Weightloss after everything

IMG_4216Hello to all those who follow this blog. I haven’t written in a while and it is only because I have been super busy… ya know…living. I definitely am not stressing out over losing weight anymore. I still have my goal weight in mind. I am back to my pre-preggo weight and that is not or no where near my goal weigh hehe. However as I get older I realize that it is important to be a little kinder to myself. Not every pound is life or death. Not every day missed at the gym is going to ruin my life. I still work out, just maybe now I will play a game of WII sports or WII Cheer with my daughter for an hour or two and I’m good. I am still fanatic about what I eat. I figure if I’m not going to workout hard everyday I can at least keep my diet as healthy as possible. People who know me know that I rarely if ever slip up on my diet/WOE. I know that I will get back to the heavy lifting in the gym one of these days but right now I am just enjoying kicking back, enjoying life and not stressin it ! here is pic of me and my fake smile. Smokin hot I say lol

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Cardio….is it necessary for weight loss or not ?

aed61e4d9970bf7898d2a1f037ea45fd It has taken me about 6 months to lose 20 pounds. I will take it. A loss is a loss and I really can’t complain. At 37 years old and aging I can imagine that it will remain difficult to lose weight. That is no excuse of course, especially when there are 80 year grandmothers out there doing it successfully. In the last 6 months I have done very little steady state cardio however and it makes me wonder if maybe if I had …I would have had an even bigger loss. I am a bigger fan of interval training and strength training and that is what I do for the most part. I like how strength training changes how your body looks. I have never been the biggest fan of steady state cardio. Boring hours (minutes really) walking on the treadmill or riding a recumbent bike left me feeling like I wasted my time and really didn’t do jack to help my weight loss goals. It turns out that I may actually be right about what I was feeling. Cardio can be a big fat waste of time in reaching your weight loss goals. I came across an interesting article on T-Nation. The article talks about how cardio is basically non-essential for fat loss. Most people recognize this without actually “recognizing” this. Let me explain. Have you ever watched the Olympics and seen the physiques of sprinters compared to the marathon runners. Sprinters are muscle toned and cut (boy are they). Marathon runners by comparison are a little more “jiggly” and definitely not as defined. Some people would even call this look “skinny-fat”. People who do a lot of cardio and not a lot else are usually just skinny and lack that toned and sleek look. The article gets into a lot about the negative effects of steady state cardio over time. This website is a body building website so if you check it out recognize that it is definitely for people who are trying to building muscle or building a physique that has a more lean and toned look. The top 4 results when googling the topic “is cardio necessary for fat loss” this article is number one. However you will rarely find that all people agree of course that cardio isn’t really necessary for fat loss. I encourage those who may not be seeing significant losses to trying HIIT cardio over steady state cardio. I also encourage everyone to listen to their body because every “body” is different. I linked the article below for your viewing. Good Luck !

The Best Damn Cardio Article Period

Life Hacks for Getting Back on Track

pic-of-eating There is so much going on in life and the world but I wanted to come back and give you all some of my favorite hacks for getting back on track. These hacks will hopefully help you get back on track with your diet. Some of these tips can even help you get back on track with life in general. Enjoy !

