17 Tips For Losing Weight: Follow These Rules And See Results!

Weight loss is hard but knowing some easy steps can make it easier for you to lose weight and keep it off!
Here are some tips:

1. Protein: We need protein for digestion and metabolism. There are a lot of nutrients in protein that your body needs and if the body is depleted of them it will start to store fat. Also, eating protein will make you feel satisfied and reduce your appetite. Eggs are great if you do not have an allergy to them.

2. Eat organic, real whole foods: Eating something that has been processed takes out the necessary nutrients from the food and of course this has an effect on the body being able to process the natural ingredients needed to run efficiently.

3. Avoid Process foods: Processed foods were mentioned above but should be mentioned again because it is so important. They are full of sugar, added fats and calories. Processed foods have been tested in labs and have additives to make you crave the food more and eat more of it.

4. Your body doesn’t know how to process most of the added preservatives and it is not satiated leading to cravings because the body is craving the nutrients it is deficient in. Keep healthy foods and snacks around the house. This makes it easy to grab something healthy and go instead of something processed and unhealthy.

5. Keep processed sugar out of the diet: Processed sugar has been shown to increase blood pressure, cholesterol, Type 2 diabetes, heart disease, cancer, digestive issues.

Studies have shown that an average U.S. person will ingest 15 teaspoons of added sugar a day. Sugar is added to foods you don’t even think about. When purchasing your food, look at the ingredients, sugar will probably be one of them.

According to SugarScience.com, sugar is added to 74% of all processed foods. There are 61 different names that are actually sugar that are used to trick us when we buy our food (I will send a separate blog on that later).

6. Drink lots of water: Drinking water before meals will lead to reduced calorie intake and drinking at least 17oz of water per day will burn 24% to 30% more calories per hour. Add a lemon and it will keep your PH levels more alkaline which is good for preventing disease.

7. Avoid drinking processed drinks: soda, fruit juices, chocolate milk and most energy drinks have a lot of sugar added. Obesity rates have risen based on people drinking these processed liquids. One study has shown a 60% increase in the risk of obesity with kids when they drink at least one serving of a processed beverage.

8. Decrease your “bad Carbs”: Carbs are basically anything that is not a protein. Good carbs are fruits and veggies while “bad carbs” are flour, rice, pastries, sweets, pasta, cereals or anything with added sugar.

9. Drink unsweetened decaffeinated green tea. Green tea helps burn fat and have been shown to have health benefits.

10. Keep a food diary: There are several food diaries online and there are paper diaries as well. Keeping track of what you eat really makes you aware of what you are putting in your mouth. It will motivate you to stay on track with eating properly as well as let you know what foods you may be eating frequently that you should cut back on.

11. Use smaller plates: Using a smaller plate will keep your portions down. People like to fill their plates. Using a smaller one will help keep your calories down.

12. Eat slowly: Eating fast prevents your body from realizing you are full as quickly as it should. Eating and chewing more slowly helps you intake less food and has been shown to increase the hormones that are responsible for losing weight. It allows you to realize that your body is full and gives you the signal to stop eating.

13.Use Coconut Oil: Cooking with coconut oil has been shown to boost your metabolism and can reduce belly fat.

14. Probiotics: These have bacteria that improve digestive health, help the heart and may even help with losing some extra pounds.

15.Get proper Sleep: You digest food and heal when you sleep. Studies have shown the people who do not get a proper nights sleep are up to 55% more likely to gain weight. Obesity rates are increased. This is hard to believe but kids have an even higher percentage than adults for obesity.

Not getting proper sleep can effect your hormones which leads to loss of appetite and slows down body metabolism.

16. Exercise:

A. Cardio is key for weight loss. Jogging, running, cycling, brisk walking or hiking all burn calories and improve mental and physical health.

B. Resistance training helps when muscle mass may be decreased while dieting. Weights will help gain more muscle mass.

17. Change your lifestyle don’t just diet: People who just “diet” don’t keep up healthy habits and go back to doing what made them gain weight in the first place. You made such progress, why throw it all away and have to go back to a strict diet again when all you have to do is maintain a healthy lifestyle. Eat foods because they make you feel better, exercise because that also makes you feel better!

Don’t just lose weight, change your lifestyle and gain a a happy, healthy life!

