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

weight loss

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.

Healthy Eating on the Go: Tips for Busy Women

by Leave a Comment

busy women eating on the goEating nutritiously has long been a mainstay of remaining in optimal health. This is something we all know. However, as schedules have gotten busier, women have found that eating healthy is not always the timeliest option. After all, between professional responsibilities, hobbies, significant others, children and myriad extra-curricular activities – all that is to be done in a day can easily fill up 24 hours and then some. This means eating healthy may be at the bottom of the to-do list. Breakfast becomes a cup of coffee, lunch is had from the nearest drive-through and dinner is delivered or picked up on the way home. The good news: there are some healthier options other than take out and convenience food for women on the go who may be pressed for time when it comes to meals. Consider these healthy eating tips:

Choose fast but healthy: A 2015 Food and Health Survey determined that 31% of American meals are consumed in the car. The bottom line is that sometimes, there is no avoiding fast food. That being true,  make it the healthiest option available to you. Instead of a burger and fries, try a grilled chicken 6-inch sub on wheat bread or from the local grocery store deli counter. Skip over extras like mayo and replace them with spicy mustard and tons of green veggies. If you are craving a burger, consider opting for a veggie burger or replacing the bun with lettuce, when possible (depending on your eating goals). Go for untried veggies or apple slices over fries (or just omit a side of extra carbs). Replace sugary sodas or juice with water. If you need breakfast on the go, grab a whole grain english muffin with egg whites with your coffee and skip the bagel and cream cheese.  The number one tip in this area: Do your research!  You can visit various restaurant sites online and review the nutrient and calorie information for the foods you eat.  No excuses and no surprises.  Meals on the go can fit into your overall eating goals.

Engage in meal planning: If you are completely adverse to the idea of going through any drive-through (which can be a good thing), then you just need to do a bit of at-home prep to eat healthy on the fly. If you plan meals a week at a time or a few days at a time, you are less likely to find yourself hungry with few options. Just make sure to vary your menus; if you get stuck in a rut eating the same thing all the time, chances are good that you are more likely to start abandoning your planned meals in favor of pizza delivery. People get bored at times and variety can help keep you interested.

  • Get your family involved and educate them about healthier eating. They can help with meal planning and meal prep to make cooking/prep time go faster.
  • Use spices – even exotic ones – to jazz up otherwise bland dishes.
  • Incorporate veggies and proteins that you don’t normally use.
  • Experiment with healthy starches like bulgur or quinoa.
  • Use your Crockpot to save cooking time – you can simply add your ingredients in the morning and come home to a fully-cooked meal after work.
  • Invest in containers and insulated bags to keep your food fresh on the go.
  • Cut up fruits and veggies and always have at least a sandwich bag of healthy snacks that you can go to instead of less healthy snacks on the go.

Keep your fridge stocked with easy snacks: The best way to eat healthy is keep nutritious choices at the ready. Slice carrots and celery and store them in plastic baggies. Keep nuts, raisins and dried berries for an instant energy fix. Avoid sugary granola and energy bars, as the influx of sugar can cause your energy to bottom out after your blood sugar drops. Opt for whole food snacking choices when possible.

Eliminate added sugar where possible: You might be surprised to find out how often added sugar pops in your diet. Enjoy sweetened cereal or coffee with creamer and sweeteners at breakfast? Perhaps a fruit cocktail with your lunch salad? Or maybe you down a can of Coke and energy drink after lunch for an afternoon boost? These are all sneaky ways that sugar enters your diet. Opt for whole foods where possible; this doesn’t have to be a time-consuming endeavor. Nestle, for instance, now makes a natural creamer with minimum added sugar for your coffee. Instead of canned fruit cocktail, slice some bananas and strawberries for a whole fruit option and swap out the can of Coke for black coffee (if you need the caffeine) or a big glass of caffeine free tea.

Stay hydrated: Hunger pangs can sometimes be misinterpreted; your body may actually be trying to tell you that you’re thirsty. Drink water throughout the day, starting with a nice tall glass when you first wake up in the morning. You are less likely to overeat or reach for unhealthy snacks if you are properly hydrated.

Treat yourself: This might seem like an odd inclusion on a list of healthy eating tips, but the fact is that regular treats are an important part of a healthy eating regimen. After all, not only are you learning to choose more nutritious options, but also you are learning moderation and portion control. Small indulgences are fine – in moderation. In fact, some indulgences – such as dark chocolate, for example – have nutritious properties. Treating yourself is an important part of maintaining a balanced diet. The key is that you can’t let your cheat meals turn into cheat weeks. That is where planning and goals come in.  Having a clear understanding of how your cheat meals figure into your overall goals for your intake of protein, fat, sugar, fiber, carbs and sodium is key.  If you don’t have goals in mind and limits in mind, then how do you really know that you are eating in moderation.

