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Not Losing the Weight You Want? – Consider These Six Things

March 27, 2012 By

Losing weight can be invigorating… and frustrating, maddening, overwhelming, etc. Wouldn’t it be nice if you could choose a diet plan that would allow you to lose 2 pounds a week (or 5 pounds, or insert your number here ____) every week until you reached your goal?

But if you have ever been on a diet, you know that’s not how it works. Some weeks your effort reflects the number of pounds lost. Some weeks you work your butt of and lose nothing. Some weeks (all be it rare) you slack a little and lose a pound or two.

Calories IN vs. calories OUT is definitely important, but there are other things that creep into the equation.

Here are 6 things to keep an eye on to make sure your effort reflects your outcome.

Eating too few carbohydrates
It’s true that we need to be careful when it comes to carbohydrate intake to maximize fat loss, but we still want to make sure we are getting enough carbs. Did you know that fat molecules will not enter the fat burning cycle unless they have a little glucose (carb) molecule to take them there. It’s easy to get excited when you reduce your carbs and instantly lose weight, but often this is more of a factor of storing less water than fat loss.

Eating the wrong type of carbohydrates
You might be eating the right amount of carbohydrates, but the type of carbs you eat has a big effect on weight loss. There is a buzz around high glycemic index (GI) foods and low GI foods, and the reason is that the type of carbs you eat will directly affect your weight loss. To keep it simple, low GI foods are good, high GI foods are bad.

Good carbohydrates are complex carbohydrates that take the body longer to break down. These carbohydrates typically are high in fiber, which takes the body longer to break down and helps stabilize blood sugar levels. The best sources of good carbohydrates include fresh vegetables, fresh fruit, whole grains and beans. All of these foods provide the body with energy, vitamins, fiber, minerals and phytonutrients. In addition to fresh fruit and veggies, good carbohydrates include whole grain cereals, whole wheat breads and pastas, and brown rice.

Bad carbohydrates are foods that are easily digestible and provide the body with limited nutrients and vitamins. Because these foods are so quickly digested, your body will experience a quick spike in energy followed by a crash. Examples of bad carbs include soft drinks, cakes, cookies, chips, white bread, white rice, alcohol.

Eating too little fiber
When we are eating for weight loss and we restrict our carb intake, it also changes our intake of fiber. Fiber might be the single most important secret to weight loss, and it is an essential factor for maintaining health. It helps you feel fuller and therefore eat less. It also binds with acids in the body and helps carry out excess fat, and it speeds the transit time of the food we eat, keeping the intestines in good order.

Getting too little sleep
When we are constantly sleep deprived the body secretes a hormone called ghrelin. Higher ghrelin levels have been shown to reduce energy, stimulate hunger and food intake, and promote retention of fat. Do you ever notice that some days you feel hungry all day, even though you are eating your regular diet. Think back to your sleep patterns, and you may realize that you haven’t gotten as much sleep lately.

Eating too little fat
Low fat diets have been really popular, but too little fat may actually make it harder for us to lose weight. Essential fats (aka good fats) help burn fat by helping to transport oxygen, vitamins, nutrients, and hormones to the body’s tissues.

Good fats include foods like non-hydrogenated oils (olive, canola, sunflower, peanut, sesame), avocados, olives, raw nuts (almonds, peanuts, walnuts, macadamia nuts, hazelnuts, pecans, cashews), fatty fish (salmon, tuna, mackerel, herring, trout, sardines), and tofu.

Bad fats include things like high-fat cuts of meat (beef, lamb, pork or chicken with the skin) whole-fat dairy products (milk and cream), butter, ice cream, commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, packaged snack foods (crackers, microwave popcorn, chips), margarine or vegetable shortening, any fried foods (French fries, fried chicken, chicken nuggets, breaded fish), and candy bars.

Drinking too little water
Dehydration happens more than you think. If you want to have steady fat loss and high energy, it’s necessary to keep your body and liver hydrated every day. Our liver converts the fat soluble toxic chemicals (that we consume, breathe in, and absorb through our skin), into water soluble chemicals that are flushed out by the kidneys through urine. With limited water supply, the kidneys cannot completely flush out metabolic and foreign waste and weight loss can be more difficult.

