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What is Basal Metabolic Rate and How Can It Help You Lose Pounds?

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what is basal metabolic rate,You may have heard others talk about their fast or slow metabolism, but you may not understand how to calculate your basal metabolic rate or what this means for you when it comes to your health and fitness goals. Basal metabolic rate (BMR) is the energy that your body expends while you simply rest.  In terms of calories, it’s the minimum number of calories that the body burns while at rest. This energy that is released as you rest is enough energy for your body to keep going and keep the organs going strong.

It can benefit you to learn how BMR works and how you can use it to work for you regardless of what your weight or fitness goals are. For example, your BMR decreases as you age, but it will increase the more muscle that you build. Both of these factors can foster weight loss or gain, depending on what you desire.

The basics of BMR

The body needs calories in order to produce energy and each person needs a certain number of calories in order to rest and do certain things throughout the day.  For example, one person may live an active life, working out often and working a job that requires a lot of physical movement. They will require more calories per day for sufficient energy over someone who does not live an active life and sits or lies down much of the time.  Essentially, each person will have a minimum amount of calories per day to not only stay alive, but also help when it comes to having the energy to complete their tasks.

Here is how you can determine your BMR:

Mifflin – St Jeer Formula – Currently thought to be the most accurate formula based on research by ADA.

Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Harris-Benedict Formula – This is the old standard.

Basal Metabolic Rate for Women

Women: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Basal Metabolic Rate for Men

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Once you calculate your BMR, then it is important to include your activity level because the more active you are each day, the more calories your body will need to produce the energy necessary to maintaing optimal function. Once you’ve determined your BMR, then determine your total daily energy expenditure (TDEE). In order to do so, calculate using the following method:

  • Sedentary: BMR x 1.2
  • Lightly active: BMR x 1.375
  • Moderately active: BMR x 1.55
  • Very active: BMR x 1.725
  • Extremely active: BMR x 1.9 [1]

If weight loss is your goal, understand that the step 1 is to consume less calories than your body needs each day and step 2 is eating a balanced diet (carbs, fats, protein, sugar, etc). So, let’s focus on step 1.

A good rule of thumb is to decrease your calories by 500 each day by eating less and by exercising. Then, over time you will lose weight because when you burn a total of 3,500 calories more than the body needs, you will lose one pound. By decreasing your caloric intake by 500 each day, within a week you will be able to lose between one to two pounds. Also, doing some weight resistance training a few times a week will certainly help you increase your BMR.

What’s great about technology is that there are plenty of websites and mobile apps that will help you out when it comes to determining your BMR. Go ahead and download an app that will keep track of your calories each day as you input the necessary information. The more you take control of your caloric intake and BMR, the more likely you are to reach your fitness goals more consistently.

Factors that affect BMR

There are certain factors that affect your BMR and keeping these in mind will help you when it comes to weight loss or weight maintenance. Factors include your weight, age, gender, genetics, exercise and percentage of body fat you have. It’s essentially the number of calories your body needs if you were to have to stay in bed all day and evening.

Your BMR decreases over time

Health experts assert that your BMR decreases about 5 percent every 10 years after you reach 20 years of age. This is why people tend to gain weight as they get older and aren’t necessarily eating more. They’re simply experiencing a slower BMR, which can affect weight.  Good news is that you can do things to reset your BMR as you age.

Typically, men have a higher BMR than women, as men usually have more muscle than women, although this doesn’t count for women who do serious strength training.  For those that have a higher percentage or muscle, their overall body fat is lower, which gives them to have a higher BMR in order to keep that muscle. Additionally, your BMR increases as your body weight increases in both sexes.  This means that the more you weight, the higher your BMR will be.

Why does my BMR matter?

It is important to understand more about your BMR whether you want to maintain your weight, lose weight, or gain weight. Knowing your BMR will help you maintain and achieve your weight goals over the years. In fact, sometimes those people who are having trouble losing weight and seem to be doing all the right things may just need to understand BMR a little better and apply it to their lives. Do the math and include this information as you continue to shape your healthy lifestyle.

