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Join our January Jumpstart DietBet Today!

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dietbet januaryAs part of our January 2015 Challenge we are hosting a Diet Bet!
www.dietbet.com/bwlw

What is DietBet?
DietBet is the social dieting game that lets you win money while losing weight together.

  • Bet $35
  • Lose 4% in 28 Days
  • Split The Pot

You’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever’s hit their 4% goal is a winner and splits the pot with the winners.  Join us!

dietbet bwlwGet all the details on how to join and weight in by clicking here.

weigh-in-illustrationsWeigh-in – Two days before your game begins, you’ll be prompted to submit your official starting weight. The weigh-in will be done via photos.  This helps to keep everything FAIR.  You’ll need a scale and a camera.

Weigh-out – After the final day, you’ll have 48 hours to weigh-out with your final photos.

BWLW will provide lots of encouragement and info to help you succeed. Join us today!!!

Click here for all of the details of our January 2015 Challenge!

eat clean for 31 days blog

What Are The Best Foods and Drinks to Have Before You Workout?

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pre-workout meal

Working out on an empty stomach can cause unneeded stress on your body but it also zaps your energy, preventing you from getting as successful of a workout as possible. Having a pre-workout meal that gives you the energy you need will help you achieve your fitness goals more quickly and ensure that your body doesn’t do more harm than good.

Powerful Combo – Complex Carbohydrates, Protein and Fats

Traditionally carbohydrates are our go-to source for energy, but adding some protein to the mix is important. Your pre-workout meal should give the body a boost of energy while also supplying the protein needed to repair the muscles that are going to be used. How much carbohydrate you need will of course depend on the exercise. Someone doing yoga will probably not need as much energy or protein as a runner training for a marathon or a body builder.

Carbohydrates are important in a healthy body but more and more research is starting to show that an ideal energy fuel is actually healthy fats. It’s a long-held myth that eating fat makes you fat. There are healthy fats that much be consumed to be at maximum health. Eating enough fat also ensure your workout burns stored fat in your body rather than precious muscle. The debate between fat vs carbs continue to rage on so it is wise to do your own research. Click this link to find a good starting place about fat as fuel.

Different Options for Healthy Pre-Workout Meals and Snacks

The following are a few different ideas for both meals and snacks that work well before a workout. This is just to give you an idea for what is useful as fuel for your body. If you follow a specific diet lifestyle you may need to tweak these a bit to work for you.

The pre-workout meal will consist of a carb and a fat/protein.

Complex Carbs

Small Meals

  • Granola
  • Quinoa
  • Brown rice
  • Couscous
  • Whole-wheat bread/tortilla
  • Rice cakes
  • Any other whole grains

Snacks

  • Various fruits
  • Whole-grain pretzels
  • Whole-grain crackers
  • Fruit and veggies juice
  • Diet-friendly power bars
  • Smoothies

Protein and Fat

Small Meals

  • Lean meat like chicken or turkey
  • Fish like salmon or tuna
  • Red meat like steak if you follow such a diet
  • Quinoa and buckwheat as well
  • Tofu
  • Mushrooms

Snacks

  • Cheese or cheese sticks
  • Nut butters
  • Peanut butter
  • Dairy like yogurt or milk
  • Soy or almond milk
  • Chia seeds
  • Nuts

As long as you have both a complex carb and a fat or protein, you should be fine. Putting together a pre-workout meal isn’t difficult. In fact, if you already eat a healthy breakfast (or whichever meal comes before your workout) you probably won’t even need to think twice about putting together something special.

How much should you eat? The amount of food will need to work with your overall calorie and nutrient goals.

A Word about Store-Bought Pre-Workout Drinks

There are many pre-workout drink mixes on the market that work very well for any fitness level. Most of these drinks are protein-based and also contain electrolytes to prepare your body for your impending workout. Some contain simulants, like caffeine.  There is an odd myth that pre-workout shakes or protein shakes are suitable only for male, body builders. This simply isn’t true. We all need protein and even though many companies aim their marketing at men, don’t let these put you off.

A good quality pre-workout protein drink shouldn’t ideally replace an entire meal but it does work perfectly as a snack or a meal substitute if you really can’t eat but have an empty stomach. Do some research into these drinks before purchasing. Many are full of sugars and unnatural chemicals you don’t need. Your current fitness level and the type of exercise you do will dictate what pre-workout drink will be most appropriate for you.

When to Eat Your Pre-Workout Meal

Aim to have your pre-workout meal at least 2 hours before your workout. At a minimum, between 1 and 2 hours before your workout you will want to have a quick snack an hour for a boost.

Hydration cannot be underestimated. Drink plenty of water with your meal as well as right before and after exercising. At least 16oz 1 hour before your workout and at least another 16oz on hand if your workout is longer than half an hour. If you’re planning on a really strenuous workout you may want to drink water with added electrolytes. Some people use caffeine to give them an energy boost but this isn’t necessary for the average person.  When it comes to supplements like that, it’s a matter of preference.

Though this article is about pre-workout meals, don’t forget to look into post-workout snacks. Post-workout meals are just as important and drastically help your body repair itself.  Bottomline, Eat the most healthy foods you can before and after workouts so that your workout efforts are not wasted.

What Happens to Your Body When You Skip Meals?

