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Healthy Tips for Going to Memorial Day Gatherings

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Memorial Day means family cookouts and parties with friends. It also means alcohol, barbecue, burgers, desserts, hotdogs, potato salad and lots of delicious and calorie rich food. For those who are on a weight loss journey, times like this can be challenging, but they don’t have to be. Here are some tips to help you stay on track this Memorial Day!

memorial day healthy tips

Don’t let food be the focus.
During the holidays and when we get together with friends, it’s easy to let calorie rich, unhealthy food take us off course. Too often, we focus more on what we can and can’t eat at a gathering, instead of focusing on the people around us and the experience. You are not just there to eat food. Be present, be in the moment and enjoy yourself.

Take a healthy dish or two with you.
Not only can you share something awesome with others, but you’ll ensure that you have access to healthy food in the face of temptation.

Just say NO!
Many times, there is pressure to eat at family gatherings. “Did you have some ____? Don’t forget Aunt Bessie’s______?” We don’t want to be questioned about our choices or draw attention to what we are eating, so we may put food on our plate that we know we don’t need. Don’t let anyone else’s opinions sway your choices. If we don’t develop the willpower to say no and to learn how to use moderation, we will never reach our goals. Be proud of yourself when you say no, because that is progress… and it’s not easy.

Don’t make excuses.
If you are going to eat something, eat it without guilt. If you want to make Memorial Day a cheat day or you know that you can work those calories into you plan, GREAT. However, if you will feel bad afterwards and beat yourself up… don’t eat it. Food is not worth the emotional abuse we put ourselves through when we beat ourselves up.

Eat before you arrive.
Eating a healthy meal before you get to a party or cookout is the number one way to help ensure that you don’t overindulge. This also helps if you plan to do any drinking, since you won’t have alcohol on an empty stomach.

Take part in activities.
Want to burn some extra calories. Get your dance on. Run around with the children. Participate in group games. Help out with setting up or taking down tables and chairs. Look for opportunities to get in some movement.

5 Great Reasons to Go Meatless

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plant based eating benefitsWhen you decide to embrace going meatless, you open yourself up to a world of potential benefits. Today, I want to share some helpful information to help you see how the choice to eat more plant foods could change your life. You’ve got to do your own research, but here are some great things to consider.

Benefits of Whole Grains

“Whole-grain, unprocessed carbohydrates — such as whole-wheat bread, whole-grain pasta, brown rice, oats, buckwheat, quinoa and millet — can help prevent heart disease, certain cancers and diabetes. Experimenting with a new grain choice on your next meatless day can provide fiber for normal bowel function, along with a variety of vitamins and minerals that contribute to the nutrient density of your diet.” – Academy of Nutrition and Dietetics

Digestive Health

“When you eat foods that are high in fiber, Rarback says, you feel fuller. This can benefit people who are trying to control their weight. Maintaining a healthy weight helps with many aspects of digestive health and can prevent unpleasant problems with digestion, such as acid reflux.” – Everyday Health

Weight Loss

“A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.” – Vegetarian Times

Potentially Longer Lifespan

The method of research surveyed mortality rates among 73,308 Seventh-Day Adventist individuals, both men and women. And between 2002 and 2007, researchers looked to five dietary patterns as variables: non-vegetarian, semi-vegetarian, pesco-vegetarian, lacto-ovo-vegetarian, and vegan. According to the Huffington Post, the results of the endeavor found that mortality rates during the study’s timeframe were 12% lower for vegetarians, compared to non-vegetarians, whereas vegans saw an even lower mortality rate during the timeframe, or a 15% reduced risk of death. – Yahoo

Drop in Risk of Some Illnesses

“Most vegetarian diets are low in or devoid of animal products and are usually lower than non-vegetarian diets in total fat, saturated fat and cholesterol. Studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes mellitus and some forms of cancer. The American Heart Association recommends a vegetarian diet should include a wide variety of foods and enough calories to meet energy needs. Choose whole or unrefined grain products. Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C. If you use dairy products, choose fat-free/nonfat and low-fat varieties. Keep intake of sweets and fatty foods to a minimum.” – American Heart Association

“Compared to meat-eaters, vegans and vegetarians enjoy some major health benefits—including a 29% drop in heart disease death and an 18% reduction in cancer risk.” – Prevention Magazine

“Researchers at Loma Linda University in California studied different versions of the vegetarian diet and cancer risk among people at a low risk for cancer overall and discovered that a vegetarian diet may have protective benefits. Although the study is not the final say on the matter, vegans had the lowest risk for cancers, specifically cancers most common among women, like breast cancer.” – Time Magazine

