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Archive for January, 2011

Couch Potatoes Do Not Have a Super Metabolism

Would you like to have a supercharged metabolism that melted fat like ice in a sauna?  Follow the tips below to supercharge your metabolism and accelerate your fat loss.

The term “metabolism” refers to the sum total of all activities that keep our bodies functioning.  Definition: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available, compare anabolism, catabolism.

Your metabolic system is highly complex and actually has many sub-systems operating within it.  To keep it simple, let’s discuss your metabolic system relative to energy expenditure, or more simply “calories burned”.  After all, for weight loss, the amount of energy you use, dictates the number of calories you burn. The type of activity will determine the fuel source for your energy; if you are going to burning a higher percentage of fat or sugar.

If you want to maximize your weight loss safely, make a few of these suggestions a part of your daily routine.

Eat Thermogenic Foods

The foods you eat can have a major impact on raising or lowering your metabolism.  Some foods have a thermogenic effect. This means it takes more energy for your body to digest and metabolism the food than the amount of energy the food actually provides in the way of caloric energy. For example there are approximately 30 calories in 1 cup of raw broccoli. It takes more than 30 calories for your body to digest and metabolize the 1 cup of broccoli. Many vegetables are thermogenic.

Thermogenic foods list

  • Cayenne Pepper
  • Salsa
  • Hot Peppers
  • Hot Peppers
  • Ice Water
  • Green Tea (Iced or Hot)
  • Apple Cider Vinegar Drink
  • Cabbage
  • Celery
  • Brussel Sprouts
  • Broccoli and Cauliflower
  • Lemon or Vinegar
  • Vinaigrette Dressing
  • Grapefruit
  • Berries
  • Fatty Fish
  • Soup
  • Oatmeal
  • Pumpernickel Bread

Drink Adequate Water

You cannot turn fat into energy without adequate water intake. Aim for a minimum of ½ your weight in ounces of water. If you are exercising or sweat a lot you will need more. It is important to make sure you keep your electrolytes balanced if you are sweating or consuming a lot of water.

Eat Monounsaturated Fats

Studies show that people that eat nuts and seeds 5 days per week lost weight and keep it off.  Monounsaturated fats speed up the metabolism, are satiating and are very heart healthy. Most nuts and seeds contain about 60% monounsaturated fat. Researchers at Brigham and Women’s Hospital and the Harvard School of Public Health found three times as many people trying to lose weight were able to stick to a Mediterranean-style moderate-fat weight loss diet that included nuts, peanuts and peanut butter versus the traditionally recommended low-fat diet. (International Journal of Obesity, Oct. 5, 2001). Avocados are also an excellent source of monounsaturated fats. Just remember to stay within your calorie budget. Nuts, seeds and avocados contain a lot of calories. 1 to 2 ounces of nut and seeds per day is a fine. having more may add to your waist line.

Have a Little Protein With each Meal or Snack

Protein provides a satisfying feeling and helps fuel the metabolic burn. It does not take much protein and the source of protein in not important. Organic eggs on a piece of whole grain toast is a good selection. Try peanut butter or almond butter on triscuits, apple slices or celery stalks. Add nuts to your oatmeal or cereal. For your salad add beans, nuts and seeds.

Your protein needs should be reflected as 10 to 15% of your total daily calories. If you have a 2000 calorie budget your protein intake should be between 50 grams and 75 grams of protein. 10% of 2000 calories is 200 calories, there are 4 calories per gram of protein. Divide the 200 calories by 4 and you have the grams of protein you need per day. This is of course an approximation. If you exercise really hard or are sick you may need more protein.

The Multiple Exercise Principle

I lost a lot of my weight following the multiple exercise principle.  When I began my journey, I walked multiple times per day. It started as twice per day and worked up to 3 to 4 times per day. I did it initially in 10 minute blocks. As my fitness improved I extended it to 15 minute walks.  Now, 4 years later, I exercise hard twice per day 6 days per week. 30 minutes per session. It involves cardio, interval training and strength training. Do not over exercise. Over exercising can lower your immune system and cause other adverse health problems. I highly suggest you consult with a certified personal trainer and nutritionist to maximize your weight loss safely.