Gym vs. Home Workouts – What Is Right For You?

Staying healthy takes a lot of work. I like to give rehabilitative exercises to my patients and make it easy to do them at home. I happen to go to the gym for my workouts and enjoy it but many people do not. Here are some pros and cons about working out at home versus a gym.

Every time you make the trip to the gym you have to make time to change, bring clothes to work if you are going directly after and leave time to take a shower afterward. Depending on how far the gym is, it can be a bit of a drive as well. It can take 2 hours to get a workout in and leave and get home. This can be hard to do if you work long hours and have a family you have to get back to. If you workout at home, you can save time. However, in my professional opinion working out at home is harder for most people because they get distracted and end up not working out. Coming home after work to do exercises can be hard if you have kids too. When you are home they want your attention.

Gyms get crowded especially around new years resolution time (January and February). You may have to wait for equipment or may not be able to find room in the class you like. Normally after February most people have stopped going consistently and things go back to normal but if you are on a plan, it could get discouraging. Try to go on non-peak times. Mornings are pretty slow. Lunch and right after normal working hours are crowded. If you like people this may actually motivate you to go to the gym more because there is socializing at times and the energy level at the gym intensifies which makes setting goals or having a partner to work out with more possible. It is always more fun when you work out with someone who can motivate you!

Machine Costs:
Eliptical machines, treadmills, weights not only take up space at the house but can be costly to buy and maintain. You want to have high quality equipment for a safe workout and to make sure you are getting what you need to reach your health goals. The gym has it all covered and no maintenance is required on your part. Now, if you workout at home, you can buy therabands and place a mat to do certain exercises. Cardio you will probably have to do outside like a brisk walk, jog, run, bike ride.

Comfortability: Being comfortable when working out is very important. If you are the type of person that is self conscious of how you work out it can be very intimidating. Working out at home solves that problem. However, getting a trainer or committing to classes will make you follow through with a plan and become more comfortable with the sessions.

Which one costs more money?
Gym memberships normally just cover usage of the gym itself. Personal training, special classes and other services cost extra. Understanding this will make your life easier. Working out at home can cost money as well if you buy dvds or subscribe to workout programs. Either way you are spending money, you can go to a high end gym and pay hundreds per month or very little per month. You could also spend a lot of money dvds or online subscriptions. In my opinion, just choose what you feel more passionate about so you get motivated to use what you have purchased. So, whether you want to workout at a gym or at home is up to you. Just make sure your decision is getting you toward your goal. If not, you may either need to change the way you are going about working out or you may have to switch things around.

Tips To Help You And Your Personal Trainer Get Results!

Personal Trainers help you with your weight loss and workout goals but do you know some of the things that can hold you back as far as connecting with your trainer?

Here are some tips on how what NOT TO DO to get the most out of yourself with your trainer.

What you DON”T want to do:
1. Withhold Health Information: Do you have any injuries? Anything bothering you? Does it hurt you to be in a certain position? These are all important for your trainer to know even if your doctor has cleared you for exercise. This can help your trainer modify any exercise program they have in mind for you. Are you on medications? Medications can affect your heart rate so it is good to know what you are taking.

2. Don’t Complain: Complaining doesn’t make it any easier and it can keep the energy down which is not what you want. Your workout is not going to be easy…that is why you are paying someone to motivate you. They are there for you and want the experience to be invigorating and fun, not a downer. You won’t feel good about your workout and neither will they.

3. Making Excuses: Many people are busy and have trouble fitting in exercise. But once you commit to working out with a trainer, refrain from making excuses for missing a workout or overeating. They know it is hard to eat well and make time for exercise but they do and so do their other clients. Excuses have gotten you where you are and you took the steps to be healthy, now it is time to do it and make it work.

Don’t Lie: Personal trainers modify their plans based on your progress. If you are not eating the foods you say you are or doing the things you say, it can confuse them and make it hard for you to get results.

5. Talking Too Much (Or Not Enough): Communication is always key with anything but too little or too much can alter your workout. They need to know what is going on with you but talking about your social life the whole time or gossiping is not always beneficial for a workout. Everyone likes to talk about themselves but make sure you have time to talk about your health so they know you are still set with your goals. Some trainers can get frustrated that you need to keep being redirected back to working out.