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what happens when your skip mealsIt’s safe to say that nearly everyone, any adult at least, has skipped a meal or even consecutive meals for whatever reason. Perhaps from being too busy, too sick or even trying to lose weight by not eating. There is also the issue of thousands of Americans going hungry…but that is another subject (tragic). Whatever the reason, skipping a meal here or there might be harmless but skipping multiple meals for consecutive days can have detrimental effects to your long-term health.  If you are blessed to have healthy food, consider it a privilege and treat your body right.

How Your Body Responds to Skipping Meals or Unintentional Fasting

When you skip meals or just stop eating regular meals your body ultimately realizes that it doesn’t have enough fuel to function at its peak. That’s when certain things begin to happen. First off, your body will realize there is not enough food coming in and will go into what is a called a “fasting mode”.

This fasting mode isn’t necessarily dangerous. In fact, studies are showing that intermittent fasting can be beneficial but more on that later. Remaining in a prolonged fasting mode (skipping multiple meals over the course of weeks and months) causes your body to begin using 3 main sources for energy: fat, carbs and protein. Now, burning fat sounds good. If you are looking to lose weight then this isn’t a downside. Burning carbs can also be beneficial depending on your lifestyle. Burning protein is a problem since this is muscle.

Once your body is sustained in a fasting mode 3 main things will then happen:

  1. Blood glucose levels drop
  2. Glycogen storage is used up
  3. Body begins metabolizing fat

This fasting mode can also be known as ketosis. Eventually the fasting mode will go into starvation mode. Starvation mode is absolutely dangerous. Not only is your body malnourished from nutrients but if you don’t eat for long periods of time starvation mode could cause organs and parts of your body to shut down in an effort to survive.  Dropping blood sugar also affects insulin levels in ways that can also be bad for your health.

Side Effects of Meal Skipping

Some side-effects of skipping meals include:

  • Dizziness and lock of balance
  • Fatigue and lethargy
  • Feeling nauseous
  • Stomach cramps and digestive issues
  • Weight gain
  • Weakness in body
  • Interruption of a healthy menstrual cycle in women
  • Mood swings and general irritability
  • Lack of body temperature control
  • Insomnia and restlessness
  • Anxiety or depression
  • Dehydration and water retention
  • Increased clumsiness correlating to increase in injury
  • Slowed reaction time

Potential Health Problems Associated with Meal Skipping

Prolonged health problems associated with meal skipping include:

  • Lowered blood pressure causes dizziness, fainting, difficulty breathing and inability to concentrate
  • Habitually binging that lead to permanent damage, excessive weight loss or even dangerous spikes in high blood sugar
  • Increased chance of diabetes, heart disease, osteoporosis and more
  • Lowered immune system increases your chances of getting illnesses you come into contact with
  • Hypothyroidism is low thyroid which causes weight gain, depression, constipation and hair loss
  • Anemia is a lack of iron which causes lethargy, chest pain, general weakness and rapid heartbeat
  • Skeletal weakening makes it easier for bones to fracture and causes joint damage
  • Dental problems are due to lack of calcium and nutrition, and can cause serious illness since mouth health is directly related to total body health

When Skipping Meals Can Be Beneficial

There are a few times when skipping meals for long periods of time isn’t dangerous for your body. First off, only very healthy individuals should practice intermittent fasting. There are books and research that reports that purposely and safely putting your body in fasting mode every now and then can help burn fat and keep your body working at its peak. This is a very in-depth and potentially controversial subject so it is recommended to research thoroughly before practicing fasting yourself. A good source to start would be this webpage and our article on the subject.

Skipping meals is so easy to do and the myth that not eating is effective for long term weight loss is misleading. It is certainly true that not eating food or starving yourself will cause you to lose weight but at what cost? Rather than permanently damaging your health and possibly shortening your life, forget meal skipping and instead focus on exercise and healthy eating as a foundation for weight release. Intermittent fasting can be beneficial but only if it is healthy for you.  Fasting has been practiced for thousands of years as religious and spiritual practice, so it has many other benefits as well.

If you are a very busy person and often forget to eat, set alarms or reminders. Pack work or school lunches ahead of time so you have no excuse to not eat. If you do skip a meal or multiple meals, or perhaps have had a skipping habit already, ease back into proper nutrition as to avoid binge eating.

What Are The Most Popular Forms Of Yoga?

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Popular forms of yoga

According to a study done in 2012, approximately 20 million Americans do some form of yoga. This number has only continued to increase as more people find an interest in this type of exercise. Actually, if you live in a big city, you probably already have a yoga studio blocks from your home or office. Yoga provides many benefits to the body, for example:

  • Improved flexibility and maneuverability
  • Weight loss
  • Balancing excessively high or low metabolisms
  • Overall improvement of strength
  • Tones the body
  • Boosts your body’s circulatory system
  • Improves your cardiovascular health

A common myth or stigma surrounding yoga is that it is a religious experience. This is even more popular when yoga incorporates meditation. This is simply just not true. While yoga can be spiritual, it doesn’t mean it is a religious practice for everyone. Whether you’re Christian, Muslim or an atheist, it has no bearing on whether you “should” practice yoga or not. If the above benefits appeal to you, then you should give yoga a try.

Yoga can be practiced at a studio or in the comfort of your own home. The only problem with learning yoga by yourself is trying to figure out what all the different forms mean. There are many different forms of yoga, some of them more popular in America than others. Each form differs from each other in how it is practiced and what effect you generally will get.