The reason for multiple exercise sessions is that it will keep your metabolism revved up for a much greater period of time.  Muscles require a lot of calories to create energy. Additionally the body burns more calories replenishing glycogen (stored sugar), creating more enzymes, building and repairing muscles and creating other necessary compounds. Exercise also creates metabolic heat and the body spends calories working to keep your core cooler.  When you get too warm the body dilates blood vessels pushing blood flow to your skin releasing fluid through the  sweat glands to cool your body.  A higher metabolism burns more calories and more fat. For example, 1- 40 minute walk or exercise session will keep your metabolism boosted for approximately 7 hours, whereas 4- 10 minute walks will keep your metabolism boosted for 11 hours. Exercise does not have to be hard to facilitate fat loss. As you build your level of fitness you should increase your level of intensity and duration. This will further increase fitness and fat loss.

Staying Cool ( bet you didn’t think of this one!)

Keeping your body cooler requires your body to burn more energy to stay warm, thus increasing your metabolism. When your body experiences temperatures so cold your that your metabolism can’t keep your core warm enough, it induces involuntary muscle tremors or “shivering. The shivering burns more energy producing metabolic heat to warm the body’s core.   I am not suggesting you expose yourself to extreme cold. I am suggesting you keep your environment a little cooler. We keep our thermostat set at 65 in the winter.  If you are elderly or ill stay warm.

Get Adequate Sleep

You need 7 to 8 hours of good sleep per night. A lack of sleep will cause your body to produce more of the stress hormones that build fat around the abdomen.

Practice Stress Relief Strategies

Stress is not only a major cause of many adverse health conditions but also excessive weight gain. It will cause you to build fat around your waist and hips. It will also make weight loss next to impossible.

Eat Enough Calories for Your Body’s Metabolic Needs

If you drop below 1200 calories per day your body is thinking it is starving and will want to turn everything you eat into fat. In addition it is going to drastically lower your metabolism making fat burning next to impossible.  Use this calorie calculator to determine how many calories per day you should consume to maintain your current weight. Eat 500 calories less per day and you will loss 1 pound per week. You can eat less and exercise more to achieve the 500 calorie per day deficit.

Eat Breakfast

If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time without food.

Eat 6 Times per Day

Eating smaller meals and snacks more often keep the metabolic furnace stoked. It also helps to keep your blood sugar balanced eliminating cravings and fatigue. Your body needs fuel and nutrients every 2 to 3 hours in small amounts.

Supplement Your Diet with High Quality Nutrition

Certainly as a nutritionist I eat very healthy. I still need additional nutrition. Everyone does. I do not care how healthy you eat; you need to fortify your diet with extra nutrition.  A one a day pill is not going to cut it, they are a waist of your money. They consist primarily of synthetic or isolated nutrients and are not absorbed very well in our bodies.

I want you to have the success I have had! These suggestions work and should become the norm and not the exception if you really want to lose weight.  I did it and you can too!!

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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Do you dread getting on the scale?  It will become the enemy when you visit it too often. Your weight is not the problem. Your problem is a diet and lifestyle that promotes weight gain. Change the behavior and the weight will change.  Quit weighing every day and only weigh once every two weeks. What you eat or do for one day reflects little on any part of your health. What you do consistently for weeks and months is what effects your health and weight loss  Your weight can shift multiple pounds from one day to the next, weighing everyday is not a good way to measure your weight loss success. Eventually it is going to show no loss or weight gain and you will be disappointed, frustrated and question your ability to lose the weight.

At some point in your weight loss journey you will hit a wall and the weight loss you have been enjoying stops.  This happens to anyone that diets.  So why does this happen you ask?  There are several reasons, lets explore them. Dieting; diets do not work. If you want permanent weight loss, change your life style and dietary habits forever. If you don’t, you will go back to the old behavior that made you fat.