“Research suggests that a predominantly plant-based diet can reduce the risk for type 2 diabetes. In studies of Seventh-day Adventists, vegetarians’ risk of developing diabetes was half that of nonvegetarians, even after taking BMI into account. The Harvard-based Women’s Health Study found a similar correlation between eating red meat (especially processed meats, such as bacon and hot dogs) and diabetes risk, after adjusting for BMI, total calorie intake, and exercise.” – Harvard University

Dr. Kim Williams, [Immediate Past] President of the American College of Cardiology and chief of cardiology at Rush University Medical Center, advocates a plant-based diet for heart disease prevention. He is a vegan and one of the most high-profile cardiologists in the country. – NY Times

dr kim williams vegan street
Image: Vegan Street

Meatless in May – Meal Prep, Food Storage and Family Meals

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meatless in may resources

Meatless in May! We are eating a lot more meatless meals and snacks, and that means you may be doing a bit more cooking this month. I’ve put together a list of resources to help you with meal prep, food storage and finding recipes that your family will love. (Oh! Make sure that you check out the first list of resources we posted with the challenge announcement. Lots of great meal plans and recipes)

Meal Prep

Food Storage

Finding Plant Based Recipes to Wow Your Family

Let These 35 Motivational Quotes from Black Women Inspire You

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black women inspirational quotesWhen you are trying to lose weight, workout regularly, avoid stress and change your overall lifestyle, mindset is key. Sometimes, powerful words can inspire and motivate us by planting a seed of positivity in our minds or making us see our situation a little differently. Here are some great quotes from African American women that will inspire you on your weight release, self love and wellness journey.

“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.”
– Angela Walker

“Dreams are lovely. But they are just dreams. Fleeting, ephemeral, pretty. But dreams do not come true just because you dream them. It’s hard work that makes things happen. It’s hard work that creates change.”
– Shonda Rhimes

“I am a strong woman with or without this other person, with or without this job, and with or without these tight pants.”
-Queen Latifah

“Everything that happens to you is a reflection of what you believe about yourself. We cannot outperform our level of self-esteem. We cannot draw to ourselves more than we think we are worth.”
– Iyanla Vanzant

“Be passionate and move forward with gusto every single hour of every single day until you reach your goal.”
– Ava DuVernay

“When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.”
– Audre Lorde

“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion. The potential for greatness lives within each of us.”
– Wilma Rudolph

“I believe it’s time that women truly owned their superpowers and used their beauty and strength to change the world around them.”
– Janelle Monae

“God, make me so uncomfortable that I will do the very thing I fear.”
– Ruby Dee

“If you don’t like something, change it. If you can’t change it, change your attitude.”
– Maya Angelou

“Women in particular need to keep an eye on their physical and mental health, because if we’re scurrying to and from appointments and errands, we don’t have a lot of time to take care of ourselves. We need to do a better job of putting ourselves higher on our own ‘to do’ list.”
– Michelle Obama

“It is better to look ahead and prepare than to look back and regret.”
– Jackie Joyner-Kersee

“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.”
– Alice Walker

“I define joy as a sustained sense of well-being and internal peace – a connection to what matters.”
– Oprah Winfrey

“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”
– Audre Lorde

“People see God every day, they just don’t recognize him.”
– Pearl Bailey

“Without faith, nothing is possible. With it, nothing is impossible.”
– Mary McLeod Bethune

“I really don’t think life is about the I-could-have-beens. Life is only about the I-tried-to-do. I don’t mind the failure but I can’t imagine that I’d forgive myself if I didn’t try.”
– Nikki Giovanni

“I feel myself becoming the fearless person I have dreamt of being. Have I arrived? No. But I’m constantly evolving and challenging myself to be unafraid to make mistakes.”
– Janelle Monae

“One day I decided that I was beautiful, and so I carried out my life as if I was a beautiful girl. I wear colors that I really like, I wear makeup that makes me feel pretty, and it really helps. It doesn’t have anything to do with how the world perceives you. What matters is what you see.”
– Gabourey Sidibe

“You don’t make progress by standing on the sidelines, whimpering and complaining. You make progress by implementing ideas.”
– Shirley Chisholm

“Never be limited by other people’s limited imaginations. If you adopt their attitudes, then the possibility won’t exist because you’ll have already shut it out. You can hear other people’s wisdom, but you’ve got to re-evaluate the world for yourself.”
– Mae Jamison

“No one can figure out your worth but you.”
– Pearl Bailey

“If you’re not feeling good about you, what you’re wearing outside doesn’t mean a thing.”
– Leontyne Price

“I never intended to become a run-of-the-mill person.”
– Barbara Jordan

“If your neighbor looks at you like they don’t enjoy the key you’re singing in, look right back, bless them, and keep on singing.”
– Odetta

