WeighLess Habits

Most of us are afraid of fats and try to avoid them when losing weight. Some fat is required for our bodies and can actually help with fat loss but you need to know which types of fat can help and which ones to steer clear of. Fats come from animal and plant based sources. They all contain a lot of calories and should be eaten in moderation.  Each type of fat have different effects on the body. Here is a basic breakdown of each type: Saturated fats include butter, lard, fatty animal meats, bacon, sausage, cream, gravies, full fat dairy products,  palm/palm kernel oil. Diets high in saturated fats have been linked to high blood pressure and heart disease so they should be kept to a very minimum.  Polyunsaturated fats include vegetable oil, corn oil, sunflower oil. Our bodies need some of these for vital functions however a lot of the foods we eat already contain these so we don’t need to try to add them. Monounsaturated fats include olive oil, canola oil, ...

Did you know that lack of sleep influences the 2 hormones in your body related to hunger? Ghrelin is a hormone that is responsible for increasing appetite and Leptin is a hormone that lets the brain know when the stomach is full. When you don’t get enough sleep there is a decrease in Leptin and increase in Ghrelin. This leads to an increase in appetite and increased food intake during the day following a night of little sleep. The brain is always fighting for balance. Make sure you are sleeping at least 7 hours each night to keep these hormones in balance. Keeping your weight loss goals in check is hard enough without fighting against these unbalanced hormones.

Let’s talk about carbs. Carbohydrates provide the body with fuel it needs for physical activity and organ functions so they are an important part of a healthy diet. But some carbs are better than other for weight loss. There are 2 kinds of carbs- simple and complex. Simple carbs are found in processed food such as white sugar, white breads and pasta. Complex carbs are in vegetables and products made with whole grains such as whole wheat pasta, wheat bread, brown rice and oatmeal. Which is better for weight loss? The liver breaks down carbs into simple sugars, or glucose which stimulates the production of insulin. The different carbs affect the production of insulin differently. Simple carbs spike insulin levels so the body can use the carbs for quick energy. Complex carbs take longer to break down resulting in longer lasting energy levels and less of an insulin shock. If the body produces too much insulin the extra glucose will be stored as fat and not used for energy. Try to incl...

Cardio is very important for your health and for weight loss but so is strength training. Remember muscle burns fat! So just adding a little bit of muscle tissue will help you burn extra calories and give your body form as you lose weight. If you don’t add a little muscle you will just be a skinnier version of the body you have now. Here is a very basic lower body workout to help get you toned up. Alternate lower and upper body workouts and separate days to give your muscles time to recover a day in between. Squats- Quadriceps (front muscle upper leg) Starting position:     Stand with your feet a little wider than your shoulders, toes pointed forward. Action:      Slowly lower your body bending slightly at your hips as if you are going to sit on the end of a chair. You can even use a chair for reference. Keep your weight on your heels and make sure your knees do not go in front of your toes. Straighten legs and come back to starting position. Repeat...

Eating a diet high in protein will help you reach your  weight loss goals.  Benefits of protein: helps boost metabolism  stabilizes blood sugar which keeps craving away boosts Immunity  helps builds lean muscle (muscle burns fat) increases energy level  Aim for 3 servings of lean protein each day. Here are some surprising options for high protein foods.... http://www.eatthis.com/best-ever-proteins-for-weight-loss/  

It is proven that what you imagine and focus on is what life will give you. When you fill your mind with doubt and negative thoughts  you are preventing yourself from becoming the fit, healthy person you want to be. When you meantally prepare to lose weight your body responds to the subconscious coaching. You start to want more healthy food and you will move more. Your brain controls your body and your thoughts control your brain. We become what we think and say. Picture yourself how you want to look and feel. If you want to be fit and healthy picture yourself that way. Visualize your future self 6 months from now and how good you will feel without the extra pounds dragging you down. You have to keep your goal at the front of your mind at all times. Find pictures in magazines and online of bodies similar to what you would like to achieve. Please be realistic with this. Models that are bone thin in pictures should not be your goal. First, the photos are probably photoshopped a...

Eating at least 3 servings of fruit each day can help you with your weight loss goals. Fruits contain a large number of vitamins, minerals and antioxidants to provide your body with strong health benefits. Many fruits are also high in fiber which helps fill you up and contain natural sugars to help control cravings. Some fruits contain pectin. Pectin works as natural fat burners and can help boost metabolism. Some great fruit choices for weight loss include: Oranges- negative calorie fruit which means it contains less calories than your body requires to burn it. Pretty awesome right?  Blueberries/Strawberries- helps produce fat burning hormones increasing metabolism and rich in antioxidants  Apples- high in fiber, antioxidants and helps prevent blood sugar spikes and cravings Grapefruit- studies show eating a half grapefruit before each meal helps reduce belly fat Tomatoes- stimulates production of amino acid carnitine which speeds up the body’s fat burning capacit...