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Keeping Your Body Engaged In Life

July 15, 2011 By

I read an interesting statement the other day. THE BODY ADAPTS DOWN. This makes sense when you think about how smart our bodies are. They can adapt to the most strenuous situations and challenges, so the opposite must be true, too.

If we are physically inactive, muscles become smaller, bones become thinner, hormone production decreases, cellular conversion of energy gets lazy — nature chooses disintegration.

We are looking at buying a new car, so I turn to the car analogy. Even the most expensive, luxury car won’t run after being left in a garage for too long without use. The batteries will go dead, the tires will go flat. Similarly, a person whose heart, lungs and muscles have gone flat isn’t going to be able to do much.

To avoid this dead battery syndrome, keep yourself active by keeping your body engaged in life.

I’m not talking about extreme exercise, or spending hours at the gym every day, but regular activities that promote deep breathing, sweating, and keeping muscles toned. Walking (especially uphill), swimming, bicycling, resistance training, even just deep breathing are all good activities. How about playing/running with the kids, sweeping the pool (twice maybe), or mopping the floor for that matter, doing some sit-ups or push-ups while you watch your favorite show, get creative, but get moving. Here are a few more suggestions to start you off.

Push-ups – Okay, probably not the most favorite exercise for many people, but there are different ways to do push-ups that don’t make them so hard. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

Jumping Jacks – Does this bring back memories of third grade P.E.? These are always fun, as they bring back memories of being a kid! Well, surprise – they are also great cardio exercises, and good for warming up, too.

Leg Lifts – These are great for building up strength and muscles in your legs. Just like with push-ups, there are a few variations. If you find it hard to do the exercises with your legs straight, try bending them slightly.

Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, especially if you do some silly and crazy moves with the kids. Crank up the tunes and get moving.

Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs. Mix it up with some high knees.

Squats – Squats are the “go to” exercise for your legs and buttocks. To get the technique down, you can even try these by sitting and standing up again from a regular chair.

The body is a smart cookie, so use this to your advantage by challenging your body and keep it moving to ensure that your body adapts up instead of down.

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Exercise for Free – The Two Best Body Weight Exercises

April 26, 2011 By

A friend of mine asked me “if you did not ave any access to weights and only got to choose two exercises what would they be?” As a weight-training fanatic, my first thought was anxiety, but as I ran through the options, there were two clear-cut winners.

1. SQUATS – I have a love hate relationship with squats. I love them because they are so effective.  I hate them because if you do them correctly with a lot of intensity, they can make your legs feel like they are on fire. I think that is called a ‘good burn’.

You don’t need a barbell, stacked with weights, bending across your back to benefit from this great lower-body exercise. The squat works your hamstrings, your glutes, and your quadriceps.
 
Stand with your feet shoulder-width apart and with your hands either on your hips or stretched out directly in front of you. Lower yourself slowly until your thighs are parallel to the floor, like you are sitting in a chair, hold in that position for a second, and then rise quickly back to the starting position. To get the correct form, put a chair behind you and lower into the sitting position just barely touching the chair, then raise back up.

 2. PUSH-UPS –  Push-ups are one of the best upper-body exercises you can do, even if an entire gym full of weights were available. Push-ups work your entire upper body muscles.

Use proper form and technique, which includes keeping you hands just slightly farther than shoulder-width apart. If standard push-ups are too difficult for you at this point, try modified push-ups (knees on the ground).

If you are looking to start a resistance-training program but aren’t quite ready to join a gym? No problem because your own body weight is free. And, doing these two body weight exercises will certainly get your muscles moving.

These are exercises you can do during commercials, first thing in the morning, even in your office during a break. Challenge yourself to up your count each time; by trying to do one more than you did the last time. There are also so many variations to make the squat and push-up more challenging.  Are you ready? Email me for ideas on adding intensity to both. Musclemommy@fitchicktricks.com

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The Great Carbohydrate Debate!

April 23, 2011 By

carbohydrates

To eat carbs or not to eat carbs?  Many Americans still seem confused about whether they should eat carbohydrates or not.  Years ago, some popular diet plans suggested that carbohydrates make us fat.  The reality is our bodies need carbohydrates for energy.