[1] http://www.shapefit.com/health/basal-metabolic-rate.html

Resources: Decide on an Eating Plan

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What is your current eating plan? How does it fit with your weight loss and fitness goals? Will you go raw vegan, low carb, paleo, keto, vegetarian, or eat clean? Will you be following a specific book or plan? It can be very confusing and that is why research is important. If you haven’t done your research and embraced an eating plan, it’s time to do that.

decide on an eating plan

My #1 tip for meal planning: Don’t just decide on a daily calorie goal or way of eating (paleo, low carb, etc.)  Set daily goals for carbs, sugar, fat and protein intake as well. Having a goal for calories and nutrients is a more effective way to plan out your meals.

  • Use an online weight loss calculator to help you decide on the numbers that work for you. Here are some helpful calculators: www.webmd.com, www.myfitnesspal.com or www.freedieting.com. I’ve also included some general guidelines below that you can use as a starting point.
  • Please keep in mind that you have to do your own research and work to figure out what works for your needs. Someone with blood sugar issues is not going to eat a high carb diet. Someone with pancreas or gallbladder issues can’t just put an eating plan together without considering how much fat they will be eating. There is no “one size fits all” plan. Here is some additional guidance.

– Protein has 4 calories per gram – A good place to start is eating .7 to 1.2 gram per pound of bodyweight depending on you exercise needs and how much weight training you are doing.
– Carbohydrates have 4 calories per gram – A good starting point is .5 to .9 gram per pound of bodyweight.
– Fat has 9 calories per gram – Start with .3 to .5 gram per pound of bodyweight.
– Break down your calories by percentage. For example, 30% carbs, 40% protein and 30% fats.
– Going Low Carb – Going low carb can be very helpful of fat loss.  We are talking between 50 to 150 grams of carbs per day depending on your needs.

One of the number one reasons people don’t get results, is because they don’t go into weight loss with a clear plan and clear, reasonable goals in mind. When it comes to eating, it’s very easy to get off track, eat too much or eat too little food.  If you haven’t lost weight in the past year, could it be that you didn’t commit to a balanced eating plan and give it time to work? Could it be because you really couldn’t find a way of eating that worked for you? Let’s change that and stop the endless dieting cycle. There are tons of recipes and meal plans online for free to help you get started.

Tools

Articles

Books

Why Does Weight Loss Seem Easier For Men?

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weight loss easier for menIn a world where many men and women are struggling with weight loss, why does it seem like weight loss is easier for men? Are they more inclined to exercise? Is it easier for them to say no to unhealthy foods? Is their metabolism faster? If you’re on the weight loss journey and have been wondering about this, it’s time to get to the bottom of the matter. The reality is that losing weight is hard for men and women, but let’s take a look at this theory and delve into the topic a bit further.

Men typically think about food less than women

The topic of how often men and women think about food was put out there in a survey recently that looked at thoughts of food and sex in society. The result? Women tend to think about food much more often than men. In fact, the poll indicated that women think more about food than sex, but men tend to think more about sex than food.[1]  With women thinking more about food, they most likely eat more frequently than men, thus, it may be tougher for women to lose weight if they are eating more calories than their male counterparts.  Also, women are under tremendous pressure when it comes to cooking meals, buying groceries and losing weight. There is a lot of energy in our society focused around women and food vs. men and food.  Just take a moment to think about how much you discuss food, eating habits, dieting, etc with other women.

Men don’t relate to food emotionally as much as women do

If you’re a woman, you or one of your female friends have probably soothed a broken heart with chocolate,  ice cream or your comfort food of choice at least once. You’ve probably also seen plenty of movies where women are drowning their sorrows in desserts. Yes, women tend to relate emotionally to food, while men don’t do this as much (the do, but not as frequently). A study was conducted in which both men and women fasted for a day and then were shown pictures of delicious foods and were told to continue fasting. The results showed that a woman’s brain was much more active than the man’s in the emotional regulation area, indicating that a man can sort of shut off their emotional connection with food easier than women.

“In men, this willful inhibition directly affected brain metabolism—the group suppressing their craving had less activation in the limbic and paralimbic regions, which control awareness of hunger and desire for food. The two groups of women, in contrast, had equivalent brain activity. This observation corresponds to the participants’ ex­perience: the men who tried to ignore their craving felt a decreased desire for the food, but the women were tantalized despite their efforts at self-control. Wang also reported that the women’s brains showed a much greater response to their favorite food than men’s did, and he speculates that these findings may help explain why so many women struggle with their weight.” – Scientific American

Men, typically, do have faster metabolism

Yes, it’s true. Men tend to have faster metabolism than women, with research indicating that it can be up to 10 percent higher, helping them lose and keep off weight easier than women. [2] This has a lot to do with muscle mass/lean tissue.

