Drop Your Bad Habits
Eating is a completely new ball game once you’ve been through weight loss surgery. You won’t continue your weight loss if you continue eating foods high in calories, even if you eat less food in total.
Pay attention to what you’re eating, and how you’re eating. This isn’t a temporary change; it must be a total lifestyle overhaul. Your diet should be made up primarily of vegetables and protein. You can introduce a small amount of grains, but you should avoid refined sugars entirely, if possible.
This means avoiding processed and pre-packaged foods. Take time to read the label- if there are many ingredients, put it back on the shelf and walk away. A great method to follow is if it’s packaged and has a protein to calorie ration of ten to one… then it’s okay.
In general, the post weight loss surgery diet is very strict, and you must follow all the instructions given to you by your doctor. The problem that many face is they get comfortable after significant weight loss and return to old habits, and so they risk regaining all the weight lost and more.
Balance Your Diet
Again, aim for proteins and less fat. The NHS suggests putting a greater emphasis on beans, fish, meat, dairy, and legumes. This will be relatively easy to do as doctors suggest soft proteins following surgery. That includes egg whites, low-fat yogurts, protein shakes, and non-fat cottage cheese. From there you can introduce your long-term diet that focuses on lean turkey and chicken, tofu, and fish.
Your long-term lifestyle should include plenty of fresh vegetables and fresh fruit. The best options include avocados, potatoes, bananas, carrots, cucumbers, tomatoes, squash, and green beans.
Ensure that you eat smaller meals. There are multiple reasons why smaller meals help you drop weight and keep it off. Obviously, you’re eating less. In addition, your body is burning calories more easily when they’re consumed in smaller quantities.
Avoid eating after 8pm and make sure you plan regular meal times. Take time to chew your food, each bite should be chewed for around 15 seconds. Wait before bites so that your stomach has time to let your brain know when you’re full.
It’s important to drink plenty of water. It flushes toxins and waste from your system and helps keep your body moving. Virtua Org recommends drinking at least around 64 ounces of water a day is a great goal to aim for.
It can also leave you feeling full for longer. It helps you regulate your meal times, and prevents you from snacking between meals. Try to drink water 30 minutes before and after your meals. This will prevent you from overeating, leaving you satiated for longer.
Ideally, you should be getting all of the necessary nutrients from the foods you are eating- but if you are lacking in any vitamins or nutrients talk to your doctor about supplements and what doses are most appropriate for you. Your doctor may prescribe vitamins and supplements to you following your weight loss surgery.
Commit To Exercise
Your doctor can advise you on what exercises will be the safest and most effective for you directly following your surgery and when you can introduce more brisk exercises. It’s important to keep your body active. Exercise will leave you feeling better and allow you to burn fat. Additionally, when you’re losing weight, muscle goes, but if you exercise, your body is forced to burn fat instead. Aim for half an hour of aerobic exercise for a minimum of four days every week. You can find helpful program tips from UCSD.
Follow Doctor’s Orders
Your doctor will provide you with a lot of advice with how to handle life after your surgery. Ensure that you follow both the short-term and long-term advice.
Perhaps the most frequently skipped meal of the day is breakfast. Whether it’s because you don’t get up early enough, you don’t have the time, or you think you can save calories. The worst thing you can do, though, especially when you’re trying to lose weight is skip breakfast.
According to the mayo Clinic, eating breaking kick starts your metabolism, reduces hunger throughout the morning, and sets you up to make healthy choices all day. People who pass up breakfast often overindulge in meals high in calories later in the day, and when you’re trying to lose weight, that’s disastrous.
You don’t have to head for the drive-thru or even grab a bagel in the morning, there are plenty of healthy breakfast foods that can keep you on your healthy eating plan, and are delicious.
A granola bar is perfect choice for anyone who is in a hurry come morning. The granola bar is pre-packaged and compact, which means you, can toss it in your bag or briefcase and eat it on the move. However, when you’re in the grocery store and choosing a granola bar, make sure you check the nutritional information. Not every granola bars are healthy, so make sure your favourites are high in fibre, low in sugar, and packed with minerals and vitamins.
