Hunger And Weight Loss

Ah,’tis the season for diets, resolutions, and a overwhelming flocking to the gym.

Along with all of that comes the need to follow fad diets or whatever current trendy diet Karen at the office is on.

With diets come lots of myths. One of those being you must be hungry (constantly) to lose weight.

Let’s look at two sides to the hunger games 😉

First, being hungry isn’t bad and won’t kill you….well eventually it would but I’m pretty sure you won’t get to that point.

Hunger, at the base level, is our God given, natural signal that our bodies need food. It’s like the low fuel light in your car.

That light comes on, you know you’ve got a number of miles before you run out of gas.

In a similar fashion when you start hearing those growling bear noises or feel that ache your body is telling you to fuel up.

Hopefully, you’ll give it good quality fuel…

Ideally, we would all follow our bodies cues.

Hunger like this is really ok and very normal.

Eat just enough to satisfy hunger and be comfortable and go on with your day.

Realistically, I doubt a lot of people even experience true hunger anymore as we’ve made habits to eat whenever time dictates we should, regardless of our bodies cues.

Eating more than we need with poor food choices is quite apparent with obesity at an all time high, and unfortunately in kids as well.

We eat regardless if we feel hungry. We eat for a whole lot of reasons… the clock says to eat, or our emotions, boredom, loneliness, etc none of those associated with true hunger.

In a perfect world we listen to our body and eat when we are hungry. We would allow ourselves to become hungry 30 minutes to an hour out from meals so we truly appreciate what we eat.

It’s really ok to leave food when your hunger is satisfied

We would eat enough, but not over eat because it tastes good. We again would listen to signals indicating our hunger is satisfied.

I always tell hubby food tastes so amazing to me when I’ve finished a hard workout, and by the time I’ve cleaned up my hunger is in full force and food truly tastes so much better when I’m honestly hungry.

**being hungry is ok and a normal feeling for our bodies indicating we need fuel.**

The other side of hunger

I follow a womans page on Facebook that has discussions on various topics.

One day a post came up with someone asking for the “best appetite suppressant”

Me….being me….responded with this….

“Eat adequate food.”

Listen, if you feel you need to suppress your appetite because your hungry, something isn’t going right.

If you feel the only way to lose weight or keep a certain “number ” on the scale is to constantly be hungry and not feed your body, something isn’t going right.

If you need a suppressant ( that can look like alot of things: filling up on liquids like coffee or water, using mints or gum, or an over the counter drug) something isn’t going right.

If you seek to supress your appetite, you’ve not had adequate food to satisfy your hunger and nourish your body. If you are hungry a small healthy snack usually does the trick.

Then move on with life.

You should not be in a state of ongoing hunger thinking about food, or how you can’t “have” food in a quest to lose weight.

**being hungry and withholding food or feeling we need to suppress our appetite isn’t a healthy way to live.**

A proper balance

Yes, when we begin a plan to drop a few pounds and reduce our calories a bit and make other adjustments we will feel hunger. (Refer to part one of post)

This would be the normal signals our bodies give us to eat. You will go through a learning process as your body adjusts. You can lose weight, eat adequate food, and go between meals without being hungry.

If you are you may need to examine…..

1. How much did you eat? Was it enough?

2. What did you eat? A meal rich in protein and healthy fat will keep you satisfied a long time. Empty calorie foods or meals lacking adequate protein with healthy fats will leave you hungry, sooner.

You don’t need to…

Feed your body minimal food that doesn’t satisfy your hunger and leaves you feeling like you need to “suppress ” your appetite.

Greatly restrict your calories to have a slow and steady weight loss. In fact doing so may actually slow your weight loss efforts.

Ignore your bodies natural cues to fuel it adequately. This deprives your body, and leaves you without adequate energy from not fueling yourself effectively.

Once you learn to follow your body you will eat when hungry, you will learn to eat just enough to satisfy you without over eating ( this can take a bit of practice) and you won’t feel a need to find ways to supress a natural appetite or use other unhealthy behaviors for weight loss.