So why all the controversy over carbohydrates?  It may stem from the type of carbohydrates that most Americans choose.  When you think of the typical American diet (and the foods your kids beg for) which comes to mind?

Frosted flakes for steel cut oats?

Apple juice or a fresh apple?

White rice or brown rice?

A candy bar or some trail mix with dried fruit?

The American diet is filled with refined sugars and simple carbohydrates that absorb into the bloodstream quickly, resulting in sugar “highs” and “lows” throughout the day.  These types of foods are typically high in calories and low in nutrition and are associated with unhealthy weight.

Complex carbohydrates, on the other hand, are associated with a great number of health benefits.  They are high in fiber which helps with digestion and slowing absorption into the bloodstream.  Fiber also helps us to feel fuller faster, and stay satisfied longer, which can help maintain a healthy weight.

In other words, you no longer need to fear carbohydrates, but you do need to choose the right ones. Avoid baked goods made with white flour, processed cereals, fruit juices, table sugar, soft drinks, and candy.  Instead choose from a variety of healthier carbs including whole grains, whole grain breads and cereals, fresh fruits and vegetables, legumes, and low fat Greek yogurt.

Enjoy!!

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Fit Tricks – Tips to Eating Healthy

April 20, 2011 By

So I don’t call my web site Fit Chick Tricks for nothing. Here is a list of my favorite “diet” tricks that I use almost every single day. These are easy little changes that can make a huge difference.

** Fit girls don’t drink their calories. If you want a sweet beverage, don’t go for a soda, juice, or sports drink. They are loaded with calories, usually 100-200 calories per serving. Water should be your number one choice. If you need something sweet, try a flavored sparkling water, iced tea/green tea with lemon or as a last result even a diet soda if you must.

** Fit girls don’t eat chips with their salsa. Carrots are a great alternative to the tortilla chip. Carrots add the crunch without the calories and fat, and you still get the great taste of the salsa.

** Fit girls don’t read the menu at a restaurant. Dining out can sabotage a healthy eating plan. It is good to splurge once and a while, but when eating out on a regular basis, you want to choose the healthiest option available.

(a) When you know you will be going to a specific restaurant on a specific day, plan ahead. After you have had a meal, and you are feeling full, go online and look up the restaurant’s website and menu. In the privacy of your own home, on your own time, you can really read the food options and decide on the best choices. You can take all the time you need, and since you have a full stomach, you won’t be influenced by hunger. Make your choice for the next time you are dining out… and stick with it. Don’t even open the menu when you are at the restaurant.

(b)If the restaurant doesn’t have a website, or you don’t have time to look it up, when you do have to open the menu, look to see if they have heart healthy options. Most places have a little symbol that they place next to the healthy choices. Only look at those options. Don’t read through all the yummy appetizer descriptions; don’t read through all the yummy pasta dishes, etc. Choose only from the heart healthy menu items.

** Fit girls don’t eat in their car. Stop eating major meals in your car like it’s a restaurant on wheels. Skinny girls will eat things like a health bar or some fruit, but no eating burritos, sandwiches, and pizza. How much can you really enjoy your food and pay attention to your portions if you are driving around and paying attention to 10 other things. Also, because skinny girls don’t eat meals in the car, there is no need to go through any kind of drive through which typically belongs to fast food joints.

** Fit girls stop eating before they are full. This is a big one. By taking a few minutes before you feel full, you can cut serious calories from your diet without feeling deprived. You must really pay attention to how your stomach is feeling, and stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. (I started doing this, and it has worked every time. I am always amazed that even though I don’t feel full, if I stop eating, within a few minutes I feel full and sometimes stuffed. ) Eating just enough to satisfy your hunger will help you to feel your best, rather than stuffing yourself into a “food coma”!

** Fit girls eat a meal or snack before going to the grocery store. Grocery shopping can sabotage any healthy diet, as there are yummy temptations at every turn. If you go to the grocery while hungry, it can lead to crazy, unhealthy purchases, and in some cases, binge eating when you get home.