High Fibre Cereal
Once upon a time, a cereal that was high in fibre was considered to taste, look, smell, and feel like cardboard. Therefore, despite the fact that experts suggested a high-fibre diet is excellent for weight loss, people found it difficult to stomach in the morning.
Thankfully, the big brands in the cereal industry took note and have popular offerings with added fibre. A happy bonus is that they often even contain the daily-recommended value of a variety of minerals and vitamins.
Whole Wheat English Muffin
What’s more delicious than an English muffin in the morning? Good news is that you don’t have to kiss the goodbye in the morning; you can opt for the whole-wheat option. It’s low in fat, high in fibre, and has magnesium, calcium, selenium, and phosphorus. The whole-wheat English muffin is the perfect choice for breakfast when you’re trying to lose weight. If you want to keep it healthy: top it with cottage cheese, instead of turning to butter or jelly. Cottage cheese offers a protein boost, plus vitamin B and calcium.
A study that was completed over a decade found that people whose diet included yogurt lost more weight than those who didn’t, despite both groups consuming the same amount of calories. Yogurt is packed with vitamin B and protein and is a quick and excellent option for a weight loss breakfast. Include fruit and you’re ready to start your day. Yogurt brands often come in the correct portion size, too, so you get the best start to the day possible.
Forget visiting a smoothie joint, make your own at home. You can buy your fruit in bulk and pre-prepare smoothie bags, store them in the freezer, and pull them out every morning to blend with a little yogurt or milk. It’s full of vitamins, minerals, fiber, and protein, and helps you to lose weight. You are getting the five a day you need all in one delicious, refreshing, and filling cup.
Eggs are pure magic- they contain essential minerals, plus riboflavin, and vitamins A, B, D, and E, plus omega-3 fatty acids. They’re a super healthy breakfast option- consider having them poached or hard-boiled. If your mornings are busy, you can boil them in advance. According to Incredible Egg Org, you can store a hardboiled egg in the fridge for a week, provided you leave them in the shell.
By Michele Kadison
Creator of Body Activation by Michele Kadison
The body is so intelligent on its own. It tells us when to slow down, it lets us know when we've had too much of a good thing (or a bad thing!), when we need to rest or sleep, when we need to eat, when we need to stop eating to let our digestive systems recuperate, and so much more. When we are sensitive to our body, we can count on it to help us become healthier. When we are sick, a cold asks us for food to bolster up the immune system, and a fever asks us to let the body burn away whatever it is fighting in order to get well. We only have to respect what the body requires and we will be that much closer to our own natural way of finding balance.
In fitness training, the body also speaks to us. It tells us when we've gone too far or when we can press on a little harder. In conscious physical training, we can use the body's natural tendencies to open up in order to create greater flexibility. We do this by honoring gravity, letting the connective tissues become more elastic by allowing our natural weight to expand the body as we release tension without force. Permitting the body to dictate its limits in the moment, even as we gently push it further.
When we practice deeper awareness of the body, noticing where we hold stress, noting where our limits are on a given day, finding exercises and techniques that strengthen and tone us through correct alignment, along with the use of the core muscles, we achieve more lasting results. When we work with the body's natural intelligence, we are less prone to injury, sickness, and dis-ease.
For information on private, group, or corporate bookings: email@example.com
Body Activation is designed as a holistic practice to help you discover your body once again. A technique that comes from dance, Body Activation takes a non-static approach, guiding you to flow towards health as you master the sequence of exercises created to awaken and activate body, mind, spirit, and inner awareness. Designed to help your body move comfortably throughout daily tasks, the technique helps you understand and implement ways of movement that eliminate stress while increasing circulation.
Weight loss can be tricky. Really tricky. In addition, when it comes to losing weight there are many mistakes that we can make. Some of them seem pretty obvious (Like how about -not- eating a whole pizza today? Oh, sorry I already did that, PMS and all…) and others seem to creep up on us and catch us by surprise.
So what are some of the biggest mistakes that women make when trying to lose weight?
Here are 6 of the biggest ones that you may or may not know.
Skipping The Veggies
Vegetables are probably the best thing for anyone to eat, ever. Not just when you are on a diet. Yet for some reason, many female dieters are having a hard time meeting their daily serving suggestion for this vital food group. Health.com says that many people don’t get the recommended 2.5 cups a day of vegetables.
