Common Myths About Weight Loss

Common Myths About Weight Loss – I’m here to clear some of the confusion about these weight loss myths.

There is so much talk about how to lose weight that it can be sometimes a little difficult to decide which the facts are and which are pure fiction. Here are a few of the most common myths about weight loss.

Myth: The only way to lose weight is with a radical exercise program.

The best way to lose weight and maintain your healthy weight is to make small changes to your diet and lifestyle which you can adopt for the future. Losing weight begins in the kitchen not in the gym. By all means you should incorporate some activity into your life but you’ve still got to watch what you eat. Eat less, move more, lose weight and feel great.

Myth: Healthy foods cost more than unhealthy foods; I can’t afford to lose weight.

The truth is that it is often cheap to eat a healthy diet than it is to buy pre-packed, processed foods. You will pay a lot more for a ready meal than you would have to pay to buy the wholefood ingredients fresh and make it yourself.

Myth: The best way to lose weight is by starving yourself

The fact is that you are unlikely to sustain any weight lost due to a crash diet, as soon as you start eating again you are likely to pile the weight back on again plus a few extra pounds. Crash diets are so difficult to maintain that as soon as you start to eat again you often eat more than you actually need. The best way to lose weight is to adopt a healthy eating lifestyle whereby you can lose weight slowly and keep it off without ever feeling hungry.  Your activity levels, and certain medications can also make you more hungry. It’s good to find balance between exercise and food so that it works for you, not against you.

Myth: You must stop snacking to lose weight

It isn’t the fact that people take a snack that’s the problem; the real problem is what they choose to snack on. Lots of people need to snack between meals to keep their energy levels up, particularly those people with an active lifestyle. Many snacks are high in sugar and fat so avoiding things like chips, cookies and chocolate and replacing them with things like fruit or vegetables means that you can enjoy a snack without gaining excess weight.

Myth: Drinking lots of water will help you to lose weight

Although this one is almost true! What happens is that the water keeps you hydrated (very important for your health) which stops you from getting the urge to snack or overeat. People who are thirsty can often mistake the signs for hunger and reach for something to eat when in actual fact a calorie free glass of water would have done the trick.

There are many more weight loss myths which I’m sure you’ve heard of, this is just a snapshot of some of the most popular misconceptions which people have about how to lose a few pounds. Remember that adopting a healthy eating and exercise program is really the only way to lose weight healthily and maintain the new you.  Please contact me, If you would like to learn more and setup a free consultation with me.

10 Diet Mistakes When Losing Weight


10 Diet Mistakes When Losing Weight

There has been an increase in obesity over the years, and now it has become a serious problem that can longer be ignored. A lot of factors that have been shown to contribute, and making some changes in diet and lifestyle will go a long way in helping you lose weight safely. . Many people are looking for ways to shed the extra pounds, but most of them end up failing for one reason or another. Here are 10 diet mistakes most people are making. These 10 diet mistakes should guide you on what not to do.

1. Eating too few or too many calories

You will need a caloric deficit in order to lose  weight. This means burning more calories than you are consuming. There has been a general belief that a 3,500 caloric deficit per week will result in one pound of fat loss. However, there are some studies that have been done in the recent past showing that this can vary from one person to the next. You might start feeling like you are not consuming enough calories, but many people tend to underestimate the number of calories they have eaten. There are some healthy foods that are too high in calories, making it a good idea to watch your portion size

2. Going for Low-Fat or “Diet” Foods

Many people consider these types of food to be better alternatives when it comes to losing weight, but it can have the opposite effect. In order to improve the taste, these foods are loaded with sugar. This will cause you to feel hungrier and you end up eating more. It is better to choose foods that have been minimally processed.

3. Not Eating Enough Protein

It is important to get enough protein if you are trying to shed off some pounds. Protein will help with your weight loss journey because it increases feelings of fullness, reduces appetite, increases metabolic rate, decreases caloric intake, and protecting your muscle
mass when losing weight.

4. Not Eating Enough Fiber

Having a low-fiber diet will affect your weight loss efforts. Fiber is important for weight loss because it reduces appetite. It forms a gel that holds water, and moves slowly in the digestion tract, making you feel full. High fiber intake will mean some calories will not be absorbed. This means your total calories consumed will be a little lower. Fiber also helps digestion in removing toxic build-up in the body through excretion.

