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Why we get FAT in our 50s?

Just read this amazing article in my home country paper about why we get fat in our 50’s.  I thought I should share some of the content with you.

Just when you thought that baby boomers had it easy with their cheap university and roster of properties bought for a bag of avocados, It turns out that they’re hitting middle-age with some major changes in body composition.

Not just wrinkles, sagging skin and the full coverage of salt and pepper; becoming a quinquagenarian also means a decrease in muscle mass and an increase in fat. Aging Changes

Scientific Term for it all

Yes, they have a term for it, the state we find ourselves in as we become that quinquagenarian. Age-related muscle loss called Sarcopenia, which translates from Greek as a loss of flesh. This starts early, like in your 20s and 30s. nut it is most acute as we roll into our 50s.

We get that moment when we need a burst of strength and its MIA.

Sadly it is not only the loss of muscle but the accumulation of fat that goes with it, that compounds the change.

From there, there are scientific links to obesity and a specific health condition appropriately known as “sarcopenic-obesity”

Research that supports it, sadly

Associate Professor Debra Waters, Director of Gerontology Research and Director of Ageing Well National Science Challenge at Otago University, is a world expert in the field of age-related muscle loss and weight gain.

She says that as muscle and bone mass declines, body fat “continues to increase and peaks around middle age [55–65], after which time it starts decreasing although visceral fat continues to increase well beyond 70 years of age.

“This is exacerbated by low physical activity, reduced mitochondria [energy producing organelles] and reduced oxidative capacity. The age-related decreases in the components of total energy expenditure [resting metabolic rates, the energy it takes to digest and absorb food and physical activity] contribute largely to the gradual increase in body fat with age.”

Additionally, there are more mitigating factors.  Hormonal changes, inflammatory processes, myocellular mechanisms and changes in physical activity that all become that perfect storm.  This storm impacts changes to hormone status, anorexia [loss of appetite], loss of motivation/ability to be active [due to secondary issues such as arthritis] and chronic inflammation.

inactivity

The single biggest driver of muscle loss is inactivity

The age-old phrase “use it or lose it” rings true here in that you need to regularly challenge your muscles for them to stick around – and effectively hold back the fat.

Use it or Lose It

And it is not just stopping the fat, but also keeping the nerves, muscles active and health that slows the rate of sarcopenia. So it is a win-win, no fat no muscle loss!!!!

 

More Research

“Most individuals with sarcopenic-obesity are sedentary, so that small changes in their muscle mass can markedly alter daily energy expenditure. This, in turn, exacerbates the vicious cycle of increased or stable fat mass and decreasing muscle and bone.”

“The [perhaps surprising] bottom-line is that if we stay active, we preserve our nerve cells and our nerve cells will take better care of our muscles.”
Research on exercise shows it is “irrefutable for delaying and reversing sarcopenia and sarcopenic-obesity”.

 

Conclusion


In addition to exercise, another factor that is thought to counter the effects of age-related muscle loss and weight gain is calorie restriction.  Light bulb dietary planning !!!

The bottom line there is a need to exercise and be active. In the US we have statistically another 25 years once we hit 55 years old, so we need to be able to enjoy this time.

I will be adding more posts re-appropriate exercise plans and ongoing more Dietary help so that we don’t sit there wondering,  Why we get FAT in our 50s.

 

 

I would love to hear your opinion on this as it is hitting home for as a former professional athlete.  Please comment below.

 

Why we are here 

New Year’s Weight Loss

New Year’s weight loss does it go together?

What are all these resolutions we continue to make up and even worse think that these goals we set in that post-New Years revelry are event realistic and achievable?

Why do we set these “Resolutions”

A New Year’s resolution is a decision to do or not do something to accomplish a personal goal or break a habit. It comes at a time when people look back at the past year and make an effort to improve themselves as the new year begins.

Adults often make New Year’s resolutions to lose weight or exercise more. Kids make resolutions to get along better with siblings or to do their homework right away.

Like many traditions, New Year’s resolutions have a long and interesting history.