6. Not Following Your Plan: Plans are specifically made for you.Changing the plan can put a damper on your results. Trainers are not expecting you to do more or less than what they have put out for you. Do what they have told you and if you are frustrated with the results, let them know.

7. Wearing Overly Baggy Clothes: Form is very important with working out so wearing clothes that restrict the eye from making posture advice, it can lead to an injury which is not what you want when you are trying to follow an exercise plan.

Get the most out of your exercise plan and help your trainer help you!

Exercise Really Does Pay Off!

A new study suggests that becoming physically active in middle age, even if someone has been sedentary for years, substantially reduces the likelihood that he or she will become seriously ill or physically disabled in retirement.

This study joins a growing body of research examining successful aging, a topic of considerable scientific interest, as the populations of the United States and Europe grow older, and so do many scientists. When the term is used in research, successful aging means more than simply remaining alive, although that, obviously, is the baseline requirement. Successful aging involves minimal debility past the age of 65 or so, with little or no serious chronic disease diagnoses, depression, cognitive decline or physical infirmities that would prevent someone from living independently. Basically, no dis-ease in the body.

Previous epidemiological studies have found that several, unsurprising factors contribute to successful aging. Not smoking is one, as is moderate alcohol consumption, and so, unfairly or not, is having money. People with greater economic resources tend to develop fewer health problems later in life than people who are not well-off.

But being physically active during adulthood is particularly important. In study that looked at more than 12,000 Australian men aged between 65 and 83, those who engaged in about 30 minutes of exercise five or so times per week were much healthier and less likely to be dead 11 years after the start of the study than those who were sedentary, even when the researchers adjusted for smoking habits, education, body mass index and other variables.

Whether exercise habits need to have been established and maintained throughout adulthood, however, in order to affect aging has been less clear. If someone has slacked off on his or her exercise resolutions during young adulthood and early middle-age, in other words, is it too late to start exercising and still have a meaningful impact on health and longevity in later life?

To address that issue, researchers with the Physical Activity Research Group at University College London and other institutions turned recently to the large trove of data contained in the ongoing English Longitudinal Study of Aging, which has tracked the health habits of tens of thousands of British citizens for decades, checking in with participants multiple times and asking them how they currently eat, exercise, feel and generally live.

For the study, scientists isolated responses from 3,454 healthy, disease-free British men and women aged between 55 and 73 who, upon joining the original study of aging, had provided clear details about their exercise habits, as well as their health, and who then had repeated that information after an additional eight years.

The researchers stratified the chosen respondents into those who were physically active or not at the study’s start, using the extremely generous definition of one hour per week of moderate or vigorous activity to qualify someone as active. Formal exercise was not required. An hour per week of “gardening, cleaning the car, walking at a moderate pace, or dancing” counted, said Mark Hamer, a researcher at University College London who led the study.

The scientists then re-sorted the respondents after the eight-year follow-up, marking them as having remained active, become active, remained inactive or become inactive as they moved into and through middle-age. They also quantified each respondent’s health throughout those years, based on diagnosed diabetes, heart disease, dementia or other serious conditions. And the scientists directly contacted their respondents, asking each to complete objective tests of memory and thinking, and a few to wear an activity monitor for a week, to determine whether self-reported levels of physical activity matched actual levels of physical activity. (They did.)

In the eight years between the study’s start and end, the data showed, those respondents who had been and remained physically active aged most successfully, with the lowest incidence of major chronic diseases, memory loss and physical disability. But those people who became active in middle-age after having been sedentary in prior years, about 9 percent of the total, aged almost as successfully. These late-in-life exercisers had about a seven-fold reduction in their risk of becoming ill or infirm after eight years compared with those who became or remained sedentary, even when the researchers took into account smoking, wealth and other factors.

Those results reaffirm both other science and common sense. A 2009 study of more than 2,000 middle-aged men, for instance, found that those who started to exercise after the age of 50 were far less likely to die during the next 35 years than those who were and remained sedentary. “The reduction in mortality associated with increased physical activity was similar to that associated with smoking cessation,” the researchers concluded.

But in this study, the volunteers did not merely live longer; they lived better than those who were not active, making the message inarguable for those of us in mid-life. “Build activity into your daily life,” Dr. Hamer said. Or, in concrete terms, if you don’t already, dance, wash your car and, if your talents allow (mine don’t), combine the two.

