Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for Weight Loss Advice

Weight Loss Advice

5 Exercise Mistakes You Could Be Making

by 1 Comment

exercise mistakesExercise is incredibly beneficial to the body, as health experts assert that it can help prevent various illnesses and help the body perform at optimal level.*  You’ll also be more likely to have more energy and just feel better when you exercise regularly. Even moderate exercise, like walking, can make a difference in your mobility and health in the long run. However, like anything else, fitness should be approached properly. As you move forward with a commitment to exercise regularly, keep the following tips in mind regarding bad fitness habits. If you find yourself doing any of these things, it is time to make a change and start approaching your fitness routine differently.

1.   Not fueling your body for exercise

Your body spends glucose (sugar) while you work out, and you need to have some stored in the body before you start exercising. Glycogen can be found in the liver and muscles and you’ll also find sugar in the blood stream after meals. The lack of glucose in your system can cause your body under perform while working out. You may also feel dizzy and weak afterwards. For optimal results, have a small, healthy snack or meal an 30 min to an hour before working out. Here are some ideas on what to eat.

During the first 15 minutes of exercise, most of the sugar for fuel comes from either the blood stream or the muscle glycogen, which is converted back to sugar. After 15 minutes of exercise, however, the fuel starts to come more from the glycogen stored in the liver. After 30 minutes of exercise, the body begins to get more of its energy from the free fatty acids. As a result, exercise can deplete sugar levels and glycogen stores. [Joslin.org – More info on low blood sugar and exercise]

2.   Working out without stretching first

It is well known that stretching before exercise is important, yet a lot of people still avoid it. This is a huge mistake, as the absence of proper stretch routines can have negative consequences, such as muscle strain, limited range of motion or injury. It is also important to stretch the correct way. If you have any questions regarding stretching, do some searching on YouTube for fitness experts who will show you the correct way to stretch. Or, if you attend a fitness center, ask a trained fitness instructor to teach you. Before you begin your exercise it is best to do about ten to fifteen minutes of stretching and warming up the body.

Skip the Pre-Workout Stretch – Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm. – LifeHacker – More info on stretching

3.   Only focusing on cardio

Cardio is useful and does burn fat effectively, but you should not focus solely on this type of exercise. For optimal results, combine cardio with some strength training. Many women ignore weight training due to a belief that they will get “too bulky” or not look feminine with muscle. That’s a  mistake. You will not just gain mass quickly from lifting light to moderate weights. Body builders and fitness competitors really put in work in the gym and work on perfect their eating plans to build lots of muscle. Don’t be afraid to use moderate to heavy weights because muscle burns fat and helps you keep your curves. Mix up your routine with different types of exercises. Do some pushups, some burpees, some lunges and some cardio. Then, finish with weight training. Ask a gym personnel, to show you the ropes and how to use weight machines. Go online and look at videos to see proper form and beginner routines.

4.   Using the same workout routine all the time.

People tend to choose a certain exercise routine and stick to it every time they visit the gym. This is not the way to go if you want your body to continue progressing as you work out. Your body gets use to the process you put it through, and if you repeat the same exercises over and over again, they will eventually reach the peak of influence. Your body won’t be challenged to grow and get stronger. You may also be unbalanced in terms of some body parts getting a lot of exercise and others getting very little. That’s why it is important to change up the types of exercise you put yourself through every couple of weeks or so. For example, find 4-5 routines you like (cardio, weight training, HIIT, Zumba, workout DVDs, etc.) and rotate them through the course of the month.

5.   Pushing too hard

When it comes to fitness, try not to push yourself TOO hard. It’s great to have passion and motivation, but if you push too hard, too fast, you could end up burned out or injured. Many people want results fast and overdo their efforts as a consequence of that desire. The flip side of that is the high probability of injuries and lack of motivation when you don’t see quick results. If you’ve worked hard to establish an exercise routine that benefits your body, don’t mess up all your hard work by pulling a muscle that will make it impossible for you to continue. Know your limits and give your body a chance to rest and recover.

It’s wonderful that you’re interested in fitness and committed to working out, but avoid doing the things that could bring you harm. Keep these tips in mind as you move forward with your fitness regimen, and you will have a healthy, fit body before you know it. Not only will your body benefit, but you will have more energy, a more positive outlook on life, and generally feel happier.

* http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Tips for Weight Loss Over 40

by Leave a Comment

weight loss over 40Weight loss can be one of the most challenging endeavors for women, no matter what their age. However, there is something about surpassing the age of 40 that makes what would normally feel like a challenge seem downright impossible. There are a number of factors at play after 40 – a slower metabolism, busier daily schedules and less mobility and flexibility. While it might seem hard to achieve, the fact is that weight loss is possible at any age. It comes down to knowing what works best for your body and how hard you are willing to work to achieve your fitness goals. It’s also about having reasonable goals and keeping health issues in mind.


The first — and most important – thing to do when trying to lose weight at any age is to make an appointment for a physical. Rule out any potential medical issues that may be contributing to weight gain. For example, hypothyroidism is common issue for women over the age of 40 who find they cannot lose weight by traditional means. This condition slows the thyroid down significantly, creating dysfunction in the body that can result in weight gain and/or an inability to lose weight. Diabetes, high blood pressure, PCOS and high cholesterol are other weight/nutrition-related conditions that many people are diagnosed with by their 40s. A physical will rule out any health-related problems that may be causing weight gain or hindering your weight loss. You also want to ensure that there are no physical limitations of which you should be aware before embarking on an exercise program. If you have back, joint or knee issues, for example, you’ll want to discuss that with your doctor before starting a workout routine.