10 Ways to Sneak Exercise into Your Day

by 1 Comment

sneak in some exerciseAdding exercise to a healthy eating regimen enhances your efforts and ensures results. However, the chief complaint for many busy women is a lack of time to get to the gym or even take an evening walk. The good news is that exercise does not have to be done in a gym and it doesn’t have to take hours. Cumulative efforts to exercise over the course of a day can still pay off big on the scale. Ten minutes here, ten minutes there and before you know it, you’ve squeezed in a full workout into your day. Consider a few tips to sneak exercise into your day:

Here are a few tools
to help you.
affiliate links

Stretch when you wake up: Stretching is a form of exercise – one of the most important, in fact. It encourages flexibility and wakes up stiff muscles. Spend 5-10 minutes each morning extending your arms and legs and reaching for your toes.

Do standing exercises: While you read your morning paper, do three sets of 10 squats. As you are walking around the house preparing to leave for work, lunge your way from one room to the next. Engage in glute-enhancing kickbacks while you brush your teeth. Again, it might not seem like much as you do it, but consider that if you are able to do 10-15 intense exercises for at least 30 seconds to one minute each day, several times a day, you receive the benefits of an effective and somewhat intense workout.  That time will add up.

Hop on your bike or walk where you need to go: If you live fairly close to your job, ride a bicycle to work instead of driving. If not, then park as far away in the parking lot as possible and power walk in. If you take mass transit, get off a stop or two from your job and walk the remainder of the way to burn extra calories. If the places you go to run errands or your children’s schools are close, there could be even more opportunities to walk or take a bike.

Do a desk workout: Keep small weights at your desk and do a few bicep curls while you brainstorm. Put on some ankle weights and do quad extensions while while you sit at your desk. Stand up when possible and do toe touches. Pick up a light weight and do arm exercises while you take phone calls. The general idea is to engage in some form of movement every 30 minutes or so. If you’ve got a private office, you can even close the door and do a few push-ups, squats or sit-ups several times a day.  Some businesses may also let you use an empty conference or meeting room for a quick workout.

Walk when possible: If you have a message for a colleague that doesn’t require written communication, get up and deliver it in person. Take the stairs to other floors of the building. If you are able to take morning and/or afternoon breaks, spend them taking a quick walk – be it around the parking lot, around the block or even just around your floor, if you can’t leave the building.

Hit the gym at lunch: Bring your lunch from home and eat at your desk. Then, spend your lunch hour at a nearby fitness facility. You may be surprised how effective a workout you can squeeze in at lunchtime – some facilities even have classes that cater to the lunchtime crowd. Worried about getting sweaty? Most facilities have a shower or ladies locker room where you can freshen up before heading back to work.

Dance while you cook: Once you get home and start your evening routine, turn on some upbeat music. Be sure to choose something that really makes you move. Get your dance groove on while you cook, clean and prep for the next day. It doesn’t matter what you do, just keep moving and get that heart rate up.

Put a treadmill in front of your TV: If you’ve got certain TV shows that you just can’t miss, there’s no reason you can’t walk while you watch. By placing a workout machine in front of the TV, you are more likely to hop on, even if just for the length of your favorite show.  This also works with any other exercise machine you may have, a yoga mat or even a set of weights. If you don’t do anything else, just workout during all of the commercials.

Take the dog for a walk: If you have a dog, commit to walking it once in the morning and once at night, even if you have a fenced in backyard. It’s good exercise for you and your pooch.  If you have an athletic dog, you may be able to go for a jog or run with it.

Do yoga to wind down for the night: Designate 15 minutes at the end of the day, when all of your chores are done, to wind down with gentle yoga. It’s a great way to de-stress and keeps your muscles warm and properly stretched before turning in for the night.

Fail to Plan, Plan to Fail: Making the Decision to Change

by 4 Comments

healthy life planningIn our frenzied, time-crunched culture, health has gone by the wayside in favor of convenience, comfort and pleasure. For many of us, our relationships with food are dysfunctional, to say the least. We love to eat- perhaps too much- and hate the ramifications of our often less than stellar dietary decisions. It’s like finding yourself halfway through a bag of peanut m&m’s, yet still debating what healthy meal you should make for dinner?  We want our comfort foods in the moment, but at the same time we desire a healthier diet.

