Five Ways to Maintain Your Weight Loss

weight lossWe all know that losing weight can be a difficult struggle; however, sometimes the hardest part comes after you’ve finally reached your goal—maintaining it. Anyone who has lost a significant amount of weight will tell you that they fear the after effects of regaining everything you’ve lost…and then some more – which can lead to a long road of yo-yo dieting.

Most people being their weight loss journey thinking only of the end goal – reaching those specific numbers on the scale and measurement tape. Because of this, many forget to plan for what comes after they’ve reached their goal. The problem comes down to this, how you chose to lose your weight directly correlates to how you have to maintain it. If you’ve opted for a trendy diet or fad diet pills, well, you’re more than likely going to end up regaining because you chose an option that isn’t long-term compatible, and didn’t plan for the maintenance phase.

But don’t fear! Even if you lost your weight through an unconventional method, it’s not too late to implement a plan to help you maintain it. According to an article written by Coach Christina for BioTrust, these are the top five ways to keep the weight off for good.

1. Be Committed to the Lifestyle

If you changed your lifestyle by adopting healthy behaviors, you need to view them as long-term habits. If you didn’t change your lifestyle, then now is the time to do it! Either way, eating healthier, nutritious, non-processed foods is the best way to ensure that scale stays right where you want it!

2. Know What Your Triggers Are

This involves taking a good look at the internal factors that led to your weight gain. Do you eat when you’re bored, stressed, sad, or lonely? What kind of food do you turn to in those moments? Knowing the reasons behind your behavior can help you prevent them from recurring. Feeling stressed or sad? Go for a run or head to the gym – exercise can release endorphins that will help boost your mood. Don’t just identify the triggers, but figure options in advance that can help you to prevent overeating.

3. Track Your Weight and Measurements Regularly

Keeping regular tabs on your weight and measurements can be the first indication that you may need to make adjustments to your regimen. By not waiting until your clothes are no longer fitting properly, you can catch any problems before they get too out of hand. Also, it can also help you maintain confidence in yourself and therefore focused on maintaining your lifestyle. It’s easy to get off track once you hit your goal, and like most of us there is always that one person telling you how great you look and that it won’t hurt if you reward yourself with treats. Rewards every now and then are fine, but it’s easy to get carried away. Keeping track of your weight can help you avoid those pitfalls.

4. Stay Active!

Exercise helped you reach your goal, so why stop now? Not only does it keep you healthy and fit, it can also keep you from going back to your old habits! Whether you’re going to the gym, hitting the bike, or running the track, staying active is necessary to maintain your goals and lifestyle.

5. Write Down What You Eat

The easiest way to slip up and start regaining weight is by losing track of your eating habits. Calories add up and even if you compensate by eating fewer meals, the amount of calories and carbs could still equal or even exceed your daily recommended amount. By keeping a food journal, you can monitor what you’re eating and ensuring that you aren’t slipping back into bad habits.

Remember, your weight-loss journey doesn’t end just because you reached your perfect jean size. Regular maintenance is necessary to your lifestyle if you want to make sure you don’t slip right back down to where you started. These tips will help serve as a daily reminder that you have to continue to work if you want to maintain your success!

6 Superfoods That You Need To Start Eating Immediately!

Superfoods

A proper diet is one of the most important contributing factors to overall good health. While you may not always be able to eat properly every day, there are certain superfoods that you can add to what you’re already eating which can provide an abundance of nutrients.

  1. Spirulina – This nutrient superfood is essential for high-quality protein, providing all the essential amino acids; iron, magnesium, potassium, and B12; as well as tons of vitamins and minerals and potent levels of antioxidants.
  2. Blueberries – These are one of the most nutrient-dense foods there are. They provide phytonutrients, are rich in vitamins and antioxidants, give you soluble fiber and are low in sugar and calories than many other fruits, so they help support healthy carbohydrate metabolism and glycemic control.
  3. Cinnamon – This old-world spice provides up to 41 different protective antioxidants, and has been known to have positive effects on digestion. Like blueberries, cinnamon can help maintain healthy blood sugar levels. It is also good for digestion, immune function, cognitive function, and carbohydrate metabolism.
  4. Beans – One of the most undervalued superfoods, they are known for providing slow-digesting carbs, and being a good source of protein. Beans can help keep you feeling full, support glycemic control, and may help maintain weight control—as well as a healthy heart.
  5. Avocados – Are nutrient-dense—high in fiber, and packed with vitamins, minerals, and antioxidants as well as healthy monounsaturated fats. They have more potassium than bananas and contain nutrients known for supporting eye health and vision, cognitive function, and heart health. Avocados also help promote weight loss by reducing hunger and increasing the feeling of fullness.
  6. Whey Protein – Whey protein has an exceptional nutrient density and health benefits, including enhanced muscle recovery, strength, and hypertrophy; appetite control and weight management; immune support; heart health; and even healthy aging.