The next step is a overhauling your eating habits. Choose foods that promote good health and weight loss, period. Your body will reflect the affects of a terrible diet. This means less processed foods and more whole food options. After 40, it is also important to get plenty of fiber in your diet, which can be accomplished through the inclusion of fruit, vegetables and whole grain products, such as whole grain braid and steel cut oats. Foods high in fiber also digest slowly, which makes you feel fuller longer. Trade in your red meat for fish high in Omega-3 fatty acids. Add cinnamon to your Greek yogurt for a sweet treat can help the body to metabolize sugar and reduce blood sugar levels. Drink as much water as possible and when you think that you’ve had enough water each day – drink at least another glass. Not only does this help with the feeling of fullness to prevent overeating, but staying hydrated is key to optimal health while on a weight loss regimen.

If you eat a great deal of fast food and junk food, now is the time eliminate it from your diet completely. Not only does it makes weight loss after 40 more challenging, but it is bad for your cardiovascular health, which is a serious consideration as you age. Here are a few unsettling stats from GoRedforWomen.org:

  • Cardiovascular diseases kill nearly 50,000 African-American women annually.

  • Of African-American women ages 20 and older, 49 percent have heart diseases.

  • Only 1 in 5 African-American women believes she is personally at risk.

  • Only 52 percent of African-American women are aware of the signs and symptoms of a heart attack.

  • Only 36 percent of African-American women know that heart disease is their greatest health risk.

The healthier you are overall, the more likely it is that your body will more easily shed the pounds.

Incorporate exercise into the mix to slow down the loss of muscle and bone density that happens after 40. The best favor you can do for your body – for weight loss and general health – is exercise at least four to five days a week. Cardio is important – walking, running and high intensity movement – but strength training is as well. In fact, strength training is essential to build up muscle mass that burns fat and increases metabolism. At least 30 minutes of exercise is also conducive to good heart health and mobility, important factors at age 40 and beyond.

It is important to realize that as you lose weight, you may contend with looser skin than you had when you were younger. As you age, particularly once you pass the age of 40, your skin doesn’t always retain the elasticity that it once did. For this reason, strength training and toning exercises are key and can help to firm it up a bit. However, this may be something with which you have to come to terms as you lose weight, particularly if you are losing in higher numbers. Don’t let a fear of loose skin stop you. The health benefits are far more important.

Finally, there are tenets of general good health that will aid in weight loss. Plenty of sleep, eating a balanced diet and reduced stress are factors that will affect the ability to lose weight after 40 but also health in general. Patience is also key. It may take longer for your body to shed the pounds after the age of 40, but with diligence and persistence it can and will happen. The goal should be greater wellness in general.

Black Friday Fitness Deals on Amazon

by Leave a Comment

black friday fitness dealsSo many people are looking for great Black Friday Deals to save some cash, but you can also find deals that will help you with your fitness and weight release goals.  Fitness equipment, workout clothes, blenders, fitness trackers and more are on sale for great prices. Here are some examples from Amazon.com: (Some of these deals are just for a limited time or have limited quantities so keep that in mind.)

Amazon

In the Kitchen

NutriBullet 12-Piece High-Speed Blender $69.99 (reg. $89 to $119)

Ninja Mega Kitchen System 1500 Food Processor Blender BL773CO $174.99 (reg. $249.99)

CHEFS Stainless-Steel Mixing Bowl Set with Non-Skid Silicone Bottom, 5 piece $29.95 (reg. $59.95)

Fitness Tracker

Fitbit Charge HR Wireless Activity Wristband, Black, Large $119 (reg. $149)

UP3 by Jawbone Heart Rate, Activity + Sleep Tracker, Black Twist (This is one of “Oprah’s Favorite Things” for 2015) $99 (reg. $179)

Workout DVDs

50% Off Jillian Michaels Body Revolution

Save Up to 50% on Select Beachbody Workout DVDs

Fitness Equipment

Up to 30% Off Select SKLZ Training Products

Save 25% or More on Select CAP Barbell Kettlebells

Up to 25% Off Select Reebok Exercise Decks

Workout Clothing

25% Off Select Under Armour Performance Gear

Up to 40% Off Select Compression Clothing

Up to 50% Off New Balance Women’s Clothing

Save Up to 45% On Yoga & Athletic Lifestyle Apparel

(Amazon Affiliate: We receive compensation when you purchase via our affiliate links. All prices correct as of Nov 26 2015, 3pm.)

5 Tips for Avoiding Holiday Weight Gain

by Leave a Comment

holiday weight gain tips
For many people, the holiday season is the high point of their year. However, some people tend to dread the thought of holidays coming because they more likely to gain some weight during the holidays. Not giving in to the temptation of limitless wining and dining during the holiday season can require a tremendous amount of willpower. Since holidays offer a large number of opportunities for overeating and indulging in high calorie foods, we often forgo the sensible routines and dive in. It can seem like an endless celebration with lots of desserts, lunches with delicious food and great company, afternoon naps on days off, huge family dinners and lots of wine and spirits.

The overindulgence of food will certainly provoke weight gain and can take a toll on your body as well (high sodium, high sugar foods). Fortunately, it is possible to avoid holiday weight gain and still enjoy yourself during holidays. That’s key, because no one should feel deprived during this time.

Here are some tips to help you avoid holiday weight gain:

Have a bite before you arrive at the party

Yes, you will want to partake in the holiday meals and treats as part of the festivities, but if you have a little snack or small meal before the actual lunch/dinner/get-together, you will likely eat significantly less food. With a half-filled stomach, you are more likely to resist the temptation of overeating easier and be able to focus on conversation and general socializing more so than just food.  If you forgot to have a snack before the big meal, you can always have two or three cups of water before you begin eating and that will help curb your appetite as well.