  • Basic Hatha Yoga- Ideal for Beginners

Hatha yoga is essentially the practice of different poses in yoga so nearly all yoga can be considered to be a type of hatha. However, in modern times a hatha class or DVD will generally be the right place for someone totally new to yoga to start. Most hatha yoga is more about flexibility and learning proper postures rather than getting a serious workout. Hatha can also be nice for people who just want to loosen up and relax.

  • Restorative Yoga- Perfect for Stress-Relief

Similar to hatha yoga, restorative yoga is meant to be relaxing and rejuvenating to the body. One aspect of most restorative yoga that makes it so perfect for relieving stress is the use of props like a rolled up towel or small pillows. These props help align your body is proper poses so you can focus more on relaxing rather than keeping correct posture. Most restorative yoga classes will be more modern, as you can imagine based on the name.

  • Iyengar Yoga- Excellent for Intermediates Looking for Relaxation

You can think of Iyengar yoga as restorative yoga’s big sister. Some studios will use the two terms interchangeably but generally Iyengar yoga is stricter with proper posing and is more traditional. Most instructors will not be lenient about improper positions which can be a real asset if you have prior injuries that require you to be careful with your body. Similarly to restorative yoga, Iyengar focuses on relaxing the body through specific poses through the regular use of props. If you already have some yoga experience and want to take it up a notch, Iyengar would be a great choice.

  • Anusara Yoga- Focuses on Spirituality and Positive Energy

If you do enjoy expressing your spirituality and that is your main goal with yoga, Anusara will likely be a good fit. While Anusara does have the physical benefits of yoga, this form was created to focus more on positive energy, grace and the overall goodness of the soul. Don’t assume this form is all about feeling happy though. Anusara gives not only the mind but also the body a workout.

  • Vinyasa- An Intermediate to Advanced Practice of Grace and Discipline

Vinyasa is a very graceful, fluid form of yoga. Actually, Vinyasa literally means flow in Sanskrit. You can expect this class to be more suitable for intermediate and advanced yogis who strive to really perfect poses and transitions. Generally Vinyasa classes are lively and quite beautiful to watch. This is where yoga starts to become a physical workout that demands concentration and discipline, however.

  • Ashtanga Yoga- Rigorous and Technical, Where Yoga Starts Getting Your Heart Pumping

If you are familiar with yoga but are craving a real, heart pumping workout Ashtanga might just be right up your alley. Ashtanga is like Vinyasa on steroids. Movements and poses in Ashtanga are very deliberate and technical in its execution. Transitions within and from poses are based on breaths. Ashtanga repeats the same postures within every class. This might get old for some yogis but is an excellent way to get a workout while perfecting your body control.

  • Bikram Yoga- Gets You Sweating More Than Your Spinning Class

Bikram is now one of the most popular forms of yoga. Bikram is all about working out the body and getting a serious workout. Even exercise junkies who participate in strenuous exercise like spinning or crossfit will agree that advanced Bikram is absolutely effective. Similarly to Ashtanga, Bikram follows a specific set of different poses, 26 to be precise.

Hot yoga is supposed used as a term for Bikram but there are differences. Hot yoga will usually use different poses which technically means it can’t be considered Bikram. Both forms are a major full body workout out however. And the kicker? Both are practiced in heated rooms so you’re guaranteed to sweat and get the best workout possible.

Yoga has so many benefits and, unlike many types of exercise, can be excellent for those with injuries, arthritis or other issues. You can find literally thousands of different yoga DVDs for practicing at home or you can find a local class with an instructor to help you get started. Regardless of where you are in your exercise program, there is a form of yoga that will help you reach of goals.

Disclaimer: You should always consult your doctor before starting a new exercise regimen, especially if you have joint and knee issues or past injuries.  Yoga is seen as a mind form of exercise, but it is STILL quite a workout.

6 Reasons Why Women Should Lift Weights

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6 reasons women should lift weights

One of the most common myths surrounding women’s fitness has to do with weight lifting. It’s shocking how many people still claim that women either shouldn’t lift weights at all or should only do so if they want to bulk up (Bulking would be hard for most women to do without serious supplements due things like low testosterone). Science has proven time and time again that when weight lifting is done right, women not only develop lean, toned bodies but also have an overall increase in physical and mental health. Lifting weights can also help with things like loose skin and building up areas like your butt or arms. (Of course, you may still have loose skin, but if you lower your body fat percentage and gain more muscle it can help the appearance of the loose skin. If you have significant amounts of loose skin, surgery may ultimately be the best option.)

If you’ve been struggling to reach your fitness goals and have hit a plateau or simply want to try something new, don’t write off weight lifting. Instead, consider the following.

  1. You’ll Burn More Fat

Studies have shown repeatedly that fat loss is increased when subjects participate in weight lifting. Now, fat loss is different than weight loss. You could very well drop weight but actually be losing muscle, which most people of course do not want. When it comes to weight loss, you want to focus on fat loss. A Penn State study in which three groups of people were tested proved this.

Three groups of dieters either didn’t exercise, exercised with cardio only or exercised with cardio and strength training. The two exercise groups both lost an average of the same weight: 21lbs. However, the group that did weight lifting (strength training) lost almost pure fat whereas the cardio group lost both fat and muscle.

