Archive for success
The Importance of Breakfast
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One thing I’ve noticed in all the years that I have worked in both fitness and weight management is the amount of people who skip breakfast. Either people complain that they don’t have time to eat in the morning or they believe that skipping breakfast will cut calories and therefore, help them to lose weight. Research has consistently shown that that the people who successfully lose weight are the ones that wake up and eat breakfast.
Why is breakfast considered to be the most important meal of the day?
- Firstly: Eating a healthy breakfast can reduce hunger throughout the day so that better food choices can be made the rest of the day and portion sizes can be controlled.
- Eating breakfast will give you more energy for the rest of the day and studies have shown that people are better able to focus and function throughout the day.
- For many people, eating breakfast is part of a healthy lifestyle so they are more likely to set a healthy precedent for the rest of the day by making wiser food choices and exercising.
- People who eat breakfast regularly tend to eat fewer calories from fat and have a better vitamin and mineral intake.
So, how can we work breakfast into our busy lives?
- Prepare the night before by planning what you are going to eat the next morning and have it ready to go.
- Place a list of foods on your fridge that are quick and easy but also ones that you enjoy. It will make it easier to choose what to have for breakfast the next morning.
- Decide to drive through a fast food restaurant on your way to work but know ahead of time what healthy choice you will be ordering.
Finally, the following are some foods that you might consider for breakfast:
- Protein shakes. Select already pre-mixed shakes or ones that are easily prepared by adding water.
- Eggs. They are great for satiety and that is partly because they are high in protein. Proteins require more calories to digest. If cholesterol is a concern, egg whites are also high in protein and a great alternative.
- Dairy products such as cottage cheese, yogurts and milk are also high in protein but take the carbohydrate count into consideration for the rest of the day.
- High-fiber complex carbohydrates found in whole grains and cereals will also help to keep you satisfied because fiber increases the sensation of fullness. Low carbohydrate tortillas are great for using as wraps. Cheese, eggs, Canadian bacon and deli meat are just some of the foods that you could place inside the wrap. Just make sure that you are getting adequate protein and keep track of your carbohydrate intake for the rest of the day.
Next time you are tempted to skip breakfast, remember that many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Water & Weight Loss
Posted by: | CommentsQUESTION:
I’ve heard that water is necessary for weight loss and that I should drink as much as possible to help me in my weight loss efforts. Is this true?
ANSWER:
There is some confusion surrounding the importance of water as it relates to weight loss. Unfortunately, more research is needed to clarify the issue. However, studies have clearly shown the importance of water in many other aspects, including some that are indirectly related to weight loss. Let’s review what we do know:
- To function at its best, the body needs to be well-hydrated. Our bodies are largely composed of water – about 55-60% of body weight. It helps with many tasks including
temperature regulation, cardiovascular function, waste product removal and metabolism. - Although the body is efficient at regulating fluids, regular fluid intake (through food or drink) is required to keep the body hydrated. We lose fluid through respiration (breathing), sweating, and feces & urine. The result is a total body water turnover of approximately 5-10% per day. Luckily, our bodies are very good at compensating for normal fluctuations in fluid intake by either diluting or concentrating urine. However, sooner or later, water losses need to be replaced by fluid intake.
- Exercise is a hydration stressor. Due to water loss through sweat, dehydration can set in quickly during prolonged exercise – especially in hot and humid environments. The effects of dehydration are many and include decreased physical performance, cardiovascular stress, fatigue, depressed mental function, and heat illness. Increased perceptions of fatigue during exercise reduces your tolerance for exercise – and therefore your ability to burn more calories. (See Exercise & Avoiding Dehydration.) In addition, even small amounts of dehydration have been shown to cause general fatigue, which may affect your desire to even start an exercise session.
- The extreme opposite of dehydration can cause problems too. Ingesting large amounts of water without other added content (such as electrolytes, sugar, vitamins, etc.) can result in a medical complication known as hyponatremia. When too much plain water is ingested, large amounts of electrolytes (especially sodium) are transported from the blood and tissues into the small intestine, resulting in a dangerous electrolyte imbalance.
- A small study has indicated that metabolic rate increases following water consumption by as much as 30% and is sustained for over an hour.1 The mechanism of the increased calorie burn is thought to be a combination of the energy needed to heat the ingested water and additional unknown factors. The long-term effect of increased water consumption and weight loss has not been studied.