Focus on more than just food

Explore all of the other fun activities you can do at the holiday party or family gathering besides eating and drinking. It’s a social event, likely filled with people you don’t see as often as you’d like to. Have a conversation with everyone and get caught up. Watch others as they engage. Organize activities or games, play with children, or put on some music and dance.  Not only will it strengthen your connection to your friends or family members, but it will divert your mind from all the food and help you prevent eating too much.

Pace yourself

Some people try to control their intake of food by limiting the time they spend eating each meal, but this doesn’t necessarily work all of the time. Eating your meal in a hurry is not the best way to go, especially in terms of your digestion. It is much more prudent to pace yourself and stay longer at the table. Concentrate on eating slower and chewing your food more. Pause after each bite and really enjoy the taste of the food, savoring the meal slowly one bite at a time. Another option is taking a sip of water after every bite, as this will slow your pace down and help fill you up a little bit quicker. Eating is very much a habit. You get used to a certain pace and just go through with it automatically. If you take your time and concentrate on slowing down, you’ll feel more in control and the moment you begin to feel full, it’s time to stop eating. You may even want to try stopping when you feel 90% full. With time, this tip can help you retain your brain about savoring your meals and you’ll feel more satisfied.

Commit to regular exercise

We all know that it is quite helpful to implement some sort of regular exercise in your life, especially when it comes to weight loss. Whether it’s walking, yoga in the morning or a full gym training session, exercise keeps will help your body burn those extra calories during the holidays. It may also help curb your appetite and cause you to reach for healthier foods. You may quite busy during the holidays and lots of things may be competing for your time, but don’t abandon your workouts.

Count your calories

There are lots of mobile apps that will help you count calories so that you can do your best at staying under your maximum amount of caloric intake per day. Simply log in the foods you are eating into the app and it will keep track and tally them up for you. Many times people don’t realize just how much they are eating during the holidays with plenty of snacks and good food around. This is an excellent way to monitor how much you’re eating and can help you avoid holiday weight gain. Recording your calories does take that extra step, but it’s worth it.

Eating more during the holiday seasons may seem inevitable, but if you go into the holidays with a plan, you’re more apt to avoid holiday weight gain. If you incorporate these tips, you will likely stay on track with your weight loss goals or at least stay at your current weight. If you find yourself healthier, leaner, and in a better condition after the holidays, that is a major accomplishment. Don’t take a 2 month break in Nov and Dec. Your weight loss and lifestyle goals are still important. Make a commitment today to spend your holidays eating healthy and avoiding weight gain.

Moderation and Portion Control: The Art of Balance

by Leave a Comment

portion controlOften, we consider a portion to be whatever seems reasonable to us personally, or whatever is arbitrarily placed in a package.

We tend to define moderation as what we perceive to be an occasional treat or indulgence.

But how conducive are those self-created concepts to weight loss and weight maintenance?

Although the majority of Americans tend to answer on surveys that they practice portion control and eat in moderation, 2 in 3 Americans are overweight or obese. There seems to be a disconnect between portion control, moderation, and what it is we’re truly practicing in our daily lives.

We must consider what portion control truly is, and what moderation truly is in order to practice these “eating arts” appropriately; in doing so, we may create a path towards a healthy body weight and healthy relationship with food.

In a manner conducive to the maintenance of a healthy body weight, “portion control” refers to the serving of foods and beverages in portions appropriate to one’s individual caloric needs. An average chicken breast may range anywhere from 4 to 12 oz, with calories inflating with each additional oz. You can’t just cook one and assume that it’s a reasonable portion. We tend to assume that the calories in healthy foods don’t matter, but they do. When you are trying to fuel your workouts, create a calorie deficit and lose weight, calories matter and what your calories are made of (carbs, fats, protein) matters too.

To serve yourself a proper portion, you must consider how many calories you need, and how many calories you’ve already consumed (or plan to consume) throughout the day. This is why loose structure helps: you don’t need to plan for every single calorie, but having a simple meal structure/plan can help you look into the future and serve yourself appropriately in the moment.

Portion control can be a shocking exercise at first: it is mind-boggling how many calories our typical servings and favorite foods can contain, so be patient. Understand that, at first, your body may feel less satisfied with smaller portions, but in time, your body will adapt to feel full on less.

The best method to practice in terms of overall health and weight maintenance is a volumetric-style eating approach: fill your plate with low-Calorie vegetables (prepared without oil, dressing, or additional fats) to round out your meal and aid in your sense of satiety. Come up with a split that works for you, for example 30% carb, 30% fat and 40% protein. I also suggest that you buy a food scale and take some time weighing out portions so that you get familiar with what 400 calories of chicken looks like or 100 calories of carrots.

Moderation, a lovely concept, is yet another “eating art” that tends to go astray, with the influx of calories ultimately preventing our losses on the scale.

Moderation implies that we eat a healthy diet and consume “junk food” or “treats” in moderation.

However, many of us practice a so-so, somewhat committed diet and then splurge on even more high-calorie extras in what we believe to be the practice of moderation.

True moderation implies that we consume a mix of foods that are both healthy for (vegetables, dairy, fruit, lean meats, whole grains, healthy fats) and unhealthy for (candy, desserts, junk foods) our bodies, but always in a way that is calorically appropriate. That means that we make the extra, unhealthy food fit into our calorie and nutrient goals. In this manner, we are able to healthfully incorporate those less healthy foods without totally jeopardizing our physical (and often mental health) through detrimental numbers on the scale because of balance.

However, it’s important to understand that our eating habits aren’t just about weight loss, but also health. We have to really consider how unhealthy food is affecting our overall health. There is nothing wrong with cutting a lot of it out in an effort to achieve greater wellness.

