Posts Tagged With: Losing Fat

What is Refined Sugar Doing to Your Body?

One of the blessings of Whole30 is that it is a refined sugar free lifestyle.

Refined sugar is in many items we purchase including salsa, salad dressing, and ketchup. Many processed foods, those frozen meals, crackers, etc…contain refined sugar.

Sugar causes the breakdown of collagen. Collagen helps us to look youthful. Sugar speeds up aging.

Sugar causes bloating and helps feed cancer. It also helps feed candida (yeast overgrowth in the stomach).

Excess sugar causes your body to crave more food. Refined sugar is addictive, studies show it can as addictive as cocaine.

Sugar stimulates brain pathways just as an opioid would, and sugar has been found to be habit-forming in people. Cravings induced by sugar are comparable to those induced by addictive drugs like cocaine and nicotine .Source Sugar Addiction

I gave myself two weeks to just eat what I wanted. I am back to Whole30/Paleo. One thing I saw significantly decrease while on Whole30, my appetite. I ate significantly less. When I started eating bread, sugar on December 31rst 2017 I noticed the following:

  • Increased hunger! I could not eat enough food.
  • Facial swelling and bloating.
  • Acne
  • Craving bad food.

Sugar may be sabotaging your fitness and nutrition goals. It may be the culprit for your excess hunger. Refined sugar is not your flat belly friend.

The skinny jeans I wore two weeks ago were snug today. They still fit, yet they are a bit tighter around the waist. Just two weeks of sugar and things were on the incline.

I am delighted to pass on the cookies, cake, pie, and loaded dressings. Give me olive oil, fruit, dates, almonds, vegetables, and whole foods. I feel better living a Whole Foodie Lifestyle.

Are you monitoring your sugar intake? Is your diet mostly refined sugars?

You could see drastic changes in your health by limiting refined sugar.

May 2018 be a year of healthier food choices!

Warmly,

Erin

Images: Pinterest

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Set Goals Instead of Making Resolutions

Set Goals, Not Make Resolutions.

Every year I draft goals for the year. Goals are more than wishes, desires, or it would be nice. Goals are more than a resolution of “I will do this or not do that.” Goals are measurable and have a plan attached to them. They are measurable. Therefore I use the S.M.A.R.T method. Is the goal specific, measurable, attainable, realistic, time-bound? Smart goals are far better than resolutions.

Here are some examples from 2017. These were some goals for 2017:

1. Stop investing in one-sided relationships, people I never hear from unless they have a crisis and I am the initiator of everything.

I made a list of said people (specific)

I made a list of all the ways I was investing in them, just pouring out (measurable)

I quit some things that were no longer my assignment and stopped the items on list two (measurable, attainable, realistic)

This essentially stopped January 1 of 2017 (time-bound)

I still love people and give without expecting reciprocation. I did stop overinvesting and devoting so much time to one side relationships. I still love those people, yet do not chase people down to love them. I have since then had God bring in numerous people who love in return so our relationship is mutual. We both bring something awesome to the table and feast together.

2. Drop Several dress sizes (I prefer losing inches than looking at a scale because my body type is mesomorph-I gain muscle quick and can be small and weigh more than my counterparts).

I wanted to get back into size 6-8 (specific). It was not for vanity, I had tons of clothes I could not wear-bummer. πŸ™‚

I weighed, took measurements (measurable)

I looked into nutrition programs that were not crazy fad diets (realistic, attainable)

I set the goal for the year (time-bound)

I started the Whole30 program.

I am back to a size 7/8 and still losing. Instead of 1 round and quit, I have completed several rounds to meet my goal. Now I am going to work on cutting-building more muscle/getting lean muscle.

Are you setting some goals for 2018? I would love to hear about them.

You can do this!

Xxxx

Erin Lamb

P.S You can check out the Whole30 program here Whole30 Program.

Photo credit: Pinterest

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Healthy Living-Choose Health!

One of the greatest things about Whole30 was seeing a change in my waistline and skin. The photo above was taken after 3.5 rounds of Whole30. It has not been modified. It just is a selfie taken at a weird angle. The dress I have on I could not wear for a long time. Now it fits.

I guess it would help to show you where I started in 2017. The photo below is of me and my friend in Phoenix this May. I had already started Whole30 and dropped about 7 pounds. I was quite uncomfortable as clothes were becoming more challenging to fit.

I made a choice I wanted to be healthier.

Being healthier or healthy for me was not about dropping 4-5 sizes, which I did. Nor was it about being skinny or meeting a number on a scale. It was about becoming a healthier person.

Healthy is about living a better life and being a healthier person.

Whole30 changed the way I view food and health. I tried other plans, worked out like a crazy person and saw slow unsustained change. I worked hard for any progress.

