Weight Loss Hack

Dieting and exercising are not the only things you can do to lose weight. And by all means do not say you are on a diet. No on wants to hear it, and you do not want to say it. It is as if you will jinx yourself. Chose healthy options, exercise as much as you can, and call if a lifestyle change. Here are some other tips to shed some pounds, and be more positive about your health.


1. Plan ahead. Make shopping lists prior to hitting the grocery store. Avoid shopping while hungry. Fill your basket with fresh fruits, veggies, and other healthy items.

2. Incorporate exercise into your daily routine. You do not need a gym membership to get in shape. Walk around your neighborhood, buy some weights and lift in your home, or use items around your home like water bottles or canned vegetables.

3. Drink plenty of water. It is very important to stay hydrated. Replace empty calorie beverages with water and unsweetened teas.

4. Quit smoking.  

5. Be as positive as you can. Surround yourself with happy people. And build yourself a strong support system.

Get an Energy Boost

Feeling tiered and burned out can really slow down your productivity. Being over worked and stressed can lead to lack of sleep, stress, and feeling sluggish. Take some time to focus on how you can get more energy, and feel much more energized and motivated.

Pace yourself

Do not over exert yourself. Make lists and schedules to keep on task. Prioritize, and leave room for the unexpected events of the day. Being well organized can help minimize clutter and help get through your busy day.

Exercise

Move your body. Even if just for 10 minutes. Exercise can get your blood flowing and give you a natural boost of energy. Try walking, jogging, swimming, cycling, or dancing. Exerting yourself during the day can help you fall asleep faster at bedtime. 

Food is fuel

Do not skip breakfast. Try complex carbs such as whole grains and starchy vegetables for all day energy, and fruits for a quick burst of energy.  10-35% of calories should be protein. Opt for lean meat, fish, poultry, eggs, beans, nuts, and low fat dairy.

Healthy fats give you natural energy. Try polyunsaturated in Safflower and Sunflower oils, Monounsaturated fats in olive oil, canola oil, and avocados, and Omega 3 fatty acids in seafood. Also be sure to get fiber, a multivitamin, and plenty of water.

Caffeine may seem like a quick fix, and although it may help for a little while, you will inevitably crash. Coffee and soda are best limited to 1-2 servings a day, and are best enjoyed before 3 PM; caffeine can interfere with your sleep.

Contact me for healthy and quick breakfast ideas!

Sleep

Getting adequate sleep is essential to stay healthy and fight fatigue. Aim for 6-8 hours a night. Here are some helpful sleep tips:

• Schedule; try to go to sleep at same time each night.
• Keep bedroom cool, dark, and quiet.
• Turn off all devices, computers and phones at least 1 hour before bed.
• Avoid foods that cause you heartburn.
• Limit alcohol, while it may help you falls asleep it can cause restlessness.
• Exercise early- not too close to bedtime.
• Relax before bed. Read, or listen to calming music. 

If you are chronically tiered, you may be suffering from fatigue syndrome or another medical condition. See your doctor if you are still concerned, even after trying some natural remedies.

Copyright Cathie Karas 2015

But, I want to lose weight now!

Yesterday, today, now! That's when us over weight people want the excess weight gone, we want it gone fast, but it doesn't quite work that way. And boy do we know it. After a 3 mile jog, and a egg white with broccoli, I'm expecting to lose my 10 extra pounds. Ah, that jog felt good, 4 hours later, lunch time. Instead of a sandwich or a salad, you know what I devour? Brownies and 4 pieces of mini-candies, 3 Milky ways, and 1 Kit Kat, with a cold glass of water. That will wash it all away, right? And no one saw me eat that junk, so the calories don't count, right? The things we tell our selves to make us feel better.

That quick fix is just not going to happen, and even if it does, it is not a long term solution. Fast today, fat tomorrow, is what I say. So, how do we do it? How do we stay fit, healthy, and still get that cake or ice cream we so desire. I'll tell you, I eat what ever I want, and I'm only 10(maybe 15) pounds over weight, why? Must be because I exercise 5 days a week, and I always incorporate fruits and veggies in with my junk.

If I am going to have a bowl of ice cream, chocolate chip cookie dough preferably, I add a banana or blueberries to my sundae. If I'm going to have a bowl of cookies, I make sure to have some almonds, or walnuts with them, if I'm planning on pigging out at a BBQ, and what other way is there to enjoy a BBQ, (hot dogs, burgers, (Mikes)Hard Lemonade, and chips), I make sure to have a salad with it. It helps to fill me up so I probably won't be tempted to have more than two servings. And I'd rather spend less calories on food, more on alcohol.

Some other eat what you want and maintain tips:

• Walk everyday (walking for 60 minutes everyday can help reset your body's weight set point).
• Drink 8 glasses of water a day (thirst/dehydration can be mistaken for hunger).
• Eat fruits and veggies before or during every meal or snack.
• Try to eat every 3 hours, so your stomach doesn't become so hungry that you over do it at the next meal.
• Do weight training. Muscle burns fat! Cardio is great, but having muscle in your body will keep you toned, and when you engage in cardio, you will burn more calories. Try resistance bands, push ups, boxing, or weight machines (at the gym, or your home).

Contact me with any tips, questions, etc. Leave a COMMENT below.

Lose Weight- Count your Calories

There are numerous diets out in the world. Low carb, fasting, juice diets, soup diets, and brand names (big money making corporations) such as Weight Watchers and Jenny Craig. While you need to chose what is right for you, I think that counting your calories will be the most successful thing you can do.

Calculate the calories you need per day: To lose weight, gain weight, or maintain.

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.Calculate ActivityStep two: In order to incorporate activity into your daily caloric needs, do the following calculation:

• If you are sedentary : BMR x 20 percentIf you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

source:http://weightloss.about.com/od/eatsmart/a/blcalintake.htm 12/11/09

Don't want to do the math yourself?

Enter your info here: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

Dieting/ Eating Healthy Tips from ME!

• Read the labels
• Stick to the amount of calories recommended for you, per day
• Exercise (do what you can)
• Avoid foods that make you want more (potato chips, cookies)
• Eat plenty of fruits and veggies, so you won't have hunger for the junk
• Eat one serving size

Check with a doctor, or nutritionist if you have any questions on your dietary needs, supplements, or allergies.

Leave a comment!!! I'd love to read what you have to say.