“I am not a quitter. I will fight until I drop. It is just a matter of having some faith in the fact that as long as you are able to draw breath in the universe, you have a chance.”
– Cicely Tyson

“No person is your friend (or kin) who demands your silence, or denies your right to grow and be perceived as fully blossomed as you were intended.”
– Angela Walker

“Perseverance is my motto.”
– Madame C.J. Walker

“In every aspect of our lives, we are always asking ourselves, How am I of value? What is my worth? Yet I believe that worthiness is our birthright.”
– Oprah Winfrey

“In order for you to be able to execute all of those different qualities as a woman and as a person, you have to take care of yourself.”
– Tia Mowry-Hardrict

“I always felt like my value was much more in my intellect than it was in my appearance.”
– Kerry Washington

“We have to nurture our young women and understand the beauty and the strength of being a woman. It’s kind of a catch-22: Strength in women isn’t appreciated, and vulnerability in women isn’t appreciated. It’s like, ‘What the hell do you do?’ What you do is you don’t allow anyone to dictate who you are.”
– Jada Pinkett Smith

“I don’t harp on the negative because if you do, then there’s no progression. There’s no forward movement. You got to always look on the bright side of things, and we are in control. Like, you have control over the choices you make.”
– Taraji P. Henson

Each person must live their life as a model for others.
-Rosa Parks

How to Eliminate Belly Fat

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how to lose belly fat

One of the topics we get the most questions about is belly fat. It’s one of the most popular topics when it comes to weight loss in general because it can be very hard to lose. So, we decided to ask Coach Myya Mixon, someone who’s kept off 100 pounds for more than 10 years, to share her advice for eliminating belly fat. Everyone’s journey is different and there is no one size fits all plan, but it’s always great to hear from those who have walked where we are going, right? (Check out her story to find out more about how she lost the weight.)

Myya shared her story with us. She documented her journey and is now coaching others.
Check out Myya’s story

Guest Post by Myya Mixon

I am often asked what I did to lose my belly fat. After losing over 100lbs, I lost a substantial amount of belly fat by simply changing my diet and becoming more active, however, I still had some troublesome belly fat that I just could not get rid of. So, I did some research to find out what I was doing wrong and applied these strategies to lose the belly fat .

5 steps to losing belly fat

1. I cut out all sugary drinks and drinks that contained calories. This includes fruit juices, soda, sports drinks and coffee or teas that contained sugar. Instead I increased my water intake to at least 64oz a day.

2. I increased my protein. The increased protein helped me feel fuller longer. I increased my protein intake by eating more lean meats, fish and eggs, and reducing dairy from my diet. Non-processed foods is the best way to go.

3. I increased my physical activity. I exercised at least 5-6 times per week for no less than 45 minutes. I focused on a combination of both cardio and strength training. There were no days that I only did cardio. I also made sure that I spent most of my workout in my fat burning zone. The best way to track this is by using a fitness watch/monitor.

4. I made sure that I got at least 8 hours of sleep. By getting enough rest, it increased my overall energy throughout the day.

5. I eliminated stress! The best way to eliminate stress is by identifying people and/or situations (stressors) and removing them. For stressors that I could not eliminate, I used exercise as a remedy. Stress is a large factor in increased belly fat!

Abdominal Exercises

Contrary to popular belief, abdominal exercises are not the best remedy for eliminating belly fat! Everyone has abs, however, you can’t see them because they are covered by, what I refer to, as a blanket of fat. Of course, it is important to work your midsection and build your abs by doing core exercises, strength training, etc., but working your abs is useless if you aren’t leaning out your belly and midsection in general by focusing on what you are eating. It’s like the saying goes “Abs are made in the kitchen.” Your nutrition is 80% of your overall weight loss result and it the main factor in eliminating body fat. Exercise, on the other hand, contributes to about 20% of your results.

Meal Prepping and Planning

The best way to ensure that your nutrition is on track is by meal prepping and planning. Decide what you are going to eat in advance. Focus on your protein and vegetable intake and be sure not consume too much sugar.

I’m too busy to plan?

I am an extremely busy single parent who has a full-time job, owns a few business and volunteers in my community. I have found that the best way for me to prep my foods is by taking 30 minutes to an hour 1-2 days per week. One day I cook my meats and the other days I cook my veggies. I eliminate time in the grocery store by writing a list and only purchasing what is on that list. My list is written based on the meals I have selected to eat.

Bottom line: Nutrition is the key to eliminating belly fat. No matter how hard and how often you exercise, “you can’t out exercise a poor diet!”

Need Help Getting Started? Check out Coach Myya at myyamixon.com for details or to sign up!

What is Candida and How Does it Affect Your Health?