Burning fat is more important than simply droppings lbs. Not only will you be healthier but you’ll also look better. You may already know that muscle is more dense than fat but did you know that muscle takes up about 18% less space than fat? Focus on burning fat and you’ll lose that jiggle. Another fun fact is that weight lifting burns more calories after your workout due to muscle regeneration.

  1. You’ll Lose Weight but Gain Curves

One thing women worry about when losing weight is losing the feminine curves they take pride in. The problem with strict cardio is that your body loses muscle along with fat which can destroy curves and the coveted hourglass figure. Compare female athletes who participate in cardio-heavy sports like marathon running to those who focus more on strength and weight lifting (Think the Williams Sisters). The difference is obvious.

Weight lifting is going to help you destroy fat and replace it with firm, toned muscle that will make any curve-loving woman very pleased with her body.

  1. You’ll Be Happier and Handle Stress Better

It’s common for men to hit the gym when they feel stressed, not so much with women. However, ladies take note. Exercise in general is an incredibly effective way of preventing stress but weight lifting has shown to decrease stress more than other types of exercise. This has to do with blood pressure. High blood pressure from stress is dangerous. Increased muscle means more balanced blood pressure. Those with more muscular bodies are able to lower the blood pressure much quickly than those with little muscle.

When your body can combat stress you’re undoubtedly going to feel much happier and confident. Speaking of happiness, those who regularly practice weight training weekly are less angry and more content with their lives. This has to do with hormones in the body but also the psychological achievement that comes with weight lifting. Men and women alike tend to feel happier when expressing the strength of their bodies.

Last but not least, when you feel less stress and generally feel happier you’re going to be much more productive. Exercise in general has this effect which means if you have a big project with work coming up, lift some weights.

  1. You’ll Sleep Better at Night and Have More Energy During the Day

One very common complaint has to do with not being able to sleep or not having enough energy to get through the day. It isn’t hard to see the correlation between popular energy drinks and the lack of energy many Americans struggle with. Insomnia and general restlessness at night are so common they seem to be a normal problem to have.

Those that regularly incorporate weight lifting into their exercise regimen find that they have an easier time falling asleep at night, stay asleep and overall have more restful sleep. Due to having more restful sleep, these people have more energy during the day.

  1. You May Help to Prevent Serious Health Problems

It’s no secret that those who exercise tend to have less health issues. Some form of regular exercise and body movement is necessary in maintaining a healthy body. Unfortunately some types of strenuous exercise toted as being the healthiest when they can cause more issues in the long run, like extreme cardio and Crossfit workouts for example. Sure, you can participate in both of these example in a healthy fashion, but damage to the joints is common, especially when the muscles supporting you are weak. Regular weight lifting actually prevents this damage.

While cardio like running can wear down bones over years and years, weight lifting can actually help build up the strength of your skeletal system. It’s no secret that bones naturally weaken with age but weight lifting can help keep them as strong as possible. This works towards preventing seriously debilitating problems like osteoarthritis.

You can also boost your cardiovascular system and your heart health through strength training as well. Studies have found that a strength training workout done 3x a week can reduce your chances of heart attack and stroke by 15% and 40% respectively.

  1. You’ll Live Longer

Everyone wants to increase their longevity as much as possible. When you have higher body strength, you reduce the risk of heart disease.

“In 2000, the AHA’s Committee on Exercise, Rehabilitation, and Prevention, Council on Clinical Cardiology published research in the journal Circulation that concluded that when appropriately prescribed and supervised, resistance training has favorable effects on muscular strength and endurance, cardiovascular function, metabolism, coronary risk factors and psychosocial well-being—all of which are factors that affect heart health. Additionally, researchers found that resistance training was beneficial in the prevention and management of other chronic conditions, such as low-back pain, osteoporosis, obesity and weight control, diabetes, and improved physical function in frail and elderly persons. The paper recommended that all healthy individuals should strength train two to three times a week for overall health and to reduce their risk of chronic disease, including heart disease and its related risk factors.” – Source

There is a direct correlation between body strength and cardiovascular health. In fact, according to the CDC approximately 600,000 people die from some type of cardiovascular disease every year. Around 24.5% of those deaths are African Americans. All in all, heart disease is the leading cause of death in America. Preventing heart disease is main focus to living as long, healthy life as possible.

There is no reason women shouldn’t life weights, despite what some so-called experts without credentials/naysayers say. Strength training isn’t just good for the body but also beneficial to a woman’s wellbeing. Where a cardio workout can leave you exhausted, weight lifting can leave you tired yet feeling accomplished. If you haven’t tried weight lifting for whatever reason, give it a try. You won’t be disappointed or have to worry about getting bulky.

Sweet Snacks That Won’t Wreck Your Healthy Eating Plans

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sweet snacks recipes

According to the USDA, the typical American consumes a total of 150 lbs of sugar every year. This includes sugar in everything from candy to condiments. It’s already pretty obvious that sugar, especially heavily processed sugar, isn’t good for our bodies. Sadly, most Americans have a major sweet tooth. One of the most difficult things to give up when you start a new diet are sweet things.

There is a never-ending search for sweet snacks that are low in calories, carbs, fat or whatever you are trying to avoid with your eating habits. The good news is that there are amazing sweet snacks you can make yourself or buy that aren’t going to totally mess up your diet (if you practice moderation) and are healthier options than a candy bar.