New Year’s was first celebrated 4,000 years ago in ancient Babylon. Although the Babylonians did not have a written calendar, historians determined that they observed the start of the new year in late March with the arrival of the spring season.

The month of January is named for the Roman god Janus. The ancient Romans imagined Janus as a two-faced god: one facing forward and one facing back. This symbolized his ability to look forward and backward at the same time.

.

One reason is the allure of starting from scratch.

The idea of bettering ourselves is another motivator. “Most of us have a natural bent toward self-improvement,” said John Duffy, Ph.D., a clinical psychologist and author of The Available Parent: Radical Optimism in Raising Teens and Tweens.

Moreover, it may have something to do with “Tradition! Tradition! Tradition,”

Why do they fail

On average Americans, 45% fail these resolutions.

Reasons such as …

  • you are not specific enough,
  • you’re treating a marathon as a sprint
  • Putting the cart before the horse
  • Not believing in your self
  • Too much thinking not enough doing
  • Too much of a hurry
  • No Support

Lots of excuses if you sit down and think about it

What we can you to achieve them.

Ok to be obvious the opposite of all the above.

When you can make a task-specific it becomes easier to focus on, Break into achievable steps that are measurable and accountable for, it is then achievable.

A remember when I trekked up Mera Peak (21,427ft) in Nepal, in the end, it was broken down into 10 steps then a rest, repeat until I succeeded then I got this view

My Mountain Top

New Year’s Weight Loss Resolutions 

Get a plan, research, find what works for you, what gives you support

What was your resolution and was its success. Leave a comment below

Noom Product Review

Time for the long-awaited Noom Product Review.

NOOM’s MISSION STATEMENT

Help people everywhere lead healthier lives through behavior change.

This is at the pointy end of a paradigm shift for the weight loss industry.  For years we all have toiled away working on our diets in secret, watching the scales and inches in our private safety zone.

Then came the Weight Watchers and Atkins with the community of support networks, where like people would meeting regularly in person as a support network for each other. This joining together was the start of understanding the behavioral aspect of any successful weight loss program.

Along comes Noom  

Noom is all about making long-term  behavioral and social changes to achieve weight-loss goals

It does not tell you what to eat where to buy it, or even how to cook. Its core tenant is not to make you dependent on an app or certain food but rather make you learn to make better decisions where ever you are, the office, the store, the restaurant or home with your family

Noom’s Technology Partner is already in your hand.

Why it’s so successful is that we as a society are SOOOO dependent on the phone, by having the Noom app at your fingertips it is more engaging and thus more likely for buy-in and thus success.

We live on our phones and having all their proprietary information available through the phone Noom makes it easy to engage and stay engaged with the product. Thus why we needed to write this Noom Product Review

Noom does not have a narrow focus on how it can help people but rather have the ability to cater to user unique requirements as they state during the set up what their focus is.

Noom is a collection of tools to aid the user to achieve their long term Goal. Yes, it is not a whiz-bang tool giving short term results.   These tools include;

  • Food Logging
  • Exercise Logging
  • Weight Logging
  • Expert Coach Check-Ins for Goal Setting
  • Group Chat with a Group Coach Moderator
  • Searchable Recipes
  • A new way to categorize food
  • A behavior change education program

Food color system on Noom

The Noom Diet uses a green, yellow, red system, like a traffic light, to help you easily categorize food. All foods are allowed under Noom’s system, and no foods at all are off-limits. Even that glass of wine at the end of the day, if it fits in your budget.

There is the key –  your Calorie Budget

Having the color-coded food system is validation to treat my body right again. “I’m worthy of healthy foods.” And that took a while to realize. When you battle with your weight, you can even use fruits and veggies to beat yourself up. Deep, right?

Chatting is easy.

Chats with are easy to the Noom Goal Specialist  but also Noom Coaches include but are not limited to registered dietitians, Exercise Physiologists, Social Workers, Certified Personal Trainers.

“There was never any sense of judgment or right or wrong. The goal coaches (and group coaches…and group mates for that matter) are all supportive, empathetic and kind. I say, coaches, because they are real people and twice during my program my main goal coach had the day off and another goal coach would cover for her. I was never without support.”