  1. Skipping meals.  When you skip meals it leads to overeating later due to increased hunger. In addition it can cause craving due to a drop in blood sugar levels. Aim for 3 snacks and 3 meals per day.  DO NOT SKIP BREAKFAST!
  2. Lack of enough sound sleep.  Most people never realize how important to your overall health including weight loss.  With out adequate sleep your hormonal system is out of balance, you are under stress and releasing fat building hormones.  Your need 7 to 8 hours of sound sleep every night.
  3. Lack of water.  Without enough water (body fluids) your metabolism is lowered and you do not burn as many calories. You just can’t make as much energy without the water.
  4. Doing the same exercise routine. You body will figure out how to do your routine very efficiently and you will burn fewer calories.  Change your routine and include strength training and interval training.  Keep your body guessing.
  5. Eating the same foods every day. This is very common. Many of us like certain foods and we like the same ones for breakfast, lunch or dinner. The problem is again our body gets to comfortable because it now has learned how many calories and what nutrients to expect.  Vary your calories from day to day.  If your calorie budget is 2000 calories shoot for 1800 one day, 2200 one day, 2000 one day and even 1600 one day. The important part is averaging 2000 calories over several days.  One day at 2400 calories is not going to effect your weight however a week of 2400 calorie days will.
  6. Under consuming calories. Everyone thinks that if you eat less you will lose more weight. Wrong!  For most people if you consume less than 1200 calories per day your body is going to think it is starving. As a result it will lower your metabolism drastically and will even want to turn what you eat into fat for later energy when there is no food available.   You must eat enough to cover your Basil Metabolic Rate (BMR).
  7. Nutrient deficiency.  You should complement your diet with super nutrition. Even eating health is not enough with today’s foods. Your body can’t make energy, build muscle, make enzymes, red blood cells,  hemoglobin etc… without an abundance of nutrients.  Your mitochondria ( cellular power plants) are highly dependent on nutrients to burn carbohydrates and stored fats.
  8. Consuming too many calories.  Everyone has a calorie budget. If you exceed it consistently you will gain weight. It is important to know yours.  Eat 500 calories less per day that your burn and you will lose 1 pound per week of  hydrolyzed fat.  Never attempt to lose more than 2 pounds per week.  Eat less calories ( however not to few) and exercise more to increase your weight loss rate.
  9. Forgetting to adjust calorie intake when weight is being lost.  As the pounds come off you have to adjust your calorie intake.  If you continue eating the same calories that you did 20 pounds ago the weight loss is going to stop.
  10. Stress!  Stress releases hormones that build abdominal fat.  Find ways to add relaxation into your life. Make life fun!
  11. Lack of exercise. Everyone needs to exercise.  Exercise not only burns fat, it also detoxes the body, forces the body to repair itself and make more energy producing compounds and tissues. If you are morbidly obese you may lose weight for a while without exercising. However at some point the weight loss will stop if you do not include some form of exercise.
  12. Lack of real commitment. Are you so tired of being over weight that absolutely nothing is going to stop you. If you aren’t willing to tell your friends or even ask them to support you in your efforts then I question if you are really committed to your weight loss.  It is important to let friends and family know so they can help reinforce good behavior and not tempt you will fattening foods. Your friends will want to help and not sabotage your efforts.

Hopefully these suggestions will help you get over the hump when you hit the weight loss wall.  Change your foods regularly, change your calories daily and vary your exercise routine.  In some cases, if you have exercised regularly, you may need a week off.  If you have given your body a break you may want to increase your intensity to jump-start the metabolic engine again.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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You’ll Never Be Afraid of the Scale Again

I would like to invite you to join me on my weight loss journey! I would like to lose an extra 20 pounds, I’m not sure if my body will let me, as it seems pretty happy at my current weight. Remember, I have lost over 200 pounds and have maintained my current weight for the past 2 years. If you need to lose 20 pounds or 2oo pounds this formula works. Success requires a desire for change, a little planning and persistence.

If you are starting a diet or making changes to your lifestyle, always consult with your doctor before beginning the new routine.

