Posts Tagged With: Losing Weight

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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Reasons You May Not Be Losing Weight

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It’s so easy to be preoccupied with a scale. I recommend people take measurements. You may be losing fat and gaining muscle.

Here are some reasons you may not be losing weight or fat.

1. You are eating more calories than you’re burning. If you don’t know how many calories you are consuming, it may be your issue. You may also be eating the wrong portions.

2. You’re not eating enough calories and your body is in starvation mode. Women need at least 1,200 calories and men 1,500. Your body will try to hold on to fat if it senses you’re starving.

3. You’re stressed out. Your body produces cortisol, a stress hormone when you’re under stress. Cortisol tells your body to store fat, especially in the abdomen.

4. Your eating too much sugar and salt. Even if your calories are within range, too much sugar and salt causes bloating. Your body will retain water.

5. You are not eating the right types of food. Food is fuel. If you’re eating junk food, you’re giving your body the wrong fuel.

6. You’re working too hard. If you’re limiting your food and working out too hard then you can convince your body to cease producing results. It’s over exertion. Challenge is good. Constant abuse of your body will backfire.

7. You are dehydrated. Water is your friend! Water cleanses toxins from your system and helps your organs function properly.

8. There’s no variety in your routine. If you do what you’ve always done, you will get diminished results.

9. You’re not resting or sleeping enough. Your body needs time to rest and recover. If you’re not sleeping, your results will be affected.

10. You have a hormonal problem. Talk to your doctor. If you’re doing all the right things and there are no results, you may have an underlying health condition.

11. You do not need to lose weight. The BMI charts don’t take into consideration bone mass or muscle mass. What’s healthy for your frame? Where is your extra or excess weight? If it’s in your abdomen area that’s not healthy. Talk to your doctor.

12. You’re not challenging your body.
I was addicted to the elliptical machine. I would get on it and go for an hour. I did not lose fat. Then I started Ripped in 30. Only 30 minutes of exercise and in 30 days I saw major changes. Each week the routines changed. It was challenging in a good way.

13. You may have food allergies. Some food allergies cause problems with digestion of food. Gluten is one that can cause problems of absorption of nutrients and can cause swelling/digestive issues.

14. You’re not resistance training. Please consult with your doctor before lifting weights or doing resistance training. Know that muscle burns more calories than fat.

15. You’re a serial yo-yo dieter. If you’ve been off and on diets and/or diet pills, you’ve probably sabotaged your metabolism.

Hope these tips helps you. Good luck on journey. Don’t give up!

Erin

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Food is Fuel

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Why are there so many overweight and obese people in the world? We’d love to say it’s hormones. It’s not primarily.

We are addicted to sugar.

We are addicted to carbs.

We are addicted to fast food.

Mainly we are addicted to whatever makes us feel good, what’s the quick fix or rush, and we don’t like pain or discomfort.

We use food to fuel our emotions instead of our bodies.

The world screams, “Make me feel GOOD!!!

Well, our addiction to pleasure has made us obese.

I see small children who are 40 to 50 pounds overweight. I’ve seen contestants on the Biggest Loser up to 700 pounds. That’s not hunger, it’s a root of sadness trying to be fulfilled by food.

Behind every addiction there’s an idol. There’s something or someone we are giving worth to that we shouldn’t. That worship of the idol leads to addiction.

We will all worship something. Even exercising and eating healthy can become an addiction and unhealthy.

For the over-eater it’s good to ask:

Are you hungry or thirsty?

Try drinking 8 oz of water before eating.

Am you hungry or lonely or depressed?

If the answer is there’s unsettled emotions, exercise is a great endorphin booster. Journaling feelings and emotions is good as well.

Are you hungry or eating out of habit?

We are creatures of habit. If you normally eat an entire pizza by yourself, you may be eating out of habit.

Are you eating too fast?

It takes your stomach roughly 20-30 minutes to know it’s full. If you shovel food in quickly, you won’t know til later you’ve eaten way too much.

Are you skipping meals?

If you don’t eat regularly, you will overeat late. Binge eating is often the byproduct of starvation. Eat small meals throughout the day. Drink plenty of water.

You do have a hormone problem, thyroid or otherwise.

Check with your doctor if you’re constantly overeating.

You are eating the wrong foods.

Processed foods, sugar, etc…lack adequate vitamins. Your body needs fuel to run, not just any calories-it needs beneficial ones. Vitamins and minerals are needed. If you’re eating junk, you’ll have persistent hunger!

Dear friends, treat your mind, body, spirit, with integrity. You wouldn’t put sugar water in the gas tank of your car. So, don’t feed your body improper fuel. Opt for fruits, veggies, protein.

Erin

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Say YES to Lifestyle Changes!

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Hi my friends! I hope you are doing well this week. I am happy the weather is warming up so I can take the workouts outside. I wanted to touch base with you about something that I believe is truly important for wellness, Lifestyle Changes.

The goal with fitness is to make lifestyle changes. If you starve to get weight off, you will have to starve to maintain the loss. If you revert back to eating what you were eating before you will gain weight and sometimes more than you lost. If you are limiting calories or are on an extreme diet, you probably lowered your metabolism.  When the calories increase again, your body clings to every one just in case you will starve it again.