Although it can be tempting to over-eat and over consume calories in a blur of what we consider to be fun, social eating and “moderation”, remember that these patterns are ultimately ones that may leach into our health, not just physically, but also emotionally. For those who suffer from self control issues around food and stress eating, moderation and portion control is a big problem. Binge eating disorders and emotive eating are more prevalent than ever, so it’s important to consider how our food habits and perceptions impact both our physical and mental health.

Moderation and Portion Control: A Beginner’s Guide

  • Make a two-column list of foods: one column with foods that will aid your body, and one column with those foods that aid your eating experience: do you need more broccoli, but desire chocolate peanut butter cups? Then both make the list, albeit in separate columns. You now have, at a glance, your personal eater’s guide.
  • Now, write the number of Calories you need to reach and maintain your goal weight at the top of those columns. (Need help coming up with that number? Check out the calculators at freedieting.com and myfitnesspal.com)
  • Now it’s time for number crunching: research the Calories of various foods and their serving sizes. Aim for no more than 300-500 Calories of foods from the “treat”/unhealthy indulgences column each day.
  • Create a list of the foods you plan to eat most often. Try a 10/10/10 approach with 10 breakfast ideas, 10 lunch ideas and 10 dinner ideas. Use these to create a 14-30 day meal plan. Write it all out and add in snacks and cheat meals.  Focus on your daily calorie and nutrient goals.  By doing this you will see that healthy, balanced eating is possible for you.
  • Don’t worry about always counting the calories in non-starchy vegetables (think green veggies like greens, broccoli, lettuce, etc), but calories from starchy veggies (yams, sweet potatoes, russet potatoes, corn, peas) do need to be counted for their higher Caloric content. Non-starchy veggies will be your plate-fillers: they are the foods that will promote health and weight maintenance, filling you up without packing on pounds. Ultimately, these food help you maintain- at last- balance!

7 Ways to Love Yourself More

by 2 Comments

beyoutifulA lot of people struggle with feeling like they genuinely really love themselves. Yes, many people tend to view their flaws or defects over their positive characteristics most of the time. When is the last time you looked in the mirror, looked directly into your own eyes, and said, “I love you!?” When is the last time you sat down and really took inventory of the things you love about yourself?

It’s common to want to feel loved and appreciated by others. It makes us feel good. This is why so many people do things that perhaps they shouldn’t do in order to vie for attention and love. They may cave into peer pressure or do things that they are not really comfortable doing in order to feel accepted and loved. Some call it “people pleasing”, which essentially means you do a lot of things to try to please others so that you feel better about yourself. This is just one example.

What about the love you have for yourself? Do you ever stop to think about your self-worth? Do you feel worthy of love? Do you think you really love yourself and think that you deserve the best?

Self-worth

Self-worth is the way you feel about yourself. What are you worth to you? Do you feel like you are doing the best that you can in life? Or do you dislike a lot of things about yourself? If you struggle with self-worth, you will probably have a difficult time receiving compliments. When someone says, “You look gorgeous!” you will play it off and sort of feel bad inside- like there’s no way on earth you could look so good! Or you will not take good care of yourself because you don’t think you deserve to be cared for.

There are various factors that impact self worth. Some people struggle with self-worth because of trauma or abuse that happened to them as children or things that have occurred as adults. For example, a child that was verbally or sexually abused as a child might struggle with self-worth. A man who has left a string of broken relationships might not be able to love himself well. Regardless of why you struggle with low self-worth, there are things you can do to increase your love of self.

Begin a new journey

It’s time to begin a new journey; a journey of falling in love with yourself. A journey of letting the past go and creating a future that you love. We can’t change the past. We can’t go back and change everything, but we can take positive action going forward.

Start with a simple step: Take a deep breath, look at yourself in the mirror, and just say it: “I love you!” You might feel a little silly the first couple of times, but you will get used to it and I bet you will start to feel better about yourself as well. You may not believe it at first, because if you truly don’t love yourself, it’s not true. However, that is where truth can heal you. Feel the feeling of untruth and think about how that makes you feel. If you can face the fact that you aren’t loving yourself, you can find the strength to find out WHY.

Here are 7 ways you can love yourself more:

1. Write down positive affirmations and speak them out loud. Here are a few examples:

  • I am a beautiful inside and out.
  • I love me!
  • I am worthy of love and happiness.
  • I am always working on improving myself.
  • I always try to be a blessing to myself and others.
  • I have accomplished some great things in life.
  • People love me!
  • I am very lovable.
  • I am confident and happy.
  • I’m working to create the life I want.

2. Spend some time with just YOU. Yes, take some time to delight in yourself. Take yourself on a date. Watch a movie. Take a day off and spend it doing something you love. Walk through the park. Meditate. Sit in nature and listen to the birds. Get your nails or hair done. Learn to enjoy your very own presence and you’ll certainly be loving yourself more and more by doing so.

3. Write yourself a poem post it on your bathroom mirror or put in on an index card and carry it around. Create a love poem for yourself on your mirror. You can also write it on an index card and put it in your purse/bad. Write about the things you love about YOU. Read it every time you go into the bathroom or before every meal. Smile, knowing that you are worthy and full of love.

4. Feed your soul. Read an inspiring book. Watch a motivational movie. Attend worship service. Attend a powerful seminar. Feed your soul good things regularly.

5. Become more fit and healthy. Loving yourself is not about losing weight to reach some ideal size. It’s about wanting to be your best you, and that means being as fit and healthy as you can be. Eat more healthy foods and find an exercise routine that works for you. Just like a mother feeds her child nutritious foods out of love, so you can feed yourself the same out of love.