I will share with you my daily food dairy and exercise log over the next week, so that you can see my diet and my exercise routine. In addition, you will find posted below my diet recommendations for losing weight and keeping it off.

Rules of safe weight loss and weight management.

1.) Never eat less than 1200 calories per day unless you are under the supervision of a qualified health professional.

2.) Never aim to lose more than 2 pounds per week.

3.) Eat 6 times per day, 3 snacks and 3 meals.

4.) Crowd out the unhealthy foods in your life by eating the healthy nutritious ones first.  If you add 2 servings of fruits and 3 or more servings of veggies to your daily diet routine, you are not going to have room for the unhealthy foods. In addition, it will gradually get rid of your cravings. Do not start out trying to eat like me. Start by adding more vegetables and healthy foods to you daily routine. Eventually the bad foods will disappear if you make the choice to follow this guide.

5.) Know your energy requirements. This is critical! You can’t  manage something, if you do not know what is required.

6.) Exercise at least 6 days per week.  Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health.  Exercise partnered  with a nutritious dietary routine builds health

7.) Drink at least 1/2 your weight in ounces of water per day. If you weight 200 lbs, you need at least 100 ounces of water per day. Water is required in the metabolic pathway to burn fat and to create energy.  A 2% drop in body hydration can cause up to a 30% drop in available energy.

8.) Get plenty of rest and relaxation. A lack of sleep and mismanaged stress will stop weight loss and even cause weight gain. Aim for 7 to 8 hours of sound sleep per night. Practice stress reducing methods, get into a great book, get a massage, listen to soft music etc….  Turn your problems over to God.

9.) Make vegetative foods the majority of your food choices. They are low in calories, they alkaline the body, they cleanse the body, they help control blood sugar levels and cholesterol levels and they offer a wide array of nutrients that promote health.

10.) Limit your intake of simple carbohydrates. Simple carbohydrates promote cravings by causing blood sugar spikes.  Eat lower glycemic foods. This does not mean you should eat a high protein diet. Select complex carbohydrates. Your brain and central nervous system (CNS) only burn glucose (sugar) for fuel. The average person need 100 to 125 grams of carbohydrates to fuel the brain and CNS. Sugar, glucose and glycogen (stored glucose) are made from dietary carbohydrates.

11.) Quit smoking, limit the intake of caffeine and alcohol and watch your salt intake.

12.) Do not weigh yourself more than once every 2 weeks. The best time to weigh is first thing in the morning upon waking and after you go to the bathroom.  Weigh the same time each day.  Your weight is just a by-product of  your particular lifestyle. Change your lifestyle and your weight will change.

13) Never deprive yourself of any food. If you want it, eat it. Just don’t go crazy and eat the whole container of Oreo’s.  When this happens, give your self credit for having the will power to control the amount you ate.  At the next snack or meal time exercise control and make healthy selections.

14.) Keep a food journal.

My Diet Selections

I am a flexitarian. That means I eat a vegetarian diet. However, I occasionally feel a need for animal protein. I typically go 1 to 2 weeks before I have that craving for salmon or chicken.  I do not eat red meat, pork or dairy.  Studies show a primarily vegetarian diet promotes better health by reducing the risk of major diseases and health conditions.

At least 75% of my diet is raw vegetables. Raw vegetables provide a wide array of vitamins, minerals, enzymes, antioxidants and phytonutrients. When vegetables are cooked some of the vitamins are destroyed and all the enzymes are killed. However you do need some cooked vegetables. Leafy green vegetables contain a compound called oxalic acid. Oxalic acid binds with some minerals and interferes with their absorption. Cooking neutralizes most of the oxalic acid allowing more mineral absorption. Carrots provide more bio-available beta carotene when cooked. Tomatoes give more lycopene when cooked. A good ratio is 75% raw and 25% cooked.

If I eat out, I make wise selections and ask for variations on the menu. Most restaurants will be happy to make changes for you. For example; when ordering a salad, ask them to leave off the honey or sugar glazed pecans and dried fruit, save a couple of hundred calories, order the dressing on the side and dip your fork in the dressing before picking up the bite, you will use less dressing this way.