So, why do we keep shooting ourselves in the food, so to speak? Why do we repeatedly fail to exercise healthy decision making? Why are we halfway through a bag of candy, cookies, chips, etc… yet still thinking about our next snack?

In the absence of structure, chaos occurs: we eat too much, we eat the wrong things, we fail to meet our weight goals or maintain a healthy relationship with food.  It is time to make a plan and put some structure to your weight loss and wellness goals.

Structure is absolutely vital to our decision-making process: when we have structure, we are able to thrive.

Slow Down! Create structure, and then be patient. Adhering to a meal planning or exercise schedule can feel foreign at first, but structure is the first step to creating a healthier relationship with food, and a healthier relationship with yourself.

Plan, plan, plan!

With the advent of photos sharing sites, like Pinterest and Instagram, and a renewed interest in health and wellness, many women and families tend to “humble brag” photos of their ziploc-ed, tupperware-d, calendared meal schedules that seem to be prepared, measured, and portioned with army-like precision.

Unfortunately, this creates just one more to-do in our minds that ultimately stresses out many overworked singles and families, creating a yo-yo cycle of meal planning and binging/fast food ordering.

You don’t necessarily need a rigorous meal planning schedule, but you do need structure to reach your goals. Create a loose structure and a plan for each day, whether that’s making breakfast at home, buying a health lunch at the office, cooking dinner back at home, or all three meals prepared or prepped in-home in advance.

Each week, you should aim to buy mix and match staple foods for easy dinners, lunches, and breakfasts. With a “kitchen library” of no-cook grains (whole wheat bread, buns, tortillas), microwavable grains (whole grain steam-in-bag rice is great), lean, easy-cook proteins (port tenderloin, chicken breast, canned tuna and salmon, low-sodium deli meat, shrimp), vegetables, fruits and healthy dairy options (yogurt, cottage cheese, cheddar cheese), you’ll have endless meal and snack options.

Vary your dishes with herbs, spices, homemade sauces and seasoning mixes. Consider purchasing rotisserie or pre-grilled chicken to save yourself some time. Canned soups, beans, and frozen veggies are also easily prepared. Calorie-controlled meals can be available on your table in minutes.

Although many people tend to look down on frozen or prepared foods, a lean frozen entree and a side of steamed broccoli, but most of the time it is a healthier option than dialing in for takeout or inhaling a bag of Doritos. You have to do your research on ALL accounts. Don’t make any assumptions…check the labels and keep your nutrition goals in mind when it comes to eating any prepared or frozen foods.

Slow down

If you find yourself stressed, tired, hungry, and teetering on the edge of a very bad decision (hello, donuts!), take a moment. Slow down. Breathe.

Remove yourself from the source of your stress, or go to a quieter space or location, even if that location is a bathroom stall or your car. Close your eyes, and breathe slowly. Ask yourself: how can you respond positively to the situation? What outcomes will make you feel proud- choosing something healthy for yourself and taking a positive step forward, or making an impulsive decision that you regret later?

Reflect

After a bad eating decision occurs, it’s difficult to face: you ate a half pizza (ok, a whole pizza) again. You hit the drive-thru again, You finished off a pint of Ben and Jerry’s- again. Naturally, you want to forget about it, push it out of sight and out of mind.

In order to create a healthier decision making process and to learn and grow from your experiences, you must reflect on instances in which you’ve failed. Ask yourself: what was the trigger? What might you have done differently? What other outcome might have occurred, or what outcome do you wish had occurred?

Rather than internalizing this dialogue, try writing it down. Seeing your thoughts on paper can help you acknowledge a mistake or explore an issue in a more abject, comprehensive manner.

The most important thing is to not criticize yourself: treat yourself with kindness and forgiveness. You cannot move forward and create a healthier future from a place of shame or embarrassment. Acknowledge that where there are mistakes there is also the chance for future success.

Mental Health is Just as Important as Physical Health

by 1 Comment

mental health When making a decision to get healthy, many people focus on the physical – exercising more and eating well. After all, the body is your instrument and you must cherish it and put it to good work. While this is certainly an important part of getting to a place of optimal health, it is just as important to consider mental wellness in that process.

