A new episode of A Mind For Fitness Podcast is now up. In this episode, Eian Carlin gives four ways to make your Intermittent fasting easy and effortless. Enjoy
A new episode of the podcast is now up. In this episode, I talk about the best books on diet, exercise, and mental fortitude when it comes to reaching your goal weight. Enjoy!
Have a new episode of A Mind For Fitness Podcast. In this episode I interview Byron Morrison. Byron Morrison is the author of the book ‘Become a Better You’ and founder of Tailored Lifestyles. His work is all about helping as many people as possible live healthier, happier lives, as they make maintainable changes to the way they eat, think, move and live. Byron has himself lost 50 pounds and has an amazing story! You can find out more at www.tailoredlifestyles.co.uk Enjoy!
One of the things that astonishes me about my transformation from being fat to being fit is the way I now think. Not only did I go though a physical metamorphosis but I also whent though a mental one as well. Here are two topics contrasting the way I thought as a fat person to how I now think as a fit person.
Thinking About My Next Meal
As an overweight person, I use to worry about food particularly about my next meal. I was like a junkie worrying about his next fix. Part of the problem is that a lot of my happiness came from food.
Another aspect of the problem is that I was always hungry. Eating processed food that are also high in carbohydrates will raise and lower your blood sugar rapidly leaving you hungry more often. So of course I was always thinking about my next meal.
I’m still a foodie. I love to eat and enjoy most of my meals. However, I generally do not think about food until I’m hungry.
Also, I do not look to food as a primary source of happiness. That is to say, I do not look to food as a way to change my state or comfort me when I’m feeling sad. Now I much more look to exercise and other resources to change my state.
Worrying About “Wasting” Food
When I was overweight I was constantly concerned about finishing my plate. I viewed throwing food away even if I was full as a waste. So instead I would stuff myself.
I grew up hearing about starving children in China who would love eat what I threw away. Feeding the poor is a serious matter and I’m not trying to make light of it in any way. However, me overeating does not do one thing to help starving children. It only makes me fat.
I no longer worry about wasting food. This is not to say that I frivolously make extra food just to throw it away. In fact, I generally eat most of what is on my plate. But I do not try to stuff myself if I’m full.
The reason I no longer worry about throwing away excess food is that I had somewhat of an epiphany a few years ago. I realized that if you are overweight, then I am wasting food if I eat past satiety. It is not going to use; It is going to fat. So I decided that I could either throw excess food in the trash can I wear (fat cells), or I could through it in the trash can I don’t wear.
Changing your thinking is sometimes more difficult than changing your habits. But the truth is all change starts in the mind. Today challenge yourself to think like a fit person. If you do, you will eventually act like a fit person.
A new episode of A Mind For Fitness Podcast is now up. In this episode we talk about the real dietary issues behind weight gain and what you can do about it. Enjoy!
As a health coach, I see a lot of people who want to get in shape for the new year. It’s natural. It’s a new year filled with new promises and new possibilities. It seems like nothing is impossible.
There is a lot of truth in that last statement–nothing seems impossible! But wait. Haven’t you been here before? Haven’t we all? I remember telling myself every January 1st. that this year would be the year I finally got in shape. But by the following December, I found myself in the same if not worse shape than when I started. So what’s gone wrong and how can we fix it?
The truth is that it is not just one thing but a bunch of small things that that add up to failure. However, if there is one encapsulating issue that if addressed would solve most problems, it would be this: No plan!
Instead of having a plan people say things like, “I’m just going to try harder,” or “I’m going to be more healthy,” and “I just need to lose a few pounds.”
The problem with this is that it is too vague. In what ways are you going to try harder? What does “more healthy” mean? And how much weight do you actually need to lose? The truth is without a specific plan you are more than likely going to find yourself in the same place by next year.
The plan you choose should be specific and should cover an eating protocol, a workout protocol, and psychological conditioning. You want to keep as motivated as possible on all levels of fitness. This includes what you eat, how you move your body, and your state of mind.
Your plan should be realistic. It should include a time when you can eat your favorite foods, and a time off of exercising for rest.
It should also include more than one way to track your weight-loss progress. For example, the scale is a great way to see how much you have lost but this should not be your only means of measuring your success. Another way is by having a goal shirt or dress that you want to fit into. Often you may not be making progress on the scale but you may be fitting better into your clothes.
Finally, let me extent an invitation to you from Advanced Weight-Loss Resources. If you are looking for lasting success in the area of health and fitness, please contact us and let’s get you to your goal weight this year!
Intermittent fasting (IF) is not only healthy, but it’s a great way to lose weight. I have personally used it to lose a lot of unwanted fat. In fact, I IF most days of the week. But my biggest problem is getting back into it after a full day of eating.
After a full day of eating, I’m normally very hungry the following day. Sometimes I’m hungrier than if I had not eaten at all. Getting though the late part of the mornings and the afternoons are the most difficult times for me. But I have found one trick that helps me push past those points in the day when I really want to eat. What is that trick? I give myself tasks.