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what is candida yeast

According to recent studies, Candida is a systematic fungal infection that affects around 70 percent of all people. It’s an overgrowth of yeast and it can ultimately break down your intestinal walls and penetrate the bloodstream, causing toxins to be released into your body. It is very common in humans and can be found in the mouth and intestines. Candida can affect both your outer and inner regions of the body simultaneously*, affecting the skin, intestines, fingernails and reproductive organs.

Candida is highly evasive and can be difficult to diagnose. A lot of affected people are unaware that a serious fungal infection is affecting them. That’s partly because of the transformative properties of candida, as it can mimic other illnesses, causing people to be given with the wrong treatment or to seek out help for some other medical issue. Here are some of the symptoms of candida that can easily fool a person into thinking they have some other disease:

  • Constipation
  • Chronic fatigue
  • Impotence
  • Insomnia
  • Pain in muscle and joints
  • Intestinal gas an stomach pain

So, as you can see, causes can easily be misunderstood with another condition that causes these fairly common symptoms. Candida is more common now than it was in recent history, and the reasons are quite simple. We are now eating much differently than our ancestors. Modern agricultural practices are great for mass production, but eliminate the precious minerals from the soil. Lack of these minerals weakens our immunes system and creates an acidic blood environment, which makes it ripe for infections like candida. Additionally, our food is filled with sugar and processed goods, which lowers our immunity and decimates our health. Sugar is a MAJOR issue when it comes to Candida. Lack of knowledge when it comes to what we put into our bodies makes it difficult to avoid conditions like candida that are so connected to food.

Signs of Candida

  • Fungal infections in the skin and nails, like athlete’s foot
  • Fatigue, fibromyalgia
  • Digestive problems like constipation, bloating, diarrhea
  • Trouble focusing
  • Autoimmune diseases (lupus, multiple sclerosis, Hashimoto’s, rheumatoid arthritis)
  • Anxiety, depression
  • Infections in the vagina, urinary tract

If you have these signs, it’s time to talk to a doctor about your options. Some Candida infections can be very, very serious. A large part of population already has Candida, but it is only when candida overgrowth happens that we are in trouble. Your diet is crucial in preventing candida overgrowth from ever happening, as well as for sustaining and healing it when it does. What you consume affects how your inner system reacts to Candida and other similar funguses or diseases.

Let me just note as well that some people who practice alternative medicine feel that there is a direct connection between Candida and weight gain.

“Many alternative practitioners believe that the modern diet, which is high in carbohydrates, combined with overuse of antibiotics in food as well as for illnesses encourages Candida albicans, a type of yeast, to multiply out of control. When yeast concentrations reach a certain level, yeast spreads from the large intestine, its normal home, into the small intestine. From the small intestine, a more permeable area than the large intestine, yeast spreads to the bloodstream through small holes that create the leaky gut syndrome. Toxins spread through the bloodstream, affecting the immune and nervous systems and causing inflammation that contributes to heart disease and other chronic disorders, including thyroid disorders that make it difficult to lose weight.” – Source: LiveStrong

Candida and What We Eat and Drink

Food and proper diet habits are crucial for curing and avoiding candida and other similar infections. A more anti-fungal diet would contain fermented foods and drinks that can build your ecosystem, provides minerals that candida steals from your body and heal your digestion. It would also cut out  gluten, sugar and casein. By switching over to anti-fungal diet you will avoid feeding the candida, which will help you start the progress of getting it out of your system. You need vitamins, fiber and minerals to make your gut lining strong and healthy and create the favorable conditions for good bacteria development in your digestive system.

To starve the candida of the sugar that feeds it and makes it stronger, go on a diet heavy in vegetables, but without starch. Buy your vegetables fresh and eat them raw, steamed, or grilled. Avoid sweet potatoes and potatoes in general, as well as corn, yams, beets, squash, beans and peas, since they contain starch. Not feeding candida is only the first step and you will have to repopulate your gut with some healthy good bacteria as well. One way to do this is to consume live yogurt cultures – probiotic yogurts and kefir. Eat only fresh and non-processed meat, avoiding bacon, ham, spam, and lunch meat. There are some medicines available to treat candida overgrowth as well, but discuss these with your doctor before going that route.

Avoid soda and other sugar heavy beverages. Alcohol should not be consumed either due to the sugar content. There is a large variety of herbal teas that have anti-fungal properties that you can drink instead. Try ginger, licorice, cinnamon, or peppermint tea. Though sugar is not allowed, you can still use alternative sweeteners. Stevia can be used to sweeten up your food or beverages, because it has a much smaller effect on blood sugar levels. Drink plenty of water to help flush your body of toxins.  Try to drink 8 glasses of water each day at minimum (64 oz).

Note: This information is not meant to be a replacement for a visit to your doctor. Talk with an actual medical professional before self diagnosing and trying to treat yourself.