Peace of mind and living as stress-free a life as possible is Key to living at your best. When your mind is clear and healthy, you are better able to be the best version of yourself. Moreover, maintaining actions and decisions that you may have made in becoming more physically fit or losing pounds is much easier when you are free of things like depression, anxiety, addiction and/or excessive stress. This is because of the strong connection between body, mind and spirit. Consider a few tips to enhance your mental balance and health even as you create a stronger more balanced you physically:

  • Let go of residual anger: If you have anger over something – perhaps something you’ve been holding on to for a long time – do yourself a favor and let it go. Whether that means confronting the anger head on or talking it out with those involved, do what you need to in order to set that anger free. Your physical and mental health will be better for it.
  • Take time for yourself every day: Even if it’s just a quick walk around the block or time spent just sitting somewhere quiet to meditate or pray, make sure to give yourself the time you need each day to decompress and relax. You will likely be more mentally sound and find it easier to focus on your goals if you do.
  • Don’t sweat the small stuff: Far too often, people get hung up on small things that don’t matter in the grand scheme of life. If you are going to stress, at least choose situations that are worth being stressed over. The small everyday annoyances that won’t matter just hours later don’t deserve the response that your body will have over the stress of the situation. Practice letting go of situations that don’t otherwise impact your life, and you will be mentally healthy for doing so. If you find yourself dwelling on situations and stress points for days and days, it’s time to seek out a way to resolve those issues…even if it just is a matter of personal peace.
  • Take tender care of yourself: When you are having a bad day, do something to cheer yourself up. When you are sick, take the time needed to heal and recover. Take as tender care of yourself as you do your loved ones. Go the extra mile for yourself as you would for them. Do all of the things for yourself that you would for others in need around you. It is far too easy for people to forget about doing anything for themselves on the same plane that they would do for another.
  • Ask for help when you need it:  If you are struggling with issues of a mental or emotional nature, there is nothing wrong with asking for help. In fact, doing so could open doors to becoming that much more balanced and healthy beyond what you could have hoped for. This is particularly poignant if you are struggling with a mental illness of any kind of, hormonal imbalances, depression or if you simply can’t overcome an emotional issue. Ask for help. This could be in the form of professional counseling, therapy, talking with your pastor or perhaps just taking the time to talk with a trusted family member or friend. Whatever you feel will help you to overcome a mental or emotional challenge, just do it. Asking for help is not a sign of weakness, but rather a show of strength to yourself that you are important enough to you to take care of yourself no matter what it might take.
  • Remember to breathe: Deep breathing for a few minutes each day can help you to retain your sense of calm and inner peace. It is important to breathe in through the nose and out through the mouth, fully filling your diaphragm when you do. As the body receives extra oxygen, it will in turn relax and help to fully clear your mind. When you are in the middle of stressful situation or struggling with you thoughts about changing your lifestyle, take some deep breaths.  You may find that you feel better and are able to move forward with less stress and anxiety.

Anything that affects your mental well-being will ultimately affect your physical self as well. Mental stress can lead to a host of physical ailments, so even as you are making the effort to get as physically healthy as possible, don’t forget to take time to do the same for your mental well-being.

Four Ingredient Power Pudding

by Leave a Comment

powerpudding1

Check out the recipe for my 4 Ingredient Power Pudding.  It’s full of protein, low carb and very simple to make. You can make this thick, mousse-like pudding as simple dessert and as a topping for fruit or frozen treats.

The Key to Sweetness: You have to use a protein powder that tastes GOOD.  If your powder requires extra sweeteners when you use it for shakes/smoothies or has a terrible after taste… Don’t Use It!

How many calories and nutrients in the whole batch?: That will be determined by what brands of protein powder or greek yogurt you use.

Ingredients:

  • 1/2 to 1 full scoop of your favorite chocolate protein powder.
  • 1 tablespoon of Hershey’s cocoa powder
  • 2 containers of vanilla greek yogurt (the small, serving size containers) – I suggest using a low sugar, high protein brand, like Oikos Triple Zero (Each 150 gram cup has 15 g carbs, 7 g sugar and 15 g protein)
  • 1 tablespoon of natural, unsweetened peanut butter

First, you’ll scoop with vanilla yogurt into a medium sized bowl. Next, add the protein powder, a little at a time.  If your protein powder scoop is very big, you may want to start with just half a scoop to keep the mixture from being too powdery.  The yogurt can only absorb so much powder.

powerpudding2

powerpudding3Next, you will add a tablespoon of cocoa powder and a tablespoon of peanut butter. Mix well.

powerpudding4You can use an electric mixer if you wish, but I prefer a wisk.  Once all of the ingredients are blended, you should have a thick, delicious pudding.  If the taste is not to your liking you can add some liquid stevia or teaspoon of sugar-free pudding powder.  As I stated before, the key to a great tasting Power Pudding is the protein powder.  I’ve found that this recipe makes about 3 small servings or 2 medium sized and keeps for about 48 hours in the refrigerator.

powerpudding5

3 Strategies for Healthy Restaurant Dining

by Leave a Comment

healthy dining tips

Let’s be honest: if we could, most of us would eat out every…single…night.