Fruit

Most fruit is naturally very sweet when ripe. Berries, melons, citrus and apples are just a few of the wonderful options available depending on the season and the nutrition they contain puts candy bars to shame. Not only is fruit healthy for you but it contains natural sugar that is better than over-processed white sugar (Many fruits like berries have a reasonable glycemic index). Some fruit should still be eaten in moderation due to its high sugar content but overall, but in general eating fruit is a great way to satiate your sweet craving.  Package it as a snack, put it in your green smoothies or eat it how ever you prefer. (Of course, this may not be an option for those of you who are on very low carb diets)

Frozen Greek Yogurt

Froyo is pretty much the perfect delicious alternative to ice cream. Greek yogurt in particular is very rich and healthy for you. Making your own frozen yogurt at home is fun and will definitely take care of your sweet craving.  Practice moderation since many frozen yogurt brands are pretty high in sugar.  Do your research and choose the most natural, low sugar brands.  Also, consider frozen yogurt as a go to on cheat days instead of regular ice cream.

Granola

Granola is not only delicious but also super healthy for you and can be very filling. It makes a great midday snack or a pick-me-up after a workout. The grains in granola help to stabilize your blood sugar due to it’s high fiber content and knock out that sugar craving. Look for brands that are low in sugar and baked instead of fried (check the fat content).  You can also make your own granola and granola bars.

Sorbet

Sorbet is another delicious alternative to ice cream. If you love fruit, you’ll love sorbet. Sorbet is more of a light frozen treat and can be made from nearly anything. It’s also generally dairy-free. Make Your Own: Many store-bought sorbets are pretty high in sugar unlike the following recipes.

Popsicles

Store-bought popsicles are shockingly high in artificial flavors and loaded with sugar. During the summer homemade popsicles are a great way to cool off and get a taste of something sweet, but you can eat them all year round You will need to buy popsicle molds but they are available in most any store like Walmart and are pretty cheap.

Smoothies

Smoothes are super easy to make and can absolutely satisfy a craving for something sweet. All you need is a blender and your imagination. An added health benefit of smoothies is within the blending process itself. When the fruit and other ingredients are pulverized it allows your body to absorb the nutrients and fiber. Smoothies don’t really require a particular recipe but if you’re looking for something new to try, these recipes are delicious and healthy.

Chocolate-Dipped Fruit

One of the simplest yet decadent sweet snacks are chocolate dipped fruits. The trick to making chocolate dipped fruit healthier is swapping sugar-filled milk chocolate for a dark chocolate (70% is a good choice). Dark chocolate takes some getting used to but you’ll find that the more bitter chocolate is delicious when combined with sweet fruit.

Chocolate-dipped strawberries are one of the most popular combinations. Simply melt down your chocolate slowly, in a double-boiler preferably, and wash your strawberries. Use the green of the strawberries to roll the berry in the chocolate. Once covered, you can either leave them like that or add toppings. Set the berries on a sheet of parchment paper and place in the fridge to let the chocolate cool and harden.

Another amazing chocolate and fruit combo are dipped bananas. Bananas are an amazingly healthy fruit that is filled with potassium. To make these, prepare the chocolate the same way. Peel your bananas and cut in half, roll in the chocolate and place on parchment paper. Add toppings if you want, crushed walnuts and granola are especially good, and place in the freezer until hardened.

As more Americans become aware of their health and the dangers of high sugar many food companies now have sugar-free lines of their products. While you can find diet-friendly sweet snacks in stores they usually instead have artificial sugar products so shop carefully. Homemade sweet snacks are fun to make and even more fun to taste test.

5 Reasons Why Quick Weight Loss Can Be Unhealthy

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quick weight loss

We’ve slowly been programed as humans to want results as quickly as possible. If we’re hungry, we go to a fast food joint. If we have a question, we use are smartphones to Google it. Americans live in an age where patience isn’t very common and many people try to take the easiest way possible. It’s no different when it comes to weight loss.

One of the most searched terms on Google has to do with fast weight loss. Usually someone is unhappy with how they look or feel and immediately wants to change it. This might work well for some things but can be outright dangerous for your health when it comes to losing weight.

The Search for the Fastest Results

Despite having an incredibly high percentage of obesity, America is obsessed with image. The media has given the vast majority of the population a skewed view of what beauty is. Women more than anyone are affected by this when it comes to media and images of “perfection” pushed on us. The pressure to be thin, have specific type of curvy shape or to fit into a certain dress size, is often the driving force in losing weight. This is where things take a bad turn.

When aesthetics are the main reasoning for losing weight, the health aspect of it is overlooked. Others might even think that being smaller = being healthy so therefore getting the pounds off as quickly as possible is in their best interest. This mindset is further promoted by the products manufacturers push towards consumers.