Reference: https://well.blogs.nytimes.com/2014/01/29/exercise-to-age-well-regardless-of-age/?ref=health

Can A Good Night Sleep May Help You Keep Weight Off!

Everyone knows getting good nights sleep is necessary for healing and staying healthy.  Now, researchers have shown that the best path to a healthy weight may be a good night’s sleep.

For years researchers have known that adults who sleep less than five or six hours a night are at higher risk of being overweight.  Among children, sleeping less than 10 hours a night is associated with weight gain.

Now a fascinating new study suggests that the link may be even more insidious than previously thought. Losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.

Sleep researchers from the University of Colorado recruited 16 healthy men and women for a two-week experiment tracking sleep, metabolism and eating habits. Nothing was left to chance: the subjects stayed in a special room that allowed researchers to track their metabolism by measuring the amount of oxygen they used and carbon dioxide they produced. Every bite of food was recorded, and strict sleep schedules were imposed.

The goal was to determine how inadequate sleep over just one week — similar to what might occur when students cram for exams or when office workers stay up late to meet a looming deadline — affects a person’s weight, behavior and physiology.

During the first week of the study, half the people were allowed to sleep nine hours a night while the other half stayed up until about midnight and then could sleep up to five hours. Everyone was given unlimited access to food. In the second week, the nine-hour sleepers were then restricted to five hours of sleep a night, while the sleep-deprived participants were allowed an extra four hours.

Notably, the researchers found that staying up late and getting just five hours of sleep increased a person’s metabolism. Sleep-deprived participants actually burned an extra 111 calories per day, according to the findings published last week in The Proceedings of the National Academy of Sciences.

But even though we burn more calories when we stay awake, losing sleep is not a good way to lose weight. The light sleepers ended up eating far more than those who got nine hours of sleep, and by the end of the first week the sleep-deprived subjects had gained an average of about two pounds.

During the second week, members of the group that had originally slept nine hours also gained weight when they were restricted to just five hours. And the other group began to lose some (but not all) of the weight gained in that first sleep-deprived week.

Kenneth Wright director of the university’s sleep and chronobiology laboratory, said part of the change was behavioral. Staying up late and skimping on sleep led to not only more eating, but a shift in the type of foods a person consumed.

“We found that when people weren’t getting enough sleep they overate carbohydrates,” he said. “They ate more food, and when they ate food also changed. They ate a smaller breakfast and they ate a lot more after dinner.”

In fact, sleep-deprived eaters ended up eating more calories during after-dinner snacking than in any other meal during the day. Over all, people consumed 6 percent more calories when they got too little sleep. Once they started sleeping more, they began eating more healthfully, consuming fewer carbohydrates and fats. Dr. Wright noted that the effect of sleep deprivation on weight would likely be similar in the real world although it might not be as pronounced as in the controlled environment. The researchers found that insufficient sleep changed the timing of a person’s internal clock, and that in turn appeared to influence the changes in eating habits. “They were awake three hours before their internal nighttime had ended,” Dr. Wright said. “Being awakened during their biological night is probably why they ate smaller breakfasts.”

The effect was similar to the jet lag that occurs when a person travels from California to New York.

Last fall, The Annals of Internal Medicine reported on a study by University of Chicago researchers, who found that lack of sleep alters the biology of fat cells.   In the small study — just seven healthy volunteers — the researchers tracked the changes that occurred when subjects moved from 8.5 hours of sleep to just 4.5 hours. After four nights of less sleep, their fat cells were less sensitive to insulin, a metabolic change associated with both diabetes and obesity.

“Metabolically, lack of sleep aged fat cells about 20 years,” said Matthew Brady, an associate professor of medicine at the University of Chicago and the senior author on the study.

“These subjects were in their low 20s but it’s as if they were now middle-aged in terms of their response. We were surprised how profound the effects were.”

Both Drs. Wright and Brady noted that because their studies lasted only days, it was not clear how long-term sleep deprivation affects weight, and whether the body adjusts to less sleep.

Dr. Brady said that while better sleep would not solve the obesity problem, paying more attention to sleep habits could help individuals better manage their weight.

