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Stop Dieting

Stop Dieting

The truth is, most of us make losing weight too complicated. It doesn’t need to be. Let’s remove the walls and get you on your way to success. Listed below are the pitfalls most people make when trying to lose weight.

Doing anything temporally will give you temporary results! You have to get this, dieting is a temporary act and therefore it doesn’t provide long-term weight loss.

  1. Change your diet gradually. Many people jump right in and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods.  You can do this by adding an additional vegetable to your daily diet for 1 week.  The next week, add another one and then on week 3 add an extra fruit. On week 4 add another vegetable to your daily diet. By week 4 you have increased your vegetable intake by 3 servings per day and fruit intake by 1 serving per day. Can you see, we haven’t asked you to remove any foods, only to add healthy foods? This really works if you apply it. The aim is to slowly replace processed and refined foods with healthy vegetables, fruits, beans, lentils, nuts and seeds and a small amount of whole grains daily.
  2. Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. Chronic stress causes our bodies to release higher amounts of cortisol everyday, which is a fat building hormone. There is an association between stress and the appetite increasing hormone ghrelin. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills by increasing the risk of heart disease, cardiovascular disease, hormonal imbalances and gastric diseases.
  3. Eat enough calories. Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a few days your body senses a famine has arrived, it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories too much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs. The fact is, if you eat a mostly plant-based diet you would never need to worry about eating to many calories.
  4. Get your protein! Protein is important for building a healthy body and much more. But to much protein means you are ignoring foods that we also need like heart healthy fats and complex carbohydrates. Use this formula to determine your protein needs. The DRI for protein intake under normal bodily demand would be .8 grams of protein for each kg of body weight. To figure your body weight in kilograms, divide your weight in pounds by 2.2, that number is your weight converted from pounds to kilograms. For the obese the protein intake would be .8 grams for every kg of muscle massFor an athlete with heavy demands on muscle performance such as a body builder or an Olympic athlete the intake would be 1.6 to 1.7 grams of protein per kg of body weight meaning that same 200 pound man would consume 145 grams of protein at the high-end. An endurance athlete such as those running marathons, iron man events and triathlons requires less because they are not placing as much stress on the major muscle groups. Their needs can be met in most cases with no more than 1.2 to 1.4 grams of protein per kg of body weight. The average person who works out in the gym and is very active hiking and playing organized sports does not need this level of protein intake.
  5. Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
  6. Keep a Food Journal. Studies show us that people keeping a food journal for at least 3 months tend to lose weight and keep it off. It keeps you aware of what you are eating, when and how much. It’s easy to do and there are several online resources with good free food journal systems. Try www.myfitnesspal.com
  7. Drink plenty of water. Many people will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health! You need at least 1/2 your body weight in fluid ounces daily. If you sweat a lot you need even more.
  8. Exercise. If you are overweight or obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! It builds muscles, improves balance, and improves immune function and much more. Just walking is a great exercise. Increase your speed and time as your fitness and health improves. I am an advocate of exercising multiple times per day. As an example; I would walk for 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner. You can split it up however you wish, just do it. To loss weight most of your exercise should be a form of cardio exercise like walking or cycling. You should also do weight bearing exercises to build more muscle. Muscles burn more fat. For good results you need to exercise at least 1 hour per day, 5 days per week. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  9. Stop weighing everyday! Your weight can change, up or down five or more pounds in any given day. You will set your self up for disappointment by weighing everyday. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first pee.
  10. Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. If you have a treat, the next time you eat make a healthy choice. Bashing yourself will make you eat more.
  11. DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that addictive food that got us fat to begin with. Plus, because you have starved your body (both calories and nutrients) in the past, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure, you can lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
  12. Sleep is Critical! If you are like most Americans you get less than 7 hours of sleep nightly. This can disrupt hormonal balances, reduce immune function, and reduce your energy levels, lower mental concentration and much more. When you sleep, your body is busy repairing tissues, making hormones, enzymes, red blood cells, white blood cells, antibodies, cellular antioxidants like Coenzyme -Q10 which is very important for energy production in the cell and heart health, Glutathione peroxidase and Superoxide Dismutase (SOD) which are your cells most powerful defenders from internal and foreign invaders and other neurotransmitters necessary for good mental and emotional health.
  13. Nutrition Nutrition Nutrition!!!!  The more plant based foods you can eat the healthier you can be. When your body is getting loads of nutrients it begins to clean and detox the body at the cellular level getting rid of toxic materials you have stored for years. Your body does not like to let go of stored fat unless it can detox adequately because your body stores many toxins in your fat. When depleted nutrient stores in your body get filled up and topped off by a nutrient rich diet, the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance, cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow, you have less infections and you sleep better. With great nutrition your body starts regenerating itself cell by cell into a new healthy and vibrant body.
  14. Get the excessive sugars out of your diet! Sugars from sources other than foods such as high fructose corn syrup, corn syrup, fructose, maltose, powdered sugar etc. cause a fast surge in blood sugars levels. This increases inflammation in your arteries, damages nerves and forces the hormone insulin to store the sugar as fat. It also increases cravings and disrupts the hormonal system and the immune system. Flour from grains causes the same problem. Avoid grain flours unless they are from sprouted grains like that from Ezekiel bread. Flour from grains are found in breads, gravies, cookies, crackers and pastries. Avoid white potato’s and white rice.

