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Extreme Makeover Weight Loss Edition: We got a Tweet from Chris Powell

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Ladies, we got a Tweet from Trainer Chris Powell last night!! I tweeted him earlier to say we are chatting live on Facebook about the newest episode of  ABC’s Extreme Makeover: Weight Loss Edition. YAY!  Last night’s episode dealt with the weight loss journey of Alyssa, a 22 year old who was dealing with the trauma of her mother’s death and an eating disorder.

It was a very emotional episode indeed. Here is what some of the BWLW Ladies had to say:

  • Kristi: I love Chris! He is so motivational and deals with the emotional bondage. I love his approach…it’s healing.
  • W. Nicole:  They should add some counseling into the show. Between the traumatic life events sometimes and the dramatic life change im sure it would be very useful
  • Tonya: Wish I had a daily trainer gratis!
  • Andrea: Glad that they are taking her disorder seriously and taking the pressure off of her meeting a number goal.
  • Shanna: A common thread in this show and for many people is the connection between weight and trauma.

If you haven’t already, make sure you follow us on Twitter: @blackweightloss
Didn’t see the episode?  Here’s the video from Hulu…

Hidden Sugars – The Many Names of Processed Sugar

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Processed, refined sugars go by different names – names you might not recognize as being processed sugar. It’s very easy for someone who is not familiar with all the hidden names of sugar to erroneously consume large amounts of the stuff. So, if you’re trying to eliminate processed sugars from your diet – or at least limit the amount you eat – you need to learn all the names sugar goes by.

sugarWhat’s in a Name? The Hidden Names of Processed Sugar

There are literally dozens of names for sugar. Some are quite obvious such as corn syrup, brown sugar, date sugar, cane sugar, beet sugar, or anything else that ends in “sugar.” However, spotting other sources of hidden sugar can be quite tricky. A good rule of thumb is to eliminate anything that has sugar and syrup in the title as well as anything ending in “ose” like glucose, dextrose, fructose, and sucrose. Following are some of the ones that aren’t so apparent:

  • Diastatic Malt
  • Ethyl Maltol
  • Fruit Juice
  • Corn Sweetner
  • Maltose
  • Mannitol
  • Molasses
  • Sorbitol
  • Cane Juice
  • Evaporated Cane Juice
  • Fruit Juice Concentrate
  • Barley Malt
  • Maltodextrin
  • Caramel
  • Treacle
  • Sucanat
  • Rapadura
  • Jaggery
  • Panela
  • Monk Fruit
  • Rice Syrup or Brown Rice Syrup

Why Processed Sugars are Bad

A diet high in processed sugars can lead to weight gain and other health issues. Not only is sugar nothing more than empty calories it can cause fat deposits to form in the liver, raise blood cholesterol, contribute to insulin resistance, increases your risk for diseases – and it’s addictive. Consuming sugar can also cause spikes in blood sugar, which can cause you to feel hungry and crave more sugary foods.

Tips for Avoiding Processed Sugars

While it is difficult to avoid all processed sugars, there are things you can do to greatly reduce the amount of sugar you eat. In addition to making wise, healthy choices, you can eliminate much of the sugar in your diet by doing the following:

  • Read Labels – Now that you’re armed with the knowledge of all the hidden names of sugar, you can properly read ingredient labels, spot hidden sugars, and avoid purchasing foods that contain them. Become a label-reading junkie. Do not put anything in your cart that you have not properly vetted for processed sugar.
  • Don’t Eat Packaged Foods – It’s as simple as that. If it’s in a package, avoid it. You can bet there are processed sugars in any packaged convenience food that you might pick up. Instead, eat fresh foods. Hint: most fresh foods are found along the four outside walls of the grocery store.
  • No Sugary Drinks – Much of the sugar that Americans consume comes in the form of sodas and other sugary drinks. Replace your sugar-filled drinks with water to avoid eating excess sugar.