In the future he hopes to study whether a focus on better sleep could improve the health of people in middle age who are overweight or prediabetic.

“Telling someone they need to sleep more as a way to improve their metabolic health, we think would be more palatable,” said Dr. Brady. “We think sleep is very underappreciated.”

References: https://well.blogs.nytimes.com/2013/03/18/lost-sleep-can-lead-to-weight-gain/?ref=nutrition

3 Good Reasons Why Diet Soda Is Bad For You!

We all try to watch what we eat, but how many of us really think about what we drink? According to the University of North Carolina, if you substituted water instead of that latte or soda, you could cut 450 calories per day out of your diet. This could help you lose about 1 pound of fat per week!

Why is diet soda not a good idea if we can’t drink normal sweetened soda? Well, lets cover a few good points:

1. Just because diet soda is lower in calories doesn’t mean you won’t gain weight:

New research suggests that consuming sugar or artificially sweetened beverages may lead to cravings sweetness overall.  We then crave the bad carbs like cereal, bread, dessert. For those of you who that have problems resisting your cravings for carbs, it is a hard one to beat.  When your body is not filled with the nutrients it needs, you will never be satisfied and will constantly be hungry.  When you eat and drink in healthy, your body runs better, has more energy and you crave less.

2. Drinking diet beverages all day will prevent you from drinking water or other good liquids your body needs to thrive:

Diet soda is 100 percent nutrition-free. One diet soda a day is okay, but if you’re downing five or six cans, that means you’re limiting your intake of healthy beverages.

3. Aspartame is bad:

Aspartame is 180 times sweeter than sugar. There have been animal studies which have shown evidence of a linkage to brain tumors and lymphoma. Aspartame often causes dizziness, headaches, diarrhea, memory problems and moodiness.

Water is the best bet for keeping hydrated and staying healthy.  If you don’t like the taste of water, add a lemon, lime, orange or even a cucumber to add a little flavor.  Your palate will change pretty quickly and you will start craving what your body really needs.  H2O.

You may think you are doing something more healthy instead of drinking a high calorie beverage but studies have shown that you eat more and crave more.

To HCG Or Not: Dr. Oz Says Not Yet

The HCG, or “Hormone” Diet

The HCG diet promises to help you lose weight quickly. While many claim it works, it has a potentially damaging effect on your metabolism.

The diet is based on the properties of HCG, or human chorionic gonadatropin. This hormone is produced during pregnancy, so pregnant women can use the right kind of fat when burning off calories.

The HCG diet pills contain small doses of HCG which are advertised by those promoting the HCG diet as helping your body tap into stored fat and burn it off. They also advertise that HCG suppresses your appetite so you can consume as little as 500 calories a day. Initially, this diet may help you rapidly drop pounds — as any diet dropping your calorie intake will do. Ultimately, it destroys your metabolism, as you are essentially starving yourself. Another negative side effect is the loss of muscle mass, so much that you will no longer be able to effectively burn calories.

If you’re looking to naturally suppress your appetite, Dr. Oz recommends using the four Fs: fiber, fish, fowl and good fats – like walnuts and flaxseed.

I have been hearing a lot about the HCG diet on television and in articles.  It seems strange to me how easily people will inject substances into their body without really understanding the consequences.  Also, eating only 500 calories a day can’t be good for you.  It is recommended to always keep at least 1,200 calories in your body per day to make sure you have the proper amount of nutrition your body needs to function.  I went to Dr. Oz’s website to see what he thinks about it and I agree with his findings:

Most of this is directly from Dr. Oz’s  web site:

Which of the below statements is true about the hCG diet?

  • You can lose 30 pounds in one month.
  • Many dieters swear by it.
  • Doctors say it doesn’t work.
  • The US Food and Drug Administration (FDA) calls hCG supplements illegal and fraudulent.

What’s remarkable is that all these statements are true. Let’s take a close look at the hCG diet to separate fact from fiction.

What is the hCG diet?
The hCG diet combines extreme calorie restriction with daily shots of a hormone produced by pregnant women called human chorionic gonadotrophin (hCG).

How much can you eat on the hCG diet?
Very little. The hCG diet requires that you eat only 500 calories a day. You would hit your daily limit with one turkey sandwich with Swiss cheese and mayo. Any diet that limits you to 500 calories a day is unhealthy, but will work, since starving yourself has always been a way to loose weight, but has also always been a really, really bad idea.