The bottom line is that weight loss and health do not come from a “diet” they come from living a healthy lifestyle. That’s it. Adopt a healthy lifestyle and watch your body change!

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

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illusionsWelcome to my world. I have been deeply immersed in the diet, lifestyle, supplement and fitness industry for many years.

I develop nutritional products and have programs designed to go with them. I write articles on health and fitness and have also written books on these subjects. I teach weekly nutrition classes and corporate wellness programs. I am writing this blog from a unique perspective, as an industry insider. My intention is to give you additional knowledge so your next choice regarding diets, supplements and diet and fitness programs is the last one. I want your results to be lasting and permanent.

This blog is going to get some people very angry with me and that’s fine because the truth sometimes hurts. This blog certainly does not apply to everyone though. There are many very dedicated people with great plans, programs and products that have your best interest in mind. They want you to succeed. With that said, there are also those that don’t have the experience or education required to lead you and educate you on a path that will lead to permanent health gains and weight loss. Most of the time their interest is in your pocket book not your waist or health.  Sometimes it’s hard to tell the difference.

Every year as I gain additional experience in the health and wellness business the illusions of the diet, fitness and supplement business become much more transparent to me. Frankly, many of the players in this industry know some of you are desperate for change and they also know you want the quickest fix possible. They use this knowledge and then frame their marketing around your triggers, your weakness, to suck you into that quick fix, the quick weight loss, the small waist etc. They prey on you. You are vulnerable because you lack the knowledge to make a crucial judgment about what they are marketing, saying and selling. It’s not your fault, its just a fact.

I can speak from experience because many years ago I too was once in the pond with you looking for that next hook to reel me out poor health and obesity. I tried every promise that came my way. I wanted to be healthy but most importantly I wanted to lose the weight that had held me prisoner of my own body for over 2 decades. I didn’t have a life and I wanted one. I was like many that needed to believe in the next great promise. The promises of a pill, a drink, wraps and creams, shots with hormones from a horse, diets that restrict this and that, and hours of different exercises. I really believed the next great thing was going to be IT! IT become years of frustration.

This is the news you don’t want hear. There is no magic pill, potion, shot, diet or program that will give you permanent healthy results without addressing your lifestyle behavior. None, nada, not one! You see, it has to do with how you are living. How you are living encompasses what you eat 80% of the time, your activity level 80% of the time, your stress level 80% of the time, your rest and relaxation 80% of the time and your exposure to toxic chemicals 80% of the time.

Let’s get something very clear, nutritional products if they are high quality ones, plans and programs if they are from qualified sources can super charge your health when provided with the necessary education to live a health lifestyle. However, if they don’t include a blueprint for changing your current daily routines (lifestyle) into healthy ones your results will be short lived.