By tasks I mean anything that I can or need to accomplish. For example, when I start getting hungry, I will tell myself I have to mow the lawn first or something like that. After that, I’m normally not hungry and can sustain my fast for a few more hours. If I get hungry again and it is still not time to eat, I will simply give myself another task. Another example is going to the gas station to fill up my car.
The task can be anything. It just has to be something that you do, something that takes action. This will take your mind off of your hunger. In contrast, it can’t be a passive activity like watching a movie or listening to a podcast. In my experience, passive activities just allow me to focus on the hunger.
So next time you are intermittent Fasting and you’er having a hard time making it to your eating window, try this trick. And don’t forget to share this post if you found this helpful!
A new episode of A Mind For Fitness is now up. In this episode, we talk about how to minimize the effects of holiday food during the holidays.
I recently did a podcast where I addressed the issue of hitting plateaus in weight loss. I talked about why we hit them and what we can do to get past them. This blog post will address the first half of the issue. Namely, why we hit them. In the next post, I will talk about what not to do and why. After that, I will talk about the active things you can do to get past them and get back on the road to burning fat.
Two Main Causes
The truth is there is only two reasons why your weight loss progress stops. The first is you are just not sticking to your diet correctly. The second is your body has simply adjusted to your dietary and/or workout regiment.
Not Sticking To Your Diet
Sometimes your not sticking to your diet simply because you are cheating too often. If this is the case, the truth is you need to do the diet correctly.
However, there are times when you really think you are sticking to your diet, but in reality you are unknowingly are consuming too many carbs and too many processed foods. For example that salad you had for lunch may have had many more carbs than you thought.
On one occasion I was happily eating a salad when I noticed that it was slightly sweeter than I thought it should be. The reason for this is that there were craisins in the salad. When I finally looked up the carb count in craisins, I realized that my salad contained my daily allotment of carbs. I was shocked.
If this kind of thing happens too often, you will certainly stop losing weight.
However, for many, you are sticking to your diet and you have still hit a plateau. The reason for this is that your body has adjusted to your diet and/or workout plan. One thing to keep in mind is that your body is always looking to establish an equal balance within itself. Losing wight is an imbalance within the body. And an imbalance is a shock and perceived as a treat to survival. Even though there are great benefits to losing excess fat, your body is still seeking to establish equilibrium as a survival tool.
So there are your two reasons why you will stop losing weight. The next post will deal with what not to do about it.
If you liked this, please share this post on your favorite social media.
Did you resolve to lose weight for the new year? Great! Here are five easy ways to lose weight for the new year and the new you!
One of the reason people are overweight has to do with how much toxins are in our food. Part of the body’s natural protection is to store those unwanted toxins in our fat cells, particularly in our belly fat. Switching to organic food (and any food without toxins) will shut down the need for the body to hold onto extra fat. As a result, excess weight will come off.
Save Your Carbs For Dinner
Your body is naturally more insulin sensitive in the evening. This means that it takes less of the hormone insulin to get the excess sugar out of your blood. Less insulin means less fat storage.
Now this is not an excuse to eat all the carbs you want as long as it is night. Ideally it is best to keep your carb count to 25 grams at the low end and 50 at the high end. And it is best to spread them out over two meals. However, the majority of those carbs should come at night. Controlling how much carbs you eat is a great way to lose weight. But controlling when you eat those carbs also matters a great deal!
I know that we have all heard that breakfast is the most important meal of the day; however, this is simply not true. While I do not have the time here to go into all the benefits of intermittent fasting, let me say that it has done wonders for weight loss. In short, your body has gone through all its blood sugar while you sleep and you start burning fat for fuel the first half of the day.
All you have to do to make this work is finish eating dinner by seven or eight the night before. Then skip breakfast. After that, eat lunch around 12:30 or 1:00. It’s really that easy!
Walk After Meals
Now you may not be able to walk after lunch because, lets face it, most of us have to get back to work. However, walking after dinner should not be a problem for most. Walking after meals lowers your blood sugar without a large amount of unnecessary insulin. In other words, it is a natural way to help you become more insulin sensitive.
Weight management is not simply a matter of calories in and calories out. In fact, it is more important to track your carb intake and your chemical intake than it is to track your overall calorie intake.
That said, it is still not good to overeat. It’s not good hormonally and it is not good for digestion–two key factors in weight management. In addition, if you eat less and you are eating the right types of food you will see weight loss.
So how do you eat less food without feeling like you are hungry? The answer is to eat slowly. This is a technique that I have used often and it works great.
Often we overeat because we eat too fast. The food is already in our stomach and we are back for seconds before the brain can tell us that we have had enough. By the time the satiety signal hits us, we have overeaten.
By eating slowly you allow your brain to tell your body that you are full before you overeat. You can still eat until you are full. You do not have to be hungry. It is just that you feel full on much less.
Any one of the above suggestions will most likely help in losing weight. However, if you are serious about dropping those unwanted pounds, then do all of these together and you will get the best results. Best wishes for you in this new year!
And please don’t forget to like, comment, and share.