Your turn…..tell me….have you learned to listen to your body when it comes to eating and keeping it satisfied? Or do you feel you still need to work on it?

It’s That Time Of Year

Every single holiday season I can’t help but notice.

Before the last sugar cookie is gone, the stockings are still hung by chimney with care, with the remnants of bows and ribbons still peeping out from hidden places, it has arrived.

What is “it”, you may be wondering?

The commercial reminder that you are “fat, over weight, out of shape and need to do something about it”.

It shows up in the stores where tasty treats used to be days before…. man made, processed food products to make you skinny now fill the aisles and shelves.

Drinks, potions, meal replacement shakes, pressed bars of some kind of concoction, protein this and that added to random food products….you name it…it’s there waiting to help you get skinny and fit.

After all, you cookie glutton, you over did it and need to atone for the sins of your eating.

Ugh! How I hate all of that!

I passed a woman picking up a pack of meal replacement shakes….I had to hold myself back from slapping them out of her hand and telling her not to do it.

Ha…can you imagine? 🤣

I’m passionate, what can I say?

Seriously though, it just makes me sad that so many will make their somber resolutions to get it “right” this year, to finally be successful at losing weight or hitting a new goal, but going about it all wrong.

The wrong way

There is a way that many think is “right” yet it’s almost always guaranteed to fail.

It looks something like this….

New year, time to get on track.

Make a resolute plan.

Eat up all the “bad” food because, hey, I’m dieting and there won’t be ANY fun foods allowed. Who knows when I’ll get to eat it again.

Prepare to diet by greatly restricting your calories in a greater deficit than you require ( this ensures you will be constantly hungry and thinking of food)

Eat tiny boring meals of “diet” type foods ’cause that’s what you’re supposed to do.

Remove any pleasurable foods from your day.

Constantly think of when you can eat again.

Pick up some type of exercise and throw yourself into it.. hard… ( hey does it really matter if your body is not at that fitness level yet? ) you have to work hard and punish yourself for eating and gaining weight.

Daily weigh in letting the scale be your judge and jury. Loving yourself if it gives you what you want, being disgusted if the numbers don’t come up like you hope.

Repeat this process a week, maybe two, losing a couple pounds before running back to your normal life like a comfy old friend.

You resign yourself to always being this way.

The right way

Ok, I was kinda being funny, but the sad part is, this is very much a reality for lots of people.

They have good intentions and want to be successful but just go about it in the wrong way.

What can work? How do you once for all get over the place you’re in?

Keep it simple.

Nothing says you have to do all kinds of hard, crazy, or painful things to reach your health and fitness goals.

Instead, consider this:

Don’t make over blown promises with unattainable goals. Telling yourself you’re going to workout 5 days a week when you haven’t done anything is unattainable.

Saying you will commit to a 5-10 minute walk each day is much more short term and easily accomplished goal.

Instead of “making” yourself eat healthy foods why not experiment with a couple new healthy options that sound appealing to you. Try a new dish or fruit or vegetable. Cut out a sugary drink, eat a little less. Modify portions.

Weigh only once a week with the goal being 1-2 pounds which is sane and reasonable.

Make a single, short daily commitment to yourself, anything that is positive and helpful to your fitness and health goals.

A daily commitment that takes 10 minutes or less is completely doable no matter the kind of day you are having.

Several weeks of keeping simple, daily commitments will show you that you can take steps towards bigger goals and be successful with them.

Simple resolutions will potentially keep you from quitting, empower you, and give you the confidence to move forward with bigger,life changing goals.

Tell me, what approach have you tried to weigh loss and fitness?

Why Diets Fail You

Before we get to the weird sweet potato photo…….

Often one of the hardest parts of writing a post for my blog is nailing a title. The idea for the post can come effortlessly and then the only thing remaining is a clever, witty, thought provoking title to draw in you, my 4.5 readers.