As you can see, avoiding processed sugars can be tricky. However, you can do it with a little knowledge, pre-planning, and will power. Once you reduce the amount of sugar you eat, you will start to crave it less, which will make the task of avoiding sugar easier than you ever thought possible.

6 Reasons You Should Avoid Non-Prescription Diet Pills

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Losing weight is hard work it’s no surprise that people turn to diet pills. Creating menus, counting calories, and exercising all take a great deal of effort and require a lifestyle change – something that’s not easy to accomplish. To make matters worse, the weight comes off very slowly even when you’re doing everything right.

diet drugsIt’s no wonder that most people dream and search for a magic pill that will either require them to do less work or make the weight come off faster. You can’t really blame them for trying, but are over-the-counter diet pills the answer? Hardly! In fact, some non-prescription pills can be quite dangerous. Look at the following 6 reasons to avoid diet pills:

  1. Not Proven Safe – Most over-the-counter diet products have not been tested adequately and are not regulated by the FDA. Basically, you’re taking a gamble each time you ingest a non-prescription diet pill. At best, you will have no adverse reaction to the supplement. However, the worst-case scenarios can be quite devastating; some people have died as the direct result of taking diet pills.
  2. Most Are Not Effective – Diet pill manufacturers always seem to slip under the radar. They make exaggerated claims as to the effectiveness of their products with little or no evidence to back it up. You can liken it to the peddlers that sold elixirs, potions, and magic tonics during the post Civil War era – A lot of diet pills amount to nothing more than a bunch of hocus pocus.
  3. Dangerous Ingredients – Many diet pills contain copious amounts of caffeine and diuretics. While these ingredients are usually safe in small amounts, they can cause dehydration, heart palpitations, and electrolyte imbalances when taken in large amounts. In some cases, people have suffered from heart-related complications due to diet-pill ingredients.
  4. Encourage Unhealthy Weight-Loss Tactics – Most diet pills come with a diet plan. Some encourage unhealthy behaviors such as dramatically cutting calories. For example, I’ve seen directions for some hCG diets that encourage women to drop to a meager 500 calories which is well below the starvation threshold.
  5. Side Effects – Many pills have appetite-suppression properties. These pills have been linked to serious health conditions such as heart attack and stroke, high blood pressure, anxiety, and nervous behavior. Other side effects associated with diet pills include gastrointestinal symptoms, dehydration, and possible addiction.
  6. All-Natural Does Not Mean Safe – A lot of people think that a product is safe if it’s considered all natural. However, there’s no evidence to suggest that all-natural products are any safer than manmade products. Additionally, many pills that are advertised as being all natural contain chemicals in addition to natural ingredients.

In light of the problems and risks associated with over-the-counter weight-loss supplements, they are hardly a healthy option for dieters. When you combine the risks with the fact that most of them do not provide any benefits or enhance weight loss, it becomes clear that the best way to lose weight is through proper diet and exercise.

Raspberry Ketones: Are They Just a Diet Fad?

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Most of what your body needs to be healthy can be found in nature. From wholesome, organic foods to herbal and vitamin supplements, the earth supplies virtually everything you need to survive and stay well. So, it’s safe to assume that some natural ingredients possess healing qualities unmatched by man-made chemicals. However, some herbal supplements, while safe, do little to improve your overall well being.

raspberry ketoneRaspberry Ketones are derived from the ingredient in raspberries that give them their smell. Found in very small amounts in each raspberry, ketones are extracted and combined to create the natural supplement of the same name. Many medical and weight-loss specialists have proclaimed that raspberry ketones are capable of dramatically enhancing weight-loss efforts.

Weight Loss and Health Benefits of Raspberry Ketones

Proposed benefits of raspberry ketones include increasing lean body mass, treating hair loss, enhancing weight loss, and fighting obesity. As with most natural supplements, the results and opinions surrounding raspberry ketones are mixed. While the supplement has attracted some medical support from famous health experts such as Dr. Oz, it has attracted just as many critics, leaving many to wonder if raspberry ketones are the real thing or just another fad.