  • THROW IT OUT-If you have been off your diet or lifestyle change and still have some of the offending junk food hanging around your fridge or pantry, go ahead and throw it out now. All of it. Don’t leave one snack behind. It will be impossible to start fresh with all the tempting junk food hanging around. Think of it this way. You never should have bought it and maybe that will make you feel better about throwing it out. Even better maybe donate the food to a food bank or shelter.
  • HYDRATE-If you have gained weight during your fall off the wagon it is most likely water weight. If you have been off the wagon longer than a week or so those extra pounds may actually be extra chub but don’t fear you can get back on track and it all starts with HYDRATING. Drink your weight in water and pee pee all day long. This will go a long way in riding the body of toxins from the crap food and any water weight that you have been holding onto.
  • AMP IT UP-Kick your workouts up a notch. Not only for your body and to burn any excess pounds that you may have put on. But also for your mind. It is a great release and motivator to complete a kick but workout. You can literally feel the pounds melting away when you complete a really sweaty workout. Commit to working out everyday when getting back on track. Even if it is just a power walk around the neighborhood.
  • FAST-I like to EAT! so a true fast is not for me. However when I have had a bad week or weekend where I haven’t been exactly true to my diet, I like to switch it up and do something like Two Shakes and a Meal. I will choose my favorite low carb shake and have two of those a day with a healthy breakfast or a healthy dinner. I like to do something to shock my system to detoxify and get my body back into fat burning mode.
  • STAY AWAY FROM THE SCALE-Don’t way yourself immediately after you have finished a week-long binge on donuts and Doritos. It will almost always lead to depression and disappointment. I instead recommend following the points above first for about a week. Then jump on the scale to see where you are at. I can almost guarantee you will see a much better number once you have sweated it out and let go of some of the offending water weight.
  • EASE INTO IT-Maybe you have been off diet for longer than a week or a month. If that is the case you really should ease back into the living healthy lifestyle. That way you will be more likely to stick to it. Try replacing two of your meals a day with something really healthy and clean. Try a healthy salad full of green veggies and lean meat for lunch or a sumptuous breakfast of blueberries with steel-cut oats for breakfast. Sometimes it is the small changes over time that count and will help you stay on diet for the long haul.
  • DISTRACTION-Find something else to do with your time. Spend the day out with your children exploring the local park, go on a hike, read a book. Do anything other than living your life controlled by food. You will feel so much better that you occupied your time with something else other than sabotaging your body.
  • NO NEGATIVITY ZONE-Let the negativity go. If there are some less than positive things going on in your life, try not to let those things affect your diet. Which is difficult if you are a person who is known to stress eat. If prayer is something that has worked for you I definitely recommend it. Sometimes we need more than self-control to overcome some difficult things going on in our life. If you don’t confront the larger issues that have an effect on your behavior it can make it more difficult to change your life permanently.

I hope that these little “hacks” help someone to get back on track who is really finding it difficult. This list isn’t the end all of getting back on track. I could go on forever about the subject. However this is a good jumping off point. I guarantee if you follow these points you will be well on your way to putting that little bump in the road in the past where it belongs. Good Luck !

The Benefits of Fasting

Are you getting the MOST out of your WORKOUTS?? Here is how you can tell.

frustratedNothing is worse than working out religiously for weeks and not seeing the results that you were hoping for. Whether you were looking for accelerated weight loss or more muscle definition, not seeing results could be telling about just how effective your workouts are. As with everything we have to put things into perspective. If you have been working out for a week and are expecting to have tons of gains or maybe you were expecting to lose 5 pounds in one week, you may be expecting too much. However, if you have been working out for at least 4 weeks and haven’t seen an acceleration in your weight loss/gains I would suggest checking some items on the list below.

  • IS YOUR DIET IN CHECK? Check your diet to make sure you aren’t eating more to compensate for your exhaustive workouts. It happens to the best of us that when we exercise more we want to eat more. I like to call this “eating your workouts.” Start tracking exactly how many calories you are consuming if you haven’t been doing it before. I recommend an app like My Fitness Pal which also gives you the breakdown on how many calories you are burning during your workouts. Also you want to make sure you are feeding your body the best and healthiest foods possible. To increase the effectiveness of your diet in general try calculating your macros to get the correct percentage of carbs/calories for your body and goals.
  • PUSH IT TO THE LIMIT-Are you really pushing yourself during your workouts? Are you sweating and making sure that your heart rate is elevated. Raising your heart rate leads to more fat burning so it is a must during your workouts. Now is the time to reevaluate your workouts to make sure they haven’t become stagnant and that you are really working out to the point of perspiring or near exhaustion to really see the results you want. Don’t go easy on yourself !
  • FEEL THE BURN-Are you feeling the burn during your resistance/weight training workouts? If not your muscles may have gotten used to the amount of reps or weights you are using. Depending on the look you are going for or what you are trying to achieve you may need to increase your reps (lean toned look) or decrease you reps/increase the amount of weight you are lifting (muscle gains). However, muscle soreness does not necessarily mean that you have put in a good workout. The goal isn’t injury. The goal is to constantly evaluate where your workouts are so that when the time is right you can increase the intensity or load of those workouts.
  • FORM ON POINT-Having correct form is important for making sure you are getting the most out of your workouts. There is nothing worse than spending an hour in the gym weight training and get the feeling that your overall form is off or you are not doing the prescribed workout properly. Check out bodybuilding.com for videos for correct form on every workout from squats to bench press. Making sure you are using correct form not only can increase your gains/weight loss but correct form can also prevent injury.
  • HIT THE HAY-Getting adequate rest is so important for weight loss and muscle gains in the gym. Making sure you are getting your sleep/rest is probably one of the most important things you can do for your body. Lack of sleep can affect everything from cravings to storage of fat cells to just how effective you are in the gym the next day. It is hard to put 100% into your workouts when you are exhausted.