6. Practice self-care. Take care of yourself. Get to bed at a reasonable hour. Set boundaries with others and keep them. Don’t compromise your morals, your beliefs or your dreams. See to it that YOU are taken care of.

7. Reach out to others. Yes, giving to others can make us feel better about ourselves. The more you come to love yourself, the more inclined you will be to share the love with others in a healthy way.

Be proud of who you are and the areas that you’re not thrilled with, work on them. Create a plan to do something different for those areas. For example, if you have been moody around the house and taking your stress out on the family, make a decision to find the root of your stress and moodiness and deal with it. You will change by taking action. As you focus on changing, you will not only change, but also come to love yourself abundantly!

After all, you are worthy!

The Main Reason Why Smoothies Can Help With Weight Loss

by 1 Comment

smoothie reasonsThe number one reason you should drink smoothies: They are an easy way to add more nutrients to your daily diet; Vitamins, Antioxidants, Potassium, Fiber, etc. By and large, Americans eat too much processed food that has very little nutritional value.  When we talk about weight loss, we always stress balanced, healthy eating and eating food with lots of nutritional value is key for a balanced diet.

“Upwards of 30 percent of American diets fall short of such common plant-derived nutrients as magnesium, vitamin C, vitamin E, and vitamin A.(2) More than 80 percent of Americans are running low on vitamin D.(3)  And 9 out of 10 people are deficient in omega-3 fats, which are critical for staving off inflammation and controlling blood sugar levels (for more information, plus a quiz on where your nutritional imbalances lie, see The Blood Sugar Solution). So, what happened? Why are we so undernourished? Food is less nutritious. Processed foods, stuffed with high fructose corn syrup, refined flours, and trans fats–are a modern phenomenon. These foods crowd out more nutrient-dense foods because they are inexpensive and convenient.” – drhyman.com

One way to help your body to receive plenty of amazing nutrients is to introduce regular, homemade smoothies into your diet. Smoothies are becoming more and more popular as may high-tech blenders, like the Nurtibullet, have come into the market at affordable prices. Just think about how many healthy things you can throw into a blender and drink: Fresh or frozen fruit, greek yogurt, chia seeds, flax seeds, natural protein powder, vegetables, greens, stevia, nuts, honey and so much more! There’s really not many restrictions when it comes to blending natural, wholesome ingredients and smoothies certainly satisfy your body with a balanced amount of nutrients.

Digestion and smoothies

When you eat more fiber-rich food that your body recognizes as food, your body will reap the benefits. Smoothies can be prepared easily and your digestive system can digest them easily. We all see commercials about eating more fiber and being “regular” but you don’t have to buy the supplements in these ads. You can help your digestive system by eating more whole foods.

Meal Replacement

It might take you five or ten minutes to prepare a smoothie from start to finish and that smoothie can pack as many nutrients as a regular meal! You can get your much-needed fruits, vegetables, protein, and good types of fat all in one delicious drink at less calories than you might think! Make sure that you include protein and fats in your meal replacement smoothies for balance. Natural protein powder, nuts, avocados and coconut oil are my favorite sources.  (More on meal replacement smoothies)

Avoid bottled smoothies in stores

It’s best to avoid shop purchased smoothies, as these often contain added sugars and condensed fruit juices (read the label). By making your own smoothies you will have complete control over what foods you eat and therefore you can have your meals with the confidence that you are eating in accordance with your goals.

Water, almond milk, coconut milk or freshly made juice can be a great base. Greek yogurt or natural protein powder can be added for protein. To your base, add fruits like bananas, berries, grapes, mango, strawberries, and lemon juice. Don’t forget to include vegetables like kale, spinach, avocado, carrots, cucumber and shredded cabbage. Many people add oats, nuts and seeds into their smoothies for added fiber.

All you need is a blender

The best way to start making smoothies is to get a blender and start experimenting. You don’t need a special, expensive blender. As long as it can crush ice, you are all set. The Nutribullet has had wonderful success in the past few years. It is small, easy to manage, and you can simply whip up your smoothie and drink it from the container you made it in. You can make up your smoothies in the morning and save one or two to drink during the day. It’s best to drink them just after making them, but if you cannot, it’s alright to put them in the refrigerator until later, up to 24 hours.  For long, I suggest you freeze your smoothie and eat it as a frozen treat.

A highly nutritious breakfast smoothie is a wonderful way to start your morning. Once you get into the habit of making these, you’ll be set every morning nutrition-wise if you choose. This is great when you are pressed for time in the morning. Here is a great morning smoothie recipe that is power-packed with essential vitamins and minerals to give you a great boost and help with any weight reduction plan you have.

Simple Breakfast Smoothie

  • 1 banana (freeze the other half in a sandwich bag)
  • 1 cup frozen blueberries
  • 1 large handful of spinach
  • 1 cup water
  • 2 TBS flax seeds or chia seeds
  • 1 teaspoon ground cinnamon
  • 1 cups ice cubes

Simply mix these together and enjoy! Regarding the consistency, you’ll get a feel for how much ice you need or don’t need as you go along. If your fruit is frozen, you may not need as much ice.  You can also add other things like kale, oats, cocoa powder, coconut oil, apple cider vinegar and more to the recipes you find to fit your taste.

It can also be quite fun to try out different types of smoothies and decide which ones you like the best. Consider a green smoothie in the morning and perhaps a small fruity smoothie after dinner for snack. For recipes, check out sites like Pinterest or purchase a smoothie recipe book that is geared for those wanting to shed a few pounds.

Note: If you have any digestive issues that would hinder you from eating certain fruits and veggies, smoothies may not be for you. If you have blood sugar related ailments, like diabetes, fruit smoothies are likely not the best choice. Check with your doctor for options in terms of food combinations and low glycemic index fruits.