Whole30 brought about change that I can see lasting a long time. It was only challenging at first. Afterwards, it became a blessing. Once my body adjusted to the plan, foods off the plan tasted not so good to me. They were too greasy, too salty, and more food was needed to be satisfied.

No more slavery to the gym…

I did not workout while doing Whole30, other than just walking. I can not imagine how the results would be if I hit the gym like crazy.

What does it mean to be healthy…

  • To love thy self. Loving me is vital to loving anyone else.
  • To cease the busy. It’s so easy to be busy. Busy can lead to stress. Stress can lead to weight gain or poor food choices.
  • To cease investment in one sided or toxic relationships. I chose January 1rst to stop investing in one sided relationships; best decision ever.
  • To cease using food for comfort. Food is fuel.
  • To cease the fast food and out to lunch habit while working. Whole30 forced me to buy groceries, pack lunch, and forgo fast food options.
  • To give thanks. Lots of great things happened this year. Lots of hard things too. Giving thanks re-calibrates things for us.
  • To look up and around more. There is beauty in God and nature.
  • To pursue the best option. Candy, cake, chips are not the best steady options. Fruit, veggies, and lean protein are steady options.
  • To think of what will be a blessing to my body, soul, and spirit. Asking the question, “Will this help or hurt?,” was and is beneficial.
  • Rest is a weapon. Going all the time is hard on the body and soul. A wise person takes time to rest. Inhale, exhale.
  • Meditation/Prayer are vital to thriving. As a person of faith, part of thriving is the ability to focus on God, listen, and not simply ask for things-give thanks and meditate on the goodness of God.
  • Meal Prep is for my health, not a mundane task. Healthy meals make for an energetic week. Taking the time to prep meals is vital to healthy living. So the time spent doing something else needs redirected to what is the most beneficial.
  • To let go. I love the serenity prayer which leads us to let go of the things we can not change and to acquire wisdom for the things we can change. Some things we simply must lay at the feet of God and let it go!

My encouragement to you is pursue health. So many people make New Year’s Resolutions. How about starting today? How about choosing health today? How about moving towards a healthier you today? It takes one decision, followed by another healthy decision, that brings about a healthier you!

If I can do it, so can you. What’s stopping you?

To your health…you can do this!!

Erin

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Life After Whole30

I hope you gave Whole30 a shot. I did and do not regret it. I lost 14 pounds without exercising much. I did take my Whole30 further than the 30 days. I went for two rounds. Yet 7 pounds a month is great progress. It is healthy progress. 

If you did or are trying Whole30, I highly recommend easing back into eating non Whole30 foods. They provide guidance for reintroducing foods-one group at a time. I started with some grains, example corn. I was okay with grains. Then I tried dairy. Ummmmm…my stomach hated it. So I am less prone to eat dairy post Whole30. It is rare to have it. I tried beans. Another irritant. Therefore, I have built a new meal plan that is 80/20. Eighty percent is Whole30 and 20 percent is non Whole30. 

I have not gained weight by reintroducing non Whole30 foods. I am still losing and have incorporated more exercise. 

After talking to your doctor, I would highly recommend this program. Whole30 changed the way I view food. It changed the way I make meals. It changed the way I eat. 


Eating processed foods does not appeal to me. In the rare occossion of eating junk food, it does not make my body feel good. I prefer fruits, vegetables, and whole foods. My body runs better on whole foods. I still read labels, and ditch foods loaded with chemicals. I have a fondness for bananas, mangoes, berries, almonds, olive oil, purple potatoes, steak, roasted chicken, natural salad dressings, spinach, broccoli, and tomatoes. 

Learning a new way to eat is good. All the exercise in the world does not negate a poor meal plan. Changing the way we eat is a lifestyle change, not a temporary diet. Changing the way we eat leads to a better life, to wellness. 

So ditch the excuses and do something for your health! 

XO, 

Erin 

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Widdle Your Middle

  
Hello fitness friends! Are you still going strong? I am. It seems like pushing a car uphill, yet I keep going! 

My latest focus has been abs. I keep reading abs are made in the kitchen. It’s all about the diet. 

What are you eating? 

I have been eating fairly clean. Yet I wasn’t seeing speedy results in the ab department. 

I ran across an article that peaked my interest on the liver. When the liver is overloaded with toxins it is challenging to lose belly fat. 

I would not think my liver needed detoxing. I am not a drinker. Yet months of eating less than clean food choices left me with a mini belly I could not beat. 

When the liver becomes clogged with excess fat and toxins from a poor diet, it begins to store fat within itself — contributing to a continuing downward spiral of inefficiency. Extra pounds then begin to appear around the abdomen. Sugar and refined carbohydrates are the main culprits, although excessive alcohol consumption can play a part in fatty liver disease as well.

Learn more: Cleanse the Liver; Loose Belly Fat

The liver can be cleansed with diet modifications. 