- Research has shown that cell hydration influences metabolism. However, changes in reactions at the cellular level cannot necessarily be extrapolated to whole body calorie balance. More research needs to be done to reveal whether extreme changes (either dehydration or optimal hydration) can actually influence the whole body’s caloric expenditure and/or fat loss.
- Contrary to popular belief, water intake before or with meals has not been shown to decrease the number of calories consumed during meals.2,3 However, it is interesting to note that when foods with high water content (such as soup) are consumed prior to meal, subsequent caloric intake at the meal is decreased.
In summary, the direct link between water intake and weight loss is not clear and should not be the main reason for your hydration efforts. However, the importance of hydration to your health is very clear and hydration efforts are well worth your time. Maintaining optimal hydration levels enhances your vitality and ability to exercise, thereby increasing caloric expenditure. Although there may be caloric expenditures associated with water intake, the added benefit is small compared to the caloric cost of exercise. Given the rare but potential danger of excessive water intake, keep your water intake within the recommended daily water intake.
Read more at myfooddiary.com
1 Water Induced Thermogenesis. J Clin Endocrinol Metab 88:6015-6019, 2003.
2 Water Incorporated Into a Food But Not Served With A Food Decreases Energy Intake In Lean Women. Am J Clin Nutr 70:448-455, 1999.
3 Does the Consumption of Caloric and Non-Caloric Beverages With A Meal Affect Energy Density? Appetite 44:187-193, 2005.
The Importance of Hydration and Tips to Get Your Water in Every Day
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Water May Suppress Appetite Naturally
- Try drinking before a meal
- Some studies have shown that a decrease in water intake causes fat deposits to increase
Best Treatment for Water Retention
- The body perceives insufficient water as a threat to survival and holds onto every drop – resulting in swollen feet, legs and hands
- Give your body plenty of water so that stored water will be released
- Sodium – culprit, “wherever salt goes water follows” so, drink more water – water forced through the kidneys takes away excess sodium
Overweight / Larger People Need More Water
- Water is key to fat metabolism, also, metabolized fat must be shed
- Mayo clinic – body weight in pounds divided in half, convert into ounces, divided by 8 to determine cups needed
Weather / Exercise
- Increase in hot weather (especially dry heat)
- Drink before, during and after exercise – 1 cup within ½ hour, 4-8 ounces every 20 minutes, 1 cup following. Weigh before and after exercise Replace every pound lost with 20 ounces
- Cold water absorbed faster than warm
Constipation
Having difficulty drinking the 8 cups of water that is recommended daily for most people? Plan! Plan! Plan!
- Flavor it
- Have it with every meal
- Carry bottled water (drink on your way to work and on your way home) DRINK UP!
Relapse? Time to Reevaluate Your Weight Loss Approach
Posted by: | CommentsWhile working to lose weight, even the most strong-willed of us can fall into the trap of relapsing every once in a while. Falling back into an old routine can be troubling for one’s self image and can make it seem tempting to simply give up. It is important to bear in mind, however, that this is a very common problem which can be overcome. A relapse is absolutely no cause for quitting, yet it may be necessary to reevaluate some of the aspects of your weight loss approach.
Follow these steps to get back on track:
- Evaluate the cause of your relapse. Has a schedule change made it difficult to workout, or has a new source of stress led you to snack more often? You may not be able to prevent the changes in your life, but changing your eating plans and workout routines around them is much easier once the changes have been identified.
- Take body measurements instead of relying on the scale alone. Your weight number can fluctuate due to water weight and added muscle (muscle weighs more than fat). That is why it helps to keep track of body measurements—you may find that you are making progress after all.
- Seek support from those you can trust. Find someone close to you who can provide encouragement and keep you accountable as you return to your weight loss routine. You may also find it helpful to participate in a weight loss support group.
- Don’t forget to acknowledge the smaller goals. If you focus on your long-term goals too much, the time it takes to reach them can seem discouraging. Instead, pay attention to the short-term goals as they happen: workouts getting easier, clothes fitter better, etc.
- Add some variety to your efforts. Try adding some new healthy foods to your diet to motivate more interest in your meal plans. You should also consider trying different exercises, not just to prevent boredom, but also to prevent your body from becoming to accustomed to the same workouts.
It’s a great idea to get in touch with people who understand what you’re going through. Sign up today to attend a support group meeting at the Center for Metabolic Health.