Main Questionable Culprits of Quick Weight Loss

  • Diet Pills: We’ve all seen the commercials and ads for certain diet pills that promise quick weight loss. Not only do these pills rarely work as well as they do for the people they use in ads, you will often end up relying on them for a continued amount of time weight loss. Even after losing weight on prescription pills, many users gain back the weight when they stop taking them.
  • Fat-Burning Supplements: These supplements fall into the same category of diet pills but may come in a powered form instead. They are equally dangerous and the effects may be short lived if you don’t change your eating habits and lifestyle.
  • Unhealthy Cleanses: Over the past few years a cleansing fad has once again become popular. These cleanses, often lasting a long time and involving only a liquid diet, are toted as being a detoxifier for your body. While there might be truth to that, there is no doubt that cleanses which last days or weeks can cause you to lose weight too quickly.  The best cleanses are those that put an emphasis on eating whole, fiber rich foods for a limited amount of time (less than 14 days). No powders or pills needed.
  • Low Calorie Diets: Low calorie diets are exactly what you’d assume. Many are 1000-500 calories a day. These diets often include heavy liquids, sometimes drops and not much solid food. So-called starvation diets have been around for a long time and you’d assume people would know they aren’t healthy, but alas, they promise fast weight loss so they are still popular.  The main issue:  You can’t eat this way permanently and when you eventually add the calories back in, it’s very hard to keep the weight from coming back.

There are other options that causes unhealthy quick weight loss to be aware of but there are too many to name. If you ever come across a diet, supplement or program that promises quick weight loss without a change in diet or exercise, use caution. That promise is one the biggest red flags to look out for.

5 Reasons Why Quick Weight Loss Can Be Dangerous

There are many potential dangers of losing weight quickly. Here are just a few serious ones.

  1. It Increases The Likelihood of Developing Osteoporosis

Osteoporosis doesn’t just occur in elderly people. Quick weight loss due to an unhealthy diet will zap your body of the vitamin D and calcium it needs to keep your skeletal system strong. The scary thing about this condition is that it doesn’t often show symptoms until something goes wrong, like a broken bone. Due to this, many people who think they are healthy from dropping weight fast will never know they’ve permanently damaged their bodies unless they have a bone density test.  There are a number of other nutrients that you can be lacking of on fad diets, so this is just one example.

  1. It Stresses Out Your Heart, Increasing the Risk of Heart Disease

Heart disease is the number one killer of Americans. Hundreds of thousands of people have heart conditions that lead to heart attack and stroke every year. Protecting your heart’s health should be a priority. Rapid weight loss stresses your heart, even if you are losing a lot of fat. The heart is a muscle which needs to adjust to a changing body and often heart issues occur when people lose weight too quickly. Blood pressure will change and you can develop heart arrhythmia or palpitations. These problems can lead to outright heart failure.

  1. Your Overall Health Will Diminish Quickly

Aside from skeletal fragility and heart problems, severe weight loss causes other health problems that might seem insignificant but eventually add up to spell trouble. A common effect of rapid weight loss is dehydration. Dehydration can cause a myriad of health issues like migraines, constipation and dizziness. It also causes gallstones to form.

Malnutrition causes overall imbalances in your body, such as your electrolytes, which aggravate other health problems. Malnutrition also causes fatigue, muscle loss, missed menstrual cycles and possibly mental issues like depression, anger, sadness, etc as your body goes into survival mode.

  1. Your Body Will Lose Muscle along with Fat

Not many people realize that quick weight loss doesn’t just destroy fat, it destroys muscle. This happens when the body is deprived of a healthy diet. It turn survival mode on and in an effort to stay alive your body will break down your muscle and eventually your organs. Protein is important in any diet and not consuming a recommended percentage is dangerous. When this muscle is destroyed it’s nearly impossible to get back. Often after severe weight loss the weight gained back will be in fat, not muscle, since the body will want to build up its fat stores for survival.

  1. You’re In All Likelihood Going to Gain It Back

The harsh truth about dangerously rapid weight loss is that it isn’t a permanent solution. Healthy weight loss in of itself is difficult to maintain. Starving yourself or using the newest diet pill may cause you to lose weight more quickly but you’re probably going to stop whatever regimen you’re following. This is especially true when it comes to diets. Studies have shown time and time again that dieters put on a very restrictive diet generally end up giving up, bingeing and regaining the lost weight. Often times gaining more weight than they lost in the first place.

There is nothing wrong with losing weight if you are overweight or just want to lose 5-10 pounds. For many, weight loss helps prevent disease, you’ll feel happy and lead a longer life. This is only true if you following a safe weight loss regimen. Generally losing 1-3 lbs per week is what most doctors deem safe (depending on how overweight you are and your overall health). More than this is usually normal in the beginning, especially if you’re losing water weight, but if it’s prolonged you might have a problem with your diet. While instant gratification is a wonderful thing, it just isn’t possibly when it comes to your health. Take your time, consult with your doctor (and a dietician or nutrition expert if you can) before drastically changing your eating habits or getting started on a serious workout plan. Your body will thank you.

8 Time Saving Workout Tips

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tips workout save timeOne of the most common excuses you hear when it comes to not exercising is, “I just don’t have the time”. In reality, the average person has enough time to get some exercise during the week. In fact, the typical American spends around 3 hours a day in front of a television…so there is free time available to be turned into workout time for most people. If you’re committed to improving your health through exercise but are a super busy person, don’t fret. There are a few different tips and tricks you can use to not only find more time to exercise but also to help your workout go by more quickly.

  • Opt Out of a Gym and Work Out at Home

Probably one of the most common tips would be to avoid the gym altogether and workout at home. With the huge number of DVDs and online resources for at-home workouts, regardless of what you’re interested in you’ll be able to find something that will be just as challenging as any class. Going to a gym has many benefits but saving you time may not be one of them.  By the Way, you can also save some money with this tip.