Also if you know you will not and can not work out for 3 hours a day for the rest of your life, why do it now? Unless you are training for some athlete program.

We live in a world that promotes dieting. If you search the internet for diets, you will find more than you can research in an evening. Some restrict foods, some add foods, some lead to starvation. I encourage you to make lifestyle changes…what does that mean?

Don’t look for the quick fix, look for what you can do for life

I gave up all soda. I don’t drink regular or diet. My health improved. It was a choice for life. I eat more fruits and vegetables. I eat more fiber. I drink more water. These are lifestyle changes, not a quick fix. Since I made lifestyle changes, I don’t have to worry about yo-yo dieting or buying special foods, pills, etc…I also don’t gain weight quickly. My life has changed. I am seeking wellness, not a life of dieting.

How to make lifestyle changes:

1.Move at least 30 minutes a day several days a week; daily is best. This is not an extended period of time. It’s easy to accomplish. Choose to not be sedentary. Walk, run, bike, circuit train, clean the house, do something.

2. Drink more water. We talked about how water helps our metabolism, digestion of food, and cleaning toxins from our systems.

3. Eat more fruits and vegetables. There are so many reasons to choose whole foods over processed foods. One is whole foods have vitamins and nutrients our bodies need. Two they are natural for the body and not foreign. Three they help the body shed pounds instead of gain them.

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4. Cut back on white foods. White bread, white rice, sugar, potatoes…all these foods cause your blood sugar to spike. Unstable blood sugar tells your body to store fat and the mid section (abs) are normally the target.

5. Move from 3 meals a day to 5-6 small meals a day. Stability in blood sugar is crucial to maintain a healthy weight.

6. Eat your favorite foods in moderation or on a cheat day. If you love ice cream, giving it up for life would be a sad thing. I am not a huge fan of ice cream, but I do like it sometimes. So, I purchase frozen yogurt or small one serving size containers. I allow myself to eat certain things in moderation. I love cheese, but I know I can not eat as much as I want, so I keep the portions small. Deprivation can lead to overeating (binge eating).

7. Portion control. The reason obesity is a problem in our country is not simply because of the richness of the foods, our portions are out of control. I ordered a salad at a local restaurant and the bowl was bigger than my head. There had to be 5 cups of lettuce, and several cups of toppings. I looked up the calories, the one salad was 700 calories. Yep. Portions matter.

I hope these tips were helpful. Slow and steady wins the race. If weight comes off slowly, it comes back on slowly. If you make lifestyle changes your life will be better!

Cheering for you friends. You can do it!~Warm Regards…

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Write it Down

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Hello friends! Hope your week is off to a great start. I wanted to touch base with you about something I think is important to success in weight loss and keeping it off.

Write down and track what you eat.

Studies have shown that people who take inventory of what they are putting in their mouths are far more successful than those who simply eat aimlessly. We eat to live, not live to eat. It’s also important to know how many calories we actually need each day. This link will help you calculate how many calories you need each day to maintain your current weight.

BMR calculator: http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html 

If you want to lose weight, you would decrease the amount of calories. Talk to your doctor about the amount. Going too low in calories can sabotage your metabolism by slowing it down. If your body thinks you’re starving, you won’t lose weight efficiently. A healthy way to lose weight is 1-2 pounds a week. It takes 3,500 calories to equal 1 pound. So cutting 500 calories a day and working out daily should yield a 1+ pound loss a week.

Back to the point of this post. Tracking what we are eating. If we don’t read labels or log our food choices, we could be consuming more than our bodies need. This is true not only of unhealthy foods, but also of healthy snacks. Great example from my food journal. Last week I picked up an energy trail mix. Only 140 calories a serving. The problem is I ate three servings! Yikes. When I logged my calories for the day, I was shocked I had gone over my normal eating routine by over  500 calories. Do that daily for weeks on end and guess what, you’ve gained weight.

Many items have multiple servings and restaurants serve portions that are for 2 to 3 people. If we eat an entire bowl of pasta from our favorite restaurant we may have consumed an entire day’s worth of calories in one meal and enough fat for days. Food places are required now to post nutrition info online. Look into your favorite places. You may be surprised the amount of calories, sugar, sodium, and fat are in 1 serving.

What to track:

1. Calories

2. Fat (want to limit especially trans fats)

3. Sugar ( it is not, I repeat not your friend)

4. Sodium (many foods are low in calories and loaded with salt. Salt makes you retain water and plenty of it)

5. Fiber (helps maintain blood sugar and promote proper digestion)

6. The carbs and protein (Especially if you are eating for your unique metabolism-see previous posts)

7. Vitamins-A, B, C, D…Zinc, etc….are you getting the daily recommended dosages of vitamins?

How to track: I recommended these resources in a previous post and have added them again. I also track my workouts. I track inches lost.

