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Category Archives: Weight Loss

Don’t Let Your Weekend Eating Set Back Your Weight Loss Progress From The Week

By | Diet, Fat Burning, Intermittent Fasting, Weight Loss | No Comments

For many people, the weekend indulgences can undo their weight loss progress and success from the week.  Two steps forward and one step back.  This becomes very discouraging on Monday morning.  The lack of routine and the added social aspect of the weekend is a big temptation to indulge and go WAY off of our eating plan making it very difficult to get any real progress.

My advice is to limit the hours in the weekend when you will be going “off plan” and create a part of the weekend days to allow your body to burn fat and drop some water weight.  Usually, the most tempting time of the weekends is the late afternoon or evening when having dinner or going out so put your mornings and early afternoons to work for you.  

Eat low carb all day starting with eggs for breakfast but skipping the starch and fruit and having some protein with a salad or steamed veggies for lunch.  You could even try some intermittent fasting, skipping breakfast, and not start eating until midday, keeping to the low carb options.  This will better allow your body to burn fat all day and drop some of the water weight you may have picked up from eating carbs and salty food the night before.

This also limits the time you have to indulge in “off plan” eating to just the evenings, providing some damage control.  Of course, the ideal plan would be to stick to your eating plan all weekend except for one cheat meal, not day, but every weekend won’t be perfect.  By the way, alcohol will have less of a fat storage effect if you’re not eating carbs while your drinking.  

When Losing Weight, Beware of Eating Too Much Fruit

By | Diet, Weight Loss | No Comments

 


While fruit is a nutritious food with many needed antioxidants, it is still a source of sugar and can limit weight loss.  Fruit contains both fructose and glucose in varying ratios depending on the fruit.

Glucose is the primary sugar in starches like grains and potatoes and is the main source for glycogen for our muscles.  When muscle glycogen stores are full or the muscles are insulin resistant, excess glycogen is taken by insulin to the fat cells to be stored for later use (body fat).

Fructose replenishes liver glycogen levels but when the liver has enough glycogen, excess fructose is also stored as fat.  Over consumption of fructose is generally the cause of non-alcoholic fatty liver disease.

Table sugar and high fructose corn syrup are made up of both of these types of sugar and most of us get plenty of both.  So fructose comes into our system even if we haven’t eaten fruit just from common sweeteners and as a hidden ingredient in foods, like many wheat breads and meal replacement shakes.

I generally recommend to my weight loss clients and in my weight loss coaching group to have no more than half a serving, 15g, of net carbohydrates from fruit (carbs minus fiber).  Examples of this would be half a grapefruit, a cup of berries or a small apple.  To determine the sugar content of your fruit serving use a food app or just Google it.

The “Biggest Losers” Gain Their Weight Back But No One Understands Why

By | Metabolism, Weight Loss | No Comments

There was a recent N.Y. Times article about several former “Biggest Loser” contestants who have gained most or all of their weight back.  After some tests, it was found that many of them had a slower metabolic rate than would be expected from a person of their current size.

This has many wondering if the extreme approach taken by the show is the cause of the metabolic slow down.  Is it possible that the their weight set point in the brain hasn’t caught up with the body and their bodies are trying to regain the weight for fear of starving?  This MAY be a factor but for now, even the doctors aren’t sure what has the metabolisms of many of these “Biggest Losers” as much 200 to 500 calories a day slower than they should be.

When Losing Weight, Keep Lifting Weight

By | Fat Burning, Insulin Sensitivity, Resistance Training, Weight Loss | No Comments

Just because your goal is to lose weight, don’t think you avoid lifting weights. One of the greatest benefits of resistance training is insulin sensitivity. Insulin sensitivity means that your muscles are receptive to insulin bringing fuel to be stored in the muscle- NO, this does not make you bulky. It actually provides energy for when you move those muscles.

The opposite of insulin sensitivity is insulin resistance which means that your muscles don’t respond to insulin so the fuel is diverted to your FAT CELLS for storage. Increased insulin resistance leads to, not only fat gain, but also diabetes.
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What Affects Our Metabolic Rate?

By | Metabolism, Weight Loss | No Comments

We hear a lot about things we can do to boost our metabolism but how much of an impact do those actions really make? The majority of our metabolic rate comes from organ function and supporting our tissues. About 10% comes from the digestion of food (TEF) called the Thermic Effect of Food and 10-20% from our activity, depending on how active we are.
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