And that I can often spend more time pondering than you know….

Therefore, when I have ideas come to me that present me with the title first, I’m thrilled. I then quickly save it into my working folder as an idea to bounce on.

This is one that’s been patiently waiting in that folder. I figured I’d drag it out, dust it off and do something with it 😜

For the love of diets

If you’ve hung around me for awhile, you know I’m kinda “anti diet”. This is not to be confused with “anti weight loss”.

Why anti diet?

They just don’t work.

Oh now wait. I can hear you ready to tell me about Karen at work and how her keto plan has the weight falling off her.

Or maybe it’s someone else working Paleo or any one of the other current trendy things to follow.

There are lots of “vehicles” to get us started on weight loss. The more troubling issue is, which vehicle can get us to our destination and still be usable for us when weight goals have been attained? Which one can we follow for the rest of our life?

Calorie Deficit

I’ll say it again for the kids on the back row. There is no magical, miracle wonder diet that makes you lose weight. There are lots of programs to help you lose your money but you don’t need to spend a bunch of money to lose weight.

It’s simply science.

Expend more calories than you take in through exercise and what you eat, i.e. create a deficit, and you will lose weight.

You could do it with Oreos and milk but I don’t recommend it.

Sustainability

Diets don’t work long term because the large majority just aren’t sustainable. And by that I mean it’s not a plan you can or will do the rest of your life.

I cannot tell you the times I’ve heard someone reference looking forward to a “cheat day”. This means falling off plan to eat the things they have been withholding from themselves. It’s a grasp to feel “normal” and enjoy things that have been on a forbidden list. If you’re on a plan and you spend to much time looking forward to having restricted foods, you may need to rethink it.

For me, that’s not how I wanna live, and really, most people don’t.

It’s why they toss the towel on a plan that withholds enjoyable things.

Deprivation

When people think of diets, no wonder feelings of deprivation come to mind.

Eating less food, not having favorite foods or treats, not getting to have birthday cake, being hungry, eating boring flavorless foods….the list could go on.

No one, not a single one of us, wants to feel deprived which is another reason diets fail.

Lack of balance

Many popular diets totally cut or eliminate food groups. Where there are some people who need to for food allergies or health reasons, the majority of us don’t need to remove healthy and nutritious foods from our daily diets. However, demonizing food groups has become cool in some circles.

Demonizing food isn’t cool.

We love routine

Maybe you have certain things you like to grab for breakfast or you do your coffee in a special way. You have foods you enjoy. It’s all like….comfy…right? None of us want to give up our familiar routines. Diets really upset that apple cart.

Diets offer a quick fix…sorta

Let’s face it. How many times have you started a structured diet and were already longing to get back to normal life? You bite the bullet thinking you can get 6-8 weeks done. You jump into it, get excited over your big “loss” of water weight the first week and prepare for week 2. You’re all on fire and are excited for the weight you’re going to lose.

And then just like that…you’re done. Maybe a week to 10 days into it, you’ll take your few pounds you lost and call it a day. This wasn’t as fun as you thought it would be.

Sadly you’ll gain that weight back with a few more pounds too.

Now about the weird sweet potato pic…

I had gotten in from a sesh of physical therapy and dove into dinner prep. One of my favorite ways to eat sweet potatoes is to cube them, add some onion and a bit of olive oil and roast till they are soft with crispy edges.

Heaven.

Anyway, I had started writing this post earlier in the day and had the ideas bouncing around when once again I was reminded of this simple truth.

Diets will almost always fail.

However if we make our daily nutrition about eating real foods, preferably single ingredients or close to it, we will not only be satisfied but will provide our bodies with optimal nutrition. Eating real food is satisfying. Eating real food allows for special occasions and treats and removes feelings of deprivation.

By the way…. I did write a post called “The Single Ingredient Diet” a few months back be sure to check it out…

When we focus on each day, making healthy food choices, eating in balanced ways and allowing for treats, we don’t need to diet.