The Science behind the Hype

How do raspberry ketones work? According to experts, raspberry ketones regulate the hormone adiponectin – a hormone which is in small supply in overweight and obese individuals. Increasing adiponectin has shown to have a positive effect on insulin levels. All of these chemical changes within the body are thought to improve metabolism, the rate at which the body burns and uses calories.

Raspberry ketone supplements have been around for decades without much attention being given to them. However, recent studies have shown that mice lost a great deal of weight when given the supplement in high doses. Prior studies used smaller amounts of raspberry ketones and were found to be inconclusive.

Side Effects and Drawbacks Associated with Raspberry Ketones

Although raspberry ketones are considered safe by the FDA, they have never been used in any human trials. It’s rated GRAS (generally recognized as safe) and the FDA doesn’t recognize the weight loss claims.  Therefore, their effectiveness and safety have not been tested in people. Some evidence also shows that raspberry ketones are chemically related to a stimulant that can cause shakiness, high blood pressure, and accelerated heart rate. Bottom line: There’s not enough information to make a conclusive decision as to the effectiveness or safety of this dietary supplement.

As with all weight-loss regimens, medical professionals recommend eating a balanced diet and exercising regularly to facilitate weight loss even while taking raspberry ketones. While the effectiveness of raspberry ketones remains unproven, medical professionals do agree on one thing: You must eat less and exercise more to lose weight.  Please do not take any natural supplement without checking with your medical professional of choice.

How Do You Know How Many Calories You Need to Eat to Lose Weight?

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How much to eat to lose weightNo matter how many different ways people try to lose weight – from drinking gallons of ice water to wrapping themselves in plastic wrap – success comes down to two factors: calories consumed and calories burned. In order to lose weight, you must consume fewer calories than your body uses each day to shave off a little bit of weight each week.  Sure, there are other factors like your health, exercise, etc, but when it comes to food…this is the KEY!  It’s not rocket science. In fact, the concept is quite simple. However, individuals have different calorie requirements, which can make it tricky to figure out your magic number for weight loss.

Step 1 – How to Calculate Calories for Weight Loss

One way to figure out how many calories you need to consume for successful weight loss, use the Percent Rule. Figure out how many calories you currently consume each day – be honest. Use a site like Calorie King or My Fitness Pal and look up the calorie counts.  Take that number and multiply it by 10% – 20% to find out how many calories to shave from your diet daily (the percentage would depend on your needs). For example, if you consume 1,800 calories a day and you use 20%, you would need to eat 360 fewer calories each day or 1,440 fewer calories per week.

You need to know your calorie maintenance number (how many calories are keeping you at your current weight) and your calorie deficit goal (your maintenance number – 20%). If you keep eating the amount of calories that it takes to maintain your weight…how will you lose weight?

As you lose weight, you can re-adjust this number because the maintenance number will be smaller.   Slowly you can reduce or change your calorie intake. I suggest you adjust for every 5-10 pounds of weight loss as well as goals like muscle gain.

There are 3,500 calories in each pound of fat, meaning you must lose 3,500 through exercise or cutting calories in order to lose a pound. As you can see from the above equation, it’s very difficult to lose a pound a week through diet alone. For this reason, a combination of diet and exercise works best.

“Why a Percentage Based Deficit Makes The Most Sense”
This table info is quoted from acaloriecounter.com
Sample Calorie Maintenance Levels 20% Caloric Deficit
2000 calories per day 400 calories below maintenance.
(1600 calories per day)
3000 calories per day 600 calories below maintenance.
(2400 calories per day)
4000 calories per day 800 calories below maintenance.
(3200 calories per day)

There are other methods of determining who much you should eat per day, like counting macros or Weight Watchers’ point system, but starting with calories is the easiest for most people.