Green smoothie book Check out our Ebook
Drink Green Smoothies
amazon affiliate links

6 Common Weight Loss Lies

by 1 Comment

The world of health and fitness can be complicated. Sifting through various workout regimens and diets, all promising results, gets exhausting. On top of that, it doesn’t help that everyone has their own opinions on the best way to lose weight. Ask 5 different people the best way to lose weight and you’ll get 5 different answers.

There certainly isn’t just one way to lose weight. It depends on your lifestyle, health, your own preferences and other factors. However, there are certain pitfalls to avoid. For the most part, these common weight loss myths/ideas/advice/etc will do nothing but hinder your long term success.

While you are on your weight loss journey, be sure you don’t fall prey to these 6 common lies and mindsets.

diet fads“I work out so I can eat whatever I want”

Oh, the lies we tell ourselves. This first lie often comes up when you overindulge or binge on junk food to satisfy a craving. Instead of acknowledging the misstep and taking steps to prevent it from happening again, you just tell yourself that you’ll workout extra hard the next day. This is ok every once in a while (everyone has a slip up and everyone gives into cravings from time to time) but if it starts to become a regular habit, you are doing nothing but hampering your success.

While working out is important it doesn’t negate the food you eat. Sure, you can eat junk and workout while maintaining a calorie deficit but regardless of how you try to twist it around, you are still putting unhealthy food into your body. If you continue to feed your body a lot of processed, sugary, fat filled foods it will have an effect on the body. Do you really want to deal with the consequences of eating a lot of unhealthy food that doesn’t nourish the body?  This is not just about weight…it’s about wellness too. If you want to lose weight, let the majority of what you eat be healthy choices and don’t rely on extra exercise to cover your indulgences. Plan your indulgences and cheat meals so that they work with your overall goals.

“Healthy food is too expensive”

The myth of healthy food being too expensive it a bit convoluted. Relying on processed food like Ramen noodles, prepackaged meals and the McDonald’s dollar menu is not going to cost you more than eating organic, GMO-free vegetables and meat. You can’t argue that, but it just isn’t that simple. There are 2 things to consider about the price of food that go beyond money:

  1. How much you will need to eat to feel satiated and satisfied/
  2. How much the food affects your health in the long run.

See, the problem with cheap food is that you often actually spend more money because it simply isn’t filling and you end up with serious cravings from an unsatisfied body. Processed foods just can’t satiate your appetite like healthy, whole foods because of a lack of nutrients and fiber. Secondly, eating junk is likely going to take a toll on your body which means you will end up spending the money you “saved” on doctor’s visits and medications instead. (More info on the health affects of junk food and fast food.)

You don’t need to go buy the highest quality organic fruit or stock your freezer with the best grass-fed beef. That would be ideal but it’s extremely expensive, especially for someone on a tight budget. Instead, buy the best quality food that you can afford and do your research on sites like Fooducate.com. Use your grocery store’s weekly ads to find discounts or sales, and look online for coupons. Visit farmer’s markets and check out your local butcher shop- you may be surprised at how much you can save by shopping smart.

“My family is overweight so I’ll always be fat”

Another lie that is often just used as an excuse is blaming genetics for being overweight. Genetics do play a role in body type but more often than not it is environmental manipulation that causes a child to become overweight like the rest of their family. If a family is overweight or obese from bad diet and lack of exercise, naturally children in the household will grow up with those same unhealthy lifestyle habits.

Studies, like this one published by Harvard, explains that hereditary problems like obesity do not mean that a person is destined to always be overweight. Although many people who use the excuse of genetics will not like to hear it, it simply isn’t true that they can do nothing to become healthy. Study after study show that a healthy diet and regular exercise will help combat environmental hereditary issues like obesity. If you have a history of obesity, examine the habits you’ve learned that contribute to you being overweight.  You can’t change your genes, but you can change your habits and live your healthiest life.

“I’ll skip meals to help me lose weight”

Skipping meals seems to be a common technique used by people who believe it’s a quick way to drop those extra pounds. In theory, it seems that preventing the ingestion of calories would cause you to lose weight but this simply isn’t true in the long run. Instead, you put your body into a mode where it will likely hold on to any fat it can to protect you from starvation. Sure, you can do a lemon water cleanse or eat very sparingly for a week or two and lose weight…but it’s not likely to stay off because you won’t be dieting in those ways for a whole 6 months or a year.  When you begin eating food normally again, your body will want to store food because it thinks that the famine could happen again.

A study by Ohio State University showed that restricting food, aka skipping meals, caused participants to increase their fat deposition, reduce their insulin sensitivity and increase the tendency to gorge on unhealthy foods. So, not only does skipping meals inhibit weight loss, but it also causes other numerous problems.

The best way to maintain healthy weight loss is to eat healthy food regularly. Note: Intermittent fasting has some validity but you must research that subject for yourself as it is not as simple as just skipping lunch or dinner.

“Men won’t find me attractive if I lose weight”

Some women believe that losing weight and becoming healthy will make them less attractive to men. This is a bit of a tricky subject to approach since it has a lot to do with personal and cultural preferences around attraction. Many women enjoy having curves or a full hourglass figure and fear that becoming thin will make them feel less feminine or desireable.

When considering your level of attraction you must remember that your health is by far more important than what any man thinks. Beauty truly is in the eyes of the beholder and don’t forget that confidence is sexy! Many women find that when they lose weight and tone up, they feel healthier and happier.  As a result they are far more confident in their appearance.

This is not to say that all overweight people feel bad about themselves or lack confidence. That is certainly not the case.  However, when you’ve wanted to lose the pounds, become more active, improve your health, etc…it just makes you feel good to have accomplished your goal of being a healthier you. It shows in your being.