Learning to create a small calorie deficit in our day will lead to slow and steady weight loss.

Living this lifestyle is not only balanced, sane, and allows you to build your own routine, it is also long term sustainable which will lead you to lifetime success.

Tell me. Have you had success with a particular diet? Or do you find yourself back where you started when you get off it? Have you figured out now how to make it your lifestyle and not diet?

Saturday Snippets

Ah the dilemma. The dilemma of what to put into my Saturday Snippets for you to read as you eat your donut and wash it down with coffee.

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I thought I’d continue with my healthy living theme that I’ve got going on right now.

A few years ago when I began to um…accidentally…wander into the health and fitness world I had clear ideas of how I thought things should work. I still do although some have been dialed in on more since  I’ve learned and grown more.

The one thing now that is so important to me is using my voice through my blog and other social media to share  how crucial good nutrition is to someone wanting to lead a healthy lifestyle.

I love exercise. I’ve loved the hard work and challenges of training for big events. I love getting out of my comfort zone and doing stuff some of y’all tease me about 😁

However, at the end of the day, the best exercise I can do is make careful choices as to what I choose to shovel or not shovel into my mouth.

This is where it makes or breaks for all of us.

I firmly believe a sensible eating plan that includes all food groups is extremely important.

Why?

Sustainability long term ( can you do it forever) and important vitamins, minerals and nutrients your body needs from all food groups.

Yes, exercise I believe is crucial to our complete well being. However, if you want to lose weight, keep it off, and live “normally ” you need to do a couple things.

* Eat a balanced diet of all foods.

* Don’t engage in plans that restrict or offer “cheat days” or leave you feeling deprived and restricted.

* Practice mindful eating. Listen to your body.

*Portion control. You really don’t need seconds.

* Remember anything that is labeled as low fat, fat free, sugar free, gluten free, paleo, keto, low carb, whatever, whatever, still has calories! And your body only needs a certain number a day to do it’s thing. Eat over that, you won’t lose, eat under that requirement and you’ll lose weight. Remember, its science boys and girls 😏

Make a point to daily choose real, whole foods, allow for a wee bit of fun stuff, eat enough to satisfy your appetite, listen to your body ( it’s ok to get truly hungry!) then add as well some purposeful exercise to balance it all out.

If you need to start somewhere though, remember the best exercise is mindfulness of what your hand brings to your mouth and the quality of food you eat.

 

Low Carb Diet vs. Keto Diet

With the start of a new year, I’ve watched with the usual fascination as all the diet plans and health products start making a new surge as people once again make a “resolution” to lose weight and get healthier.

I always marvel at how complicated people try to make it.  It honestly just doesn’t have to be so.

Anyway, one of the things I’ve been itching to get to is writing this post doing a little comparison of a low carb diet and the keto diet.

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Are they the same? What makes them different ? Is one possibly any better than the other?

I hope to offer some educated perspectives to this current trendy topic.

What’s the difference?

A low carb diet is simply that. You can make adjustments in your eating and modestly or greatly cut back on carbs. You become more selective about your carbs and where they come from.

For instance, I can really do without the carbs in cake or chips,  while the carbs in an apple or sweet potato offer my body lots of good vitamins and minerals along with those  complex carbs all for very few calories.

But hold up.

Not all carbs are equal as you may know. Simple carbs like the ones found in refined sugars meaning…. breakfast cereals, muffins,  pastries, chips, cookies, crackers, baked goods,  boxed snacks, sodas, sugared drinks, candy, alcohol etc… are ones that should be looked at critically first.

Simple carbohydrates are made up of just one or two sugar molecules. As such, it doesn’t take much for your body to break them down and absorb them (as glucose) into the bloodstream. For this reason, simple carbohydrates raise blood sugar much faster and usually higher than complex carbohydrates.

Often people may find with an awareness of exactly what they consume in a day they will realize those simple carb foods are the ones who need to be reduced in their daily diets. Doing so can almost painlessly lead to a slow steady loss of weight.