Men have more lean muscle tissue

Research shows that men have more lean muscle tissue over women, which burns a lot more calories than body fat, even at rest. Although it is important to keep in mind that the advantage is only short-term, because studies have revealed that over the long haul, women do end up losing the same amount of weight as men. [3] Men may also lose weight a bit faster, but they can put it right back on within a short period of time, just like women.

Men have more testosterone

Guys can thank their testosterone levels for giving a bit of an advantage when it comes to weight loss. With their testosterone levels being naturally higher than woman, and their lack of estrogen, they’ve certainly got an edge when it comes to weight loss. In fact, women are between 6 and 10 percent higher in body fat due to estrogen, which can make it a bit tougher for them to lose weight in comparison. [4]

Good news is that it is possible to lose weight whether you are a male or female, as these differences aren’t really all that much of a difference.  If you make a commitment to regular exercise and adopt a healthy eating lifestyle, you’re apt to lose weight regardless of gender.  Getting more health conscious certainly goes a long way when it comes to mind, body, and spirit, so if you’re on the weight loss journey,  continue learning ways you can trim down and become healthier and don’t forget to enjoy the journey.  (More info on good nutrition guidelines for men and women).

 

[1] http://www.huffingtonpost.com/lisa-lewtan/women-think-about-food-men-think-about-sex_b_8636162.html

[2] www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35431

[3] www.cnn.com/2014/02/20/health/upwave-weight-gender/ and www.webmd.com/diet/weight-loss-wars-men-vs-women

[4] www.cnn.com/2014/02/20/health/upwave-weight-gender/ and www.webmd.com/diet/weight-loss-wars-men-vs-women

Dec Challenge Week 2 Resources: Feed Your Body, Not Your Emotions

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Goal for Week 2 of our December Challenge (Dec 6-12): Commit to feeding your body, NOT your emotions. If you are dealing with emotional eating, stress eating, overeating or food addiction, get to the REAL root of your issues.

feed your body not your emotions

Have you committed to eating right and exercising but emotions, situations and stress keep derailing your efforts? Are you eating as a response to hunger or as a response to that meeting with your boss, a disagreement with a loved one, boredom or depression? Sometimes food is not the problem, it’s just to tool that we use to soothe and comfort ourselves.  This is one of the reasons why giving up our favorite foods can be so challenging, because are giving up the thing we’ve been medicating our emotions and feelings with.  If this information is ringing true with you, this is the week to find SOLUTIONS and RESOURCES to help you break free from the cycle of emotional eating. This is not something that can be fixed with healthy eating and exercise alone. You have to get to the ROOT of what is causing you to self medicate and seek comfort in food.

The articles, plans and books we’ve indexed below can help you create a strategy to feed your body and not indulge your emotions or addictive behaviors.

Articles:

Plans:

Books: – Invest in your emotional health! There are some great self-help books and guides out there that can help you with emotional eating, binge eating and stress eating.

Tips for Weight Loss Over 40

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


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

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

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

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

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

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

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

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

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

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

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

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

Black Friday Fitness Deals on Amazon

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

Amazon

In the Kitchen

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

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

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

Fitness Tracker

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

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

Workout DVDs

50% Off Jillian Michaels Body Revolution

Save Up to 50% on Select Beachbody Workout DVDs

Fitness Equipment

Up to 30% Off Select SKLZ Training Products

Save 25% or More on Select CAP Barbell Kettlebells

Up to 25% Off Select Reebok Exercise Decks

Workout Clothing

25% Off Select Under Armour Performance Gear

Up to 40% Off Select Compression Clothing

Up to 50% Off New Balance Women’s Clothing

Save Up to 45% On Yoga & Athletic Lifestyle Apparel

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

5 Tips for Avoiding Holiday Weight Gain

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

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

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

Have a bite before you arrive at the party

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

Focus on more than just food

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

Pace yourself

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

Commit to regular exercise

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

Count your calories

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

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

7 Ways to Love Yourself More

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

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

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

Self-worth

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

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

Begin a new journey

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

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

Here are 7 ways you can love yourself more:

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

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

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

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

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

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

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

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

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

After all, you are worthy!

6 Reasons You Aren’t Losing Belly Fat

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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.

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

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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.