7 Simple Tips to Lose Weight

        How do I possibly lose weight with all the different options out there?  Should I do the Atkins diet? I heard Suzanne Somers has a great plan.  What about weight watchers?  Oh I know, I’ll just order those “DecaSlim” pills, their commercial was awesome! 

         Why is it that the health industry has made losing weight so hard?  With so many “options” the average person becomes overwhelmed and gives up on their weight loss goals.  I don’t blame you… it can be exhausting. 

         Believe it or not losing weight is not rocket science.  You don’t need all these crazy plans, pills, or quick schemes to effectively lose weight.  Think of your body as a bank account.  If you put more and more money into your bank account without ever taking money out then your account will continue to grow.  Sounds like a great idea if we’re referencing money, but not so great when “money”=fat. 

Here are 7 simple tips that will help you lose weight:

1.   Cut Down On Calories

Just like the bank reference, if you want to lose weight you have to burn more calories than you are putting in.  Simple right?   

2.   Lean Meat

Protein burns the most calories in the body because your body burns calories when it is digesting food.  Protein does this better than vegetables.  Don’t go crazy, vegetables and fruits are still the most important, but adding a little protein never hurt.

*Use Whey protein to get your protein fill if you are craving a snack.  Just put two scoops in with some fresh fruit, milk, and ice.  This will keep you satisfied between meals and less likely to binge.     

3.   Avoid Highly Refined Carbohydrates 

Sure Twinkies, cupcakes, and soda sound great, but your body disagrees.  Your blood sugar level spikes when eating highly refined carbohydrates.  Then your blood sugar level drops, leaving you more hungry and tired than before.  “I’m hungry, time for another Twinkie…” the cycle repeats!      

Refer to my other post about soda: http://bit.ly/lZVC7c

4.   Fiber

When you have fiber your blood-sugar level remains in a rooted state.  You will have more energy throughout the day and will feel less hungry between meals. 

5.   Calcium Is Your Friend

The suggested rate is 600 mg a day of dairy products.  Too much dairy can increase your risk of prostate cancer. High dose calcium supplements are not necessary; however, low-fat dairy products with a lot of Vitamin D are great! 

6.   Omega-3 Fats

There is a lot of research going on about the benefits of Omega-3 Fats and the reward is undeniable.  Omega-3 fats include fish oil, fish, nuts, seeds, and flaxseed.  Omega-3’s have incredible benefits for heart disease and diabetes.  They also cut down inflammation in your body and help your muscles recover from workouts.  Less inflammation=higher metabolism=leaner body mass.  I would suggest taking a tablespoon of Omega-3 Deep Sea Fish Oil three times a day.    

7.   Have A Plan

You have to have a plan or you will never get anywhere.  Thinking about losing weight is not enough if you are serious about dropping a few.  Develop a plan and stick to it.  It will be hard at first but eventually your body will grow accustomed to the change and thank you for it. 

More meals are better than fewer (5 to 6), meals and snacks should have some protein base, and stick to fruits and vegetables as often as you can. 

The Power of Music

Crap I forgot my iPod at home!  Uhhhhh this is going to be so boring.  As I enter the weight room the silence is deafening.  All I can hear is the clanging of weights, the grunting of old men, and the chatter of teenage complacency.  I start my workout anyways but the spark is missing.  I can’t seem to get going.  Fifteen minutes pass and it’s felt like an hour.  Mental note:  Don’t forget your music next time!

Being in this predicament made me question if and why music helps people cope with exercise?  There is no doubt that music dramatically accentuates any workout.  Not only does music help most people confront exercise, but it also makes people think about exercise in a positive way.  Choosing the right music is crucial because it directly reflects your mood, tempo, and energy towards the workout.  Let’s admit it, exercising is not always fun.  Instead think of exercise as exploring a new album.  Who has time to listen to a new album at home?  Kill two birds with one stone!

By distracting yourself with music you often don’t realize how long you’ve spent exercising.  Music will distract your mind and before you know it the hour is up.  Just hit the “play” button on your iPod and breeze through your routine. 

If you need motivation go to a song that lyrically or rhythmically propels you.  Whenever I’m feeling tired I flip on Los’ cover of “6’ 7.”  The instant snap of the snares, and syncopation of the beat instantly makes me feel bigger than I am.  Then he raps:

         

“Okay my work out devastating it petrify haters

I personal train amazing then I exercise greatness

You aint sh** my set reppin when its war on

I have two people pushup and show you four arms”

When I hear those lyrics I feel like I can conquer the world!  If that doesn’t work I’ll quickly flip to “Right Above It” by Lil Wayne and Drake, or “Dig” by Incubus.  I know my go-to songs, you should too...   