Alas, our belts (and wallets!) stop us. Restaurant dishes are notorious for being high in calories, fat, sugar, and sodium. If you’ve ever looked at the nutritional information for your favorite restaurants online (and you should!) it can be pretty shocking.  What leads us to favor eating out…convenience.  Over time. we trade healthy living for this convenience. Many people eventually pay the price in the form of weight gain and illness.

People fear that losing weight means giving up restaurant food altogether, but that needn’t be the case. In fact, knowing how to healthfully dine out is an asset. In order to move forward in your weight loss journey, you need to know how to be successful in any food situation- and that includes at a restaurant.  You aren’t going to stop eating out with friends, family and loved ones- you just need a strategy.

Naturally, the easiest way to slash calories is to eat half of your meal and save half for later- that much we all know or have heard. However, there are a number of other opportunities for you to reduce the number of calories in your meal before and after it hits the table. That way, the effects won’t hit you later on the bathroom scale.

Don’t forget about hidden fat!

The majority of excess calories in any one dish can typically be attributed to calories that are added in during the cooking process. For example, a mere 1 tbsp of olive oil contains 120 Calories! Because these calories are virtually invisible (we don’t see them on our plates, yet they’re certainly there!), and because they don’t fill us up the way high fiber foods do, they can become a big problem over time.

All fats contain the same amount of calories, 9 calories per gram. A single tablespoon of oil contains just as many calories as a tablespoon of margarine, so don’t assume that you’re making a nutritionally advantageous choice by dipping your bread in olive oil rather than applying a pat of butter spread. While olive oil might be seen as heart-healthy, remember, the calories still matter. (Note: Fat is not all bad and sometimes fat-free is a worse choice – 9 Myths about fat)

Hidden fats added during the cooking process are wide-ranging and largely dependent on the type of dish, so it’s smart to order items that are typically prepared with very little added calories- raw items like Sashimi, for example, have no opportunity for fat to be added.

When ordering a bread-based item, be sure to ask for your bread or bun “dry”- otherwise, it will likely come toasted on the grill, which adds 50-100 Calories, depending on the grill and seasoning process. Most restaurants apply margarine or butter to buns before placing them on the grill, and that’s before any added sauces or condiments!

Note: Added sugar and sweeteners can also be an issue, especially when it comes to beverages, alcohol and sauces.

Beware the health halo!

If you’ve never heard the term, a “health halo” is a positive association we have with a food because we believe it to be healthy, even when its preparation makes it less than virtuous. Many restaurant dishes fall into this trap: we know that sweet potatoes are healthy, so surely sweet potato fries must be healthier or lower in calories than regular french fries, right?

In reality, the two are nearly identical caloric-ally and nutritionally in many cases. Restaurant salads are perhaps the most dire example of a health halo: salads often contain as many (or more!) calories as a burger or a steak, but we simply believe them to be healthier. Chefs can pack a lot of Calories into a seemingly healthy dish, through the addition of high-Calorie “extras” like candied nuts, sugared dried fruits, cheese, dressing, and oil.

Always order dressing on the side, and remember that every “portion cup” of dressing contains 2 oz on average and 240-400 calories, depending on the type of dressing.  Bottomline: Know what you are actually eating: what’s in it and how it was prepared.

Customize, customize, customize!

Don’t be shy to ask for something prepared differently. Polite requests are typically well-received by restaurants. The goal of any venue is customer satisfaction. Leaving sauces on the side or requesting that a kitchen holds a side dish or topping is an easy fix. You can also customize certain items even after you’ve ordered them. Simply removing the top of a burger bun or eating a sandwich “open-faced” can save about 100 calories. Similarly, removing cheese or croutons from a salad could nix another 100+ calories.

Aside from simply consuming less of any given dish, customization is the most potent means of reducing the calories in restaurant dishes. The more you know ahead of your restaurant visit, the better.  Go online and check out nutrition information.  Don’t be afraid to ask questions about how your food will be prepared.  The more informed you are, the better decisions you can make.