Why? Well, many of us didn’t grow up eating them or the vegetables we had were simply gross (canned beets anyone?). When cutting calories, we skip this food group because we aren’t used to seeing them on our plates. Time to add them back in!
Eat Real Treats
Prevention Magazine recommends eating real treats just at smaller portions. Choosing fat-free or sugar-free often means you will eat more. This phenomenon is known as the “SnackWell Effect” (named after SnackWell™, the first diet snack manufacturer). For some reason when we see low-fat, fat-free, sugar-free, and reduced sugar on a package, our brains tell us it's ok to eat more of that product. If you are going to indulge in a treat, get something good but limit the portion size.
Cutting Entire Food Groups
You may have seen this dressed up. Paleo, Veganism, Vegetarianism, Atkins, anti breadism, no fishitarianism (I made the last two up). These are the women who, in an attempt to control their eating habits, have cut out entire groups of food. Self.com notes this is becoming more popular. Cutting out entire food groups is not sustainable and can lead to disordered eating and unbalanced diets.
One of the major symptoms of an eating disorder is having foods that are “unsafe” to eat. Think of those you know who practice these very strict diets. Their obsessive nature about food can turn very quickly into something unhealthy. Try eating a well-rounded diet instead.
Over Focusing On The Scale
You are more than your weight. Focus on other elements of weight loss other than the number on the scale. Authority Nutrition recommends focusing on how your clothes fit and that you take measurements to see how your body is changing.
Women often quit because their weight doesn’t change, as quickly or in the direction, they want it to. Sometimes when gaining muscle, you will gain weight. Then you will start to burn fat and lose weight. Stop focusing on the scale
Eat This says that many women switch to salads, but miss the drop in calories because they start drizzling dressing all over their greens. 2 tablespoons of ranch dressing contain 200 calories. Many people don’t measure their dressings and can put as much as 600 added calories onto the salad they are eating. Women across the world have switched to salads at lunch only to see the scale go up. This is because all of the dressing you pour on top of those greens. Skip the dressing or go for a light alternative.
If you fail to plan, you plan to fail. This is one element that Popsugar says is going to be true in your diet. Hunger is a strong motivator. If you haven’t planned out your meals and you get too hungry, you are going to eat anything.
Ask any woman why she fell off her diet, and chances are she will tell you she got too hungry and “didn’t have anything else to eat.” Prepping healthy meals and snacks ahead of time will help you stay focused on your goals.
Now you know some of the common pitfalls that people experience when trying to lose weight. Have you fallen victim to any of these?
Many people become so focused on the lifting part of using light weights and the stretching part of using resistance bands for strength training that they tend to forget about one of the most important aspects of strength training, good posture.
Good posture is important for a number of reasons. The first is to avoid injury. Our back is incredibly flexible thanks to our vertebrae, muscles and joints. However, that flexibility can be a disadvantage when lifting weights, even light ones. This is because it is very easy for you to slouch during your exercise and for your posture to get increasingly out of alignment the more repetitions you do if you are not careful about your form. Bad form means less benefit and slower results, which no one wants when they are working so hard to improve their body.
In terms of resistance bands, good posture is even more important in order to avoid particular kinds of injury those who use them are prone to. Resistance bands can cause injury if they slip out of your grasp or snap. Keeping your head up, back straight and eyes straight ahead will protect your face from any snapping, as compared with looking down and slouching over the handles of your bands and getting smacked in the face by them.
To get the most out of each exercise, align your body correctly. This will usually be with your feet slightly apart or shoulder width apart and your body in a straight line from head to toe, with your back straight and abdominal muscles (abs) engaged so your hips do not thrust forward or shove backwards.
As you move from one position to the next, hold the form recommended for the exercise. You may wish to practice a few times without weights or bands first to see how it feels. If you work out in a mirror, you can also see whether or not your posture is good and if you are maintaining form as you work your way through each rep in each set.