Step 2 – Don’t forget Carbs, Fats and Protein

For better results, you should also have a goal in mind in terms of carbs, fats and protein.  You may also want to think about how many sugar or fiber carbs you eat as well.  Here are some sites with calculators that can help you make some decisions.
www.freedieting.com
www.myfitnesspal.com
www.sparkpeople.com

Examples of nutrient splits: these are just examples…
Very Common: 30-50% carbs 25-35% protein 25-35% fat
High carb: 50% carbs 35% protein 15% fat
Low Carb: 20% carbs 35% fat 45% protein
High Fat Low Carb/Keto: 15% carb 55% fat 30% protein

How Many Calories for Weight Maintenance?

Let’s say you’ve already met your weight-loss goal or you merely want to change your lifestyle and eating habits in order to prevent future weight gain. How many calories should you eat? While there are numerous complicated calculators and formulas that will help you arrive at the perfect number of calories for weight maintenance, it’s impossible for a mathematic equation to factor in all of your individual traits and factors that affect the amount of calories you need to consume. The best way to find your maintenance number is to pay attention and track your calories (food journal). Strive to eat the same amount of calories each day and weigh yourself each week. If the number on the scale changes, adjust your calories accordingly.  Be honest with yourself.  If you are willing to own up to cheat meals and off the mark eating, your will easily see how eating badly can affect you being able to maintain weight loss.

Calories: How Low Is Too Low? 

If you eat too few calories, you metabolic processes could slow down, resulting in a sluggish or slow metabolism and less energy.  Most adult women should never consume fewer than 1,100 calories per day, unless they are under a doctor’s care. Even 1200 is too few calories for many people, especially if they are exercising. Doing so can wreak havoc on your body and will result in significant weight gain once you lift the caloric restriction.

To lose weight, focus on consuming fewer calories than your body burns and eating a balanced diet. You can do this through a combination of eating fewer calories and increasing your activity level in an effort to burn more calories. Pay attention to what you are eating so that you’re not getting all carbs and no protein or all protein and no healthy fats. Be smart about any changes you make and talk with you doctor and/or a nutritionist to make sure that your choices are truly healthy. Don’t make huge, sudden drastic changes and huge cuts to the amount of food you’re eating in an effort to starve off the pounds. Balance is key to healthy and successful weight loss.

Your Metabolism Likes Food: How Not Eating Is Keeping You Fat

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metabolismYou go on a diet, restricting your caloric intake drastically. What happens? At first, you lose a lot of weight; it seems like things are going in the right direction. Suddenly, though, you reach a plateau. You become discouraged, start eating again, and end up putting the weight back on plus a few extra pounds. Why? This phenomenon is all due to your metabolism. When you severely restrict your calories, it slows, resulting in fewer calories burned in a day.

Metabolism: Your Fat-Burning Friend

At its most basic, metabolism refers to the rate of speed at which your body breaks down food and uses it as energy. Each unit of energy is measured as a calorie. On average, it takes approximately 2,000 calories to fuel a human body. However, a more active person will require more calories and a less active person fewer calories.

Your metabolism determines how many calories are burned for each activity. While you may only burn a hundred calories performing an activity, someone else might burn twice that amount doing the same activity. It all comes down to your metabolism. As you can imagine, a faster metabolism is desired when it comes to losing and maintaining weight, but many people accidently stall their metabolism, resulting in fewer calories burned per activity or function.

How Not Eating Slows Your Metabolism

Your metabolism is designed to speed up in times of excess abundance and slow down during times when there’s little food. Throughout history when food was scarce, metabolism helped people survive famine. Although there’s little use for this gas and brake system in today’s world of abundance, metabolism still works the same. When you consume fewer calories than your body needs to perform basic biological functions – about 1200 calories for women – your metabolism will slow or stall.

How Many Calories Should You Consume?

