Why You’re Gaining Weight (and how to stop it)

Tired of gaining weight? Of course you are – none of us enjoy it when the number on our scale begins to climb. So why are you gaining that extra weight now?

That is a valid and frustrating question. And the answer is often found in recent changes in your life.

According to Edward Abramson, Ph.D. the author of Emotional Eating, “Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain.”

Let’s dive into the major changes in your life that have caused that annoying weight gain…

Life’s Fat Traps:

We all gain weight for different reasons. You often hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

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Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once?

Check out the following weight gain triggers and determine which one is responsible for your plight.

College:

The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

Marriage:

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There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness and health?

Pregnancy:

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Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

Career:

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Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

New Habits:

Close your eyes and go back to the fattrap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

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Eating Habits:

Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

Activity Level:

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The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

Your Transformation:

You’ve figured out which fattrap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It’s time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life’s fattraps.

Once you start working with me, those numbers on your scale will quickly change direction. Let’s do this!

Sleep Hack

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The most powerful relaxation mineral available, and it can help improve your sleep.

A deficiency in this critical nutrient makes you twice as likely to die as other people, according to a study published in The Journal of Intensive Care Medicine. It also accounts for a long list of symptoms and diseases — which are easily helped and often cured by adding this nutrient.

Think of magnesium as the relaxation mineral. Anything that is tight, crampy, irritable, and stiff – whether it is a body part or an even a mood is a sign of magnesium deficiency.

Magnesium is responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

Take 400mg magnesium 30-60 minutes before bed. Too much will result in diarrhea aka disaster pants. The most absorbable forms are magnesium citrate, glycinate taurate, threonate, or aspartate. I personally take this high quality brand.

Best Ab Exercises

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Just because those crunches won’t reduce your body fat, that doesn’t mean you shouldn’t strengthen your abdominal muscles. Regular ab exercises are an essential part of your strength and conditioning – necessary in order to get that fit physique you want.

Plank: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower and repeat for 3-5 reps.

Knee Tucks: Start on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position. Repeat for 12-15 reps.

One-Arm Full Sit Ups: Start lying on your back with your right knee bent, foot flat on the floor, and left leg extended straight out on the floor. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.


Clean Burrito

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1

Always buy organic ingredients

Here’s what you need…

  • 1 sprouted grain, flourless tortilla

  • 1 Tablespoon hummus

  • 1/3 cup cooked brown rice

  • ¼ cup cooked black beans

  • ½ cup cooked chicken, chopped

  • 2 Tablespoons fresh corn kernels

  • 2 Tablespoons chopped cucumber

  • ¼ cup shredded arugula

  • 3 cherry tomatoes, chopped

  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.

  2. Top the tortilla with rice, beans, chicken and veggies.

  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

 

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Green Tea For Fat Loss (Does it really work?)

There are a ton of products out there claiming to melt the fat right off your body without even having to exercise. Pills, patches, creams, teas, shakes… you name it! How does one sort out all the fluff?

This is where Shredfat inc comes in handy. We do our due diligence when it comes to research and testing.

Today I want to discuss a popular fat loss claim ‘Green tea for weight loss’. Does it really work? Is there science that backs up these claims? How should it be used? What is the best brand available?

I’ll answer all of these questions/concerns plus more.

Does it really work for weight loss?

Let’s make one thing clear right at the start; there is no magic weight loss pill. Optimal health and the physique you desire comes with hard work at the gym, and eating (mostly) clean. With that being said, there are actually some supplements that can accelerate your results.

As it turns out, research has proven that green tea could benefit you.

There is some evidence that long-term consumption of green tea catechins is beneficial for burning fat and may work with other chemicals to increase levels of fat oxidation and thermogenesis. According to research in Physiology & Behavior:

Positive effects on body-weight management have been shown using green tea mixtures. Green tea, by containing both tea catechins and caffeine, may act through inhibition of catechol O-methyl-transferase, and inhibition of phosphodiesterase. Here the mechanisms may also operate synergistically.