You Cannot Supplement Your Way Out of an Unhealthy Diet and Lifestyle!

Here is what you need to know.

Is the product, program or plan designed as part of an ongoing healthy routine you can incorporate in your life and do forever comfortably? If not, it’s not going to deliver long lasting results. Sure you may lose some weight but only 5% of people keep it off with this approach.

If there are big promises of quick weight loss please don’t take the bait.  For the weight to stay off it needs to come off slowly, no more than 2 pounds per week as an average.

A healthy weight loss product should always have a plan or program to educate you on what a healthy lifestyle is. Not just instructions on how to take the product. Most nutritional products are just that, products with instructions for using it. Some products may offer plans but are the plans part of a lifestyle or are they something you do for a few weeks or months and then terminate?

The plan or program must provide a road map to get you from where you are today to sustaining a healthy and robust lifestyle. Does the person giving you the details of the product, plan or program have the education and background to be qualified to guide you and educate you? Don’t be afraid to ask questions of those wanting to sell you products, plan or programs for weight loss, health and fitness. Take charge you are the customer. Don’t settle for inferior products or information from unqualified sources.

In my opinion, I would not consume products that contain any of the following ingredients:

  • artificial sweeteners (sucralose, aspartame, acesulfame potassium also know as acesulfame k, saccharine, neotame)
  • high fructose corn syrup
  • fructose (if consumed to much, fructose can cause a problem with insulin metabolism),
  • soy (most soy in the US is a GMO crop)
  • food colorings or dyes
  • preservatives
  • corn starch
  • maltodextrin derived from corn
  • cyancobalamin (look for product using methylcobalamin) Research has shown that methylcobalamin remains in the body for a longer period of time and at higher levels than cyanocobalamin, which means that your body is supplied with vitamin B12 for longer if you use methylcobalamin than if you use cyanocobalamin. Methylcobalamin may well also improve visual accommodation, but there is no evidence to suggest that the cyano- compound has the same effect) Methylcobalamin is in the form your body can use. Cyanocobalamin must be converted into methylcobalamin first by the body before it can be used. Cyan means that the cobalamin (B12) is attached to a group of cyanide molecules.
  • Dl-alpha tocopherol (artificial form of Vitamin E) look for a product that provides mixed tocopherols and d-alpha tocopherol succinate (the natural form of Vitamin E)
  • Vitamin D2 (ergocalciferol look for products that contains Vitamin D3 (cholecalciferol) studies indicate that ergocalciferol (vitamin D2) is much less potent and has a shorter duration of action than Vitamin D3 (cholecalciferol)

I would look for nutritional products that are whole food based. (organic if possible)

These products are made from foods (you see listed foods like spinach, carrots, apples, beets, kale, broccoli etc) and that also have additional added nutrients such as additional vitamins, minerals, antioxidants, adaptogens, probiotics and enzymes. The body absorbs nutrients from foods much better than from any other source.

If you want to opt-out of the Illusions of the Diet and Supplement World and have permanent health results;

Understand there is no product that alone is going to set you free and keep you healthy without you making a lifestyle shift forever. It’s all about living a healthy lifestyle. Incorporate a lifestyle change with a great nutritional product and you may supercharge your health and wellness and even continue to improve, forever.

Your nutritional products should be made from real foods. Your diet should be from real foods you can prepare at home.  Drive through restaurants, processed foods and refined foods are lacking adequate nutrition required to build a healthy and fit body. Manage your stress and move more. It’s really that simple. Remember the 80% I referred to earlier? Focus on living a healthy lifestyle 80% of the time and you will begin to build a healthy body.

Nothing is ever going to replace a healthy diet and lifestyle. This is the most important part of your health; nothing is more influential to your health.

If you have a NutriBullet or similar device to make great smoothies you have a big advantage on those that don’t. Make smoothies everyday with lots of different brightly colored foods of every color palette. These foods will flood your body with health building and body nurturing nutrients.

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

WebND

The contents of this blog are 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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