“The Ideal Daily Caloric Deficit: 20% below maintenance level per day.  What this means is, whatever your daily calorie maintenance level is, you should be about 20% below it each day. Here’s an example…

Let’s say some person (male or female) had a daily calorie maintenance level of 2500 calories. They’d first figure out that 20% of 2500 is 500 (2500 x 0.20 = 500). This means they should create a caloric deficit of 500 calories each day. In this example, that would mean eating 2000 calories per day.” – A Calorie Counter

The key to successful weight loss is to take in fewer calories than you burn without dropping below the level that will trigger your metabolism, resulting in a slow down. You want to figure out what the correct calorie deficit is for YOU.  While this number is different for different people, most people need an average of 2,000 calories per day. However, many people consume as many as 3,000 or 4,000 calories per day which explains the weight crisis in this country.

One issue I see all the time, is when women don’t take the time to figure out how many calories they were consuming before they start reducing.  For example, for some ladies, going from regularly eating 3000 calories per day down to 1200 all of a sudden can be too drastic and your metabolism could slow.  I suggest that you do a food diary for a week to find out how much you’ve been eating on average.  Then, decrease that number by 500 calories at a time to start.  Later, decide how many more calories you need to reduce on a weekly or monthly basis and and don’t drop below 1200 calories in a day.

To lose or maintain your weight without stalling your metabolism, you need to figure out how many calories your body requires. There are numerous charts that will give you this number. Simply choose your weight, height, and activity level to find your caloric intake amount for weight maintenance and weight loss.

Remember, there’s a golden range for weight loss. If you drop too low, you will slow your metabolism and not lose weight – plateau. For successful weight loss and a speedy metabolism, consume slightly fewer calories than is recommended for your body and activity level. Exercise is also important. Not only does it burn calories, it helps speed up your metabolism.

While skipping a meal here or there isn’t going to break your metabolism completely, it’s a good idea to eat small, frequent meals. Not only does this help your metabolism, it keeps you from feeling hungry which will help you fight off cravings and binges.

Liver Health: Benefits of Milk Thistle

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milk thistleI recently posted an article all about how the liver is related to weight loss and a healthy metabolism.  Knowing whether you have a healthy liver is important to your weight loss efforts because of it’s role in breaking down fats and processing toxins.  One of the things I’ve always heard was good for liver health is Milk Thistle.  I wanted to do some research and give you more info on the benefits of this herb.

An alternative herbal supplement, milk thistle is a plant found in the Mediterranean region. When the leaves of this plant are crushed, a milky white liquid oozes out, hence the name milk thistle. Most of the benefits derived from this plant come from a chemical called silymarin which is extracted from the seeds. This active ingredient found in milk thistle herbal supplements is believed to combat a number of conditions affecting the liver including cirrhosis, hepatitis, cancer, and liver poisoning.

Liver Benefits of Milk Thistle

Silymarin possesses antioxidant and anti-inflammatory properties which are thought to help the liver repair itself and grow new cells. The following are some benefits associated with this supplement:

  • Cirrhosis – Numerous studies have shown that milk thistle can improve liver function and stave off death in cases of liver cirrhosis and liver damage due to alcoholism. However, some studies have been inconclusive, leaving most in the medical community yearning for more studies into the effectiveness of milk thistle.
  • Hepatitis – The anti-inflammatory properties of milk thistle have helped hepatitis patients – particularly those with hepatitis C – improve their liver function and reduce inflammation. In one study, slightly less than half of all participants were able to reduce their viral hepatitis to undetectable numbers.
  • Cancer – Laboratory studies with cancer cells have shown some promise. During research, it has been found that silymarin appears to prevent cancer cells from reproducing, shorten their lifespan, and reduce the blood supply to tumors. However, there have been no reputable human trials performed as to the effectiveness of milk thistle when it comes to treating cancer in the body.
  • Poisoning – The liver is a giant sponge, filtering hazards and toxins from the body. In cases of poisoning, the liver can become damaged, resulting in death. Silymarin has been used in cases of deathcap mushroom poisoning as an antidote. Studies in animals have shown that milk thistle can counteract the effect of this toxic mushroom if administered within just a few short minutes of ingestion. If administered within the first day, it can reduce the risk of liver damage and death.