A green tea-caffeine mixture improves weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass… Taken together, these functional ingredients have the potential to produce significant effects on metabolic targets such as thermogenesis, and fat oxidation.”

Green Tea Does More Than Assist With Weight Loss

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Bone Health: Green tea polyphenols combined with a form of vitamin D called alfacalcidol could boost bone structure and strength, according to a new study in mice. The mixture may reverse damage to bones caused by lipopolysaccharide (LPS) induced chronic inflammation, which could in turn reduce the risk of osteoporosis.[1]

Cancer: Green tea components have been shown to downregulate the expression of proteins involved in inflammation, cell signalization, cell motility, and angiogenesis, while an association between green tea intake and decreased risk of cancers (including ovarian and breast[2]) has been reported.[3]

imagesBrain Health: Your brain is only one part of your body that might benefit from green tea, which is recognized as an abundant source of epigallocatechin-3-gallate (EGCG), a catechin polyphenol, and other antioxidants. The antioxidant activity of EGCG is about 25–100 times that of vitamins C and E.[4] One cup of green tea provides roughly 100 mg of polyphenols[5] and has antioxidant effects that are greater than a serving of broccoli, spinach, carrots or strawberries.

Not All Green Tea Is Created Equal 

If you’re drinking green tea hoping to increase your antioxidant levels, you should know that some green tea brands contain very little antioxidants. An analysis of the strength and purity of more than 20 green tea products by ConsumerLab.com found that EGCG levels in bottled green tea can range from just four milligrams (mg) per cup to 47 mg, while brewable green tea (from tea bags, loose tea or a K-cup) contained levels ranging from 25 mg to 86 mg per serving.[6]

img_00954_bigOne capsule of Life Extension’s Mega Green Tea Extract provides more polyphenols than you get from drinking seven cups of green tea. This 98% green tea extract is standardized to provide high potency EGCG, by far the most importantpolyphenol green tea provides. And green tea powdered extracts have been shown to absorb 60%-90% better into the bloodstream[7] and to be far more bioavailable than drinking green tea itself.

 

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Another great option is Nutrilite’s Slimmetry. I personally used this when I went through my weight loss transformation of shredding 80lbs of fat.

 

 

 

 

 

 

 

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Sources and References

[1] http://www.ncbi.nlm.nih.gov/pubmed/21036589

[2] http://carcin.oxfordjournals.org/content/29/10/1967.short

[3] http://www.ncbi.nlm.nih.gov/pubmed/22564714

[4] Mutat Res. 2006 Dec 10;611(1-2):42-53

[5] Altern Med Rev. 2000 Aug;5(4):372-5

[6] https://www.consumerlab.com/reviews/Green_Tea_Review_Supplements_and_Bottled/Green_Tea/

[7] Am J Clin Nutr.2004 Dec;80(6)1558-64

No Time to Workout?

The number one reason why you don’t exercise is that you don’t have time.

At least that’s what you tell yourself.

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With summer in full swing your busy schedule is sure to get even busier. There will be vacations, cookouts and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.

You don’t have to succumb to weight gain this summer. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

Closeup calendar page with drawing-pins

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

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2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

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3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

  • Lunge while curling dumbbells, 15-20 repetitions

  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

  • Squat while pressing dumbbells overhead, 15-20 repetitions

  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

  • Crunches on an exercise ball, 15-20 repetitions

  • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks

  • Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really… When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

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When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I’ll be the one congratulating you when your goal is met.

Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Eating Out Right

Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant.

Here’s how you stay on track while eating out:

  • Don’t eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.

  • Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.

  • Get it plain: Ask for sauces and dressings on the side to cut down calories.

  • Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

Healthy “Fried” Chicken

By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.

Always buy organic ingredients.