Meal Prep: Seared Salmon with Creamy Cajun Sauce and Garlic Green Beans

by 4 Comments

salmon seared meal prep

seasoning and mayoTonight, I did a super simple, low carb, 2 day meal prep today for my hubby that you can use of dinner or lunch. 525 calorie per serving. For this prep, I used…

  • One 13 oz piece of fresh salmon cut into two fillets
  • 1 pound of green beans
  • Soul Fit Grill Seasoning, Creole Kick Flavor (low sodium, no MSG, no GMO, no sugar)
  • Smart Balance Light Mayo
  • Minced garlic
  • Salt and pepper
  • Lemon juice
  • Olive oil
  • Large skillet

creamy cajun sauce seared salmon fillet green beans garlic

Let’s get cooking!

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Serves: 2 servings

Ingredients

  • 2 fresh 6.5 oz salmon filets
  • 2 tablespoons of extra virgin olive oil
  • sprinkle of salt
  • sprinkle of pepper
  • 2 tbsp light mayonnaise
  • 1 teaspoon of Soul Fit Grill Creole Kick Seasoning
  • 1 teaspoon of lemon juice

Instructions

  1. Heat skillet on high with 2 tablespoons of olive oil until the oil is hot.
  2. Add the 2 pieces of salmon, skin side down and reduce the heat to medium low. Sprinkle with salt and pepper to taste.
  3. Let the fish cook for 6-7 minutes on that side to cook 75% thru and brown the skin.
  4. Turn over on the other side and cook for 3 more minutes.
  5. Remove and check to make sure the fish is cooked to your liking. If not, cook until the fish is done to your liking.
  6. Sauce: Thoroughly fix up the light mayo, seasoning and lemon juice in a small bowl. Refrigerate until ready to be plated or eaten. – The sauce has approx 5 grams of fat, 4.2 grams of carbs and 60 calories per tablespoon.

Nutrition Information

Serving size: 6.5 oz Calories: 435 Fat: 28 Carbohydrates: 4.2 Protein: 44

Garlic Green Beans: Putting the green beans together is super simple.  Heat up 1 tablespoon of olive oil on a medium high heat.  Add 2 tablespoons of minced garlic and cook for about 30 seconds. Add 1 pound of green beans and toss in the oil and garlic.  Sprinkle with salt and pepper.  Turn down to medium heat and cover for 2 minutes.  Uncover and stir/toss.  Cover and cook for 2 more minutes. Uncover and stir/toss. Cover and cook for 3 more minutes or until tender but not soft. 6oz Serving: Approx 90 calories, 13.3 grams of carbs, 2.6 grams of sugar, 5.4 grams of fiber and 5 grams of fat.

affiliate link

Tips:

  • You can also change the portions to do 4 meals (For example: four 4oz pieces, 1.5 pounds of green beans and 3 tbsp of light mayo instead of 2).  The nutrition details per serving will be different, of course.
  • In most cases, you can store this meal for up to 3 days in the fridge as long as the fish is fresh when you buy it.
  • Keep in mind: Don’t over cook the veggies or over cook the fish.  You’ll be re-heating this meal and you don’t want them to get too soft or over done.  I would suggest that you remove the veggies heat them up separately to get the correct heat for each.  That way, you don’t overcook the veggies. I took out the salmon and heated it in the microwave for 1 min.  Then I removed the veggies and heated them up with the salmon for 45 minutes.  Then I added a spoonful of the sauce on top of the salmon.
  • Reduce Calories: Save 60 calories per serving by taking out the sauce and just using seasoning directly on the fish. You can also use a smaller piece of salmon.  I’d suggest a 4 oz filet.  This meal prep is for my hubby so I used a larger piece of fish for more protein.

I realized that I only had 3 section containers on hand so I had to chop the green beans in half to get them to fit.  1 pounds makes about 2 full 6oz servings of beans and one 4 oz portion.  Spoon a tablespoon of the sauce over the salmon before heating to help the flavor cook in.

Shout out to Chaz of Soul Fit Grill for sending us the awesome Creole seasoning.

Enjoy!

salmonseared1

5 Tips For Staying Motivated To Achieve Your Fitness Goals

by 1 Comment

fitness goals tipsSure, we all want to be healthy and fit, but the desire is not the difficult part. It’s keeping the motivation to actually do so that can be very hard! Most of us want to live healthier and more active lives, so we tend to set goals in these areas, but oftentimes we lose motivation or simply give up and don’t reach those goals. Life may get busy, we may get sick or frustrated, or laziness sets in and we decide that achieving our fitness goals is too much of a hassle. It sounds easy enough in theory and in the beginning, but the practical application is not always so easy.