Chat is an easy way to self support your self with affirmation with your One on One specialist. But also Noom allows for moderated group discussions where you can collectively share experiences and concerns

Noom is not aiming to be a life long pattern but rather a tool to help you change habits and find new healthier habits. Its pricing lasts for a set number of weeks, or until you want to stop.

Overall Noom is aimed at people who at phone co-dependent who embrace the social network that is no embedded in society. Research has found that Noom assists in the long term weight loss and changing your behavior is more like to retain that weight loss over time.

Noom Product Review

We hope that this Noom Product Review has been helpful and is the start of many product reviews.

Why we are here 

Holiday Diet Plan Hmm!

Yes its that time of the year Diet plan Hell

It’s easy to get caught up in the holiday season. Especially when you are trying to keep the cold winter away. But the feasts and parties that make up this holiday, can tax the arteries and strain the waistline.  Think Holiday Diet Plan.

By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple of latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

Holiday Diet Plan!

Good News. You don’t need to deprive yourself or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” or restart yet another diet as one of your New Year’s resolutions.

Suggestions to Help

1. Budget your calories wisely. Don’t eat everything at feasts and parties. Spend your calories judiciously on the foods you love.

Holiday Diet Plan - Have a plan

2. Take a break before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water.  Remember you have seen food before. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.

Holiday Diet Plan - Take a break

3. Step away from the food!!!!. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. Think about popping a mint or a stick of gum so you won’t keep reaching for the chips.

Holiday Diet Plan - Step away from the nibbles

4. Don’t go out with an empty tank. Pregame Game !!!!  Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.

5. Drink to your health = WATER LOL. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.

Holiday Diet Plan - drink water

6. Mix that Alcohol up with food to start  – avoid an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.

Holiday Diet Plan - Alcohol hmmm

7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert. Plus going for walk gets you out of doing the dishes

Holiday Diet Plan - Dancing Shoes

8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.

Add Vggies

9. Be buffet savvy – Circle. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.

Holiday Diet Plan - Buffet Table Nightmare

10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabon’s or caramel corn doesn’t tempt you to gobble treats you don’t need.

Holiday Diet Plan - Shopping Hungry

11. Cook from (and for) the heart. To show family and friends that you care about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.

Always with love

12. Pay attention to what matters. Although food is an integral part of the holidays, the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

Family is always first

Weight Loss Motivation help you!

Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible. The dreaded Weight Loss motivation rares its head. We all know how long the post-holiday weight loss programs last…..

Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

This article was originally in Healthline.com, discusses 16 ways to motivate yourself to lose weight.

http://www.healthline.com

1. Why Do You Want to Lose Weight

Define all the reasons you want to lose weight and write them down. The physical act of writing it down will help you stay committed and motivated to reach your weight loss goals.

Re-read through them daily and use them as a strong reminder when tempted to stray from your weight loss plans.

We all have our motivations or reasons that could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.

Often it starts because their doctor strongly suggested it, but research shows that people are more successful if their weight loss motivation comes from within.

SUMMARY:  Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.

 

2. We all Need Realistic Expectations

Many diets and diet products claim quick and easy weight loss. Remember there is NO magic pill. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week

Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term.

A study found that people who expected to lose the most weight were the most likely to drop out of the program.

The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s 13–25 pounds (6–11 kg).

Losing 5–10% of your body weight can :

  • Improve blood sugar control
  • Reduce the risk of heart disease
  • Lower cholesterol levels
  • Reduce joint pain
  • Reduce the risk of certain cancers

SUMMARY: Set realistic weight loss goals to boost feelings of achievement and prevent burn out. Just a little weight loss of 5–10% can have a major impact on your health.

 

3. Focus on Process Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end. They all forget about the journey and the emotional and physical roller coaster they will follow.

Weight Loss Roller Coaster

Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed.

Instead, you should set process goals, or what actions you’re going to take to reach your desired outcome. An example of a process goal is exercising four times a week. Learn to embrace and enjoy the journey as that memory will have a much longer effect on you as a person.