5. Eating Too Much Fat on a Low-Carb Diet

Low-carb diets can be very effective when it comes to losing weight. Keto diets will involve getting your daily caloric needs from fats, a little bit of protein, and very little from carbs. There are some people who tend to eat too much fat, then end up seeing no results. This means you are consuming a lot of calories, making it hard to lose
weight. If you are on a low-carb diet but not losing weight, consider cutting back on the amount of fat you are consuming. You will still need to look at how much you are consuming in terms of calories.

6. Having Unrealistic Expectations

Having a goal when doing anything leaves you feeling motivated. However, it is not a good idea to set unrealistic expectations because it will work against you. People who set unrealistic weight goals are the ones that tend to drop out of their weight loss program. Set up a realistic expectation that you can easily achieve. If you happen to go
over your expectations, then that is great because it will motivate you. If you set too high then you don’t reach, you will feel like you have failed even if you have made significant weight loss progress.

7. Failing to Track What You Eat

Switching to healthier and nutritious foods is a good way to lose weight. However, you may end up eating more calories that you need. There is a risk you might not be getting enough fiber, proteins, carbs, and fat that will support your weight loss journey. This is why it is a good idea to track the food you eat so you can have an accurate picture of what you are eating. This will help you know what nutrients you are not getting, and adjust your diet to get them.

8. Drinking Sugar

The first thing you will need to do when starting your weight loss journey is cutting out soft drinks and sweetened beverages. However, many people forget to cut out drinks with sugar like fruit juice and milk. Drinking fruit juice or milk is not the best idea because it is loaded with a lot of sugar that can lead to weight gain. Unsweetened apple juice contains more grams of sugar than coca cola. You will end up consuming more calories at the end of the day because liquid calories don’t seem to affect the appetite centers of the brain.

9. Not Eating Whole and Single-Ingredient Foods

Eating processed foods has been shown to be the worst thing when it comes to losing weight. This is believed to be one of the main reasons why there has been an increase in obesity rates around the country. Processed foods are able to pack a lot of calories in a small portion, unlike whole foods that are self-limiting. This means they are hard to
over-consume. When shopping for your food, always look for a whole or single ingredient food if possible. If you can’t find it, then look for the option that has been minimally processed.

10. Being Too Restrictive

You need to have a caloric deficit in order to lose weight, but some people will go for drastic caloric deficits so they can get faster results. This is not how it works. When you do extreme on your diet, there is an excess in the production of stress hormone cortisol. When this happens, it signals the brain to store to store fat, and this is not good for your weight loss efforts. Your metabolism will start slowing down and you will not have enough energy, increasing your chances of binge eating. A restrictive diet will not be the best option for the long run.

The above are the 10 diet mistakes many people make. Avoiding these 10 diet mistakes will help you lead a healthy life and lose weight.

A Quick Guide To Weight Loss For Beginners

A Quick Guide To Weight Loss For Beginners

Losing weight can seem very hard, especially if you tried several methods in the past and did not get the results you expected. You can actually reach a healthy weight by simply adopting better habits. Keep reading if you want to learn more about weight loss methods that work.

Forget crash diets, intensive exercise programs and counting calories. These weight loss programs can help you lose a few pounds but you will not be able to follow these unusual diets or exercise programs for very long. The best way to lose weight is to adopt better habits for good. Your goal is to transform your lifestyle, not to go on a crash diet for a few weeks before going back to your old habits.

Transforming your habits can take some time. It is best to take small steps so you can work on getting used to your new lifestyle rather than expecting to transform the way you eat and organize your time overnight. You will get better results if you take as much time as you need, even if you do not progress toward your ideal weight as quickly as you were hoping to.

Find new foods you really enjoy. You should introduce a couple of new foods in your diet on a weekly basis. Try cooking new foods in different ways or combine them with spices. Replacing all your favorite unhealthy foods with better alternatives you enjoy just as much will make adopting a healthy diet a lot easier. You can still eat your favorite unhealthy foods as long as you eat very small quantities once in a while.

Adopt a more regular schedule. Try getting up early and have a healthy breakfast to start your day. Have three meals at fixed hours during your day or try eating five smaller meals if you always feel hungry between your meals. Organizing your time more efficiently will help you find some free time to exercise regularly. If you do not have time to work out, try being more active, for instance by walking for thirty minutes a day or by riding your bike to work.