Finally, good posture is particularly important if you are doing slow lifting versus natural count lifting. Most people do the 1, 2 natural movement with little thought, eager to get their reps and sets done. Slow lifting means taking as long as possible to move from one position to the next. Slow lifting puts more strain on the muscle, so good posture is essential in order to avoid injury and work the muscles deeply. Slow lifting is an excellent way to improve your form rather than just cranking out endless reps.
With more than 80% of all people experiencing lower back pain at some point in their lives, pay attention to posture to avoid injury and see what a difference it can make to your strength training.
Have you considered hiring a personal trainer to boost your weightlifting results? It makes sense for a lot of reasons to reach out to a trained professional for help in this and many other areas of your life. When you need help solving a specific problem, you hire an expert that knows a lot in a particular area. You don't try to handle any electrical tasks around your house, and you call a plumber when you have a water problem.
Why not consider the same strategy concerning your fitness efforts? Hire a strength training expert to help you in your weightlifting efforts. They can teach you proper technique, give you some tips to reach your goals quicker and more efficiently, and help minimise injuries. If you pay someone for their weightlifting knowledge, just remember that every trainer has a different style.
How do you respond when someone tries to teach you with an aggressive approach? Or do you find yourself performing better when someone uses more of a calm, nurturing, "hold your hand" teaching process? Does teaching style even matter to you, as long as you know you can reach your intended goals?
The tip here is to hire a trainer that is a good fit for your learning style. Ask around. Check out online reviews. Before you invest your hard-earned money in a weightlifting coach, make sure you choose one that is going to fit your personality and goal set. You will maximise your efforts and results, and enjoy the experience along the way.
Many seniors shy away from strength training because they think they are too old to work with weights. They might also dread the idea of going to a gym or think they have to use all sorts of complicated and expensive equipment in order to get results.
The good news is that working with light weights and resistance bands can give you real results in the comfort of your own home, without spending a lot of money on fancy equipment or an expensive gym membership.
The most important part of planning a workout or set of workouts is to consider your overall health. Common health issues affecting seniors include arthritis, osteoporosis, heart health issues, obesity, diabetes and more. Discuss your plans with your doctor to start doing strength training. They can give you safety tips and help set your fitness goals.
Once you have set your fitness goals, you can decide what exercises will help you reach those goals. For example, if you want to target your flabby arms or get six pack abs, research exercises that will help with this goal and which you will be able to do as a beginner.
Another important consideration is a good whole body workout versus focusing on trouble spots. Alternate exercises for arms, chest and shoulders, abs and legs, so that no one area gets too tired.
This is especially important if you have any joint issues due to arthritis. Strength training can support your joints and keep them mobile and flexible provided you do not overdo things.
Once you do your research, it will be time to create a few customised workouts to keep you interested and work the parts you wish to focus on. For example, bicep curls, chest presses and tricep kickbacks will all give you nicely sculpted arms and get rid of chicken wing arms with flab dangling down. Vary your routines to keep you motivated.
You can also vary your equipment and exercises for the same reason. Getting sick of your dumbbells? Try resistance bands instead. Add one or two exercises to each of your strength training sessions. Or alternate days, using weights one day, resistance bands the next.
Add light weights or resistance bands to your usual work out moves, such as sit ups, lunges or squats. The extra weight can add variety and intensity for faster results. Enjoy yoga or tai chi? Try some of your moves with resistance bands or wrist and ankle weights and see what a difference it can make to your fitness.
All of these are fast and easy ways to add strength training to your fitness routine. Remember, the best workout is the one you will stick to. Try a few curls, rows and kickbacks and you should soon see a whole new you.
If you are a woman reading this then you are probably quite familiar with the ups and downs that come with monthly hormone fluctuations. Sometimes these changes in our hormonal state can be very disruptive causing mood fluctuations and even mood disorders — like premenstrual dysphoric disorder.
If you are one of the millions of unlucky women who suffer from wild hormone imbalances you may want to look in your kitchen for some foods that can help you balance your hormones.
Here are the top 5 foods that help with hormonal balance in women.
Soy is a great source of protein along with other vitamins and nutrients. One of the nutrients that soy contains that will help you balance your hormones is phytoestrogens. These phytoestrogens can help women raise their estrogen levels. Redbook Magazine recommends that women going through menopause increase their consumption of soy to help their hormonal shift.