Hopefully once you have checked off every item on this list your weight loss will be back on track and you will start seeing the gains you desire in the gym. Good Luck !

The advantages of an increased heart rate during exercise

High reps/low reps which is best?

9 common training mistakes

Does muscle soreness mean muscle growth?

Why sleep is important?

 

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Vegan FAIL! But I’m still grateful!!

saladI like to mix up my way of eating every once in a while just to keep things interesting. I had heard about the benefits of a vegetarian diet so I figured I would give it a whirl .I made it a whole entire 7 days on the Vegan life style. I was just so hungry that I couldn’t take it anymore. I have to blame myself for this. My diet largely consisted of Vegan protein shakes with fruit once or twice a day and vegetables. So my 7 day diet did not include any rice, beans, potatoes, etc. I have been on the low carb lifestyle for almost 7 years and it is so hard for me to eat carbs now and not feel guilty.  I guess that could be considered a good thing or a bad thing. I have to say that I feel that beans, brown rice and potatoes are not horrible food items. There are definitely worse things that I could be eating. However I used to have no control where carbs were concerned. I definitely have to give praise to God for all the eating issues I have overcome. I rarely went a day without eating something sweet, usually skittles or starburst. Putting away a whole cheesecake was nothing for me. I have to credit my faith in the Lord and myself for overcoming my eating disorder. I consider overeating or food addiction an eating disorder. I always think when I see someone who is struggling with their weight that there is no way that they have a healthy relationship with food. I remember the days of sneaking food when I was a child or eating by myself so no one knew what I was eating. It was not a healthy way to live. I don’t even crave those foods now. Don’t get me wrong I will something absolutely delish looking on Pinterest and start licking my lips. The difference in me now is that I don’t feel like I absolutely have to have it. I don’t feel like I need to run off an eat in secret. FOOD no longer has that control over me that it used to have. I can treat myself now and not feel guilty. I can have a “cheat meal” and it doesn’t turn into a cheat month or a cheat year. Finally at 37 years old I feel like I’m in control over my eating. I have to credit Low Carb living as well. Eliminating sweets and junk food from my diet for so long made me realize that I don’t even miss them anymore. I have learned to value my health more. I have learned that being a good example to my children and family is of the utmost importance. I would definitely encourage anyone who is struggling with food addictions to seek help. Try reaching out to a therapist or even a family member who can understand where you are coming from. aniexty-pic

So I’m back to low carbing. It is where I feel comfortable. I think that is the most important thing for anyone who is on a weight loss/fitness journey. Find something that you can stick with for life. It won’t stick if you don’t actually enjoy what you are eating. I don’t feel deprived and I love eating my protein an veggies. I am currently putting together all my favorite low carb recipes to share with you so stay tuned !

The Best Kid Friendly Workouts!

