All Calories are NOT Created Equal

What you eat can greatly effect your hormones and metabolism. For the better or for worse! Calorie counting is one way to lose weight. Another way that’s worked for me is what I call “clean” eating.

On this diet I eat lean meats, high fiber (lots of vegetables,) fat, and cut out most carbs. It’s a variation on the Paleo or South Beach Diet. High protein helps you to gain muscle and lose fat. I have been more successful eating this way because I’m not hungry all the time, like I’ve been when counting calories.

Eat less sugar and starch (carbs.) Insulin is known as the fat storage hormone. It is secreted at higher levels when you eat refund sugars and carbohydrates making it more difficult to lose fat. For those high fat meals you may regret, try Fat Fighters! The supplement blocks some of the fat and carbohydrates from your meal so your body doesn’t absorb it.

Eat more protein. Protein is the king of all nutrients! It boosts your metabolism and keeps you fuller for longer. Every meal should include protein, fat, and vegetables. Eat between 0.5 – 1.0 grams of protein per pound of body weight. (For example a 150 lb women would eat between 75-150 grams per day.)

Drink water, coffee, or tea. Avoid soda, juice, beer, and other sugary drinks. They are an empty source of calories. Meaning your body does not feel satiated when you intake them.

If you can stomach it chili peppers have a substance called capsaicin, which some studies have shown reduces appetite and increases metabolism. One of my favorite supplements is called Thermofit. It is made with capsaicin, you get all the benefits of chili peppers, without the burn!

Some of my favorite foods are listed below:

  • greek yogurt (I like Oikos or Fage)
  • cottage cheese
  • milk 2% or soy
  • black beans
  • tuna
  • chicken breast
  • tilapia (Costco has my favorite, panko crusted!)
  • steak
  • ground beef
  • eggs
  • turkey
  • peanut butter
  • mixed nuts
  • quinoa
  • oatmeal
  • brown rice
  • ProFit protein smoothie (add milk and strawberries, then blend with ice. So good!)
  • spinach
  • kale
  • broccoli (I’ve been really into broiling broccoli with some olive oil and sea salt. Yum!)
  • avocado

Some great snacks you can just throw in your purse:

  • jerky
  • string cheese
  • apples
  • nuts
  • protein bar

women's health protein pic

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Losing Weight The Basics

I just returned from my 8 week postpartum doctors visit. Ugh, I’ve got some baby weight to lose! Over the years my weight has been up and down. During my senior year of high school I gained 25 pounds. Lost it. Gained my “freshman 15.” Lost it. Had my first baby, gained 40 pounds! Lost it. Now after baby #2 I’m struggling to find the motivation to do it yet again! Instead of focusing on feeling overwhelmed I’m going back to the basics.

Start small and keep it simple. While I love some of those fancy fitness trackers (FitBit, Up, Garmin, etc.) you don’t NEED them! The concept of weight loss is to burn more calories than you take in. Choose one lifestyle change below and incorporate it into your week. It only takes 30 days to develop a habit.

1 pound of fat = 3500 calories. To lose a pound per week you need a calorie deficit of 500 per day. To determine how many calories you should eat use the “rule of 10” to find your BMR (basal metabolic rate.) Multiply your weight in pounds by 10. For example: a 150 pound woman would eat 1500 calories each day.

Need a boost? Try Thermofit a natural plant based metabolism booster made from red hot chili peppers. All the benefit without the burn! One of my favorite products from It Works.

Eat breakfast if you don’t. It will jump-start you metabolism, balance your hormones, energize, and turn on your brain. Studies have shown that people who eat within 2 hours of waking weigh less than people who don’t!

Keep a food journal. You are far more likely to be successful if you track what you eat. Some studies conclude you are twice as likely compared to those who don’t! Increasing awareness and learning “better” foods to eat will absolutely blow your mind! If you’re a big Starbucks fan (like me) I’d recommend sitting down before you google those nutritional facts. I really like the app My Fitness Pal.

Move. Do more than you did yesterday! Park further away than usual, take the stairs instead of the elevator, go on a short walk- increase your distance week by week. Again make SMALL changes and eventually they will become a habit.

Be accountable. I can’t stress how important this is! Find someone (besides yourself) to keep you in line. A friend, spouse, workout buddy, join an online group (there are many,) meet with a personal trainer if your budget allows. Invest in yourself! It’s money well spent.

eat this not that

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