If you are concerned that losing weight will make you less attractive to your husband or loved one, speak with them about it. Anyone who loves you will support your decision to improve your health and life.

“I just need to take weight loss pills”

Out of all of these weight loss lies, this final one can be outright dangerous. The popularity of weight loss pills, particularly the over-the-counter kinds, goes to show you how many women believe that supplements and pills are the answer to losing weight. Unfortunately, this simply isn’t true.

A researcher at Oregon State University developed a meta-analysis compiling numerous other studies findings on the subject of weight loss pill success. Not surprisingly the researcher found that there is no research evidence support the fact that weight loss pills can cause significant weight loss. On top of not being effective, these weight loss pills can cause severe dehydration, migraines, upset stomach, increased heart rate and insomnia.

For the sake of your own health, avoid weight loss pills altogether and focus on a healthy diet with doctor recommended supplements.

There is no special secret pill, plan or technique to losing weight and keeping it off. As much as a “quick fix” is so tempting, it takes hard work and dedication to reach a healthy weight. If you prefer following a specific diet plan and/or workout regimen, really do your homework and consult your doctor to ensure it is a good choice for you. The answers are out there, but you have to be willing to do the work to change your life.  Just remember, you are worth it.

The Benefits of Flaxseeds

by Leave a Comment

benefits of flaxseedsFlaxseed, also known as linseed, is a plant grown for food and fiber. You can often find them in the bulk section of your local supermarkets, in health food stores or online. Flaxseed generally comes in whole and ground versions as well as brown or yellow (golden). Be warned that whole flaxseeds will pass through your body undigested so in order to gain the most benefit you will need to buy them ground (flax meal) or grind them yourself. You can grind them up in a Nutribullet or coffee grinder for example. You can also get benefits from flaxseed oil, but in the article we focus on the seeds.

There are a lot of reasons to add flaxseeds to your meals and smoothies but here are some of the main benefits.

  • Flaxseeds Help Reduce Hypertension

Hypertension, also referred to as high blood pressure, is a serious health concern for men and women like. Hypertension leads to narrowed blood vessels which increases the risk of heart disease, kidney disease, Cushing’s, hyperthyroidism and adrenal gland disorders. This study published by the Natural Medicine Journal showed that flaxseeds caused the “largest decrease in blood pressure every shown by any dietary intervention”.

  • Flaxseeds Can Help Disrupt Cancer Cell Growth

Flaxseed is thought to prevent cancer risk by disrupting or stopping cancer cell growth. So far, studies have shown that breast, prostate and colon cancer are the only ones that seem to be affected by flax. Studies on animals showed that flaxseed also prevented overall tumor growth but this has yet to be tested on humans. At the moment it is believed that the plant’s omega-3 fatty acid or ALA is what is largely responsible for disrupting cancer growth.

  • Flaxseeds Reduce Postmenopausal Hot Flashes

Women who experience hot flashes from menopause could find significant relief by adding a minimum of 2 tablespoons of ground flax to their diet every day. Some women have seen close to a 60% drop in the severity of their hot flashes as well a 50% cut in the number of hot flashes they experience. Consult your doctor before adding flaxseed to your diet as a method for hot flash control. Do your research.

  • Flaxseeds Improve Metabolic Syndrome and Imbalances

Flaxseeds can also be added to the diet to help improve metabolic syndrome. Not many studies on metabolic syndrome and flaxseeds have been done on humans but there is evidence that the seed’s positive effect on the cardiovascular system will also help with Metabolic Syndrome. This website references a study that did show a 20% decrease in metabolic syndrome symptoms after study participants added 30 grams of ground flax to bread per day. The study also concluded that despite an additional 30 grams of flax being added to the diet, there was no weigh gain related to eating flax.

  • Flaxseeds Help in Preventing Depression

Another benefit of consuming ground flaxseeds on a regular basis is that it has proven to be beneficial for treating depression. The 2 major components in flaxseed that are so therapeutic are omega-3 polyunsaturated fatty acids and alpha linolenic acids (ALAs). These fatty acids and ALAs may help to treat neurological and psychiatric problems including, but not limited to, depression. You can read more about flaxseeds effect on depression here.

Even if you don’t have depression, flaxseeds should still be added to maintain overall wellbeing and to combat the effect of stress on the body. It would also be a great preventative measure to add flax to your diet, along with vitamin D, in the winter months when you don’t get much sunlight and are apt to develop Season Affect Disorder or S.A.D.

Ground flaxseed is popular for breakfast foods and can be used to replace other seeds like sesame. Grind up flaxseeds and add a couple tablespoons to top off your yogurt, fruit salad, cereal or muffin. You can add ground flax to many smoothies or meals, as it doesn’t have an overpowering taste and may be used in sweet or savory meals.

Considering all this, having 2 tablespoons of ground flaxseeds per day could cause a significant health boost.  There are no guarantees, but try adding it to your diet for a few weeks and see how you feel. If you believe that you may be lacking in nutrients or have a health condition, consult your doctor before adding flaxseeds. This is especially important for women who are pregnant or breastfeeding when it comes to any dietary changes. Check out this website for some ideas on using flaxseeds in recipes.

6 Reasons You Aren’t Losing Belly Fat

by 3 Comments

losing belly fatSpare tire, love handles, muffin top, pot belly- these are just a few of the funny names given to abdominal fat. Abdominal fat isn’t a laughing matter, however. Being overweight and having too much fat is of course not good for your health but abdominal fat can severely affect your health. (more on that topic)

The reason abdominal fat, also known as visceral fat, can be so bad is because it surrounds some of your vital organs. Also, those with too much belly fat can face an increased risk of heart disease and diabetes. Even those that don’t have a super flabby belly or aren’t clinically obese can still have too much belly fat inside their bodies (some may be “skinny fat”). Most doctors recommend that on average women should have a waist measurement of 35” or less.  Waist circumference measuring is considered a health assessment tool.

“Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.” – health.harvard.edu

If you find yourself struggling to lose fat around your stomach, don’t worry. Your progress could be influenced by one of these 6 factors;

You’re Getting Older

Getting older isn’t an excuse to be overweight or a sole cause of weight gain, but your age is something to consider if you find yourself struggling to lose fat. Women in their late 30s and early 40s may notice that losing weight isn’t as easy as it use to be and the belly can be one of the most stubborn areas. Studies support that once a woman reaches 40, losing weight becomes more difficult.

There are a number of reasons why age can make losing belly fat difficult. There are hormones that increase appetite, your metabolism slows, and your muscle mass will start to shrink if you don’t maintain yourself. If you are nearing 40 years old or already crossed into that chapter of your life, keep in mind that losing belly fat will be more of a struggle than if you were 15 or 20 years younger.  However, I want you to know that many thousands of women over 40 have lost the weight despite this challenge. You can do it too.

You’re Only Doing Cardio

Oh, the Cardio Myth! There is an incorrect belief that the best way to lose fat is cardio, cardio, cardio and cardio only. This simply isn’t true, yet so many people (especially women) end up focusing most of their time on these types of workouts. Most of the time women stick with cardio-dominant exercise regimens because they fear “bulking up” if they do strength training.  Many times people focus on steady state cardio on machines in the gym vs. intense cardio, like HIIT and Tabata.

It isn’t uncommon for someone who focuses only on cardio to struggle with losing fat at some point in their journey, especially when it comes to stubborn belly fat. Studies show that strength training and HIIT (high intensity interval training) are very helpful for losing fat.  If you’ve reached a plateau or feel that you are in a rut, consider trying weight training and more intense cardio. Don’t get me wrong, jogging on the treadmill or brisk walking 30 min a day is great, but eventually you may have to kick up the intensity to transform your body.

You’re Eating Too Much Sugar and Processed Food

Processed foods are often laden with surprising amounts of sugars, excessive salt, bad fats and other unhealthy or bloat-inducing ingredients. If you are serious about losing your belly fat but find that you can’t seem to break that plateau in progress, check your diet. Sugar-free and diet foods, as well as calorie-free style foods and drinks are simply not good for you when it comes to transforming the body due to the types of chemicals and artificial sweeteners they contain. Avoid processed foods as much as possible, especially in the beginning of your weight loss journey.  Allow your body to detox from chemicals, dyes, trans fats, and other things that the body can’t process as food.  You want your body to be prime and ready to break down stored fat.

If you eat a lot of whole foods and overall have a clean diet yet still struggle, consider your overall carb intake. Remember that all carbs are basically sugar, fiber and nutrients (vitamins, enzymes, etc) when the body breaks them down. Too much simple sugar is going to cause issues when it comes to fat retention.  Know your carbs and the glycemic index of what you are eating.  Avoid blood sugar spikes and overindulging in carbs, which leads to insulin spikes and potential weight gain.

You’re Genetically Predisposed to Belly Fat

Now, there is some debate about how much your genetics play into whether you are overweight or not and where you tend to carry extra fat. While doctors tend to agree that environmental hereditary factors do play a role, it doesn’t mean you are destined to always have a muffin top.

If you have a family history of obesity or abdominal fat, it is likely that you may have more of a tough time trying to lose fat from your belly. This isn’t an excuse, but it is something to consider if you’re wondering why you are struggling and not sure why.  Some people are “hippy”, some are “busty” and some are “apple snapped” with large midsections.  We all carry our weight in different ways, but that doesn’t mean that you can’t whittle your middle with diet and exercise.

You’re Too Stressed

Stress is still so underrated as a contributing factor to bad health. Consistently high levels of stress without any reprieve is just as bad for your mental and physical health as eating junk or leading a sedentary lifestyle. Stubborn belly fat is another symptom of excessive stress.

When it comes to fat and stress, it’s typically impacted by the hormone cortisol. Cortisol causes your body to react to stress as a survival situation, somewhat similar to a “starvation mode”. When cortisol is released it causes your body to hold onto fat for dear life, even causing fat from your hips, thigh or butt to move to the abdomen.

If you aren’t losing belly fat despite eating well and exercising, check your stress levels. Take up gentle yoga, meditation, go in for a regular massage, etc to ensure you keep your stress down to a minimum. Read more about cortisol and why it’s important to keep in check.

You Have a Lot of Belly Fat and Haven’t Given Yourself Enough Time

This last reason may be the real reason why the average healthy woman struggles to slim down her stomach. All in all, belly fat is just plain hard to get rid of! Period. If you have a lot of abdominal fat you aren’t going to be able to just get rid of it overnight. Give yourself time to make progress. Depending on your body and how serious you are about diet and exercise, it may take months or up to a year. Frankly, there is no specific time frame, because everyone’s journey is different. If a lot of time has already gone by with you belly fat not budging and the rest of your body has really changed, consult your doctor or a nutritionist for help.  You may also want to speak with a personal trainer about changing up your workout routines.

If belly fat is a major concern, just know that you are not alone. Belly fat can make even the most confident woman feel a little self-conscious. It also is an area of the body that often is really difficult for many people to slim down. There is no quick fix or special exercise that will melt belly fat automatically… unfortunately.

Stick to a healthy diet with low to moderate level of carbs, high in fiber and balanced with fats and protein.  Always stay hydrated, exercise often and try to be as active in your life as possible. With time and trail and error you will learn what works for you and what you have to do to lose weight on your midsection.