13340415-illustration-of-a-family-exercising-together-stock-illustration-family-cartoon-exerciseThese workouts are being brought to you by my children. I was a lazy child and I won’t say that my children inherited the “lazy’ gene from me but I wouldn’t call them the most naturally active kids around. This day and age with all the electronics and game systems it is tough to get your kids outside and keep them active. Even though we all have busy schedules nothing is more important that spending extra time to make sure your family is healthy inside and out. I hope you enjoy and incorporate some of these “workouts” into your family life.

  • YOGA- Yoga is a very kid friendly workout if you didn’t know. Using only moves that are gentle on the body and yoga can be done inside as well as outside. Nothing is more enjoyable to a child than to go outside and roll around especially if they have a slightly less coordinated adult doing it with them. I love Cosmic Yoga Kids. Not only do they have a website but they have videos all over YouTube. Check them out for all the yoga workouts you can imagine and don’t be afraid to take this yoga workout outside to get some sunshine !Cosmic Kids Yoga
  • WALK THE BLOCK- I know it sounds simple or maybe even a little boring but take your kids for a walk. Go for a walk around the neighborhood on a sunny day or even take them for a walk in the park. Use these walking outings for not only exercise but to also have conversations with your children that maybe your busy schedule hasn’t allowed. Ask them about what has been going on in school or just check in to make sure everything is going okay with them. Before you know it you will have walked a mile or two just talking and enjoying each others company.
  • RED LIGHT GREEN LIGHT- I am definitely showing my age but who remembers “Red Light Green Light” and “Tag”? These outside games are the best at getting kids to exercise. While you are at the park take a moment out to play a game of Tag or Red Light Green Light to get them sprinting around and before you  know it they will be doing HIIT (high intensity interval training) without even knowing it. This is a great little workout that to most children would only appear to be a fun and games.
  • DANCE MANIA-Most children just want to spend quality time with their parents and it doesn’t matter so much what you do.  Try spending that quality time dancing around the living room. Turn on some tunes and dance till you drop. Encourage your kids to show you their moves or even choreograph a dance together. If you can’t dance that’s okay because the important thing here is to laugh and have a good time while exercising. If you have some video games like “Dance Dance Revolution” this could be a way to get some exercise in and still have a blast. Personal favorite is “WII Cheer” on the WII U. Actually all the WII U/WII Fit games can go along way to keeping your family active.
  • OUTSIDE SPORTS DAY-A lot of children play sports but for those that don’t because they are stuck to the TV or video games try having a Family Sports Day. Gather up whatever sports equipment you have (baseballs, bats, basketball, kickball, tennis balls and rackets etc) and take them to the park for a fun-filled day of learning about all the sports they could play.

I hope that you are able to use some of these ideas to help your children become more active or even use your children and family to keep you motivated and active on your weight loss journey. Nothing is better than having a healthy and happy family to cheer you on.

The Best Tips and Tricks for Staying Motivated

can-stock-photo_csp7243571Being your own biggest cheerleader is tough. In order to make great changes in your life you have to stay motivated even when it seems no one is watching or supporting you. Becoming motivated to lose weight is more difficult than most people know. I have picked up some of the best tips and tricks along the way that have helped me a ton. I hope these tips and tricks can help you too ! Keep Pushing !!

 