  • If You Choose to Workout at a Gym, Go When It Isn’t Busy

Some people enjoy the whole atmosphere of a gym or maybe they participate in some training, weight lifting for example, that they don’t have the equipment for at home. If this is you, try to hit the gym at times when it isn’t likely to be busy. Depending on your work schedule, you could go during lunch or even at night. If your gym really is just plain busy, you might want to try another one.

  • Stretch Before Heading to the Gym

Here is one tip that many people don’t consider. We all know warming up is important and shouldn’t be skipped. Stretching and warming up before going into the gym means you can get straight to the machines. This is especially helpful if you frequent a particularly busy gym.  Parking a block or two away from your gym also can kick start your warm up time if you walk briskly.

  • Sneak In Workouts In Your Office

A typical 40-hour workweek for most people involves a whole lot of sitting at a desk. Too much sitting has proven to lead to serious health problems and greatly decrease longevity. An office seems like an unlikely place to get a workout but don’t be fooled. Aside from going on a walk during your break, there are other ways to sneak in workouts.

Here is a link to 33 different ways to get your heart pumping when confined to an office. If you are worried about a bad reaction from your boss, here are a few ideas for more subtle ways to get some exercise. As a bonus, not only do these little in-office exercises cut down on your workout time but they also boost productivity at work.

  • Buy Workout Gear That Doubles as Casual Wear

Whether you have to run back to the office, have errands to run or promised to catch up with a friend at lunch, dingy sweatpants and your old holey t-shirt pretty much guarantee you’ll have to spend time changing your clothes in the locker room at your gym. Rather than dealing with this, invest is a great sports bra and some pants and shirts that look cute. Of course you’ll want to change your outfit if you get super sweaty, so this tip is great if you just got your heart pumping a bit and will be home in a few hours to shower anyways.

  • Keep an Organized Gym Bag

Locker rooms in gyms can be chaotic. Having an organized bag means you’ll know where everything is and you’ll save precious time searching through a duffel for something as simple as a headband. Make sure necessities like your perfume and deodorant are in an easily accessible pocket. If you have something to do after your workout you’ll want to have a makeup kit to either touchup or completely redo your face after you’ve showered.

  • Take a short shower depending on how hard you worked out.

Unless you are a clean freak or completed a seriously sweaty workout, you can really save time by taking shorter showers at the gym. An easy to moderate workout that gets you hot doesn’t usually require a full, long shower. Also, make sure you have a clinical strength deodorant, a great smelling fragrance and a dry shampoo if you are worried about sweaty hair.

Washing your hair can really be a time killer for women with relaxed hair as you can’t usually just wash and go very quickly. Instead put your hair up out of your face in a cute updo and use a headband. After the workout take it down and use some dry shampoo to freshen up your do (dry shampoo works for natural and relaxed hair).

  • Choose a More Intense (and Effective) Training Regimen

Sometimes the easiest and sometimes least obvious way to save time on workout out is to change how you are exercising. An hour on a treadmill might be effective, but there are shorter workouts that can be just as effective. That fast jogging on a treadmill could actually be ineffective compared to a high-intensity (HIIT) 20 or 30 minute workout.

High-intensity exercise regimens include supersets, circuit training and multitasking. Here are a few resources for workouts that are short on time but serious when it comes to results

Working out doesn’t require hours of your time every day. It’s recommended to get at least 30 minutes of exercise 3 times a week. Even for the busiest person that should be completely doable. Don’t forget that working out at home can really save time. If you haven’t tried it yet, invest in some equipment and give it a go. You just might prefer it over the gym.

What is Carb Cycling and How Can it Help You Lose Weight?

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Carb cycling is the foundation for a variety of eating plans which alternate between high-carb and low-carb meals. Day to day carb cycling is usually broken down into four different levels.  For this article we will call them Easy, Classic, Turbo, and Fit.  Carb cycling routines can be adjusted to cater to individual fitness and nutrition goals, but the foundation is low carb eating. More people are taking advantage of the benefits of carb cycling due to its flexibility, compared to more struck low carb/no carb plans that can lead to serious craving and yo yo dieting. Depending on the Carb Cycling program you choose (there are several programs online and books available), this way of eating even allows days where you can reward yourself with your favorite foods without jeopardizing your progress (it’s encouraged to benefit your metabolism and keep you from going into starvation mode. With the perfect blend of healthy meals and a little indulgence, many experience some notable weight loss with carb cycling.

Carb Cycling Basics
Even with the slight variations between each meal plan, there are a few basics that remain the same in most carb cycling plans. Each day, you’ll eat at least five meals over the course of the day. The size of the meal will of course vary (some could be more of a snack). This number has been researched and proven effective because it helps keep your metabolism healthy and blood sugar levels normal. Your eating overall will either be high carb, low carb, or in some plans no carb.