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Complex carbs ( starches made up of long chains of sugar molecules—are considered good carbs because they take longer to digest and thus don’t spike blood sugars as quickly as simple carbs) are found in good foods like whole grains breads and pastas, legumes, sweet potatoes, white potatoes, low fat yogurt, milk,  and tons of good for you fruits and veggies. So many veggies…..

Not only are they good for supporting all systems of your body they provide crucial energy as well. Find my post on carbs here…… https://sassyfitnesschick.com/2017/04/11/carbs-are-not-the-enemy/

Being on a low carb diet doesn’t mean you are on a keto diet although some tend to think that.  I hear so many people say it but honestly, many are on just an extremely low carb diet.

That being said, keto is a low carb diet. An extremely low carb diet to the exclusion of many of those healthy, good for you good carbs I mentioned along with most fruits and veggies.

In order to truly follow a ketogenic diet you need to be in a state of ketosis. This simply means your body is burning fatty acids (ketones) for energy instead of carbohydrate stores (glycogen in liver, and glucose in blood) and your carb intake must be at, and stay at, a consistently  low level to achieve that.

The levels of ketones produced can be varied depending on daily macros. ( Macro nutrients are the daily protein, carbs and fats you eat)  And the amount of carbohydrates consumed is one of the big differences when looking at low carb vs keto.

a ketogenic diet demands specific changes to all three macronutrients. For this reason, it’s hard to recommend a keto diet to someone unless they know how to track their macros or are really serious about learning.

When you have normal levels of ketones in your bloodstream, your brain and the rest of your body are fueled by stored body fat. But the only way to know for sure if you’re in a state of ketosis is confirming it through daily testing.

This can be done through blood, urine, or a breath analyzer test.

Urine strips are perhaps least confirming because they merely show the excess that you’ve eliminated.

Blood and urine strips are also more expensive as they are a one time use.

Breathe and blood tests show more up to the moment ketone levels.

So to clearly state… you could believe you are doing a keto diet but without actually testing for ketone levels and tracking your total macros, you could just be doing an extremely restrictive low carb diet.

Saying you’re doing keto doesn’t really mean you’re actually doing that without evidence to show that you truly have your body in a state of ketosis, this is where your body is actually using the fatty acids for energy and not glucose. Just because you reduce the amount of carbs you eat doesn’t mean you are using body fat for energy.

Lowering carbs can help you lose weight.

If you’ve been consuming more food than your body requires, and a lot of it in forms of the simple carbs we discussed, then lowering those carb levels will contribute to weight loss.  You can reduce these carbs that contribute to spiking insulin levels and that produce wildly fluctuating blood sugar levels.

Cutting back can definitely help with those issues, but again, it’s lower carb, not keto, but you will lose weight. Learning to replace those carbs with healthier choices will keep you feeling satisfied while your body adjusts to not having those foods.

If you’re goal is to lose weight but not be in ketosis, then eating  plenty of veggies and a healthy dose of exercise will get you to your goals.

For me, when I want to lean out more, I stick to just tons of healthy veggies, fruits, some whole grains as needed and protein. I’m not restrictive and I’m not hungry.

As you can see the differences between low carb and keto is more than “just” carbs.

What can I eat?

With just a low carb diet you have the ability to manage your macros a bit more easily. Low carb with lots of healthy veggies and protein will keep you full and satisfied. You won’t necessarily be overly concerned at carbs in veggies because they will fill you up especially with added protein.  Not only that, your body loves all the vitamins and minerals that are loaded into veggies and fruits.

You will be more mindful of carbs found in grains, rice, breads, pastas etc. as well as your simple ( non-essential) carb consumption.

You can however, if you want to, have a small slice of birthday cake at grandmas 90th birthday and  know it will knock you out of ketosis because you did so.

That’s kind of a win 😉

If you think the keto diet is something you must do, a typical macro breakout for your daily diet is 25% protein, 70% fats and 5% carbs.