 

Servings: 6

Here’s what you need:

  • 2 cage free pastured eggs

  • 2 Tablespoons fruit-only apricot preserves

  • 2 Tablespoons Dijon mustard

  • ½ teaspoon garlic powder

  • ½ teaspoon red pepper flakes

  • ½ cup almond flour

  • ½ cup almond meal

  • ½ cup coconut flour

  • ½ teaspoon black pepper

  • ½ teaspoon dried thyme

  • ½ teaspoon sweet paprika

  • ½ teaspoon salt

  • 2 lbs boneless, skinless organic chicken tenders

  1. Preheat oven to 350 degrees F. Lightly grease a 13?x9? baking pan with coconut oil.

  2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.

  3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.

  4. Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.

  5. Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.

  6. Serve with a side of sugar-free BBQ sauce or organic honey mustard.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

Motivate your friends, family and co-workers! Forward this article to your friends.

 

 

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A deficiency in this critical nutrient makes you twice as likely to die

Scary headline isn’t it? The fact of the matter is that most people are deficient in this powerful relaxation mineral which is responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain!

What is this miracle mineral I’m speaking of? It’s magnesium.

Think of magnesium as the relaxation mineral. Anything that is tight, crampy, irritable, and stiff – whether it is a body part or an even a mood is a sign of magnesium deficiency.

woman-laying-down-on-couch-horiz

A deficiency in this critical nutrient makes you twice as likely to die as other people, according to a study published in The Journal of Intensive Care Medicine.[1] It also accounts for a long list of symptoms and diseases — which are easily helped and often cured by adding this nutrient. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

Magnesium is a crucially important mineral for optimal health, performing a wide array of biological functions, including but not limited to:

  • Activating muscles and nerves

  • Creating energy in your body by activating adenosine triphosphate (ATP)

  • Helping digest proteins, carbohydrates, and fats

  • Serving as a building block for RNA and DNA synthesis

  • It’s also a precursor for neurotransmitters like serotonin

Magnesium from Mendeleev's periodic table

In addition to support for cardiovascular[2-6] and bone health,[7,8] energy metabolism[9,10] and mood,[11-13] researchers are now focusing intensely on magnesium’s benefits for cognitive function.[14]

Unfortunately, it is very hard for your body to maintain optimal levels of magnesium in the brain.[15] This problem is of special concern for maturing individuals, as magnesium deficiency increases over time.[16]

LEX-16039-1Most commercially available magnesium supplements are not readily absorbed into the nervous system. To overcome this obstacle, you can supplement with an innovative form of magnesium called Neuro-Mag, shown to specifically target the aging brain and nervous system.

Take 400mg magnesium 30-60 minutes before bed. Too much will result in diarrhea aka disaster pants.

 

 

References and Sources

[1]  Tong, GM and RK Rude. 2005. Magnesium deficiency in critical illness. J Intensive Care Med 20 (1):3-17. Review

[2] Ann Pharmacother. 2002 Feb;36(2):255-60.

[3] Br J Sports Med. 2006 Sep;40(9):773-8.

[4] Congest Heart Fail. 2006 Jan-Feb;12(1):9-13.

[5] Clin Calcium. 2012 Aug;22(8):1227-34.

[6] Clin Calcium. 2012 Aug;22(8):1217-26.

[7] J Bone Miner Res. 1998 Apr;13(4):749-58.

[8] Curr Osteoporos Rep. 2009 Dec;7(4):111-7.

[9] Clinica Chimica Acta. 2000;294:1-26.

[10] Magnes Res. 2011 Dec;24(4):215-9.

[11] Pharmacol Rep. 2008 Sept-Oct;60(5):588-9.

[12] J Neural Transm. 2007 Sep;114(9):1129-34.

[13] Prog Neuropsychopharmacol Biol Psychiatry. 2009 Mar 17;33(2):235-42.

[14] Neuron. 2010 Jan 28;65(2):165-77.

[15] Neuron. 2010 Jan 28;65(2):165-77.

[16] Available at: http://www.mit.edu/press/2010/magnesium-supplement.html accessed December 10, 2012.