If you’ve struggled in the area of motivation when it comes to workouts, please say amen [here].

Exercising regularly sounds simple enough, but the truth is that it takes a firm commitment and plenty of self-discipline to achieve this part of a healthy lifestyle. It’s easy to make some sort of resolution to get into shape and lose a few pounds, but too often within a couple of weeks we are right back into our bad habits. Then we beat ourselves up for not sticking with it. I’m sure you are aware that plenty of people make New Year’s resolutions or Monday Morning resolutions to get and stay into shape and within a couple of weeks they fall back into their old routines. It’s a dreaded cycle, but the good news is that it CAN be broken!

So, moving forward and assuming that YOU want to get (and stay) in shape, Here is the question: How can you stay motivated to achieve your fitness goals?

  • Make a list of your fitness goals.

It is important to write down your fitness goals and put them somewhere that you can view them on a daily basis. It’s easy to forget your goals, so be sure that you take a look at them often. You can even write down the reasons why you have these goals to serve as a reminder for the days when you don’t really feel like working out. Ideas;

  • Download motivational images and post them in your office and on your social media profiles.
  • Write your goals down on an index card and carry it around with you.  Read it 3-4 times a day, especially before workouts.
  • Post sticky notes on your fridge, at the office, or in the bathroom to serve as reminders of your goal to become healthy.
  • Become educated on the benefits of living a healthy lifestyle.

Knowledge is a wonderful tool that can act as a change agent in our lives. Learn about healthy habits and how exercise benefits physical and mental health. Read encouraging and motivational books that will keep you motivated to keep up the good work. Listen to positive audios and watch inspirational videos on how you can live your best life NOW! Don’t wait around and hope that you’ll get motivated; take action! When you are proactive in your life, things happen. You attract what you think about, so revamp your thought life when it comes to living an abundant, healthy life.

  • Make small changes over time.

Don’t expect to become a health and fitness guru in a week or two. Don’t expect your body to transform in a week or two. Introduce bits and pieces of lifestyle change and various exercises into your life over time. One week you may try to burpees instead of pushups and the next week you may want to add 20 more minutes of exercise to your routine. Maybe one week you can walk four days a week instead of three and the next week incorporate a group activity like yoga or tennis with a friend. Think of your healthy lifestyle as progress; not perfection. It’s those who take small steps consistently that cover more ground than those that take large steps once in a while. Remember that.

  • Visualize success.

See yourself healthy and fit, even if you aren’t feeling like it. Close your eyes and envision eating healthy foods and moving forward in your fitness goals. Daydream about you standing straight, shoulders back, chin up, healthy and fit. (Like a superhero) Visualizing success helps cause your thought patterns to change from negative or neutral to positive, and helps keep one motivated to achieve goals. Yes, utilize creative visualization to see yourself living a kick butt, healthy, fit life!

  • Create a vision board.
  • Find some fitness experts/success stories who inspire you and learn about their journey.
  • Find positive affirmations, prayers and meditations online that inspire you.
  • Get a fitness buddy.

Sometimes all it takes is getting a family member, friend, or acquaintance to commit to getting and staying in shape with you. Call it an accountability partner, because you can be accountable to each other and keep each other motivated. You can work out together or separate, but be sure to check in with one another often (daily or at least weekly). Don’t be afraid to extend tough love, as you both are making a firm commitment to doing what you say you’re going to do.  If you can’t find someone who you know to commit to, you may find a partner online with social media or on sites like MyFitnessPal.com or Sparkpeople.com

Listen, you CAN stay motivated on a daily basis to work toward attaining your fitness goals. As you progress on your fitness journey, you’ll most likely realize that the lessons about commitment and pushing yourself you are learning flow over into other areas of your life too! Qualities like discipline, perseverance, accountability, etc. are quite helpful in other areas, such as your career, parenting children, relationships, and more. Pretty amazing, huh?

You’ve got this! I totally believe in you.

Measure Your Progress Without the Scale

by 5 Comments

It is very easy for us to become obsessed with our weight as a number and start to weigh ourselves every day. Stepping on a scale isn’t the only way to judge whether you are making progress or not. In fact, it isn’t even the best way to know how much fat you’re losing and how much muscle you’re gaining.