A study in 126 overweight people participating in a weight loss program found those who processed focused were more likely to lose weight and less likely to deviate from their diets, compared to those who focused on weight loss outcomes alone.

Consider setting SMART goals to set strong goals. SMART stands for :

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-based

Some examples of SMART goals include:

  • I will walk briskly for 30 minutes five days next week.
  • I will eat four servings of vegetables every day this week.
  • I will only drink one soda this week.

SUMMARY: Setting SMART process goals will help you stay motivated while focusing only on outcome goals can lead to disappointment and decrease your motivation. Embrace the journey.

 

4. Pick a Plan That Fits Your Lifestyle

Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories.

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, is a predictor of future weight gain.

Therefore, avoid strict diets that eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight.

Instead, consider creating your custom plan. The following dietary habits have been proven to help you lose weight.

  • Decreasing calorie intake
  • Reducing portion sizes
  • Reducing the frequency of snacks
  • Reducing fried food and desserts
  • Including fruits and vegetables

SUMMARY: Pick an eating plan that you can stick to long term and avoid extreme or quick-fix diets.

 

5. Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss.

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker’s desk.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper or use a website or app. They have all been proven effective.

SUMMARY: Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable. You can use a website or app as a tool for tracking as well.

 

6. Celebrate Your Successes

Losing weight is hard, so celebrate all your successes to keep yourself motivated.

Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation.

Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale.

For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends.

Additionally, you can further improve your motivation by rewarding yourself.

However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

The following are some good examples of rewards:

  • Getting a manicure
  • Going to a movie
  • Buying a new running top
  • Taking a cooking class

SUMMARY:

Celebrate all your successes throughout your weight loss journey. Consider rewarding yourself to further boost your motivation.

 

7. Find Social Support

People need regular support and positive feedback to stay motivated.

Tell your close family and friends about your weight loss goals so they can help support you on your journey.

Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.

Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.

Furthermore, consider joining a support group. Both in-person and online support groups have been proven to be beneficial.

SUMMARY:  Having strong social support will help hold you accountable and keep you motivated to lose weight. Consider joining a support group to help boost your motivation along the way.

 

8. Make a Commitment– Weight Loss Motivation

Research shows that those who make a public commitment are more likely to follow through with their goals.

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance. You are more likely to follow through if you have already invested.

SUMMARY: Making a public commitment to lose weight will help you stay motivated and hold you accountable.

 

9. Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Also, people who use “change talk” are more likely to follow through with plans.

Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals.

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.

Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

A study in 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods.

As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and caused you to never take any action to reach your goals.

SUMMARY: Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.

 

10. Plan for Challenges and Setbacks –Weight Loss Motivation

Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

There will always be holidays, birthdays or parties to attend. And there will always be stressors at work or with family.

It’s important to start problem-solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation.

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.

Studies have shown that people who are better at handling stress and have better-coping strategies will lose more weight and keep it off longer.

Consider using some of these methods to cope with stress:

  • Exercise
  • Practice breathing
  • Take a bath
  • Go outside and get some fresh air
  • Call a friend
  • Ask for help

Remember to also plan for holidays, social events and eating. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

SUMMARY:  It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.

 

11. Don’t Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight.

If you have an “all or nothing” approach, you’re less likely to achieve your goals.

When you are too restrictive, you may find yourself saying “I had a hamburger and fries for lunch, so I might as well have pizza for dinner.” Instead, try to say, “I had a big lunch, so I should aim for a healthier dinner”.

And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your weight loss motivation.

Instead, forgive yourself. Remember that one mistake is not going to ruin your progress.

SUMMARY:  When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.

 

12. Learn to Love and Appreciate Your Body

Research has repeatedly found that people who dislike their bodies are less likely to lose weight.

Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals.

The following activities can help boost your body image:

  • Exercise
  • Appreciate what your body can do
  • Do something for yourself, such as getting a massage or manicure
  • Surround yourself with positive people
  • Stop comparing yourself to others, especially models
  • Wear the clothes you like and that fit you well
  • Look in the mirror and say the things you like about yourself out loud

SUMMARY:  Boosting your body image can help you stay motivated to lose weight. Try the activities mentioned above to improve your body image.