Milk thistle has been shown to offer other benefits not related to the liver including menopause, high cholesterol, and diabetes. In most cases, however, the effectiveness of milk thistle has not been studied and researched effectively, resulting in mixed results. While medical trials and laboratory testing show a great deal of promise, more research is needed.

While the effectiveness of milk thistle might be debatable at this point, the safety of this alternative supplement is not. Salymarin has been found to be safe when taken as a daily supplement over a long period of time.  Consult with your doctor or health professional of choice before starting any regular use of an herb supplement like milk thistle.  You never know when you may have an allergic or adverse reaction to an herb or natural supplement or if it will react to other medications.  Better safe than sorry.

3 Pros and 3 Cons of Low-Carb Diets

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low carb chicken veggiesLow-carb diets arrived on the scene in the early 1970s with the introduction of the Atkins diet. While time has shown that this restrictive eating style poses numerous health risks and only a few benefits, newer versions of the low-carb diet – less restrictive ones – are still extremely popular among those hoping to shed a few pounds.  Many of the newer, more balanced plans are more healthy than the original Atkins plan.  Diets such as the Zone and the South Beach diet are some of the more popular ones.

3 Pros of a Low-Carb Diet

Most modern low-carb diets do not restrict carbohydrate consumption as severely as the Atkins diet, making them a healthier option. Even if you don’t wish to follow a low-carb diet, many trainers and nutritionists will still encourage you to eat fewer carbs along your path to weight loss. Here’s why:

  1. Feel Full – When you cut carbohydrates, you naturally eat more protein. Your body takes longer to break down proteins than it does carbohydrates. You can liken it to placing gasoline in a fire versus additional firewood. The gas – carbohydrates – burns away quickly, but the firewood – protein – remains in the belly of the fire much longer. All of this causes you to feel full longer after a meal containing lots of protein and a small amount of carbohydrates.
  2. Quick Weight Loss – There’s no denying that low-carb diets result in fast, dramatic weight loss. Low-carb diets also work for the majority of people who wish to lose weight as a diet rich in excess carbs is the number one reason for obesity in America.  You definitely can lose weight with a low-carb plan.
  3. Scientific Evidence – Low-carb diets are grounded in science. You see, when you eat fewer carbs, your body slows insulin production, resulting in your body tapping into stored fat for energy. When there aren’t enough carbohydrates to fuel the body, the body enters a process called ketosis. This means that your body starts burning fat as the main energy source rather than carbs.

3 Cons of a Low-Carb Diet

As with anything, there are risks associated with following a restrictive, low-carb diet. Some of the most common ones are as follows:

  1. Starvation Mode – Eating only protein forces your body into starvation mode. Your body uses sugar – carbohydrates – to function. Starvation mode causes it to rely on fats instead. Fat cells are not an adequate fuel for your body, so there are numerous physical maladies that come along with ketosis including headaches, irritability, kidney overwork, and heart palpitations.

    “If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

    • Headache
    • Bad breath
    • Weakness
    • Fatigue
    • Constipation or diarrhea

    In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss, and gastrointestinal disturbances and may increase risks for various chronic diseases.” – Mayo Clinic

    “Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood.” – WebMD

  2. Difficult to Maintain – Anytime you severely restrict your diet, you lower your chances of actually sticking to the diet. As human, we do not like to feel deprived. Will power will get you through a few weeks, but most people find that they cannot push on much longer with a low-carb diet.
  3. Weight Gain – Once you start eating again, you will rapidly put on the weight you lost plus some. This is due to the body being in starvation mode. During times of extreme hunger, your body’s metabolism slows. When you start eating, your body burns calories at a slower rate than it did before the diet.

