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Category Archives for "weight loss"

Mindset – vanity/self-confidence

When we start seeing results from our hard work, we are often put in a weird place.  If we don't have the right mindset, the reactions of the people around us can set us back.  Is it vanity to be happy you look and feel better?

Mindset – feeling bad about being different

People love to congregate with people who are similar to themselves.  When you break out by changing your body, you may find the people around you begin treating your different.  Taking the time to understand this mindset can keep you from being derailed.  In fact, this is a great opportunity for you to reach out and help bring them along with you.

Mindset – feeling great about your success

I'm someone who feeds on success.  As a result, I also have a tendency to let failure bring me down.  Over the Thanksgiving holiday, I didn't eat well.  I had a terrible cold, so I didn't exercise.  I felt I had lost some ground, but upon stepping on the scale, I had not gained an ounce.  I'm not realizing I need to start getting refocused to feed my success engine.

Would you do me a favor?

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Another episode you may enjoy

Emotional roadblocks in health and fitness | Ellen Shuman

November 14, 2016

11 Best weight loss lessons

Throughout my own journey with health and fitness, I learned a number of weight loss lessons that I want to share in today’s podcast:

My best weight loss lessons

  1. Exercise is important, but not for weight loss – You can’t exercise yourself out of a bad diet. The food you eat is key to your weight loss.
  2. Insulin – To lose weight, reduce your total insulin load so the body can burn fat for energy. Do this by limiting your sugars and simple carbs.
  3. Ghellin – This is a hunger hormone that tends to be cyclical, usually highest in the evening and lowest in the morning.
  4. Leptin – This hormone signals to the brain that you’ve had enough food. Slow down on your eating so you allow time for this signaling to occur. This will prevent overeating.
  5. Cortisol – When your body is in a stress mode, it produces the hormone cortisol, which leads to storing body fat in your mid-section. Manage your stress levels to avoid this.
  6. Sleep – Get quality sleep and your hormones will balance out and work in harmony, promoting a good Circadian rhythm.
  7. Out of sight out mind – Don’t buy unhealthy foods. If you must, keep them in a separate space from the healthy food you are consuming.
  8. The decision isn't enough – Make a commitment to be healthier for the right reasons, perhaps an emotional one.
  9. Love yourself – Have internal self-love and make a commitment to yourself to be healthier.
  10. Scale movement doesn't equal health – Don’t let the scale define you. Focus on how you look and feel.
  11. Don't go it alone – Find an accountability partner or support network.

Perhaps you have some of your own weight loss tips. Share them in the comments!

Fasting for weight loss with Dr. Jason Fung and Jimmy Moore

I will use ketosis to manage my body composition, which invariably leads to fasting for weight loss.  In the new book, The Complete Guide to Fasting, Dr. Jason Fung (77)and Jimmy Moore (18, 23, 28) explain how we can use fasting to improve our health and lose weight.  Fasting for weight loss can be done in a healthy and safe way.  Dr. Fung uses fasting in his clinic to address obesity and type II diabetes.  Jimmy Moore has been experimenting with fasting and shares his experiences in the first and only complete guide on fasting.

Fasting for weight loss

Virtually half of our medical conditions today are caused by obesity and type II diabetes.  Fasting for weight loss can be an effective protocol to manage obesity and type II diabetes.

Types of fasting

Intermittent Fast – By pushing your normal nighttime fast to 16 to 24 hours, you'll get many of the benefits of fasting in a very manageable way.

Alternate Day Fast – This style fasting is where you eat every other day, which leads to a 36 hour fast.

Extended Fast – An extended fast goes from 3 days, but most people find that the first three days are the hardest.  Jimmy is currently on day 11 of a 21 day fast.

Diets don't work

Most diets focus your attention on eating.  You're told to eat from the time you wake up until you go to bed.  If you're adding energy to your system as you need it, you won't lose weight.  Fasting is an approach that will allow you to lose weight.

Fasting is not a cause of eating disorders

Fasting is a normal part of the human condition.  Today it is mostly associated with religious rituals.  When it is brought up as a way to manage weight and health, some will complain that this will cause an eating disorder.  This logic would tell you that instructing your children to wash their hands before dinner will lead to OCD.  Eating disorders are associated with body image, not triggered by someone doing a fast.

Postscript on fasting

After I stopped recording the call, Dr. Fung, Jimmy and I kept talking and some wonderful gems came out that we wanted to make sure we captured it for you.

When you fast, you'll lose weight.  When you stop fasting, you'll gain some of that weight back.  This happens for two reasons:

  1. Water – With the resumption of eating your body will store more water.
  2. Homeostasis – Your body has a tendency to stick to a given state/body weight.  This is the cause of plateaus and the reason your body will work to get back to the previous set weight.

When you lose weight from intermittent fasting, it isn't due to calorie restriction but rather from hormone changes.  Insulin is reduced and eventually, you begin healing your insulin resistance.