  • TAKE PICTURES-I have not always loved taking pictures. However I have loved looking back at my pictures when I feel like I haven’t made any progress. Pictures can be a visual reminder of just how far you have come.
  • GO WINDOW SHOPPING-Who doesn’t love shopping? Window shopping is even better. I like to go stores and try on clothes to see what size I am wearing at the moment. I don’t actually want to buy anything (because I’m still losing) but it can be a huge motivator to go into a store and find that you are a size or two down. Sometime inches lost don’t reflect on the scale !
  • GET A WORKOUT BUDDY-If you aren’t used to working out it can be hard to get motivated to go to the gym. All those mirrors and people can be intimidating. So get a workout buddy ! Find someone who is on the same journey you are and make a pact to keep each other motivated and in the gym!
  • HAVE FUN-Find a workout/exercise program that you can really have fun with. If you love to dance try something like Zumba  or Turbo kick. It is easy to stay motivated when you are bustin’ a move and burning calories at the same time. Before you know it the pounds will be melting away!
  • GET YOUR FAMILY INVOLVED-If you are the only one in your household who has changed their lifestyle for the better now would be the perfect time to get your family involved. Nothing is harder than trying to be healthy and watching others around you chow down on junk food. Be honest with your loved ones and let them know you need their support more now than ever. Let them know you want to be a healthy family together.
  • VISUALIZE THE NEW YOU-Think of all the things that are going to change by living a healthier life. The improvement to your health, the energy, the ego boost of accomplishing something very difficult. Let yourself day dream about how hot your body is going to be when you weight loss journey is complete. There is no shame in wanting to look good. Embrace all those hopes and push the fears of not succeeding to the side.
  • TOMORROW IS A NEW DAY-Don’t let a bad day defeat you. If you had a cheat meal or missed the gym jump back on tomorrow. The only difference between the ones who succeed and the ones who don’t are the ones who never quit.
  • BE A ROLE MODEL-If you are a parent, aunt, uncle , mentor to someone think about how motivating it could be to that person to see you reaching for your dreams. This journey should definitely be about you, but remember someone is always watching. Being that motivator for someone else especially a child can keep you motivated as well.
Motivational message.
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The BEST and WORST at home workouts part 1

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When I first started my weight loss journey I was not all that interested in going to the gym. I had two kids at home and really did not want to be around a bunch of people while I was trying to exercise. I needed to find a workout that I could do at home. I actually started off with doing a game on the WII called WII Cheer. It is super fun if you get a chance to pick it up. I then moved onto several beach body programs. This list does not include all of the at home workouts that I have tried. However I just wanted to talk about the best and the worst of them. This is only my opinion of course.

P9OX (BEST)-The original. This program is a 90 day program with a mixture of strength training and cardio workouts. I purchased the base program and that only includes the DVD set and the nutrition plan. You will need some dumbbells, a resistance band and a pull up bar that can be hung in a doorway. I got absolutely the BEST results with this program. I gained muscle mass, toned up some problem areas and felt really accomplished that I completed the 90 days. It was difficult and I have never been able to repeat for another 90 day round just because it is really a huge time and body commitment. I did the lean version of the program which is for weight loss or if you do not want to “bulk up”. I lost about 20 pounds but that does not even compare to how my body looked. I had actual AB muscles showing and biceps that had me saying wow. The production on the DVDs is not flashy. There is an almost grainy quality about them and the music is minimalistic. I would definitely recommend the program even to a beginner. I did not follow the meal plan. I followed a low carb diet. I can imagine that my results may have been even better if I had followed the meal plan however I can not complain. The only workout in the program that I did not enjoy was Plyometrics. This workout requires a lot of jumping and I just was not into it. Other than that this program definitely ranks as one of my favorite at home workouts.

TURBO JAM/TURBO FIRE (BEST)-Someone actually gave me the Turbo Jam workouts at the beginning of my weight loss journey. I was pleasantly surprised at how fun they were. The workouts are a combination of kick boxing and dancing. The music in Turbo Jam is a little dated and corny but the workouts will kick your butt with the high intensity of the routines. Chalene Johnson is the instructor/creator and her energy is infectious and she really makes you want to keep going. You can do a 30 min workout and really work up a sweat. Turbo Fire is actually a kind of revamp of Turbo Jam and it is AWESOME!  The music is a mix of 80s and 90s jams set to a techno beat. The music in the workout program is really important to me because it keeps me motivated and energetic throughout the workout. All of the workouts are high energy and super fun. The workouts are still a mixture of kickboxing and dancing. I would definitely recommend this program to anyone who loves to dance and wants to kick their workouts up a notch. They claim the workouts burn like 9x the fat and I have to admit I got super lean doing these workouts. The workouts range from 15 minutes to 1 hour. There is a 20 min core DVD and also a strength training DVD that you use a resistance band with. I could not help but think that Chalene and her friends did not get their physiques by doing these workouts alone. I could be wrong but I suspect they are doing some serious weight lifting in the gym to get in the kind of shape that they are in. Everyone looks amazing and that makes you want to work that much harder. The whole program is AMAZING and you would not regret the purchase.