The key to successful weight loss while on a low-carb diet is to find balance. Avoid low-carb plans that severely restrict carbs or eliminate them altogether (unless you are under doctor’s orders). Work to lower your carbohydrate intake while making healthy, balanced choices.  In terms of a lifestyle change, eventually you may increase your carb intake but focus on whole grains, fruits, veggies and other complex carbohydrates.

Note: We inlcuded this information with the article when it posted in 2013. The article has changed on WebMD and the quote is no longer there, so we’ve removed it from this article.
“Unhealthy metabolic state (ketosis). Low-carb diets can cause your body to go into a dangerous metabolic state called ketosis since your body burns fat instead of glucose for energy. During ketosis, the body forms substances known as ketones, which can cause organs to fail and result in gout, kidney stones, or kidney failure. Ketones can also dull a person’s appetite, cause nausea and bad breath. Ketosis can be prevented by eating at least 100 grams of carbohydrates a day.” – WebMD

Juice Fasting for Weight Loss

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By Guest Blogger and BWLW Member Carla Douglin of Raw Raw Life

Juice fasting is normally used to give your body а rest, and to allow accumulated waste/gunge to be removed.  During а typical juice fast, nothing but juices and fresh water are consumed.  Because of this, the body relies partly on its stored excess fat for fuel, and the consuming of this fat translates to weight-loss.

It seems natural that а detoxifying juice fast will also relieve you of unwanted body fat, because many toxins are found in the fat cells. By eliminating the fat, the toxins are released into the body so that they can be eliminated through the typical procedures, like through waste or through the lungs via mucus.  This is why juice fasting gives you energy and provides better overall health.

Juice 28 juice detox
Check out Juice 28 – 28 Day Juice Detox Plan from Carla! It’s a great, detailed, in depth plan for anyone who wants to try juice fasting.

By unlocking the nutrients from fruits and vegetables, а juice extractor gives you the opportunity to obtain pure energy from the juice, leaving your body to release toxins from various sources.  Juice fasting is preferred over water fasting, as it allows you to carry out а fast for а longer period of time, while providing many nutrients which the body needs to function.  Depending on the amount of weight to be lost, the level of activity, and individual metabolic rate, а person can lose over one pound а day on this fasting regime, if the fast is done properly.

Although juice fasting is one of the healthiest ways to shed unwanted pounds and toxins, you should take note that in some cases juice fasting is best avoided.  Pregnant and nursing mothers should never embark on a juice fast, and diabetics or those with blood sugar issues, people with liver or kidney diseases, or other chronic conditions should discuss any dietary changes with their doctor before starting.

There are several detox symptoms and side effects that can occur during juice fasting.  These include headaches, fatigue, constipation, acne, body odor, and bad breath.  If you experience dizziness, unexpected weight loss, vomiting, blood pressure problems, diarrhea, or worsening symptoms of pre-existing chronic issues, stop juice fasting immediately and consult your health care provider.  Most people do well with a juice fast, but some conditions may be aggravated by it.  Always listen to your body.

A week before starting your fast, it is important that you eliminate alcohol, nicotine, caffeine, sugar, dairy, and meat from your diet to prepare your body for cleansing.  These changes will help you minimize any side effects that may be experienced, and ease your transition.

During juice fasting, consume a minimum of 64 ounces of juice а day, plus fresh water.  Juice can be made out of celery, carrots, kale, spinach, cabbage, apple, sweet potato, tomato, pineapple, cranberry, beets, greens, or just about any vegetable.  Fruits added to vegetable juices can help to sweeten the combination, making the drink more enjoyable if you like sweeter tastes.  Citrus juices can be difficult to process during а fast, so listen to your body and what it wants.  After the fast, ease yourself back into а solid diet gradually, so as not to shock your system, and ideally continue eating clean, whole foods.