Important Tips to Remember When Walking Alone
Posted by: | CommentsWalking is terrific exercise and can be a significant factor in your weight loss regimen. Walking is relatively low impact, increases your heart rate and burns fat. And while walking with a partner or in a group is the safest choice, it may not always be convenient to fit others into your regular routine. Here are a few things to think about in preparation for your next solo walk:
- The weather. Before heading out, check today’s forecast to ensure that you’re ready for the conditions. Will the chill require you to dress in layers, or will the summer sun call for putting on sunscreen? In extreme weather—whether it’s very hot, very cold or potentially stormy—you may want to opt for an indoor exercise for that day instead.
- The time of day. This can go hand-in-hand with the weather of course; certain conditions could be worse at different times of day. But it also pertains to the danger that exists when it is dark out or when traffic is heavy. If you walk at night or early morning, make sure street lights are present along your path.
- The location. Take the area you walk through into account. Is there a high occurrence of crime? Does it require you to cross busy roads? If you are unfamiliar with an area, it may be preferable to avoid while walking alone.
- The things you carry. Equipping yourself for a stroll doesn’t stop at comfortable shoes and weather-appropriate clothes. It is also a good idea to carry a water bottle to avoid dehydration and to keep a cell phone on hand in case of emergencies.
Don’t go it alone all the time. If you’d like to find out more about patient support with CMHVA, click here.
Fitness Nutrition Secret: “Meal Frequency”
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Meal frequency/timing is also the most effective nutrition strategy that you can use to speed up your metabolism with minimum investment of your time and effort!
And it is something that you simply must implement in your program if you want to create permanent fat loss, and then maintain it for life!
The reason for this is simple: When you create a meal taking into account your daily maintenance level calorie intake, the optimum nutrient ratio for your body type, and in addition to this you create an average size meal that your body can completely digest, process and utilize, there will be no calorie surplus left to be converted to unwanted body fat!
By eating frequent, average size meals, that have the perfect combination of healthy food sources, you will provide your organism with all of the macronutrients, micronutrients, vitamins and minerals it needs to function properly, and use cardio training to directly burn unwanted body fat from your fat cells, permanent fat loss will follow!
Properly using this fitness nutrition secret of meal frequency/timing means that you should eat four average size meals, approximately every four walking hours! You should also eat your breakfast as soon as possible after waking up. The only exception is if you are using the morning fasted cardio approach, in which case you should eat breakfast after your cardio session!
This meal frequency/timing technique is also one of the best ways to maintain and eventually build additional muscle, which will raise your metabolism, and you will burn even more calories on a daily basis.
Building additional muscle will require weight training of course, but when you consume four average size meals, every four hours with the right amount of nutrients, you will not only have the necessary energy for your workouts, but also will provide your body with the perfect amount of amino acids to build this new muscle.
Full story can be read at weightlosstipsandsecrets.com
Secrets of Meal Frequency
Posted by: | CommentsDid you know that the timing of your meals is one of the most important nutrition secrets for successful weight loss and
maintenance? Unfortunately with our hectic lifestyles and schedules it can be very difficult to sticking with 3 meals a day never mind 6 small meals or 3 meals with several snacks interspersed! Once I explain why researchers have found eating more often improves weight loss – you may decide to make an extra effort to eat more often. Now, eating more often doesn’t mean increasing the amount that you eat, it means taking the calories that you would normally consume in a day and spreading them out throughout the day.
- It is believed that by spacing 3 large meals in one day, you allow your body to enter the starvation mode. When this happens your body tries to conserve as much energy as it can until the next meal because it assumes that the meal may not come. In the starvation mode your body reduces metabolism and conserves as much fat as possible to increase your chance of survival. The solution is to eat more often by dividing 3 large meals into 6 smaller ones. Many of us do this by having 3 main meals and several small snacks in between.
- By spreading your calories throughout the day you will prevent low energy and mood, and ward off hunger pangs because you will be supplying your body with enough fuel to function throughout the day. Meal frequency regulates blood sugar levels and that eases hunger. You will also be less likely to overeat at the next meal and that will help to prevent weight gain.
- By eating more often throughout the day your metabolic rate will also be faster since your body’s digestive functions are more active. Each time you eat your body’s temperature is raised slightly which, in turn, raises your metabolism. We call that “TEF” or the “thermal effect of food.” With your metabolism staying higher you will be in a state of burning fat throughout the day.
- Protein from the food you consume has nitrogen and nitrogen maintains your muscle. To maintain positive nitrogen balance throughout the day you need to consume some protein every 3-4 hours. If we lose muscle we will burn fewer calories during the day and I know that is what we are all trying to avoid.