 

13. Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being (

The best kind is an exercise you enjoy and can stick to.

There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.

SUMMARY: Exercise not only helps you burn calories, but it also makes you feel better. Find an exercise you enjoy, so it can easily become part of your routine.

 

14. Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

SUMMARY: Finding a role model will help keep your weight loss motivation. It is important to find a role model that you can relate to.

 

15. Get a Dog

  • Dogs can be the perfect weight loss of companions. Studies show that owning a dog can help you lose weight.

First, dogs can increase your physical activity.

A Canadian study in dog owners found that people who had dogs walked an average of 300 minutes per week, while people who did not have dogs only walked an average of 168 minutes per week.

Second, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.

As a bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression.

SUMMARY: Dog’s ownership can help you lose weight by increasing your physical activity and providing great social support along the way.

 

16. Get Professional Help When Needed

Don’t hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.

This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly.

Many people also enjoy the accountability that seeing a professional provides them.

If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals.

SUMMARY: Professionals such as dietitians, exercise physiologists, and psychologists can help boost your motivation and knowledge to help you reach your weight loss goals.

 

The Bottom Line – Weight Loss Motivation

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it’s important to find out what helps motivate you, specifically.

Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don’t be afraid to ask for help when needed.

With the proper tools and support, you can find and stay motivated to reach your weight loss goals.

Post Thanksgiving Detox

5 Ways To Detox After Thanksgiving Without Turning To A Juice Cleanse.

It’s the week after Thanksgiving and if you’re seriously hurting, we don’t blame you. You ate tons of stuffing, drank an entire bottle of wine and polished it off with five slices of pecan pie. Time for a Post Thanksgiving Detox.

While there’s no question you had a delicious, fun-filled day, chances are you’re not exactly feeling your best.

You’re bloated and hungover, and you’re pretty sure the 15 minutes of running you just did didn’t undo much of yesterday’s damage.

You feel so disgusting you’re contemplating a juice cleanse. But is it worth the light-headedness and constant hunger just to get back on track?

Good news, people who don’t feel like subsisting on liquid for days: You don’t have to!

The first thing you should know is your body is pretty damn good at healing itself.

As nutritionist Lisa Hayim explains to Elite Daily,

Our bodies, under normal conditions, are well equipped to do the detoxification job. Both the kidney and liver are usually effective at filtering our blood, creating a balance and eliminating waste and toxins. That means, there are plenty of other ways to rebound after a weekend of too much drinking and eating.

In other words, you don’t need juice to cleanse. But you can do a few things to help your body out along the way — and they don’t require much work at all.

Time for the Post Thanksgiving Detox!!!!

Skip the packaging.

While your body can get back on track on its own, putting great stuff into your body a few days after your Thanksgiving meal will help speed up the detox process.

Hayim recommends skipping anything packaged that’s full of “toxins” (like sodium and preservatives) and going straight for the good stuff. Think whole foods and tons of veggies.

She tells Elite Daily,

Focus on whole, raw, fresh foods — especially fruits and vegetables. Foods like raw baby carrots, bell peppers and salads can flush the body with micronutrients and make a delicious snack. Try to have at least one fruit a day and one source of greens (a good place to get greens is by throwing them in your smoothie).

That doesn’t sound too hard, right?

Hydrate.

Ah, the power of water.

Post Thanksgiving Detox - Hydrate

Drinking tons of it will get the bad stuff out of your body fast, so get going on that one ASAP.

Hayim explains,

Hydration cannot be stressed enough during this time. While your liver and kidneys are working hard to filter the blood, consuming enough water is essential for keeping things moving quickly and fluidly. Begin your day with at least 16 ounces of water, preferably warm, and focus on consuming all day long.

Is warm water too bland for you? Health coach Emily Littlefield recommends green tea, as it will keep you warm, hydrated and energized.

Eat small meals.

Post Thanksgiving Detox - Small Meals

Although you may be tempted to eat as little as possible after treating your body like crap for a few days, it’s best to eat several small, nutritious meals throughout the day to get your metabolism back on track.