Avoid or limit refined and processed foods as much as possible and don’t eat fried foods.

Calories

Understanding your calorie requirements is critical to weight loss and weight management.  Read this blog to better understand your energy budget. As you lose weight you will need to adjust your calorie intake.

Understanding How Much of What to Eat

Vegetables; you can eat these in unlimited amounts, aim for at least 5 servings daily. Eat raw, steamed, grilled, sautéed or broiled. Do not fry

Serving sizes; Cooked vegetables 1/2 cup, Chopped, raw vegetables 1/2 cup, Raw, leafy vegetables 1 cup, Vegetable juice 3/4 cup

Root Vegetables (for potatoes and yams the total should not exceed 2 servings total combined per week)

Fish & Seafood 1 serving 3 times per week.  Prepare by grilling, baking and broiling. Do not fry. Do not eat farm raised fish of any kind.

Serving size is 4 ounces

Fruits 2 servings per day is the limit, a serving is 1 medium fruit, ½ cup juice or ¼ cup dried. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content. 

Low Fat Dairy I do not recommend dairy products. If you must have them, goat or sheep is a better choice. I use almond breeze sugar free almond milk and rice cheeses.

Eggs, hen If you have high cholesterol limit to 1 per week otherwise 1 per day is ok. Eggs should be poached, scrambled or boiled, not fried. Select free range, organic eggs.

 

Beans & Legumes; eat what you want, just do not go over your daily calorie limit

Serving size is 1 cup cooked

Poultry & Lean Meats – limit to 4 ounces per serving, 3 times per week. 4 ounces is about the size of a deck of cards. I do not recommend eating red meats or pork, however, if you do, limit your intake to 1 serving per week.  Prepare by grilling, baking or broiling. Do not fry.

 

Nuts & Seeds Limit to 1 to 2 ounces per day due to high calorie content. Studies show people who consume 1 oz. of nuts daily lose weight and keep it off. In addition, they may cut their risk of heart disease by up to 45%.

Grains Limit to 4 to 6 servings per day, depending on calorie requirements. Whole grains provide complex carbohydrates that are important for energy needs. Your cells prefer glucose for fuel. Glucose is provided by carbohydrates.  To keep your blood sugar balanced, avoid simple carbohydrates and go for whole grains.

Serving sizes;

  • Bread 1 slice
  • Tortilla, roll, or muffin 1
  • Bagel, English muffin or hamburger bun ½
  • Brown rice, pasta, oatmeal, cooked cereal, 1/2 cup
  • Ready-to-eat cereal 1 ounce (flakes or round)
  • Pancake, waffle 1 (4″ diameter)

Grain choices

Salad Dressings

I use olive oil and balsamic vinegar; Good Seasons Balsamic with olive oil or Good Seasons Greek Vinaigrette; Serving Size 2 Tablespoons, serve on side of plate, dip fork into dressing, then into bite of salad. Or you can make your own.

Butter

I use and recommend Smart Balance Heart Healthy lite. It’s 45 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.

 

Spices & Herbs; herbs are naturally very high in antioxidant power

Dark Chocolate; I eat dark chocolate every day. Only 100% dark raw chocolate is recommended. Limit to 1.5 ounces per day. Dark Chocolate has the highest antioxidant value of any food.

Natural Sweeteners; Serving Size 1 Tablespoon

Use sparingly if diabetic

Use as needed

  • Stevia; this is my choice of sweetener. Truvia is the best commercial choice. Stevia in the Raw has sugar in it.
  • Xylitol is another of my favorites. I usually use ½ stevia and ½ xylitol due to the after taste of the stevia.

 

Moderation is the key in your diet. If you want something, eat it but try to limit the amount.  Consistency is the other very important factor.  If you eat healthy 80% of the time, you will give your body  the opportunity to build health.  We are what we eat. Eat junk and have a junk body, eat healthy and have a healthy body!

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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