Exercising regularly is a great way to tone your body and reach a healthy weight. Start working out for twenty minutes a day or have two or three longer workout sessions on a weekly basis. Look for exercises you really enjoy so your fitness program stays fun and interesting. You could for instance join a team so you can practice a sport you enjoy or sign up for a martial art class if you want to acquire some new skills. Fun exercises such as dancing, practicing aerobics in the water or even playing in the back yard with your children are also great ways to get some exercise on a regular basis.

Losing weight is not as hard as it seems if you focus on adopting a healthier lifestyle rather than counting calories. Follow the tips you just read and you will soon get the results you always wanted.

Contact Coach Rob Lagana for more a free consult. 

Weight Loss Over the Age of Forty

Weight Loss Over Age Forty

Weight loss is a challenge at any age. But, after the age of forty women in particular have the added obstacle of having to overcome the hormonal changes in the body. Hormones have a definite impact on weight loss.

Of course, weight training is always recommended, no matter what your age. Unfortunately, in your forties and fifties your body responds differently to exercise. Even when you are burning up the calories, the fat is reluctant to leave, preferring to stay in your body, marbleizing your muscles. You might be surprised to learn that this has to do with the diminishing amount of testosterone in your body as you age.

To combat the decrease of testosterone, a high protein source of whey protein. In research from Finland, scientists gave participants 15 grams of whey isolate both before and after resistance exercises. Muscle biopsy showed an increase in testosterone production of up to 25 percent, which was maintained for 48 hours. Garlic, Cruciferous Vegetables, and Olive Oil are great for helping testosterone metabolism. 

Salmon is a good choice also as it is rich in protein and Vitamin D (and let’s not forget those healthy Omega-3 oils). Broccoli, spinach, beef and lentils is helpful for the iron it provides, building up your red blood cells that in turn carry oxygen to your muscles.

Another less talked about subject is testosterone replacement therapy. Women that already have built a good amount of muscle mass, don’t need it.  However, women with little muscle mass, can greatly benefit from TRT.  There are also many benefits of TRT for women. Testosterone is important for women since it is a major precursor of estradiol production. In premenopausal women, circulating testosterone levels are approximately 10-fold greater than estradiol levels.1 The normal range for testosterone in women is 15 to 70 ng/dL, and by the time women reach their 40s, their blood testosterone levels are approximately one-half less than in their 20s.1 

A man would typically use 190 mg of Testosterone Cypionate a week, to bring his low levels of testosterone up to an optimized level. This optimized level is what a healthy 20 year old male would have if they got their blood work done. A women would be prescibe a much much lesser dose and would need to be monitored more closely through blood work. 

Finally, don’t underestimate the value of weight training 30 minutes to 1 hour a day which will help burn those calories and continue to do so even after the workout is over!

There’s no denying that success in the weight loss department after the age of forty
requires a little more of a concentrated effort.. It’s a harsh reality, but weight loss can be accomplished if you follow these guidelines. Even more importantly, you will be improving your overall health resulting in feeling stronger and healthier. Isn’t that the ultimate goal in any diet regimen?  Contact me to get started on an training plan that is right for you.

Reference:

 Davis SR, Davison SL. Current perspectives on testosterone therapy for women. Menopausal Med. 2012;20:S1-S4.

Fat Loss – Shape Shifting Women

Fat Loss – Shape Shifting Women

Shape shifting is a word that has been in the media quite a bit in recent times, but more in relation to the characters in the Twilight novels than what we are going to discuss in this article.

Shape shifting is something that women over the years have gotten all too familiar with. As women get older and stack on the years unfortunately for many the pounds seem to jump on along with the years. Even those who are fortunate enough to stay reasonably slim can still find changes taking place to the shape of their body.

From having an hourglass figure you may suddenly find yourself more closely looking like a beer tankard these days, with no waistline in sight. Dr. Pamela Peeke, at the University Of Maryland School Of Medicine is quoted as saying, “Aging gracefully becomes a matter of girth control” There’s hope with a plan and its never too late to look and feel your best.