HIP HOP ABS/CIZE (JUST OKAY)- I will start with Hip Hop Abs. I did not like this workout program however I have to admit I did not give it much of a chance. Something about Shawn T the instructor/creator irritates me. I am sure that if you love Shawn T you will love this workout but for me…I just can’t. As for CIZE, I had seen a bunch of infomercials about this program and I always wanted to dance like someone from a hip hop video. So I bought this program even though it was a Shawn T workout. Once again though Shawn T is just too much for me. The dance routines seemed okay even though I only tried it once. It was easy enough for my 9-year-old daughter to do it with me and she seemed to enjoy it. The music in the workouts is supposed to be based on some current hits. Honestly I could not recognize any of the songs and they were a little corny sounding. Now this program is sitting on my shelf gathering dust. I believe the entrie program cost about 60 dollars and does include a meal plan which I have to admit I did not even look at.

WHEW! This was kind of long so I am going to rank/ talk about Insanity, Zumba, Chalene Extreme and Brazilian  Butt Lift in my next post. Stay Tuned !

 

You can have your cake…and EAT it too !

a6103f596a5fc67775a796cf3f798bc5 As I was researching for my next blog post I came across a list of foods that you should not eat when trying to lose weight. I immediately skipped over it because I do not think list like that are very realistic in the long-term. When I give diet or weight loss advice I do not tell people not to eat cake. I do not tell people not to eat cake or sweets because everyone is different and everyBODY will lose weight differently. It is so important that you find a WOE (way of eating) that is the best for YOU. In order to be successful with any weight loss journey you need to find a WOE that you can stick with for the long term, forever actually. If you decide that you want to do a lower carb diet, embark on that journey with the knowledge in your mind that this is a lifestyle change, not a quick fix. You will probably need to eat mostly lower carb FOREVER in order to maintain the losses you have achieved. This is definitely something to think about before beginning your lifestyle change. For any diet it is important to tailor it to your needs. I would not suggest being too restrictive on any diet because it will be harder to stick to. However, you should still be honest with yourself. I’m sure that most people know that a diet filled with McDonald’s French fries and jelly beans even in moderation would not be all that successful for weight loss.

See this is also about will power and how much you really want to reach your goals and live a healthy life. Do not set yourself up for failure by telling yourself what you will never be able to eat or thinking about all the yummy foods you are missing out on. Instead tell yourself that you can have that food item that you crave however maybe it will be a sugar-free or lower calorie version of that food. When most people think of low carb diets they do not naturally think of sweets however there are a whole host of desserts that you can make on a low carb WOE. Check out Linda Sue’s Low Carb for the best low carb desserts ever! I have also found many yummy low carb and low-calorie recipes on Pinterest. My point is that deciding to lose weight has to be a lifestyle change or it will not stick. You are setting yourself up for failure if you spend time bemoaning the foods you will never have again or worrying about the foods you cannot have right in the beginning. Instead spend time focusing on the positive changes you are making in your life. Also spend time exploring healthier versions of all the “bad” foods you crave. You can succeed at weight loss with a positive attitude and a lot of effort. No one wants to be on a “diet” forever. Part of beginning a weight loss journey is learning how to have some things in moderation….eventually. Be kind to yourself and know that sometimes you will over indulge. At the same time be dedicated to changing certain aspects about your relationship with food. I always say that people who are overweight, obese or morbidly obese did not get that way because they have a healthy relationship with food (unless there is an underlying medical issue). I speak from my own experience of living most of my life morbidly obese. Self reflection and an honest look at your behavior when it comes to food should be the very first step of any weight loss journey.