Nutritionist Michelle Blum advises,

Think roughly 200-250 calories, five to six times throughout the day. Focus on foods packed with nutrition such as fruits, veggies, lean proteins and healthy fats that will help restore vitamins and minerals, which are the tools your body needs to run.

Eating six times a day doesn’t sound too shabby if you ask me.

Focus on healthy fats.

In case you haven’t heard, fat will not make you fat.

Healthy fats give you energy and keep you full for longer, helping you maintain healthy body weight.

And when you’re coming off a day (or four) of filling your body with too much alcohol and high-calorie food with little nutritional value, you’ll need to incorporate these healthy fats into your diet.

Blum explains that healthy fats like nuts, flaxseed oil, and avocado help reduce inflammation, which will help get your body back on track a whole lot faster.

Avocado toast, anyone?

Exercise

Post Thanksgiving Detox Exercise

Exercise is great for lifting your mood, burning calories, and busting stress.

It’s also key in coming off that “toxic” Thanksgiving meal (or meals) of yours.

Although the long run might be a little too intense at first, try going for a brisk walk to get your body back on its exercise track. Then find a way to sweat.

Hayim tells Elite Daily,

Another way our body detoxifies is through sweat. In this winter months, it’s not always easy to work up a sweat. Try a hot yoga practice or a steam room, and remember to hydrate afterward!

We’re not sure about hot yoga, but that steam room sounds pretty awesome.

Don’t get us wrong, eating everything in sight on Thanksgiving is awesome. Just make sure you take care of your body after with a simple Post Thanksgiving Detox.

 

 

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Holiday Weight Loss Tips

It’s easy to get swept up in the holiday season. This combination of religious and national celebrations can help keep the cold winter away. But the feasts and parties that mark it can tax the arteries and strain the waistline. So here is some holiday weight loss tips for any age.

The problems is a a little here and a little there .. I mean you cant be rude or in hospitable . But remember your need to look after your health is bigger especially as we age . We all want to see more more holidays with loved ones.

By eating just 200 extra calories a day — ou could pack on two to three pounds over this five- to six-week period.  That is easy around my familty get togethers. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking,

You can come through the holidays without making “go on an another diet” one of your New Year’s resolutions.

 

Here some tips I found that make a lot of sense

  1. Budget wisely. Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
  2. Take 10 before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
  3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
  4. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
  5. Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
  6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
  7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
  8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
  9. Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
  10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
  11. Cook from (and for) the heart. To show family and friends that you reallycare about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
  12. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

Remember that following these Holiday Weight Loss Tips can help your come January when we all go hmm need to lose some pounds……..

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What is Keto?

One of the hottest diet “fads” at the moment is Keto Diet. So what is Keto Diet?

In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or “keto” diets.

How It Works

The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

The Diet

There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

What are the side effects of the ketogenic diet?

People who begin the diet often develop “Keto Flu,” as their bodies get accustomed to eating fewer carbs. During this time you may experience headaches, nausea, fogginess, muscle cramps and fatigue. Symptoms last about a week, but staying hydrated and getting ample sleep will help with cramps and exhaustion.

Other potential keto risks include these:

  • Nutrient deficiency.
  • Liver problems.
  • Kidney problems.
  • Constipation.
  • Fuzzy thinking and mood swings.

Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.

Bottom Line

A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods. The exact ratio of fat, carbohydrate, and protein that is needed to achieve health benefits will vary among individuals due to their genetic makeup and body composition. Therefore, if one chooses to start a ketogenic diet, it is recommended to consult with one’s physician and a dietitian to closely monitor any biochemical changes after starting the regimen, and to create a meal plan that is tailored to one’s existing health conditions and to prevent nutritional deficiencies or other health complications. A dietitian may also guide reintroducing carbohydrates once weight loss is achieved.

Online Answers to What is Keto Diet

Online there are many resources to help you that covers all gambit of how to diet

Keto Food Delivery …. More to come

 

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What Weight Loss Methods Should I Choose

What Weight Loss Methods Should I Choose

 

Maintaining a healthy weight or dropping excess body fat can be difficult for many people as they age. Unhealthy lifestyles, including inactivity, poor dietary picks, and metabolic changes can all contribute to weight gain after the age of 50. So What Weight Loss Methods should I consider?