The ability to lose weight is under YOUR control and I hope that I have inspired some of you to eat something every few hours so please don’t skip meals –especially breakfast!
Building Your Self-Esteem
Posted by: | CommentsWhile many people lose weight in order to improve their health and live more active lives, just as many of us are motivated by hopes of improving their self image. People who are overweight, even those working steadily toward their weight loss goals, can be burdened by negative messages from others or from themselves. There is nothing wrong with us trying to look our best, yet it is important for us to learn to appreciate ourselves in our current shape.
As you continue on your weight loss journey, don’t miss opportunities to learn about yourself and build up your self-esteem.
- Focus on the positive. Significant weight loss won’t happen overnight, so don’t put yourself down if you don’t see results as quickly as you like. Instead, emphasize the small victories you experience along the way. Losing weight takes effort and discipline, and you should feel proud of the hard work you have been putting forth.
- Don’t be afraid to have fun while exercising. While working out is an integral part of losing weight, it can also serve as a chance to discover new activities you enjoy.
- Don’t compare yourself to media images. Concentrate on your own unique qualities rather than the perceptions delivered through magazines, movies and television.
- Surround yourself with supportive voices. Seek advice and encouragement from those who are close to you. It can be especially helpful to find friends who are working to lose weight as well.
Self-Discovery and Self-Acceptance
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Painful emotions can prevent us from being successful with our weight loss attempts. Understanding those emotions and working through them can transform our lives in many ways but we have to be willing to learn and improve ourselves. A gentleman called Jim Rohn stated, “I used to say, ‘I sure hope things will change’. Then I learned that the only way things are going to change for me is when I change”. We should all think of ourselves as a work in progress. If whatever you are doing isn’t working for you then you must be flexible enough to change your plan of action.
Christopher Westera has written a wonderful article called “The Eight Emotional Transformation Recipe”. He suggests that by following his 8 steps you will have greater clarity and an increase in consciousness that will help you to let go of painful emotions and give you the spirit of openness and acceptance:
- Accept full responsibility for the emotion even if you don’t fully believe it right now you need to tell yourself, “I create my reality, and I am creating this emotion right now”.
- Name the emotion by positively identifying feelings such as disappointment, shame, anxiety etc. This will increase your awareness, clarity and consciousness.
- Let go of the story – The story is whatever is outside yourself that caused the emotion.
- Bless the emotion by accepting it as a necessary learning step in order to move on to the next step.
- Feel the emotion physically in your body without judging or resistance. Christopher Westera states that what you resist persists and that you need to become a kind of observer of your own processes.
- Ask for clarity - In order to grow you need to ask yourself, “What do I need to learn from this emotion” and “What effective belief do I own that created this emotion?”
- Identify the belief – At the root of nearly every painful emotion there is an ineffective belief. For example, you may believe that you must make everyone happy, or that you can’t be loved if you are not perfect or you believe that you are simply not worth it.
- Replace the belief – Replace the belief with a more effective belief by telling yourself that you choose to reject the ineffective belief and that you are replacing it with an empowering belief.
By following theses 8 steps, changes will occur that will lead you to self-acceptance and in turn greater success in your weight loss efforts.
George Eliot has a wonderful quote that states, “It is never too late to be what you might have been”.
How to Set Weight Loss Goals
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Setting realistic goals – including weight, exercise, food and psychological goals – before you begin a weight loss plan is essential to a successful program.
Step1
Begin by setting some small daily goals. Your weight goal might be to lose 1 pound per week. If you hardly exercised in the past, you might want to walk around your neighborhood for 20 minutes every day. (If you like, split it into a 10-minute walk in the morning and another in the evening.) Your nutritional goal may be to reduce your fat intake. Your psychological goal may be to write in a journal every day.
Step2
Establish intermediate goals that are a little more ambitious than your original goals. For instance, two weeks after you begin to meet your daily 20-minute walk goal, extend your goal to a daily 1-hour walk; start eating smaller portions at every meal; and seek counseling for any self-esteem issues you might have.
Step3
Determine big-picture goals; this includes the total amount of weight you’d like to lose by the end of your program. Make a commitment to jog or run every day to maintain your weight and health; learn how you can shop, cook and eat as nutritiously as possible; and take up an activity that you think you have a knack for – this can keep up your self-esteem.
Step4
Set time frames for your daily, intermediate and big-picture goals. As you progress from one to the next, reward yourself. Go shopping, get a facial, take a weekend trip. You deserve it!
Full Story at eHow.com