Yes. You are seeing that correctly. 5%.

These are recommended macros for keto. Lowering your carbs to this level will force your body into ketosis meaning it will begin to use fat for energy.

Maybe unwillingly, but it will.

If you choose this path, ideally, you would want to do it in steps as drastically cutting all carbs will make you…. want to eat a wall…

well… maybe you wouldn’t but you might feel ridiculously hungry and all kinds of other awful things from immediate restriction. It’s best to do a gradual reduction to allow your body to prepare for what’s coming.

Another common mistake on this diet is to lower calories while cutting carbs which isn’t the best idea. Lowering carbs will lower calories. Don’t push for both.

put in my body

So what’s the best choice?

I have a personal opinion, for sure. I wrote a post comparing the keto diet and the DASH diet… you can get a lot of my thoughts and also the comparisons of these two diets in this post… find it here….  https://sassyfitnesschick.com/2017/07/21/keto-and-dash-diet-review/

I’m honestly not a huge supporter of the keto way for lots of reasons. It’s just a hard sell to convince me that a higher fat diet is better than the many, many veggies and fruits and food groups that are eliminated on this diet.

And really, I gave up a long time ago following anything that tells me “foods I can eat and foods I can’t eat” plans. #rebel

And besides, I kinda like bread once in a while…and cake… and eating those things definitely wreaks havoc on the keto plan as it can knock you out of ketosis.  Not only that, to many people I know who are on it seem to live for “cheat” days so there’s that thought as well.

Don’t do a diet plan that you look forward to cheating on.

I think going a more low carb approach is less restrictive, easier to maintain, and has a broader range of foods you can consume which leads to less feelings having to do with out or deprivation. Not only that there isn’t the constant manipulation of macros and counting and all that other stuff which seems kinda tedious.

Maintaining a less restrictive diet will give you freedom and let you lose weight as well.

However, we’re all different. One method works for one and not the other. Find what is easiest to live, what let’s you still enjoy life, and what doesn’t leave you feeling left out because you “can’t have” what’s being served.

I still find at the end of the day, balance, moderation, and mindful eating are where it’s at when it comes to weight loss and no one thrives being deprived and hungry.

And don’t forget no matter what “diet” you may pursue, Paleo, Keto, Whole 30, South Beach, gosh there are so many, even my favorite, the old school sensible, moderate eating plan, at the end of the day weight loss occurs because of a calorie deficit and nothing else.

There is no magic diet.

Your best opportunity to be successful is to find the plan that you can easily stick to and is long term sustainable leading to a permanent lifestyle change while achieving weight loss.

Tell me…do you have experience with either of these options? If so, did you have success or have tips to someone considering it?

 

 

Science Or Snake Oil

As a writer, there are many paths my mind goes when it comes to sitting down and deciding what I want to let out of my head. Sometimes I just feel like talking about life and things going on. Other times, because my blog is about health, fitness, living well and maintaining a healthy lifestyle, my focus is zeroed in these areas.

One of the topics I haven’t written on lately is the ongoing, ever present, collection of products to “help” people lose weight.

Ya know, gimmicks and what not. People happily, willingly, fork their hard earned money over for the latest smoke and mirrors in an attempt to unload fat magically overnight.

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I hate to break it… but it just doesn’t work…or maybe for awhile they are encouraged and see some initial water weight loss and that can spur someone on to keep going… but it’s rare.

Most of the time they just have lighter bank accounts once the novelty has worn off.

So I’m on my soapbox again….

in the mega million dollar “health and wellness” industry, there’s always a new kid on the block. There’s always some product that makes people hopeful that maybe this time, this new thing, will do the trick.

There’s one that recently caught my eye and of course I’ve started digging and reading on it.

I love when the … what do I call them? the sellers? business people? distributors? boldly post the ingredient list as if to proudly say “SEE this is what’s in it. All good and natural ingredients”

It just helps me so much. It helps my research to ferret out all those magical ingredients that lead to sweet dreams of health and being goal weight thin.