7 Foods that Cleanse the Liver

There are also supplements that help cleanse the liver. Please talk to your doctor before taking any supplements. 

Antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to “cleanse” the liver such as milk thistle, dandelion root, and schizandra, might help protect liver cells while ridding our body of poisons.

Source: WebMD

I have upped my antioxidants, cut out daily bread consumption, cut back on sugar-except fruit. I increased water intake and starting taking Milk Thistle. 

The results: in a week of detoxing my liver I’ve lost about 2 inches of fat off my stomach. I believe it’s more because there was no measurement of the upper abs. I have not changed my exercise regimen. 

I’ve lost 10 inches all over since starting this challenge. Most of the changes can be seen in my lower body. I will be working on my upper body more this next round which starts tomorrow! 

I cannot recommend detox enough. If you’re struggling to lose fat and you are eating healthy/exercising, think about detoxing. The best way is through diet. 

Eliminate alcohol, sugar, caffeine, fried foods, processed foods, bread, carbs that are not fruits and vegetables, drink lots of water and green tea. Please consult your doctor for diet changes since I am not a licensed physician. πŸ˜„πŸ‘πŸΌ

Here are some recipes for detox waters: Detox waters recipes

Also make sure you’re getting enough rest. Sleep is vital to overall health. 😴😴😴

Here’s to another 21 days. Are you ready? I hope so. 

  

Erin 

Photos pulled from Pinterest.  

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Overcoming PlateausΒ 

  
Photo credit Pinterest

Hey fitness friends! I hope you are working hard on your fitness goals. Are you? 

I’ve been trying combat fatigue and busyness. Wow! Summer can be such a busy time! πŸ˜„ Yet it’s always a good time to make healthy choices. 

So what do you do when you’re doing all the right things yet your body is not registering a fat loss or weight loss? 

First things first…

Are you watching what you eat? You see portion size matters even with healthy foods. Veggies are pretty much (and some low sugar content fruits) the only foods you can eat in large quantities without going over calorie limits and they are fat free. Are you going overboard with that trail mix (I’m a huge fan), or almonds (another favorite), peanut or almond butter? 

 
Are you drinking enough water? Many times thirst is mistaken for hunger. If you’re hungry, drink a glass of water first. Aim for at least 2 liters a day. 

Are you doing the same workout routine? If so, then your body isn’t expending the same amount of calories as it did in the beginning. Switch it up. Every 6 weeks throw in something new. I saw the best results with a change every two weeks. Check out Jillian Micheals Ripped in 30, Beach Body’s P90X programs, or any program that offers muscle confusion. Always consult your doctor first. 

Are you eating processed food, high salt, high sugar? These food are not good for you! Cut them back/out. Give up white foods for awhile (white bread, pasta, rice, sugar). 

Other ideas: 

If those aren’t the issues it may be hormonal or your metabolism needs a jolt.

You can rev up your metabolism with resistance training, and spread out your workouts in the day. So an am and pm workout. 

Also make sure you’re eating enough calories! If you don’t, your body goes into starvation mode. Women need at least 1200 calories and if you’re working out more than that. Men need at least 1500-1800. 

Spread out your meals 6 a day. Don’t go longer than 3-4 hours without eating. Don’t make dinner your heavy meal. Try not to eat after 9 pm. 

Sip on green tea. 

Eat for your metabolism. Mine is fast oxidizing so my body thrives on protein. Too many carbs and I blow up! I have to eat carbs with protein, not alone. This helped me drastically lose fat. Take the quiz here Oxidizer Test

Make sure your nutrient ratio is good! Food is fuel. If you’re eating the right amount of calories yet you’re not taking in the right vitamins, your body will not function optimally. Check out Jillian Michael’s  book, Master Your Metabolism

Lastly talk to your doctor! There may be an underlying medical condition limiting your progress. 

Cheering for you! Don’t give up. You can do this. πŸ’ͺπŸΌπŸ‘ŠπŸΌ

Love, 

Erin 

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Motivation (Get Moving)

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Photo Credit: Pinterest

Good morning beautiful people. I hope you had an amazing time with your families this holiday. Two holidays down and 1 to go. January 1rst is normally the day people sign up for some Gym program or wellness program. It’s great to set goals and have goals.

The problem comes a few weeks later when the motivation to get fit runs right into the ,”Why aren’t I seeing better results?” The expectation is, “Exercise day 1, see results day 2.”

The reality is if you’ve been packing on the pounds for quite some time, your body will not be eager to get rid of them. It’s part of survival. Unlike our ancestors who may have faced a famine in their lifetime, we may not and no one has communicated this to our bodies. And if you’ve spent tons of time yo-yo dieting, you’ve trained your body to hoard fat. The human body is wired for survival.