Follow up on Jimmy's 21-Day Fast

We discussed that Jimmy was on a 21-day fast. Up through day 11, Jimmy had had only had one cup of bone broth. I asked Jimmy for an update on his fast and here is what he said:

I made it the full 21 days and had two meals (one at the end of Day 12 and one at the end of Day 18). I lost 27 pounds in the 21 days even with these meals, saw many of my skin tags shrivel up and fall off (a sign of insulin resistance healing), and became more abundantly aware that my need for eating as often is likely unnecessary. Will be continuing to implement lessons from this fast into my everyday lifestyle moving forward as I continue to pursue healing the insulin resistance. 🙂

Links

www.intensivedietarymanagement.com
dietdoctor.com
Fungsweigh Facebook Group
livinlavidalowcarb.com
Jimmy on Periscope

 

 

Something else from 40+ Fitness Podcast you may enjoy

Can fasting be a healthy solution for weight loss | Jimmy Moore

Crack the obesity code

October 28, 2016

Walking for weight loss with Lucy Wyndham-Read

In her book Walk off the weight, Lucy Wyndham-Read shows us how to use walking for weight loss.  With 5 years in the Brittish Army and 20 years in fitness, Lucy has helped thousands of men and women lose weight and stay in shape.  In this book, she sets up a daily program for walking for weight loss with walking plans and menus to ensure you're eating right.

Benefits of walking

Health – Walking strengthens your heart and reduces cholesterol.  It helps strengthen your bones.  It prevents obesity and lifts depression.
Fitness – Walking helps make you faster and stronger and gives you more stamina.  You'll improve your flexibility and balance.
Weight – Walking for weight loss works because you are burning more calories both during and after the walk.
– Aging – Walking helps promote human growth hormone (HGH), which begins declining after age 20.

Measure it & snap it

Measurements – Lucy recommends you measure your waist, bottom, thighs and arms so you can see your progress.
What to expect – As you go, you'll notice you are dropping dress sizes and feeling stronger and more energetic.
Commitment – Before you start, make the commitment to make it through the first seven days.  This will drive you through the 21 days.

Tips for Motivation

1. Mind makeover – Make sure you have the right attitude to ensure success.
2. Put on your visualization glasses – Visualize what health and fitness looks like.
3. Score a goal – Set goals to drive you.
4. Be your own fitness dj – Change up your playlist from time to time to stay motivated.
5. On the dot – Find a set time to work out so you're high energy and can keep doing it.
6. Become a master chef – Learn how to make new dishes with fresh, healthy ingredients.

Walking for weight loss links:

Youtube Channel

Twitter

 

Something else from 40+ Fitness Podcast you may enjoy

75x75_40plus https://40plusfitnesspodcast.com/11-best-getting-started-tips

 

 

 

 

Is wheat poison?

Cindi O'meara is a nutritionist who in her effort to heal herself and determine if wheat is poison, made the documentary “What's with Wheat.”  In this documentary, Cindy brings together some of the best experts on health and fitness to discuss what we've done to wheat over the last several decades and what it is doing to our bodies.

In a search for optimizing her own longevity, Cindi started an elimination diet.  Within days she had lost weight and was looking and feeling great.  As she reintroduced food, she recognized that wheat was a problem for her.  Shortly after her discovery, books began coming out on the dangers of wheat.

Is wheat poison today?

As hunter-gathers, we were nomads.  Once we could cultivate crops, we were able to settle in towns and cities.  This made civilization possible.

In the 1920s we began having the first shelf stable foods.  Finding we were developing vitamin deficiencies, food companies began fortifying foods with artificial vitamins.  Then in the 1970s we began developing hybrids and spraying the wheat with chemicals.

And one of the core differences, we are exposed to much more wheat through our food, cosmetics, etc.

Elimination Diets

Cindi used an elimination diet to get healthier, and she provides a guide for doing a four-week elimination-style diet.  Many people shy away from dropping wheat and grains from their diet.  While this is not the easiest of protocols, it is typically only temporary for most foods.  It is only the foods that make you sick that you'll have to avoid after the initial period.

 

changinghabits.com.au

What's With Wheat documentary

 

Elimination diets

Paleo for thyroid health with Elle Russ

 

 

11 best getting started on health and fitness tips

Sometimes the hardest part is getting started.  Once you going, you have some wins, some momentum that can keep you going.  In this episode, I'm going to share my tips for getting started on health and fitness tips.