18 Low Carb Desserts you will LOVE

The Art of Breaking a Weight Loss Stall

scale-picBreaking a stall is an art. I had many stalls during my weight loss journey. However I followed these general rules below and I lost 120 pounds from a high of 240 pounds! What is a stall ? A stall is a weight loss plateau that can last for weeks or months if it isn’t properly address. Sadly it happens to most after losing a substantial amount of weight. There is a lot of science behind why this happens. However I believe that if you have been overweight for along period of time your body may become resistant to losing weight and for most people as you get down to those last few pounds you are really fighting for every pound lost. Here are some tips that helped me break through my stalls (I had several) and I hope they can help someone you too!

  • TALE OF THE TAPE-If you began your weight loss journey by writing down your weight on the scale but also your measurements, good for you! Sometimes if you are not seeing pounds lost on the scale you may still be losing inches. Pay special attention to how your clothes fit. You may actually be losing it just isn’t showing up on the scale yet! If you didn’t measure to start your weight loss journey …move onto the next.
  • TELL THE TRUTH-If you are keeping track of the calories/carbs you consume (and I hope you are it will make your journey that much more successful), really be honest about how much you are eating. Are you accounting for every table-spoon of salad dressing or every extra bit of butter you added to what you were cooking. If you are using olive oil to cook your meals you need to account for that too and olive oil packs a caloric punch so you want to use it sparingly. If you are following a low carb diet have  you succumb to “carb creep”? Carb creep is where you have slowly let carbs creep back into your diet. It could be something as simple as adding ketchup to your bun-less burger (a no-no because of the sugar), adding some extra cheese or maybe you have been eating a whole can of almonds thinking they are healthy and low carb so what is the harm. All of these things could be contributing to your stall. A weight loss plateau would also be the perfect time to start measuring your food if you haven’t been doing that already.
  • PROCESS OF ELIMINATION-If you have checked and measured all your food and all is well with no carb/calorie creep to be seen. Then you may want to start eliminating some common items in your diet that tend to stall most people eventually. Artificial sweeteners are repeat offenders when it comes to stalling dieters especially if you are using them in excess (more than 2-3 a day). Dairy can also cause dieters to stall and may be something you try to eliminate from your diet for a short time to see if there is a difference on the scale. This should be a no brainer but Alcohol can also be very detrimental to your weight loss due to most people don’t stop at one drink and are usually mixing something high calorie with their alcohol (even if it is just on the weekends). Frankenfoods should also be eliminated. Any food that is overly processed or has 100 ingredients that you could even begin to pronounce or understand should be eliminated during a stall. Any prepackaged diet food should be tossed until the stall is broken. Fresh and clean food is always going to best.  Also look to anything in your diet that may be irritating to your gut. Gut irritation can cause inflammation which can lead to holding onto excessive water weight.
  • YOU GOTTA MOVE-Add exercise if you haven’t already. If you have you may need to mix it up with some strength training or HIIT (High Intensity Interval Training). Don’t let your workouts become stale because then your effort wont be as great. HIIT keeps your body burning calories and fat long after your workout is over.
  • SHOCK YOUR SYSTEM-If you have been doing a particular diet for a long period of time you may need to try something new such as carb cycling or replacing two meals a day with a protein shake. Nothing dramatic just something to shock your system/metabolism to get the scale moving again. This is something that worked very well for me. Results may vary.
  • STAY HYDRATED-Drink your water. It is so important because being sufficently hydrated helps your body metabolize fat which can lead to weightloss. Drink up!
  • SLEEP OF THE STRESS FREE-Try not to stress. Stress can cause you to feel hungrier and can lead to overeating or mindless snacking. Lack of sleep promotes weight gain by increasing cortisol in the body and impacting your metabolism negatively. Don’t stress over the scale. Your weight WILL move again. If you are going through a stall or plateau you have most likely already lost a substantial amount of weight. Remain patient and don’t give up on living a healthier life! weight-loss-motivation

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Can stress cause weight gain?

Can Alcohol make you fat?

Carb Cycling

Can’t shed those pounds?