However, with a few little adjustments, you can lose weight regardless of your age, physical abilities, or medical diagnoses. Here are the 7 best and practical ways to lose weight after 50.

Sit less stand more - Weight Loss Methods

Sit Less and Move More

It is critical to burning more calories than you take in to lose excess body fat. Therefore, being active throughout your day is central when trying to lose weight.

For example, sitting at your home or job for longer periods might be the reason behind you gaining more weight. To deal with this, you can become more active by simply getting up from your chair or desk and go for a five-minute walk every single hour. You can also track your steps using a pedometer as research shows them to help boost weight loss by growing your activity levels and calorie expenditure.

Talk to a dietitian - Weight Loss Methods

Talk to a dietitian

Following eating, the pattern can help promote both weight loss and nourish your body. However, you cannot find one yourself. Studies show that working with a dietitian can lead to considerably better weight loss results than going at it alone.

That is why we would recommend you to consult a registered dietitian to help you identify the best way to lose excess body weight without having to follow an excessively restrictive diet. Furthermore, a dietitian can also guide you throughout your weight loss journey like guiding on a diet for a 50-year-old man to lose weight.

Intermittent Fasting for weight loss - Weight Loss Methods

Try intermittent fasting

Intermittent fasting may sound intense, but it merely refers to eat methodically during a particular period of the day instead of eating whenever you want. By limiting your food intake to scheduled hours of the day, your body will shift from using glucose for energy to consuming ketones. These ketones are derived from fat and therefore your body will consequently be losing weight.

Avoid Processed Foods - Weight Loss Methods

Rely less on convenience foods

Regular consumption of convenience foods, such as fast food, processed snacks, and the candy is linked with weight gain and may also impede your weight loss efforts especially over 50.

These foods are usually high in calories and tend to be very low in vital nutrients such as fiber, protein, vitamins, and minerals. That is why fast food and other processed foods called “empty calories.” Cutting back on such foods and swapping them with nutritious snacks and meals would be a smart way to lose weight over 50.

Eat a whole-foods-based diet

Whole foods, including fruits, vegetables, nuts, legumes, poultry, seeds, fish, and grains, are packed with nutrients vital for maintaining a healthy body and bodyweights like fiber, healthy fats, and protein. Tons of studies emphasize on whole-food-based diets, including both plant-based foods and animal products, to be immensely helpful with weight loss.

So, start following a diet rich in whole foods to make sure that you are giving your body the nutrients it needs to thrive.

Reduce Night time meals

Eat less at night

Many studies show that eating fewer calories at night can help maintain healthy body weight and even lose excess body fat, especially in older people as their metabolism changes may not handle heavy eating at night.

Consuming more calories at night is also linked with developing metabolic syndrome, a condition causing high blood sugar and excess belly fat. Thus, take the majority of your calories at breakfast and lunch and eat light at dinner to promote weight loss.

Drink water to stay hydrated

Limit added sugars & Hydrate the healthy way

Drinks like sweetened coffee beverages, juices, soda, sports drinks, and pre-made smoothies are frequently packed with quite a lot of calories and added sugars. Treats like cakes, ice cream, cookies, and sweetened yogurts are not exempt. Consuming these sugar-sweetened liquid refreshments and edibles, especially the ones sweetened with high-fructose corn syrup, is strongly connected to weight gain Also conditions like diabetes, obesity, heart disease, and fatty liver disease.

So, swap these sugary beverages with healthy drinks like herbal tea and water to help lose weight and decrease your risk of developing the conditions mentioned above. Make a habit of reading ingredient labels to determine if an item contains added sugar and look for “added sugars” or common sweeteners like cane sugar, agave, and high-fructose corn syrup on the nutrition facts label.

Conclusion

The old saying that there are many ways to skin a cat, so too are there many Weight Loss Methods that you can consider . Some of these Weight Loss Methods will work for you and some will not. There many reasons why, but you must find what works for you.

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