** Fit girls don’t eat salads at fast food restaurants. We all think of salads as being healthy, but his can be very misleading, especially at fast food joints. Most Wendy’s salads have over 600 calories each. A grilled chicken breast sandwich open face (remove one of the buns) or a bowl of chili is a much better option at less than 500 calories each. Salads can be a great choice because they are filled with veggies and fiber, but once you add the restaurant dressing (even the fat free option) it can put your calories way over the top. Don’t mistakenly make salad your “healthy” default menu option, because most times there are healthier, lower calorie, higher protein options. My favorite is a broiled chicken breast sandwich. I take off the side of the bun that has the mayo, and eat it as an open faced sandwich with a knife and fork.  Trust me, as a mom with kids who love fast food, I can tell you that almost every single fast food place has a broiled chicken breast in some form or another.

** Fit girls avoid food products that make healthy claims. Generally speaking, a health claim on a food product is a strong indication that it is not really a food but a food-like substance that has been scientifically engineered. You can find any type of junk food that will have a healthy claim tied to it, but just because a bag of potato chips has “no trans fats” doesn’t mean that it is healthy or low in calories.

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Fiber – How much do you need and why?

April 15, 2011 By

fiber foods

Daily fiber recommendations for adults range from about 20 – 35 grams per day. Yet it is estimated that the average American consumes only 10-15 grams per day. That’s less than half of the recommendation.   Pretty scary numbers considering fiber can help lower the risk of condition such as:

  • Heart Disease, which accounts for nearly 40 % of deaths each year
  • High blood sugar
  • Constipation
  • Hemorrhoids
  • Diverticular disease

Additionally, fiber has been shown to be beneficial in weight control. High fiber foods have more bulk than low fiber foods, and can help you to feel full faster, and stay full longer.

Adding fiber to your diet can be very simple, and very tasty.  Start by choosing less convenience, processed, and refined foods. Instead, reach for these higher fiber options:

  • Whole grain cereals
  • Fresh fruits and vegetables
  • Brown rice
  • Oats
  • Dried beans and peas

When increasing fiber, do so slowly to avoid intestinal discomfort, and always drink plenty of water.  Then sit back and enjoy, knowing that you are taking care of the one body you have been given.

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Is breakfast REALLY that important??

April 9, 2011 By

kids eating breakfast with mom

Yes, yes, and YES!!! Most nutritionists and dietitians agree that breakfast is the most important meal of the day.  And yet studies show that Americans are becoming more inclined to skipping this morning ritual.

Some people skip breakfast in an effort to consume less calories and lose unwanted weight.  But in fact, skipping breakfast can do just the opposite.  The word breakfast literally means to break the fast.  Our bodies fast overnight as we sleep and metabolism slows down.  Eating breakfast boosts metabolism. An early morning meal can actually help you burn more calories throughout the day.

Others skip breakfast because they are just too busy.  Mornings are a busy time for everyone, but especially for moms.  Eating a healthy breakfast while attempting to get a toddler ready for the day should be recognized as a sport!! It’s easy to see why some moms opt to skip their own breakfast and sometimes even skip it for the kiddos.  While planning an extra 15 minutes for breakfast isn’t always easy, it is definitely worth it.  Eating a healthy breakfast can help mom to have more stable moods and increased energy, and can help kids to have better concentration and do better in school.

Not all breakfasts are created equal.  The best breakfasts have a mixture of good quality protein, complex carbohydrates, fiber, and healthy fats.

So skip the drive-thru, and steer clear of pastries, sugary cereals, and anything fried.  Instead, opt for something healthy that will not only leave you satisfied, but give you the energy to take on anything the day may bring.

Here are some of my quick and easy favorites:

An apple with 1 tablespoon of natural almond butter

½ cup of oatmeal (preferably steel cut oats) with fresh or frozen blueberries and sliced almonds.  I love to add a tsp of cinnamon and a dash of stevia for sweetness.

Veggie scramble. Use your favorite veggies – I love spinach and onions with a tiny bit of garlic and salt & pepper – saute veggies and scramble in 2 organic eggs.

Protein shake plus. For those really fast paced mornings try a protein shake with skim milk or unsweetened almond milk, some frozen berries, and added fiber.  My favorite shakes are from Arbonne (www.dreaminc.myarbonne.com).  They are certified vegan with 20 grams of good quality protein per serving.

So pull up a chair and enjoy breakfast with your kids.  Not only will you be better equipped to handle the day, but you will have a few moments to really connect before the craziness begins!

