sleep will cause your body to produce more of the stress hormones that build fat around the abdomen.

Practice Stress Relief Strategies

Stress is not only a major cause of many adverse health conditions but also excessive weight gain. It will cause you to build fat around your waist and hips. It will also make weight loss next to impossible.

Eat Enough Calories for Your Body’s Metabolic Needs

If you drop below 1200 calories per day your body is thinking it is starving and will want to turn everything you eat into fat. In addition it is going to drastically lower your metabolism making fat burning next to impossible.  Use this calorie calculator to determine how many calories per day you should consume to maintain your current weight. Eat 500 calories less per day and you will loss 1 pound per week. You can eat less and exercise more to achieve the 500 calorie per day deficit.

Eat Breakfast

If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time without food.

Eat 6 Times per Day

Eating smaller meals and snacks more often keep the metabolic furnace stoked. It also helps to keep your blood sugar balanced eliminating cravings and fatigue. Your body needs fuel and nutrients every 2 to 3 hours in small amounts.

Supplement Your Diet with High Quality Nutrition

Certainly as a nutritionist I eat very healthy. I still need additional nutrition. Everyone does. I do not care how healthy you eat; you need to fortify your diet with extra nutrition.  A one a day pill is not going to cut it, they are a waist of your money. They consist primarily of synthetic or isolated nutrients and are not absorbed very well in our bodies.

I want you to have the success I have had! These suggestions work and should become the norm and not the exception if you really want to lose weight.  I did it and you can too!!

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Frustrated With Your Weight Loss? Try These Tips!

Do you dread getting on the scale?  It will become the enemy when you visit it too often. Your weight is not the problem. Your problem is a diet and lifestyle that promotes weight gain. Change the behavior and the weight will change.  Quit weighing every day and only weigh once every two weeks. What you eat or do for one day reflects little on any part of your health. What you do consistently for weeks and months is what effects your health and weight loss  Your weight can shift multiple pounds from one day to the next, weighing everyday is not a good way to measure your weight loss success. Eventually it is going to show no loss or weight gain and you will be disappointed, frustrated and question your ability to lose the weight.

At some point in your weight loss journey you will hit a wall and the weight loss you have been enjoying stops.  This happens to anyone that diets.  So why does this happen you ask?  There are several reasons, lets explore them. Dieting; diets do not work. If you want permanent weight loss, change your life style and dietary habits forever. If you don’t, you will go back to the old behavior that made you fat.

  1. Skipping meals.  When you skip meals it leads to overeating later due to increased hunger. In addition it can cause craving due to a drop in blood sugar levels. Aim for 3 snacks and 3 meals per day.  DO NOT SKIP BREAKFAST!
  2. Lack of enough sound sleep.  Most people never realize how important to your overall health including weight loss.  With out adequate sleep your hormonal system is out of balance, you are under stress and releasing fat building hormones.  Your need 7 to 8 hours of sound sleep every night.
  3. Lack of water.  Without enough water (body fluids) your metabolism is lowered and you do not burn as many calories. You just can’t make as much energy without the water.
  4. Doing the same exercise routine. You body will figure out how to do your routine very efficiently and you will burn fewer calories.  Change your routine and include strength training and interval training.  Keep your body guessing.
  5. Eating the same foods every day. This is very common. Many of us like certain foods and we like the same ones for breakfast, lunch or dinner. The problem is again our body gets to comfortable because it now has learned how many calories and what nutrients to expect.  Vary your calories from day to day.  If your calorie budget is 2000 calories shoot for 1800 one day, 2200 one day, 2000 one day and even 1600 one day. The important part is averaging 2000 calories over several days.  One day at 2400 calories is not going to effect your weight however a week of 2400 calorie days will.
  6. Under consuming calories. Everyone thinks that if you eat less you will lose more weight. Wrong!  For most people if you consume less than 1200 calories per day your body is going to think it is starving. As a result it will lower your metabolism drastically and will even want to turn what you eat into fat for later energy when there is no food available.   You must eat enough to cover your Basil Metabolic Rate (BMR).
  7. Nutrient deficiency.  You should complement your diet with super nutrition. Even eating health is not enough with today’s foods. Your body can’t make energy, build muscle, make enzymes, red blood cells,  hemoglobin etc… without an abundance of nutrients.  Your mitochondria ( cellular power plants) are highly dependent on nutrients to burn carbohydrates and stored fats.
  8. Consuming too many calories.  Everyone has a calorie budget. If you exceed it consistently you will gain weight. It is important to know yours.  Eat 500 calories less per day that your burn and you will lose 1 pound per week of  hydrolyzed fat.  Never attempt to lose more than 2 pounds per week.  Eat less calories ( however not to few) and exercise more to increase your weight loss rate.
  9. Forgetting to adjust calorie intake when weight is being lost.  As the pounds come off you have to adjust your calorie intake.  If you continue eating the same calories that you did 20 pounds ago the weight loss is going to stop.
  10. Stress!  Stress releases hormones that build abdominal fat.  Find ways to add relaxation into your life. Make life fun!
  11. Lack of exercise. Everyone needs to exercise.  Exercise not only burns fat, it also detoxes the body, forces the body to repair itself and make more energy producing compounds and tissues. If you are morbidly obese you may lose weight for a while without exercising. However at some point the weight loss will stop if you do not include some form of exercise.
  12. Lack of real commitment. Are you so tired of being over weight that absolutely nothing is going to stop you. If you aren’t willing to tell your friends or even ask them to support you in your efforts then I question if you are really committed to your weight loss.  It is important to let friends and family know so they can help reinforce good behavior and not tempt you will fattening foods. Your friends will want to help and not sabotage your efforts.

Hopefully these suggestions will help you get over the hump when you hit the weight loss wall.  Change your foods regularly, change your calories daily and vary your exercise routine.  In some cases, if you have exercised regularly, you may need a week off.  If you have given your body a break you may want to increase your intensity to jump-start the metabolic engine again.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.