Juice fasting for weight loss is gaining in popularity as а great way for а healthy person to eliminate unhealthy and unwanted pounds.  It is also a great way to introduce more fruits and vegetables into your regular diet.  Using some common sense and easing your body in and out of the fast, can help you achieve weight loss in а safe and effective manner.  Remember, if you are carrying out juice fasting for the first time, do make sure to run it by your health care provider/doctor before starting the fast, especially if you have chronic health issues or a medical condition.

Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

How Peer Pressure Can Make You Fat: Dealing with Friends with Unhealthy Habits

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There’s no denying the power of peer pressure, especially among teens. Even adults are not immune. Peer pressure is everywhere – work, school, church and at home. You may think that you’re above the influence of others, but few people are completely. If you’re doubtful, just think about the last time someone commented negatively on your haircut, your man or the clothes you were wearing. Even about your weight. How did you handle it? If you stuck the clothes in the back of your closet, felt bad about your hair or felt a blow to your self esteem, you may have been influenced by peer pressure.

friendsPeer pressure works in much the same manner among all age groups regardless of the thoughts or actions being influenced. As humans, we all have an intense need to fit in. When it comes to leading a healthy lifestyle, we are apt to go along with what those around us choose to do. If our family and friends lead an unhealthy lifestyle, it’s very easy to follow suit.

I hear from women all the time who are dealing with negative comments from family members, boyfriends, friends, co-workers, etc.  They want to stay on the path of health and wellness, but they are dealing with the assumptions of others and being told things like:

  • You are losing too much weight.
  • Don’t lose your curves.
  • Why do you want to be thin.
  • Oh…I forgot…You don’t eat.
  • Why are you eating that?  Enjoy Yourself.

While it’s natural for people who love you to want the best for you, there is a difference between looking out for your interests and wanting to control you or having a problem with you losing the weight.  Sometimes you may feel as if your loved ones would prefer that you stayed overweight and if you bow to the pressure you just might.

Your Weight and Negative Peer Pressure

If your family and friends are overweight, sedentary and consume junk food, chances are, they will have something to say about you being on the path to health and wellness. It’s not always about jealousy, and you have to know that your actions may make them feel like they need to change.  That can be uncomfortable.  However, your friends and family can still affect your efforts negatively by:

  • Temptation – When you’re alone, it’s easier to choose items from the healthy menu. Put a couple of friends in the mix and things get tricky. Whether you’re at a restaurant or fixing a meal for your family, the food eaten by those around you often looks better, more satisfying than your own healthy choices. It’s very tempting to forgo the salad for a couple slices of pizza in these situations.
  • Lack of Motivation – Ever notice how active people hang out together and other groups of friends sit and play video games all day? If you’re around people who don’t move, chances are you won’t.
  • Changing Your Views – Once you’re around people who think it’s OK to live an unhealthy lifestyle, you might begin to think the same way. You might start thinking thinks such as “I’m still smaller than so and so” or “I’m a little heavy not gaining weight, so I’m fine.” These thoughts can devastate any movement toward a healthy lifestyle.  Don’t compare yourself to others or let them compare you.  You have to define your goals based on your health and lifestyle needs.

Positive Peer Pressure

Just as negative peer pressure can affect the way you eat and how much exercise you get, the opposite is also true. Surround yourself with active people and people who eat healthy and you will start to make healthy choices simply from their positive influence.  If your friends and loved ones aren’t living a healthy lifestyle, be encouraging and do what you can to help them.

The key is to increase positive peer pressure and to decrease negative peer pressure. While you can remove a great deal of negative influence from your life, you might not be able to stop associating with all of the people who influence you negatively, like family or a spouse. Therefore, it’s important to have a clear plan of action when encountering situations involving negative peer pressure.  The most important thing you can do is be very clear on WHY you are losing the weight in terms of what your motivation is.   That why is the truth you have to hold on to.