One of the best things about the foods on this list is they’re easy to find in most grocery stores, and are easy to add to the meals you already cook on a daily basis. If these aren’t enough, you can also include kale, broccoli, salmon, apples and tomatoes. Your local grocery store is packed with nutrient dense foods! The benefits they provide are certain to boost your health and keep your figure in shape.

For more information about these and other superfoods, visit this article by Sue Mosebar

Fitness Friday Blog: Top 5 Low-Carb, High-Fat Foods

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One of the best ways to lose weight, particularly belly fat, is a low-carbohydrate diet. There are many versions of low-carb diets, two of the most popular ones are Atkins and ketogenic, or keto for short. Low-carb diets consist of meals that are high-fat, adequate-protein, and low-carbohydrate—both sugar and starch carbs are extremely limited, which forces your body to switch from burning sugars for energy to burning fat instead; this process is called ketosis.

For many people, a low-carb diet can be extremely effective in losing weight quickly. However, it can lack diversity if you depend too heavily on red meat as your main source of substance. Below is a list of five great protein-rich alternatives to help diversify your diet while making sure you don’t go over-board—which can keep you from getting into or staying in ketosis.

Fatty Fish
On a low-carb diet you’ll do well to keep in mind that fish is one of your best go-to options when it comes to ensuring you’re maintain a healthy amount of fats. It doesn’t hurt that you’ll also be getting a ton of other health benefits too, such as heart, eye, skin, and brain health, improved immune and metabolic function, and healthy inflammatory response.

Coconut Oil
When you think about a low-carb diet, coconut oil isn’t the first thing to pop into your mind. But considering 70% of the fat found in coconut oil is a very special type called medium chain triglycerides, it should be. MCTs are easily absorbed, metabolized, burned for energy, and aren’t easily stored as fat—which is why they help to suppress appetite, boost metabolism, lower body weight, and reduce belly fat.

Eggs
Eggs are well-known as one of the healthiest foods you can eat; easily making it one of the best low-carb foods on your diet, especially since they have practically zero carbs.
They are healthy fats and a good source of high-quality protein, and provide nutrients that boost brain health and cognitive function, eye health and vision, and heart health. Eggs are your keto diet’s best friend!

Butter, Ghee, Heavy Cream, Sour Cream, and Full-Fat Cheese
Most people are still under the impression that saturated fats are bad for you, but it’s since been accepted that saturated fat is not associated with heart-related issues., but you should still be careful not to go overboard, as with any food.
Studies are also beginning to show that full-fat dairy is related to less belly fat and better blood pressure, cholesterol, triglycerides, and glycemic control. Far better than what was previously believed. Be sure to opt for the organic, pasture-raised cow brands, which will give you healthier fats than the conventional varieties.

Avocados
Add some flavor to your diet with this keto-perfect food. They provide about 80% of calories from fat, ensuring that you aren’t going too far over in your protein intake.
Avocados also provide a good amount of fiber and are a nutrient-dense food with upwards of 20 essential nutrients, including potassium. Half of an avocado 25% of the recommended intake for active people.

The key to an effective low-carb/keto weight-loss diet is, ironically, fats! While protein is important, it’s good to keep in mind that too much can stall your body’s ketosis and leave you right back where you started—balance is the crucial factor. For more tips on the best keto foods and why, read this article by Biotrust’s Tim Skwiat .

Why You Need To Start Eating Healthy Fats

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As the summer weather approaches, our eating habits tend to change a bit—less heavy, comfort food and more light fruits, as well as additional seasonal vegetables. It’s as if our bodies naturally switch from hibernation storing to fat shedding. So, if you’re looking to change your diet, start by eating more healthy fats—here are four reasons why you should according to BioTrust’s Joel Marion.

  1. Healthy fats will improve your blood sugar levels while helping to slow the rate food that your stomach is emptying.
  1. Fat can give you healthier-looking skin, hair, leading to a more youthful appearance.
  1. Eating more can help decrease the amount of carbs your body normally digests; thereby, helping your body burn fat rather than carbs for energy. This can also help you lose belly fat and weight.
  1. Fat found in organic foods can help you burn calories faster than a low-calorie diet.

Many people think the best way to lose weight is to eat less; however, most doctors and dieticians will tell you that eating more smaller and healthier meals a day is the most effective way to get rid of fat. While exercise is important to your physical health and fitness, a healthy, well-balanced diet is essential to ensuring that your body can fight chronic disease, illness, and function efficiently—overall, it prolongs not just your life, but the quality of your lifestyle.

For further reasons why you should switch to eating healthy fats click on this link.