Twenties: During their twenties the estrogen production of women rises. All of a sudden instead of being a skinny teen, weight starts to develop on the hips, thighs and breasts. Now is when a woman’s focus should be on developing a strong fitness foundation that can last for life. During this period muscle tone should be built and body fat minimized.

Thirties: Research has established that during this period if you become pregnant whilst you are fit and healthy the chances are that at the end of nine months you will have a fit and healthy baby. However, even if you don’t have children your metabolism is entering a slowing down period. It is recommended that you introduce some resistance training into your routine to keep your metabolism at its peak.

Forties: Now is the time when shape shifting starts to become evident, due mainly to fluctuating progesterone and estrogen levels. You may start to notice the development of a pot belly or love handles. To keep this at bay, increase your physical activities, adjust your lifestyle if necessary and keep on top of the situation.

Fifties: Don’t worry this isn’t the point of no return unless you allow it. Keep your mind and body active, stay alert and keep yourself as fit as possible. Increase your cardio even if it’s just walking that extra distance, and keep up the resistance training. Don’t forget your objective is to live a long and healthy life, all achievable by making just a little bit of extra effort and being aware of the pitfalls of neglecting yourself.

And let’s not forget those in their sixties where not only can weight gain become critical in affecting their health they don’t have quite the same energy as when younger to tackle weight loss programs. But that’s not to say weight loss in your sixties isn’t achievable. It absolutely is and it can be safe and prolong your life.

Fat loss is something that we need to be aware of through most of our lives, and the key factors to keeping your weight and shape under control are to follow a healthy and nutritious eating regime. It doesn’t have to be a strict diet just sensible eating of small regular and well planned meals.

Even if you are not an exercise junkie try to factor regular bouts of exercise into your daily routines even if it’s only for 30 minutes a day, you will reap the benefits of being consistent.  Don’t let shape shifting hold you back, get started with a plan to get your body and fitness back now !

Are you looking for the right plan customized for you?  Contact me for help.

How To Coordinate Your Family Obligations With Your Fitness Goals

How To Coordinate Your Family Obligations With Your Fitness Goals

Many times our family obligations call to us and prevent us from doing things for ourselves. Maintaining a regular fitness schedule can be very hard when your family members are hard at work vying for your time. Remember that your fitness goals are not only for your benefit, but also for the benefit of your family. When you are healthy and have an opportunity to blow off steam, you can approach your family obligations clear headed and alert. In this article, we will discuss methods of coordinating your fitness goals with your family obligations. Read on to learn more.

The first thing you should do is begin journaling. Your first entry should be a log of how your spend your time now. By identifying the areas of time in your day that may be wasted with repetitious or fruitless activity, you can find areas that can be transformed into exercise time. You will also be able to identify the times of day when your family is mostly otherwise occupied. If you are squandering this potential free time by doing things for them that they could be doing for themselves or with your help when they are present, reclaim that time as your own.

Keep your own biological clock in mind. Identify the time of day when you have the most energy and claim that as your exercise time. If you are a morning person, set your alarm half an hour earlier and claim that first half hour of the day as your personal exercise time. If you prefer to exercise in the afternoon or evening, set aside half an hour to enjoy a workout video on your own. If your family will not leave you alone long enough to do this and you are financially able, join a gym and set aside a specific hour or so three-to-four times weekly to simply escape them, get your workout and de-stress!

Whether or not you join a gym, you should also plan on working some sort of physical activity into every day. You could do stretching, yoga or some other gentle form of exercise upon arising and before going to bed at night. Get out with your kids and/or spouse for bike rides, walks and yard work. If you have a dog, be sure to take him or her out for a brisk walk every day. These little bits of natural activity add up to good fitness. They also improve the quality of your life and help you build good relationships with your family members while lowering your stress levels.

Be sure to involve family members in your fitness goals because this is a good way to practice good parenting, set a good example and keep your family healthy. In this day and age when health care is so expensive and overall sedentary lifestyle and poor eating habits contribute more and more to overall poor health in the developed world, it is very important to take good care of yourself and teach your children how to do so. Even making a firm habit of taking time for yourself to exercise is a good way to teach your children how to take care of themselves. Remember that staying in shape yourself is a major contribution to your family life. Remember the ideas presented here as you strive to be the best parent and the best individual you can be by staying fit and strong.