*More info: http://www.mindbodygreen.com/0-8376/10-signs-you-have-candida-overgrowth-what-to-do-about-it.html

#AmwellHealth: Speak with a Registered Dietitian without leaving home

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amwellOver the years, one thing that has truly amazed me is that I’ve never been referred to a registered dietitian or nutritionist by a doctor. I haven’t faced chronic illness my whole life, but I have dealt with PCOS, insulin resistance, a pituitary tumor and fibroids as an adult. All of these conditions can affect your hormones, food cravings and weight, thus what you eat is key to getting healthy and staying healthy. I’m also contacted by women daily who are seeking advise on what to eat to not only lose weight, but to help them manage diabetes, high blood pressure and hypertension, etc. These conditions that are running rampant in our community and I believe that better nutritional guidance is key. However, very seldom have the people I talk to met with a nutritionist or dietitian.

This is why I as so happy when #FitFluential offered me the opportunity to try an online session with on of Amwell’s Registered Dietitians/Nutritionists. (sponsored post*) I know that seeing a nutritionist or dietitian can be expensive, especially if their services aren’t covered by your insurance. I also know that when you make things super simple, people are more likely to take action. That is why I was super excited to learn that a 30 minute session with an RD is just $25. Isn’t that great? From the comfort of you home or anywhere on your smart phone, you can connect 24-7.

Want to speak with an expert about your eating habits and weight loss goals? You can sign up for a free visit with a dietitian/nutritionist using the coupon code: AMWELLHEALTH. Visit amwell.com

I wanted to make sure that this service was legit before suggesting it to you. What I found when I looked into the company is that Amwell is the nation’s largest telehealth company. Their users have access to board-certified, licensed doctors, dieticians and therapist for immediate and live, online visits—day or night, on either mobile or desktop. I love any company that is trying to give people more options and more access when it comes to their health and wellness.

What is Amwell’s criteria when it comes to Registered Dietitians? The RDs they hire must hold the following credentials;

  • Completed a bachelor or master’s degree with concentration in nutrition/dietetics.
  • Completed an accredited, supervised practice program in a clinical setting.
  • Passed Commission on Dietetic Registration’s national examination.
  • Completed 75 Continuing Education Units (CEUs) every 5 years.

So, the next step was to check out the service myself. Having the opportunity to have a free visit was a great for me, because I wanted to discuss my current eating habits and my desire to go Vegan, with a focus on being Raw Vegan. I’ve done a lot of research over the years, but I wanted to speak with a dietitian about potential nutrient deficiencies that I may not have considered. I also want to be fully powered, food wise, for my workouts. It’s always good to get an expert opinion.

Setting up a video session with a Registered Dietitian/Nutritionist was very easy. First, I selected the nutritionist that I wanted to see from those who were online at the time. I was able to review her profile to see where she went to school, how many years of experience she had, etc.

Amwell nutrition

Then, I answered a simple, brief questionnaire, similar to what you would fill out in the waiting room on your first visit to a new doctor. They also asked for my insurance information, which I didn’t need to fill in since I had a coupon code. I will have to look into whether my insurance company covers this kind of telehealth. Now, it was time for my video session.

We talked about the medical history information that I provided in the questionnaire and she asked me a number of helpful questions about my current health and my goals. She talked to me about the nutrients I should focus on as a Vegan and how I can have a better balance of protein and fats, but still stay plant-based. We talked about calorie and macronutrient goals as well. I felt like she wasn’t trying to push me to eat any particular way or to stray away from Veganism, which I’ve experienced in the past with nutritionists.

vegan protein smoothie
One thing that I do for more protein is add high quality, plant-based protein powder to my green smoothies.

I have to say that I was very impressed with Amwell and I would recommend this service to anyone who wants individualized, expert help with reaching their weight loss and wellness goals. Ultimately the goal is not just to look good or fit into a particular size. It’s to be the healthiest you that you can be and that means considering your own unique needs and any health conditions you’re dealing with. I feel that speaking with a Registered Dietitian/Nutritionist is a great investment and Amwell makes it very easy to do.

Visit amwell.com and set up your free session with a dietitian today using the code: AMWELLHEALTH

Amwell

*We were compensated for this post. Affiliate posts and sponsored posts are part of how we keep the lights on so that we can keep bringing you helpful information and success stories. All opinions expressed here are my own.

This post is sponsored by FitFluential on behalf of Amwell.

Energy Balance: I eat a healthy diet, but I still can’t lose weight.

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why can't I lose weight

It’s the complaint that dietitians and weight loss coaches hear most often: “I eat a healthy diet, but I still can’t lose weight. I’ve tried Paleo, whole foods, sugar-free, fat-free, low-carb, vegan….etc.” The list goes on.