Can you lose a lot of weight on the hCG diet?
Yes. If you don’t eat, you’ll lose weight. Skipping meals and extreme restriction of food has been used by dieters for decades to try to lose weight. If you stick to a diet of only 500 calories a day, it’s possible to lose 5 or more pounds a week. But, again, starving yourself is NEVER a good idea.

If you lose weight fast, then why don’t doctors recommend it?
You don’t keep the weight off. Decades of research have demonstrated that if you diet by eating only 500 calories a day, you regain a lot of weight after the diet ends. It turns out that these crash diets lead to no more weight loss after one year than if you modestly reduce calories and increase exercise.

It’s unsafe. Common sense tells us that starving is not very good for our bodies. Your mom probably have told you this. Scientists have also proven this.  If you only eat 500 calories a day, there are serious health risks.

The Centers for Disease Control (CDC) has investigated over a dozen deaths linked to very low calorie diets as far back as the 1970s. While dieters are unlikely to die from a limited duration hCG diet, the diet is long enough to lead to other health problems like hair loss, constipation and gallstones – a painful condition that often requires surgery.

What about the hCG injections – doesn’t that make the diet more effective?
No. Promoters of the hCG diet claim that when people are injected with hCG hormone they don’t feel hungry even though they’re not eating. The idea of using hCG injections to curb appetite was introduced over 50 years ago and has been carefully studied in over a dozen well-done trials. Every single well-done trial showed that the hCG injections were no better than injecting a salt-water placebo. In other words, people injected with hCG lost the same amount of weight as people injected with a salt-water placebo.

If hCG injections don’t make you lose more weight, do they make the diet safer? Unfortunately, the injections don’t make starving yourself any safer and, in fact, might make it more dangerous. Since the use of hCG has been shown to be no better than salt-water injections for weight loss, it is not used by mainstream physicians for weight loss. Therefore the safety of injecting a pregnancy hormone into women (and men!) when they are eating so few calories has never been studied. Although hCG injections could have long-term health effects, the truth is that we just don’t know.

People on the hCG diet say they don’t feel hungry. If it doesn’t work, how can that be?
It turns out that when it comes to hunger, humans are very suggestible. Probably earlier this week you weren’t at all hungry until someone starting talking about a favorite food or you lost your appetite at the sight of unappealing food. When we want to believe that a shot, whether it’s of saltwater or hormones, will make our hunger go away, our hunger sometimes does go away. The placebo effect is as effective for helping one not feel hungy.

Does it really matter if it’s the medicine or the power of suggestion? If the shot helps with dieting, isn’t it worth a try?
The extreme calorie restriction is known to cause serious health problems and the safety of hCG injections in this setting is completely unknown.

Do hCG drops work?
hCG is sold in stores and on the Internet as drops. Injecting over a hundred international units of hCG is not proven to work for weight loss. Similarly, drops which barely contain any hCG do not work either.

 

Are hCG drops legal?
No. The hormone hCG has never been approved to be in any product sold directly to consumers. The leader of the FDA’s Internet and Fraud Team has said all such products are illegal.

I’ve heard that a physician is providing the hCG shots for weight loss. Is that legal?
Yes. After the FDA approves medications for one indication (for example, hCG is approved for treating infertility), physicians can use approved medications in any way they wish. So, even though all studies show that it doesn’t work, physicians can still legally inject anyone with hCG. While the overwhelming majority of physicians would not give someone a medicine that has been proven to be ineffective, you can find physicians willing to compromise their ethics.

If I’m experiencing negative side effects from the HCG diet, what should I do?

  • Stop the diet if you haven’t already.
  • Inform your personal physician.
  • Inform the FDA.

Use your common sense when it comes to new fads like this.  Does it sound normal to lose that much weight so quickly?  Eating 500 calories a day does not sound right.  Our bodies need nutrients and we are not getting proper amounts when taking in only 500 calories a day.  Also, how can anyone find the energy to work out after only eating 500 calories?

I understand we all want things to happen quickly but learning how to change your lifestyle by eating healthy and exercising will keep your risk of heart disease and other physiological problems down and keep you slim at the same time.