You’ll eat your first meal within 30 minutes of waking up. Each carb cycling breakfast is high in protein and whole carbohydrates. After your first meal, you’ll space the remaining meals 3 hours apart from each other. Depending on your plan, and what day you’re scheduled to follow, these meals will either be high-carb or low-carb combinations. Drink wise, water will be your main beverage and is very important to healthy weight loss and metabolism.

carbcyclingWhether you’re an expert in nutrition, or you’re just beginning, you can still reap the benefits of carb cycling. There are many services online that will provide you with free daily meal plans and buying guides. Here are some examples:

Working With Your Body

This plan utilizes 3 crucial components to weight loss. Each carb cycling routine provides the body with the ideal combination of protein, healthy fats, and carbs. Protein is necessary for building muscle mass and burning calories. Unsaturated fats assist in developing healthy eyes and a strong brain. They keep your energy high, which means you won’t feel weak or tired while carb cycling. Lastly, they help build a solid protection from heart disease, stroke, and even depression. Carbs fuel your muscles and organs. They can be consumed in healthy sources such as fruit and vegetables and non-healthy sources such as cake and processed food.  Of course you want to focus on the healthy sources, but because you can have high carb days, you can enjoy some indulgence of the sugary variety.

The Easy Cycle

This is geared toward those people who have a hard time giving up fattening comfort foods. With this plan, every other day it’s ok to eat your favorite foods. Pizza and ice cream are all acceptable during your high carb moments and your low carb days will follow healthier guidelines. Although this plan is extremely flexible, you’ll still be bound by the basic rules of carb cycling.

The Classic Cycle

The Classic Cycle is one step above the Easy Cycle. It requires a bit more discipline but is still a common introduction to carb cycling. The Easy Cycle gives you the option to eat a high-carb reward meal every other day where the Classic Cycle only allows a satisfying reward meal once per week. The ability to indulge in some of your favorite foods makes this plan less daunting than the usual diet.

The Turbo Cycle

If you’re looking to lose weight quickly, the Turbo Cycle is the plan to choose. Rather than alternating between high and low carbs every other day, this option pairs two strict low-carb days for every high carb day (2 on, 2 off). Your body will double the days its burning fat and your high-carb reward day will replenish your reserves.  The high carb days are not full of junk and you can’t eat anything you want, but they are higher in carbs.

The Fit Cycle

Great for athletes and active individuals, the fit cycle gives you’re the nutrients you need to continue to excel in your athletic endeavors. This eating plan only incorporates two very low-carb days each week. The increase in protein and glycogen from the additional high-carb days creates an insulin sensitivity that soaks more carbs into your muscles. During your training or workouts, you’ll burn off those carbs rather than storing them as fat.

Having a good carb cycling plan is the key to the success of this method of weight loss.  You need to do your research before trying this kind of plan.  It can be empowering decision that seamlessly blends with every lifestyle, but it can be a challenge because you will have to plan out your meals and be very aware of what you’re eating. Being in control of your meal choices and satisfying your cravings with rewards puts you in control and gives you an emotional, mental, physical, and spiritual boost. No matter where you’re beginning, a clear and precise plan can give you results that serve as motivation and confidence to advance your weight loss goals. This is greater than a diet, it’s a complete improvement on your lifestyle through really paying attention to your eating habits.  Even if you find that carb cycling is not for you, you will have PAID ATTENTION to what you are eating and THAT is key to weight loss. You’ll become more educated and informed, and that is key to getting lasting results.

Lesson 6: What I See in the Mirror

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mirror lesson weight lossLesson #6: Today’s weight loss lesson is super simple, but also very powerful. You will need a mirror for this challenge, preferably a full length mirror (use what you have if you don’t have a long one).  You’ll also need pen and paper.

Lesson 1 | Lesson 2 | Lesson 3 | Lesson 4 | Lesson 5

Stand in front of your mirror and look at yourself for at least 60 seconds.  Take up to 3 minutes to really stare at what you see and take it all in.  Don’t censor your thoughts, just let the assumptions, thoughts and emotions flow.  Don’t judge what you are thinking or feeling.

Part 1 – Write down the answers to these questions. Write whatever comes to mind and is your truth.  No judgement.

  1. When I look at my face I feel ________, because ________.
  2. When I look at my body I feel ________, because ________.
  3. When I consider the shape of my body I feel _________, because________.
  4. I think that my body is _____________. (use 1-3 words to complete this sentence)

Part 2 – Consider what you like and don’t like about your body.  Write down 5 things you like and up to 5 things you would like to change.

Part 3 –  Ask yourself whether the things you would like to change realistic and why or why not?  I want you to have a dialogue with yourself about the reasons you want or need to change.  Are you being truthful.  Are you being hurtful to yourself.  Can you actually accept some of the things you want to change as good or unique.

Part 4 – How do you feel now?  Do you feel down and deflated?  Do you feel enlightened? Do you feel motivated?  Do you feel proud of yourself?  Do you feel healthy?  It is time to review your answers and decide on your next action.

  • Think about how you would like to feel about your body?
  • If you are feeling down about the way you look, you have to decide what the true source of those feelings are?  Did someone tell you that you’re too fat or not attractive, or is that feeling coming from you.  If you don’t like things about the way you look, and it’ can’t be changed how will you find happiness.
  • If you are happy with the way you look but know you could be healthier, what are your next steps?  What actions are you willing to take?
  • What positive action can you take today?  If you love your body, take actions that will make it healthier and keep it healthy.  If you want to change some things, start brainstorming about the actions you can take.

We have to be real with ourselves about how we feel about our bodies.  Our body is our temple and we have to show it love.  Love may be positive change.  Love may be accepting that you will not be a size 2.  Love may be leaving alcohol, soda and fast food alone.  Love could be walking for 20 minutes a day or training for a marathon. You have to find out what love is for you.