If you’re starting a program this new year, give yourself six weeks to see results. Yes! Wait until the end of February before you quit. I’d prefer you not quit! 90 days is optimal. When I started P90X2 this Spring, you could see the differences in each 30 day photo. From day 1 to day 60 was drastic change. From day 1 to day 90 was incredible.

If you can, document your changes with photos. The scale may not move much if you’re weight lifting. You should see a difference in inches and body composition.

Don’t be discouraged by lack of immediate results. You didn’t gain 10 pounds over night. You won’t lose 10 pounds of fat overnight. Slow and steady wins the race.

The objective isn’t the number on the scale to move, you can lose muscle and water weight. The goal is to cultivate a healthy lifestyle with proper eating and exercise. The goal is health!

Some tips for your journey:

1. No matter how awesome your workout program is, if you’re not eating properly-you will not get optimal results.

2. Starving your body leads to your metabolism slowing. Eat at least 1200 calories women and 1500 men.

3. What you eat and the frequency of your meals matter. Protein, vegetables, low glycemic foods (minimal spikes in blood sugar) are your friends. Try not to let more than 3-4 hours go on between meals. Try not to eat past 9 PM.

4. Hydrate baby hydrate. Guzzle that H20 that helps clear the body of toxins.

5. Minimize or ditch your processed & fast food. Opt for whole foods. Whole foods are minimally or not processed. It came from the ground or feeds off the ground or you can pronounce it’s name.

6. Sugar, white bread, white rice, excessive salt, and high glycemic foods are not your friend. Many help you retain water, and cause spikes in blood sugar. Stable blood sugar promotes fat loss.

Before you start a program, check with your doctor. πŸ™‚

I’m cheering for you. Hoping to post more motivational things in 2015!

You can do this!

Erin

Happy New Year.

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Fight the Fat

mid section view of a man sitting on a bench in a park

Hello friends! I hope you are enjoying the week. I want to talk tonight about fat loss. We have so many gimmicks and pills and wraps, etc…. that promise to help us fight the bulge. Well, I am going to tell you I tried for years to get rid of fat and not lose muscle and I failed…I would lose weight and gain weight. I hope my journey helps you out.

What I was doing wrong…

Expecting a quick fix. Losing fat does not happen overnight. Any product that tells you can lose fat in a short period of time with no exercise is lying to you. You will lose water, you will lose some muscle, but you will most likely gain weight and more than you lost when you quit your gimmick.

Not eating enough food. Our body needs at least 1200 calories (women) and roughly 1500 for men. If you don’t eat enough, your metabolism will slow down. If you are working out and eating little, you are not helping your body in the long run. I would eat two big meals a day and even though my calories were low, my body was clinging to every calorie.

Eating the wrong foods. I have a fast oxidizing metabolism. I will post more later about the different types of metabolisms. I need to eat more protein. Diets rich in carbs leads to weight gain. I also relied on frozen meals and processed foods.

Doing the same workouts over and over. Our bodies need challenged to change. If we want the same results, we do what we have always done.

Now to the good part…how to LOSE FAT! Not muscle but fat.

1.Cut back or stop eating sugar. I saw the best results from my sugar detox. Belly fat melted away, and I had more energy. Ditch the fake sugars as well, especially diet soda. Get your sugar from natural peanut butter, and fruit.

2.Ditch the processed foods and go for whole foods. This means cooking your own meals, eating loads of fruits and vegetables, skipping the fast food and packaged foods. It does make a difference what types of food are eaten.

3.Eat every four hours and not late at night (few hours before bed). Our blood sugar needs to remain stable to promote fat loss. This is why high fiber diets work well, high protein diets work well, and any meal plan that keeps our blood sugar within normal ranges. Spikes and drops in blood sugar tell our bodies to store fat. The hormone insulin is involved with blood sugar regulation.

4. Drink water. We talked about this a few posts back. Hydration is key to flushing toxins from the body.

5.Resistance train and switch it up.Β  I was afraid of bulking up, but the opposite occurred. I got smaller (Size 9/10 to size 6-Size large to small). Every 6-8 weeks switch it up. Our bodies grow accustomed to workouts and eventually use less energy.

People Exercising at a Gymnasium

6. Eat for your metabolism. Most people have a balanced metabolism. I do not. My body thrives on protein and fats (healthy fats of course). If I want fruit or dessert, I eat protein with the meal. A pear and turkey slices, peanut butter and an apple….never eating carbs or sweets without protein. I also eat low glycemic carbs- sweet potatoes, quinoa, etc…

So friends, I lost the most weight and have been able to keep it off without pills, without gimmicks, without starving, without extreme workouts, and without killing myself. I eat ~5 to 6 meals a day. I eat vegetables, fruit, enjoy some of my favorite foods. I workout 4 to 5 days a week for 20-30 minutes. I have less body fat than I have in years. I can also go for weeks without working out and not gain weight.

I hope these tips help you! You can do it! Here’s to a year of fighting the fat!

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