Gosh one ingredient, I do not exaggerate, has as many letters as the entire alphabet.

For real.

It should also be noted that the person writing the review and nicely breaking down all the ingredients ( they obviously sold product X) first off mentions (that this product that contains all the letters of alphabet) is chemically demonstrated….

So there’s that, whatever that is.

Let’s establish this….

Just because a product tells you it’s made of “all natural ingredients”  doesn’t really mean squat.

The term “natural” is common in the supplement industry, but doesn’t always mean it’s safe. In fact there is no legal definition for natural. Often many plants that grow in nature can be deadly and natural supplements can still have added unnatural ingredients.

All natural  supplements don’t always mix well with other medications we may be taking. be sure to consult with your doctor before taking any.

Pay attention boys and girls, the “all natural” thing is a huge marketing and selling gimmick designed to make you feel comfortable and good about using their products. It encourages you to buy them because, well gosh, it’s all natural so it’s gotta be super good for me, right?

Don’t buy the hype.

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Other things to consider..

Do you know the FDA ( food and drug administration in the U.S.) has actually banned many  “natural” substances that were being put into diet and weight loss aids and products?

Why you may ask?

Oh because of pesky little problems like accelerated heart rate, shortness of breath or even heart attacks from the stimulants of these “natural” products.  Many of these natural ingredients are actually mother natures version of “speed”. They can accelerate your heart and breathing, leave you feeling jumpy, nervous or agitated or provide an upset stomach and headache as well as (maybe) have effects of curbing appetite ( most likely from other said issues it causes)

In the US, herbal products and food supplements are largely unregulated.

That is, the products are not screened or subject to FDA approval
prior to their going on the market.  Rather, it is the product
manufacturer that has the responsibility to make sure that anything
being sold as a food supplement is safe… or to determine how much of what to put in the mix of everything.

For that reason, you will often see statements on herbal products or weight loss supplements sold in the US to the effect of:  “This statement has not been evaluated by
the FDA. This product is not intended to diagnose, treat, cure, or
prevent any disease”.

Let’s look at a current example….

one of the “natural” products on the market today that everyone is jumping on is green coffee bean extract derived from unroasted coffee beans. It is currently among the worlds most popular weight loss supplements.

Basically, keeping it short, it’s claim to fame is supposedly to cause more fat loss by increasing body heat.

Green coffee bean extract comes from coffee beans that haven’t been roasted. Coffee beans contain compounds known as chlorogenic acids. Some believe these compounds have antioxidant effects, help lower blood pressure, and help you lose weight. Roasting coffee reduces chlorogenic acid content.

It’s interesting to note in all the articles I read it stated it “may” help with weight loss or lowering blood pressure etc.

There isn’t much testing or proof done on this topic to be totally conclusive and because of this there is always a lack of evidence on it’s safety. Studies are small, not long term and for the most part poorly designed.

Because there is no regulation on this manufactures can use the amounts they choose in their products. As mentioned previously, the jury is still out on the fact there isn’t enough evidence to support the claims for this product.

Speaking of evidence ….

As I read this glowing report on this particular product, she indicated “studies” had been done on the effectiveness of it. Well, of course I wanted to see who had done them and what some of the results were.

I mean, in all fairness, let’s see what they revealed. Maybe I was being a bit unfair.

Well, it turns out the studies were actually done by the company selling the product. I might be a wee bit cynical here but, I don’t see that as some kind of scientific, conclusive proof.

And of course the contestants who used said wonder product, were losing all the weight.

A company doing their own testing, to me, is not the most compelling evidence.

In summary….

not just this product but thousands  of others are not well tested, have limited evidence for their claims, and are not regulated by food and drug administration on any level.

It’s important to be mindful of what you take, especially if you already take medications.

Also understand that as sweet, good or well intending your pedaling neighbor or family member is, they are simply regurgitating the company driven info that comes to them in their sales packets. The majority most likely know nothing of the effects of ingredients that  are in products  beyond what they’ve been told.