Most people who struggle with food, struggle with finding balance. They struggle to find a way of eating that helps them to achieve a health body weight while still eating the foods they enjoy. Many people assume that dietary freedom is simply beyond them- that they must adhere to a strict eating pattern to lose weight and keep it off, or that they can somehow “come around to” living without chocolate, without carbs or without their favorite foods.

It is 100% possible to eat the foods you enjoy and still lose or maintain a healthy weight. Actually, it’s the healthiest way to do so and keep the weight off long term. However, striking that fine balance of nutrition and fun is hard- it is a lesson in moderation. It’s one that is so, so worth it for people who struggle with their weight and relationship with food.

What matters, what doesn’t.

The first step to getting off the yo-yo diet cycle is understanding what truly matters in weight loss, and what doesn’t matter at all. Most crucial in this discussion is energy balance. Once a patient has obtained a thorough understanding of energy balance and its role in the regulation of body weight, they are able to take steps to appropriately regulate their caloric intake, and to change their dietary habits and fate on the scale.

Energy balance ultimately determines whether you lose, gain, or maintain weight. Energy balance is impacted most readily by the number of calories we consume through food and beverages. The number of calories you consume relative to the number of calories your body needs to maintain weight is one of the two most important factors when it comes to the number on the bathroom scale. (The second factor: The quality of your food and any intolerances. Things like allergies, health problems, gluten issues, digestive issues, artificial sweeteners, bloating, etc can affect your weight as well.)

Are all calories created equal?

You can consume 1,500 calories worth of high quality fruits, vegetables, dairy, lean protein, and whole grains, or 1,500 calories worth of frappucinos and gummy bears. Traditional wisdom about calories in/calories out would say that your weight-based outcome will ultimately be the same. Math matters in weight loss, and it matters a lot. However, if you are insulin resistant or have diabetes, this scenario could end up in serious health issues and weight gain. There are people for whom simple calories in/calories out regimes work, but most people have to adjust the quality of their food to get lasting results. Let’s not forget that the body does need things like nutrients, healthy fats, vitamins, etc. At the end of the day, balance includes healthy vs. unhealthy.

This can be frustrating for many dieters, who assume that consuming a rigorously healthy diet will award them on the scale. What is the issue? Many dieters fail to lose weight even while consuming very “healthy” diets, because they simply consume too many calories. They are not truly tracking what they are eating and overeating occurs. The other issue is that when they do indulge in unhealthy foods, they binge and those extra calories count. You can work in your favorite foods, but you have to do it using portion control and understand what you are eating before you eat. No assumptions.

Again: math matters.  It’s vital that you have an awareness of calories: how many you need, how many are in various foods and beverages, and where you might have more calories coming in than you may have bargained for.

Even healthy foods can be extremely high in calories. Oils (olive, walnut, coconut, etc), nuts and nut butters, avocados, granola and dried fruits are just a few of many healthy-yet incredibly high calorie- foods that dieters may overeat, thereby preventing weight loss.

So, just how many calories do you need? Well, it depends.

Although caloric needs are generalized for nutritional recommendations (for example the average, semi-active adult needs 2000 calories to maintain a healthy weight), the specific number of calories our bodies needs varies depending on a number of factors, including age, sex, current body weight, highest body weight, activity level, and any underlying disease state. There is no magic number. You have to do your research.

Individual Caloric Need.

  • There are a lot of formulas out there. I would suggest using BMR. More info on that method.
  • Example: If you’re aiming to lose weight, a deficit of 3,500 calories is required to create 1 lbs worth of weight loss. In other words, to lose 1 lb per week (again, a deficit of 3,500 calories), you would need to reduce your current intake by 500 calories each day (500 calories x 7 days = 3,500 calories). This is a widely used equation, but it’s not set in stone. You can use it as a guideline.
  • Example: However, if you desire a slower rate of weight loss, you may simply begin to consume the number of calories required for your goal weight. For example, a 165 lb woman who requires at least 1980 calories to maintain her current weight may gradually reach a weight of 145 lbs by consuming 1740 calories each day.Because this deficit is smaller (240 calories each day vs 500 calories), the rate of weight loss will be slower, yet it will still likely occur. This method also has the advantage of placing you immediately at your goal number of calories for weight maintenance at your new, lower weight.

Regardless of what method you choose, remember: math matters. While the nutritive quality of foods is vitally important for overall health and disease prevention, fostering an awareness of energy balance ultimately awards you the freedom of consuming your favorite in foods in moderation while achieving a balanced, healthy diet and body weight.