Here are my best getting started on health and fitness tips:

1. Know your why – Before you get started on anything, you should consider why it matters.  Having a solid why will give you a strong, emotional driver to get you moving and keep you moving.  I changed my life because of my wife and kids.  I want to be there for them and the path I was on wasn't going in that direction.  I changed direction.
2. Know your vision – Having a vision of what health and fitness is important to make sure the things you do are aimed toward getting you healthier and more fit.  Your vision can change as you go, but it is important to know where you're going.
3. Set goals – Think of goals as milestones on your path to your vision.  These goals should be SMART goals.  I'm sure you know what smart goals are and if you don't, you can go to episode 93, where I went over how to use them.  I also developed a guide to help you do this.
4. Focus on what matters – If you want to drive to the grocery store, you aren't getting there efficiently if you drive to the movie theatre (unless the movie theatre is on the way to the grocery store).  You very likely have limited time in your day.  Don't waste time doing things that aren't getting toward your goal.
5. Have fun – Yes, some people can tough it out, but you're much more likely to show up if you enjoy what your doing.  Make it fun, or at least something that will make you better at something fun.  For example, I enjoy volleyball.  I do not enjoy box jumps.  But I know box jumps will make me a better volleyball player, so I do box jumps.
6. Be prepared – I leave my gym bag by the door, packed with my workout clothes.  That way, when I get out the door to work, I can't help but grab it.  I also pack my food for the day and carry that with me.  I'm less likely to go to the fast food place if I have plenty of good food with me at my desk or in the breakroom fridge.I also encourage people to do bulk cooking and pack up servings for the rest of the week.  This makes it quick and easy to have a good, healthy meal in the evening when your willpower is weaker.
7. Schedule it – Scheduling your workouts is a great strategy for getting started.  Put an appointment on your calendar with an alarm.  This appointment is with your boss (you).  At work would you miss an appointment with your boss?  Nope?  Don't miss this one either.
8. Go Slow – Often, people will go all out when they first start.  If you overdo it, you are more likely to want to quit.  DOMS is one of the main reasons people drop out after their first workout or two.
9. Be good for yourself – In the podcast episode, “Is your inner voice a nice person?” I explained why it is important to be good to yourself.  This is even more important when you're first getting started.
10. Share it with friends – Friends do a few things for us when it comes to health and fitness.  For one, they can hold us accountable.  Second, they can make it much more fun to workout and cook good food (see #6).
11. Hire a trainer – A trainer, like a friend can help keep you accountable.  One of the best benefits of working with a trainer is that you'll get results faster.  Just make sure you find a trainer that suits you.  I made up a quick and easy guide to help you select the right trainer.If you'd like to learn more about working with me, you can go to Forever Fitness Personal Training.

We are 100! Best of the past.

Not a born runner but that can change with Pete Magill

Even if you're not a born runner, you'll get something special from Pete Magill, the author of Born Again Runner. As an overworked script writer, Pete found himself in the hospital when he collapsed one evening. The alcohol, drugs and smoking were killing him. He turned to running as a way to fix himself.

It wasn't all success, but he stuck with it and is not a world-class runner for his age group. In Born Again Runner, he lays out a way for you to see your version of success as a runner.

The 12 born again runner principles

  1. The past is the past –  While you may have failed in the past, that is the past.
  2. Walk before you run – You may not be able to run at first, but if you will gradually progress, your body will adapt.  Your nervous system adapts faster than your muscles.  You need to let all the systems adapt before you progress.
  3. Keep it simple – It doesn't have to be a special day to start.  No need to make it an event, just find a safe, flat, location where you're not far from the start.
  4. Shirt, shorts, shoes – No need to go out and buy a lot of expensive things.  There will be plenty of time to pick up equipment as you need it.
  5. Train with the body you have – You come in your own shape, size, gender, and fitness background.  You'll need to discover a running style and program that works for you.  We are all an experiment of one.
  6. It’s recovery stupid – We only get fit when we're recovering from the work we've done.  The cliche, “No pain, no gain” is wrong.
  7. The only opinion that matters is your own – Don't let other people discourage you from training.  Not being a born runner doesn't mean you shouldn't go for it.
  8. No rain checks unless it's raining – There are going to be days we don't want to run or can't run.  Don't run on days when it isn't good to run (excessive heat, when you're injured, or a can't miss event), but don't miss because you just don't feel like it.  It is too easy to make missing a habit and you risk losing your fitness gains.  Have a contingency plan.
  9. Dieting can wait (and so can everything else) – It is already hard enough to build fitness and get proper recovery.  This is not a time to restrict your food.  Focus on one goal at a time.
  10. Slower is faster – You many not be a born runner, but it is critical that you keep your ego in check.  Build slowly.  The fastest way to be a good runner is to go slowly.
  11. It’s gotta be fun – If you don't enjoy your running, you won't keep doing it.  Find a friend or group to train with.  Find online runners forums to connect with other runners.
  12. Know you’ll succeed – This is the most important principle.  While you may not be a born runner, you will succeed.  You know you have a plan.  You know you're doing the right things to stay injury free.  You expect to change your body through training and recovery.

Most runners will experience injuries at some time.  Pete has organized preventive exercises for each of the common running-related injuries.  An injury will keep you from running, which will impede your progress.  Avoiding injuries should always be top of mind before, during and after your runs.

Born Again Runner Links

Bornagainrunner.com

Pete Magill

The tao of running | Gary Dudney

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