And of course there is the simple truth that you will not find a magic formula to help you quickly knock off the weight to get your dream body.

You just have to get that the old fashioned way. Sensible, healthy eating, the right amount of calories for your body and purposeful exercise, that and  that alone is your key to success.

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8 Fitness Habits To Live By

healthy fitness

 

Have you ever wondered why some people seem to (effortlessly) maintain a healthy lifestyle and you are struggling over the idea of buying lettuce? Why your neighbor is out for a run before the sun comes up and you are challenging yourself to get up with the alarm?

What are they doing and what’s their secret?

They’ve built healthy habits of course. They have over time, built them into their lives to where they have now become second nature. It’s something they don’t think about, it just becomes an automatic thing they do.

With more than two thirds of U.S.  adults obese and over half not meeting physical activity guidelines as outlined in the centers for  Disease Control and Prevention, developing some healthy fitness habits definitely is in our best interest.

What are some of these habits and behaviors that highly fit people exhibit ?

Let’s consider these successful habits.

. They make healthy living a lifestyle. They aren’t focused on a quick fix plan or something short term. They know it’s a way of life and live it. Exercise and eating well are just what they do. This isn’t to say they are perfect but they don’t let slip up’s become an excuse to revert to poor eating and ditching their exercise regime. A healthy lifestyle is a focus on living day to day through good nutrition and purposeful movement.

. They’ve made physical activity fun. I preach this all the time. Don’t do something you won’t be able to enjoy because you “think” you should or your neighbor is doing it. Find the thing you can enjoy whether it’s running, or being at the gym. Learn to experiment and do new things. For me, I love having several activities because it not only works all of my body, but gives me variety too. Variety will prevent boredom.

. They follow an 85/15 rule. Meaning they’ve learned to eat healthy and nutritious meals 85% of the time while allowing some treats or fun extras into their day. I find this a sustainable way to live that allows me to be successful in my efforts without feeling deprived. Having an occasional treat won’t sabotage your efforts. It could prevent you from binging because you’ve deprived yourself.

. They’ve learned to be a bit competitive. No, I don’t mean against others although healthy competition in a race is always a good way to see what you’re made of. Competing against yourself can often be the biggest challenge and biggest motivator. When I train for something it changes my whole mentality about what I’m doing. Training keeps me in an athletes state of mind. Training is very concrete and intentional with a specific goal in mind. Simply “working out” has no definitive plan. Learn to let your inner athlete be your biggest competitor. I am fiercely competitive with myself but I don’t see that as a bad thing. It pushed me to work harder, in turn, I learn I’m always capable of a little more.

. They’ve learned to recover quickly from a setback.  Hey. Things happen, I get that. I’ve been de-railed by injuries and things beyond my control. I’ve had a day where I’ve had more “treats” than I really needed. This isn’t an opportunity to toss in the towel and quit. Those who have setbacks don’t allow them to get in the way of what they know to do. When they’ve maintained a high level of fitness, skipping workouts or going on a food binge is simply not something they do. They adapt, adjust, and get back to doing what they know to do. There is no “all or nothing” mentality with food and exercise.

. They are willing to learn. They don’t buy into the latest hype and have learned to educate themselves to make informed decisions. If they don’t know something they seek wise counsel and stay away from the latest guru or trending health book.

.They keep it simple. They aren’t going from one program to another looking for the next big thing or the fastest working thing. They have found what works and stick to it. This works well for all of us. In a busy world, keeping our health and fitness plans simplified ensures we will stick with them.

. They don’t use exercise as a primary way to lose weight. They learn to see other important improvements like strength or faster speed. They also understand good nutrition is HUGE to weight loss success and not just exercise. They have come to understand that sometimes the scale might not change a lot and learn to see improvements in other areas of their lives as well.

Do you exhibit and practice habits of fit people? What areas can you improve or do you feel you excel in?