Note: If you can afford it or if you can find a free program in your area, please speak with a nutritionist or dietitian about your goals. It’s worth the investment!  I also want to note that exercise is important as well, especially when it comes to fat loss. However, you can’t out exercise a bad diet. If you are working out and consuming too many calories, that’s not a good combination. Exercise can help you to create a calorie deficit, improve your cardiovascular health, gain muscle (which burn fat at rest) and help your overall mood.

Can Loose Skin be Tightened?

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loose skin after weight lossBelieve it or not, one of the fears that holds women back from losing weight is having loose skin. This can definitely happen to anyone and it can be very pronounced on those who lose over 50 lbs. That being said, you should not let fear of loose skin stop you from losing weight. 

We want to share some tips with you may help lessen the development of loose skin during weight loss, but there is no fool proof way to avoid it or cure it completely. Again… most people who have been very overweight (obese) for a number of years who achieve significant weight loss experience loose skin. 

There are some cases where surgery may actually be needed to remove loose skin, but even so, by following these suggestions you may be able to minimize the effects of loose skin. The goal is to keep your skin toned and healthy.

Exercise

Exercise isn’t just about burning calories and toning muscle. It’s about creating firmer skin. Muscle takes up much less room than fat. One of the biggest myths about women and weight lifting is that it will cause you to “bulk up.” Unless you are getting into competitive bodybuilding, it will have the opposite effect. Muscle is more dense than fat and takes up less room, so the body appears more toned.

The key to using exercise to reduce loose skin is to work the whole body and not just target specific areas. This allows your muscles to begin supporting each other and as they grow. Thus, you become leaner and your body shape improves. Exercise can also help with cellular health, allow your skin cells to begin to rejuvenate themselves and clearing out old toxins.

Lose weight slowly to reduce loose skin

While the idea of dropping 30 pounds in 6 weeks is hugely appealing, but it will almost guarantee the appearance of lose skin on your body. Weight loss should rarely exceed 1-2 pounds per week. When you first start an exercise and diet regimen, you may lose more but it will quickly taper off. This weight loss rate reflects that your lifestyle is changing in a sustainable way and that your body is beginning to redefine itself in a manner that is inclusive of all the parts of you needed for healthy living. You want your fat stores to diminish while your muscles fibers strengthen and your cardio and lymphatic system become stronger. All of this is surrounded and held by your skin and your skin cells need time to adjust to the new shape beneath them.

Age and skin elasticity are a factor

How old you are and the level of skin elasticity you have retained are going to be a huge factor in how much control you have over developing loose skin. With age, we lose collagen and the loss of estrogen also affects our skin cell structure. There isn’t a magic age where you are guaranteed to NOT have loose skin if you lose weight, but after 35 you should look into adding to a diet and exercise regimen certain supplements and hydration habits that help to support skin elasticity. Vitamins A, E, and D all help support healthy skin cells through supporting collagen and elastin production. You should also consider skin creams that feature Aloe as more studies support this as an effective agent in skin care. All of these have proven to help tighten loose skin.

Hydration and sun exposure

Not getting enough water on a regular basis often is a contributing cause to loose skin that will not go away. When you do not hydrate yourself enough and on a regular basis, your body begins to hoard water leading to water weight gain. This water weight puts strain on your skin and keeps it stretched out. A large part of maintaining proper hydration is managing your exposure to the sun as well. The sun can seriously damage the integrity of your skin. Some women make the mistake of tanning because it “makes their skin feel tighter.” It makes the skin feel tighter because it is dehydrating and damaging the skin cells. If you are concerned about loose skin, avoid too much sun exposure – but don’t avoid it all. Exposure to the sun remains the body’s best way to take in valuable Vitamin D.

Sometimes surgery is the only solution

Like it or not, surgery is sometimes the only way to get rid of loose skin. Genetics can play a factor in the generation of loose skin and even if you weren’t morbidly obese, you may have a hard time losing weight and keeping taut skin. There are several different procedures, all related to liposuction that can be performed. Talk to your doctor about your options if this appears to be the only solution for you.

The Basics: Calorie Intake for Fat Loss vs. Muscle Gain vs. Maintenance

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calories in caloires out

This article breaks down the basics of calorie counting.

When you’re interested in weight loss and muscle gain, learning about all about calories and learning about nutrition in general will serve you well. Calories are the essential units of energy that are found in all foods and are necessary in maintaining the body’s function. According to many fitness and nutrition specialists, “calories in, calories out” (CICO) is very important when it comes to getting to and maintaining a certain goal weight. In fact, many advocates of this concept assert that those who are overweight simply ingest too many calories. I disagree, because eating too many junk food calories isn’t exactly the same as eating a lot of lean protein and healthy carbs when it comes to health…and health is really the ultimate goal, right?