Vary your music to vary your workout.  During your warm-up have something a little slower; during your intense workout have something to pump you up.  It’s just you and your music! 

Lastly, it’s been scientifically proven that people completed 10 additional reps when they exercised to their favorite music!  What get’s you going?  Just drop it in a playlist, hit “play,” and GO!  

Do(n't) Do The Dew! Cut out sodas...

Do the Dew!  That used to be my motto in life.  Everyday I would have a “delicious” taste of that cool Mountain Dew.  The ripples of sweat hanging from the can wet my fingers just right whenever I snapped that tab back.  Gulp, gulp, gulp.  Guess it’s time for another one.  Ahhh sooo fresh. 

Then life changed!  Right when I was diagnosed with Cancer I realized that my eating, and drinking habits had to change.  Not a temporary change, a permanent one.  Mountain Dew was the first to go.  A lot more came after but we’ll discuss those areas in later posts.   It’s been a LONG time since I’ve tasted the forbidden fruit!  Although I will admit I did buy one the other day when I was driving 9 and half hours to Wilmington, NC by myself.  But IGNORE THAT! 

Though carbonated beverages are not the roots of all evil and Mountain Dew isn’t the most toxic substance you could be putting in your body, there are still dramatic health reasons why giving up these sweets will improve your life.  By cutting out carbonated drinks you can really take some notches out of your waistline!  Your body doesn’t want it! 

Top 5 Reasons to Quit Drinking Soda Pop:

1.    High Calorie/Lose Weight

·      Depletes your body of natural minerals.  ONE can of Coke has the same amount of sugar recommended for ONE day!  Only drink “diet?”  Doesn’t matter, research shows there is an increased risk of becoming overweight if drinking “diet.”  You can lose an easy 20lbs over the year by cutting out soda.   

2.    Dehydration

·      Caffeine and sugar make the body dehydrate.  The more you drink, the more you thirst. 

3.    Caffeine addiction

·      When you don’t have caffeine your body acts as if it’s going through mild withdraw.  Is that worth it?  Don’t be a slave to your body. 

4.    Acid

·      The acid content is so strong in soda that it does wear away at the enamel of your teeth.  You’ve only got one set of those! 

5.    Save money

·      How much money do you spend on soda?!  If you drink 2 cans a day that’s about $206 over the year. 

Can we all agree that soda is just not what the people want?!  Cut it out.  Ok, ok, ok I know going cold turkey is hard.  You can start by cutting out a can a day, to one every other day, to eventually none at all.  You’ll be amazed how much your taste buds will thank you over time.  You may even chuckle every time you hear, “Do the Dew!” 

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Random fun fact: 

Singers, athletes, and anyone who uses their lungs pay attention!  Soda also messes with your lung capacity! 

Let’s break this down:  those little carbonated bubbles are made of C02 right?  So when you fill your lungs with air you are taking in O2.  Then you expel CO2 out of the body (function of the lung).  Following me?  Well when you drink all that carbonation your body is overflowing with CO2 and it has nowhere to go! Your lungs then start pumping overtime and working a lot harder than they want just to get ride of the extra CO2.  This places stress on the lungs and can cause some problems especially if you have any kind of lung ailment.   Having trouble breathing?  Maybe it’s the soda! 

Lower back pain?

            Ugh...   make it stop.  I squirm in my bed as I try different positions to relieve the insidious pain in my lower back.  Nothing works.  I shift again.  Ouch!  Well I guess it’s time to get up.   What the heck is going on?  I never have back pain! 

            For starters I’m in a new bed and let’s just say the mattress is less than ideal.  My large feet hang over the end of the bed like a giant in a cradle.  Well, I guess I’ll just give my back muscles a break until they feel better.  Right?  WRONG! 

            Sure, it may seem counterproductive to train your back muscles when they are in pain, but that is exactly what your body needs.  If done with “proper technique” nutrients will be released into the discs, muscles, ligaments, and joints of the back.  When you neglect to work your back muscles because they hurt it can undermine the healing process.  If you go longer than two days without addressing the problem, you will be compromising your health.

            Don’t worry, up to 80% of adults experience lower back pain… you’re not alone!  So how do we fix it?  Well, I mentioned “proper technique.”  Obviously “improper technique” often causes the most back pain.  So here are some tips to ensure you are getting the most out of your exercise with the least possibility of injury:   

http://www.menshealth.com/fitness/spinal-injury-prevention?cm_mmc=Twitter-_-MensHealth-_-Content-Fitness-_-ProperLiftingForm