Online resources

  • http://www.sparkpeople.com. I like Spark People because it’s loaded with information and it’s free. So no excuses about not being able to afford it. There are forums, you can log exercise and food intake, they have a smart phone app, and you can join groups and meet people.
  • If you simply want to track your calories and workouts check out these Free Online Fitness Tracking Tools, http://www.fitsugar.com/Free-Online-Fitness-Tracking-Tools-20376377. Many have apps you can add to your smart phone.

Lastly, what if you say, “Erin I don’t want to track everything I eat, it’s time-consuming and I don’t have time for that.” I will say if you want to lose weight, tracking is the best way to do it. No exercise program can compensate for a poor diet. Food is meant to be fuel. Some people are killing themselves at the gym and they aren’t seeing results because they are eating more calories than they are expending or eating too little. Some aren’t getting enough vitamins or water. If you don’t track it, how will you know? Once you reach your goal, you may not need to track calories or what you eat. This isn’t the law, it’s a tool. It’s a tool to help with success. I can guess at the calories I’ve eaten for the day, but I it takes time to know proper portions, and how much is enough.

Wishing you the best friends! These are simply suggestions. You have to do what works for you. I hope my suggestions are helpful!

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Happy New Year!

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Hello friends. Happy New Year! Since it’s the first day of 2013 (well at least for my part of the world), I wanted to recap some of the highlights from the year. Hopefully, they will motivate you to keep up the good work throughout the year.

Nutrition Tips:

Diet is crucial. Garbage in=garbage out. If you don’t eat quality food, your body won’t perform well. Most people fail in the diet area and expect good results on the scale. Not going to happen. I read somewhere it’s 70% diet, 30% exercise. I used to eat a rather unhealthy diet and work out like machine. My results were minimal.

Whole Foods. Eat whole foods. What are whole foods? Fruits, vegetables, unprocessed foods. Check back to early posts on healing foods. https://restoremindbodysoul.wordpress.com/2012/10/15/eating-healthy-healing-foods/. I recommend checking labels. Some foods say whole food and they contain tons of preservatives, additives, sugar, and salt.

Sugar and excess salt are not your friend. The melting of my belly fat came from giving up added sugar. I tried many other things and giving up sugar was the only thing that was effective. See post on fat loss. https://restoremindbodysoul.wordpress.com/2012/10/13/detox-from-sugar-fat-loss/.

Fitness Tips:

Drink Water! A dehydrated body is like a car running without gasoline. It’s imperative to stay hydrated if you want to be healthy and lose weight. Water helps flush the toxins from your body.

Hit the Weights/Resistance Train. Cardio alone,unless you are working your entire body, is not enough to change the shape of your body. Muscle also burns more calories than fat. I used to avoid the weights thinking I would look bulky. The opposite occurred. Resistance training is good for our bones and to change the shape of our bodies.

Train hard-get better results. I used to think walking or the elliptical was enough. I am not against those activities if you cannot do other exercises. However, I have seen the best results from challenging my body (no abusing it).

Be consistent (work out regularly) and change it up. Our bodies are smart. They adapt to what we are doing. Sporadic workouts mean minimal results. Doing the same things over and over leads to diminished results. Every 6 weeks switch it up. Once your body adapts to a routine it becomes more efficient at using less energy or burning fewer calories doing the same things.

Emotional/Mental/Spiritual Health:

Stress hurts your health. I found out some of my bodies resistance to losing weight was due to excessive amounts of stress. Find your stress triggers and figure out ways to adapt.

My Tips for Reducing Stress

1. Start the day positive. I start the day with prayer. If you’re not a person of faith, try to find a positive way to start the day.

2. Workout instead of eating when you’ve had a stressful day.

3. Try to plan ahead. One of my greatest stressors was misplacing things. Now I make time to plan, put things away, etc…

4. Limit time with people who stress you out, if you can.

5. Find positive people and spend time with them. Everyone needs cheerleaders. The world has given us enough critics. If you surround yourself with people who don’t love, respect, or treat you with dignity, you will be stressed out!

6. Give up trying to change things you can’t or expecting people to be someone they are not. I’ve found rude people are everywhere. I can let them stress me out, or I can say, “You’re unhappy and I refuse to let you make me unhappy.”

7. Be your own cheerleader, celebrate successes.

8. Ditch perfectionism. You’re human which means you will not be perfect. Embrace being human. Accept yourself with flaws and all. The goal is to become a better person, not a perfect person.

9. Take time to relax. I’m a pretty busy person. I work full-time, write for three blogs, and I am working on my second book. I have to take time to do nothing.

10. Limit what you allow in your mind. Just like with food. Garbage in=garbage out. I limit time with people who gossip, never have anything positive to say, or are critical or negative. Where the mind goes, the body follows.

11. Give and help others. There’s something great that happens when our lives aren’t just about us. What we do for ourselves, dies with us. What we do for others and the world, remains after we are gone.

Well, that’s all for today! I hope this motivates you to keep going. You can do it. I believe in you! I am excited for another year to Carpe Diem. Hope you are too.

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Categories: Emotional Health, Fitness, Mental Health, Nutrition, Spiritual Health | Tags: , , , , , , | 2 Comments

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