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. 

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!