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Smart Facts and Fit Tricks to Transform Your Exercise Routine

April 6, 2011 By

 

 

 

 

 

 

Working Smarter  is one of my favorite sayings!  Sometimes the smallest tweak in your exercise routine can make a big difference.  Here are some  simple tricks that will transform your usual regimen into a fat-blasting routine. Whether you use just a few of these strategies or all of them, these tips will help you get the calorie-burn you deserve. 

 
Smart Fact: You’ll be able to comfortably work out longer and harder if you’re cool. Being too hot stresses your body out, so you don’t perform as well.  Translation: You burn less fat. (Courtesy of Len Kravitz, PhD, Exercise Science at the University of New Mexico.)
Fit Trick: When exercising at home, put a fan in front of your workout area. If you are at the gym, try to use the treadmill that has a fan built into the console.
 

Smart Fact: Warming up for five minutes before each workout helps you lose more weight. It not only makes your muscles more pliable but also increases their range of motion, so you end up using more muscle fibers as you exercise. (Courtesy of Heather Dillinger, IDEA Health and Fitness Association)
Fit Trick: Choose a warm-up routine that hits all of your muscles, not just your legs. The easiest option: Do three to five minutes of low-intensity walking while pumping your arms back and forth.
 

Smart Fact: Saving your energy for the end of your cardio workout may prevent you from losing as much weight as you can. (Courtesy of Dixie Stanforth at the University of Texas at Austin.)
Fit Trick:Instead of starting out slow and then finishing up strong, do your high-intensity cardio early in your workout. After doing your warm-up, try exercising at a high intensity for 15 minutes before slowing down to a more moderate pace for the last 15 minutes.

Smart Fact:Two smaller workouts can be just as effective as one. Every time you do high-intensity exercise, your metabolism stays revved for an hour or more afterward. Splitting up your workout boosts your metabolism twice, giving you additional calorie-burning time from the exact same routine (Courtesy of Dixie Stanforth).
Fit Trick: If you are pressed for time, split your workout into two smaller, high-intensity sessions.  Doing one in the morning and one at night will give you the best results.

Smart Fact: If you’re convinced that you’re melting fat while exercising, you’ll make a mind-body connection that will actually help you lose fat faster. I know, this one sounds a little “weird”? However, in a 2007 Harvard study, participants who believed they were getting a good workout showed greater reductions in body fat than subjects who performed the same activities but  feel like they were really exercising.
Fit Trick: The next time you do anything active, remind yourself every few minutes that you’re giving it your all. This little mental move will also motivate you to push yourself harder, leading to even greater fat loss.

Smart Fact: The less time you rest between sets when strength training, the more calories you’re likely to burn. Keeping rest periods short keeps your heart rate at a higher rate, which naturally increases the number of calories you’re using. This has made all the difference for me in just a few short months.
Fit Trick: Take a 30-second break  (or less) between sets. Really keep track! Watch the second hand on the clock or your watch.  You will be amazed at how fast 30 seconds goes by.

Next time you exercise remember these smart facts and fit tricks.  They are easy to do, and will make a big difference in your progress.

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Can you sleep your way to a healthy weight?

March 31, 2011 By

woman sleeping

When it comes to healthy weight, we all know that our food choices and exercise play a big role, but did you know that adequate sleep is also important?

Studies have shown that people who get too little sleep tend to weigh more than those who get adequate amounts of sleep.

Why?

The answer is not completely clear, but hear are some of the possible reasons:

  • With little sleep comes little energy, which can lead to skipping your workout for the day.
  • Low energy also contributes to poor food choices – usually high calorie, high sugar foods and beverages are consumed in an effort to feel more energetic.
  • Some research shows that too little sleep may actually affect the hormones that regulate hunger, leaving you hungrier following a sleepless night.  So even if you are making good food choices, you may still over consume calories.

Sleep, healthy food choices, and regular exercise will all lead to more energy, a positive mindset, and the feeling that you can take on the challenges that busy mom’s face.

Why not start with a good night’s sleep tonight?  Clock your 8 hours and wake up refreshed, re-energized, and ready for the day!  And don’t forget to top it off with a healthy breakfast.

Next week I’ll cover some high quality, great tasting options for your morning meal.

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