I personally believe that considering calories is important, but you also have to consider what types of foods you are eating. Counting grams of carbs, fat, protein, sugar and salt is key to reaching your goal weight. (more info on that) Having a percentage goal in mind is very helpful for creating balanced meals, for example; 35% carbs, 35% protein, 30% fat.

Carbohydrates 4 calories per gram
Fat 9 calories per gram
Protein 4 calories per gram

 

The good news is that in general, counting calories is a great way of monitoring weight loss, muscle gain, and also weight maintenance. In this article, I will give you a general understanding of counting calories for fat loss vs. muscle gain vs. maintenance.

Counting Calories for Fat Loss

Anyone who is looking to lose weight should find out how many calories are recommended for their age, height, and weight (BMR), keep track of their calories daily, and decrease the total calories they have been eating by 400 – 700 per day. You can use you Basal Metabolic Rate as a guide to figure out that initial number of calories that is allowing you to maintain your current weight. The 400-700 calorie reduction is called a caloric deficit.

Caloric deficit is essential in fat loss because it helps you maintain the energy you need to function but still lose excess fat. You don’t want your calorie intake to drop too low, especially when you’re exercising regularly, because it can cause the body to become catabolic. That means that it will break down muscle tissue to get the fuel it needs. The metabolism can also move slower when you aren’t getting enough food because the body will try to conserve energy. Eating too few calories is one of the main reasons people see their weight loss slow down on restriction diets after the first couple of weeks or first month.

The most common way of losing fat is by subtracting 500 calories from your normal intake/BMR, which means that if your daily consumption to maintain your weight is 2000 calories, you need to reduce it to 1500 in order to lose fat. It takes burning 3500 calories to lose one pound, so over the course of a week you’ll be reducing your calorie intake a total of 1 pound of energy, thus you’ll be able to lose weight. The amount of deficit you use will depend on your current BMR and current weight. If you weigh 120 pounds you don’t’ likely want to cut 500 calories from your diet. If you weight 400 pounds, you may be able to use a larger calorie deficit without your body seeking muscle for fuel.

More info on where to start – What is your BMR?

Counting Calories for Muscle Gain

This is information for those who are at their goal weight. If you are already eating more that what is suggested to maintain your weight focus on fat loss first and incorporate weight training into your routines to build muscle.

Unlike counting calories for weight loss, counting calories to gain muscle requires a caloric increase. For one to gain muscles, you typically have to add 200-500 calories to your normal intake (BMR, current calorie goals based on workouts, etc.) and for those who can barely put on any weight, you might have to add more than 500 calories. Everyone is different, so it’s a trial and error game. The human body utilizes about 60% of calories in order to keep up with the normal functioning of the body, so you don’t want to over do it and cause weight gain.

The fact that your body needs extra energy to build muscle can make it hard to lose fat and build muscle at the same time. That is why you will see many bodybuilders talk about cutting, i.e. fat loss, and building, i.e building up muscle. They usually plan to do these things at different times, because some muscle loss can happen when you cut calories and nutrients to lose fat. When you increase your intake of calories, be sure that the calories are healthy calories (eggs, veggies, whole grains, sweet potato, etc.) and not a lot of sugar, fast food and junk. Also, consider eating more protein overall, as protein is beneficial for creating lean muscles. Proteins help in building muscles and can also help to  prevent muscle loss when going into a calorie deficit.

If you are losing weight and working out, you will likely gain some muscle, however you don’t need a huge increase in calories. What you DO need, is to fuel your workouts and give yourself enough nutrition to stimulate muscle growth. That means that a super low calorie eating regime is not going to work. You have to eat to build muscle.

More info:

Counting Calories for Maintenance

It is very easy for the pounds to creep back in after we’ve reached out weight loss goals or just over the years. Aging, pregnancy, life’s trials, etc, can lead to weight gain. When having a drink or eating food, we add calories into our bodies. These calories are then used up in physical activities that we engage in…hopefully.  If you want to maintain your current weight, you should start paying attention to the caloric content of the foods you eat. By doing so, you can easily keep track of the amount of calories that you are consuming. You should also keep in mind the quality of the foods you are eating, in terms of healthy foods vs. highly processed food. The effective habits we develop when losing weight still have to be observed and maintained when we are maintaining our weight. That is why we call it a lifestyle change.

In conclusion, counting calories can be a complicated business because it involves calculating the exact amount of calories that are consumed when eating particular foods and also the amount of calories that are burnt when one is involved in physical activities and daily living.

It is important to note that a 2000 calorie diet or a 1300 calorie meal plan that you may find online won’t work for everyone because we all have different targets based on things like weight maintenance, muscle gain and fat loss. The most accurate way that one can use to determine his maintenance calories is by using a calorie calculator and there are various free calculators online to choose from to make your fitness plan easier to manage. Here are some free calculators;