Obsession with the scale can become a serious problem and lead to depression, eating disorders or giving up due to disappointment. The reason for this is because even the healthiest individual’s weight fluctuates on a daily basis. Instead of relying solely on the scale to judge how well you are doing, try some of these methods instead.

fit into your jeans

Photo Track Visual Progress

One of the best ways to track your weight loss progress is to take photos biweekly or monthly. There are a couple reasons why tracking with pictures is a good idea. Most women tend to want to lose weight or workout for their appearance. It isn’t the only reason but generally it’s up there in the top 3.

Taking pictures enables you to see how your body changes from an outside perspective. Often, women don’t realize how much their body has changed because they see it every day in the mirror. Seeing a photo from a month ago can really give insight into how well you are doing.

Photos taken in the same positions and angles every time will also show much fat you’re losing and from where, as well as how much muscle you’re gaining. How visible your abdominal muscles are is another great indicator of body fat percentage as your abs will only become visible when you reach a low body fat percentage, generally.

These photo don’t need to be fancy and you don’t have to show them to anyone- just take them for yourself. If you plan to keep your progress photos private anyways, try to wear clothing that really let’s you see your body vs bulky clothing. A bathing suit is a great choice. As mentioned earlier, try to take your pictures from the same angles every time. You may also want to take 2 sets of pictures, one where you are totally relaxed (don’t hold anything in!) and another where you tighten/flex your muscles. Even if you still rely on a scale, taking pictures should still be done as it is truly eye-opening and motivational.

Track Body Measurements

A second excellent way of tracking your progress without a scale is to take body measurements. Just like tracking with pictures, measuring your body will tell you a lot more about how your body is changing than a number on a scale. It is also extremely easy to do, so there really is no excuse to not track these numbers.

You can measure whatever parts of your body you feel you need to, but overall you’ll want to track you:

  • Waist
  • Hips
  • Legs (thighs & calves)
  • Arms (bicep area)
  • Chest (under and over bust)

Some women also choose to track their wrists, ankles, neck, etc. It’s really up to you. As you take your waist and hip measurements, calculate the ratio between them as this can be an important way of measuring health. Typically women should have 0.08 ratio. You can find more about waist-to-hip (WTH) ratios here.

To make measuring easy, it is best to use a cloth tape measure or a special body measurement flexible tape measure. You can probably find one at your local $.99 or $1 store.

Use a Body Fat Caliper


affiliate links

A lot of women can get so hung up on weight that they don’t realize the more important number is body fat percentage. A super fit woman who has a lot of muscle could actually be considered “overweight” just based on her weight alone, even if she is really healthy with a low body fat %. There are so many different body types out there and people who are bigger boned may not be as unhealthy as they believe if they have their body fat tracked.

You can see a professional to get a body fat analysis but this isn’t necessary to do on a regular basis. There are body fat calipers and monitors you can buy online from websites like Amazon and in health stores so you can measure yourself at home. It is important to thoroughly read the instructions that come with the calipers and even do some research online to ensure you measure yourself properly.

Body fat is the best way to judge your health and you should never just rely on the automatic body fat calculator on some digital scales as they are not perfectly accurate. It wouldn’t be a bad idea to buy some calipers and then visit a doctor or personal trainer to get help with measuring body fat. Most will be happy to show you how to use calipers at home. Here is some additional info on ideal body fat percentages.

Get Weighed by a Professional

Finally, you can get “weighed” by a professional. There are two techniques which will measure your weight but more importantly, they will show you far more about your actual body composition. These two methods are:

  • DEXA Scanning: Judged by some fitness professionals to be the absolute best method of body measurement. DEXA stands for dual-energy X-ray absorptiometry which measures fat and lean mass as well as bone mass. Many universities offer DEXA scanning and it’s well worth the $75-$100 price tag to gain so much insight into your body. It would be best to get a scan done before starting your weight loss journey and every 3-6 months during your journey is this is something in your budget.
  • Hydrostatic Weighing: Hydrostatic weighing is done in water and tends to also be offered by universities and high end, retreat-style weight loss programs. Some very high end gyms may do this as well. Even though technology like the DEXA scan is more accurate, hydrostatic weighing is still an excellent alternative to a scale. It tends to be much less expensive than a DEXA scan as well.

A scale still has its place in everyone’s weight loss journey but should be a tool saved for biweekly or monthly tracking to avoid obsession. Remember that muscle is more dense than fat, so if you find your weight isn’t dropping off despite hard work, you could be gaining muscle. Don’t convince yourself that you’re not making progress just because the needle is not moving. Weight is just a number, so don’t become fixated on it. Focus on how you look, how you feel and your body fat percentage.