These little seeds give your body a great way to get more estrogen. Flax is a high fiber food, and popular health blogs report that it will help you feel full and keep you going for a long time during the day. In addition to the fiber and hormone balancing properties, flax is a great source of omega-3 fatty acids, which have been reported to help hormone synthesis.
This cold-water fish is good for the brain and a wonderful help to balancing hormones. This fish has great anti-inflammatory properties and according to Prevention magazine, it is full of omega-3 fatty acids.
Omega -3 fatty acids are responsible for counteracting all of the negative effects that the Omega-6 fatty acids have on the body. Having several sources of Omega-3 fatty acids in your diet will help you to reduce the oxidisation effects and inflammatory effects of high omega-6 fatty acids. Wild caught salmon is one of the highest sources of this highly beneficial fat. Nutritionists and dieticians recommend that you consume 1-2 servings a week to get your allotted serving of Omega-3 fatty acids.
This plant has been used for centuries as a way to manipulate women’s menstrual cycles. Chasteberry regulates progesterone levels in women. In some women, regular doses of chasteberry can even stop ovulation in the same way that progesterone based birth control tablets do.
For women who are low on progesterone, chasteberry can provide a boost in this hormone to regulate the menstrual cycle. According to Organic Authority chasteberry can help thicken the uterine lining by increasing progesterone levels and may be a first intervention alternative to fertility treatments.
Chasteberry is not recommended for anyone who is currently seeking medical treatment for hormone related conditions. Because of its natural ability to affect the body’s production of progesterone, it could interfere with your medical treatment.
Like soy, chickpeas are a natural source of phytoestrogen. Popular health blogs note that while phytoestrogen is not estrogen, the body does a good job at using these chemicals in place of the real hormone.
Not only do chickpeas have great hormone balancing abilities but they are also full of other nutrients that will help you lead a healthier life. Chickpeas have high protein and fiber and are often used as a meat alternative.
While these foods are all great at helping normalise hormone levels in women with problematic hormone cycles, it is important to note that it is still necessary to discuss any health concerns with a physician.
Many times supplements, like chasteberry, can interfere with traditional medications – like antibiotics. If you are trying to control your hormones through diet or supplementation, your physician should be aware of your at home efforts.
Having severe PMS and hormonal changes can be difficult to deal with. Making small modifications in the diet, and taking supplements like chasteberry could make all the difference in your overall wellbeing. Try them out and see if you notice a difference in your monthly cycles.
Most people trying to lose weight focus on vigorous aerobic (cardio) exercises. While they are certainly of benefit, strength training has a valuable part to play in helping you lose weight and keep it off.
If you have ever tried to diet by cutting down on what you eat and counting calories, you know how hard it can be to lose weight through diet alone. It takes only 2,000 extra calories to gain a pound but 3,500 calories burned to lose one. This means if you shave 500 calories off your meals each day, you can really only lose 1 pound per week.
For most people this is far too slow a rate of weight loss. But then again, most people want to get instant results. It is time to be realistic. If it were so easy to lose weight that you could just take a pill, we would live in a nation of skinny people. Slimming down takes work, including eating right, counting calories, cooking your own healthy meals, and above all, exercising.
Cardio can help you burn calories during your workout but you might be surprised to discover that strength training can help you keep on burning calories even when you are sleeping! This is because strength training builds lean muscle and muscle burns calories more efficiently than fat. Lean muscle therefore boosts your metabolism, encouraging to burn calories rather than store them.
Resistance bands are perfect for strength training because almost anyone can use them, no matter what their age or level of fitness. Even if you have not worked out in years, resistance bands are easy to use and safe provided that you follow the instructions from the manufacturer of your bands. They can give a great full body workout to slim and tone you all over.
The scale might not go down when you first start using your resistance bands, but in only a short time you should start to notice that your clothes feel less tight and your arms and so on are less flabby and jiggly. You might even discover that you are able to drop a dress size or tighten your belt a few notches. This should inspire you to keep using your resistance bands to improve your fitness even more until the pounds start to come off without the need to starve yourself.
If you have been struggling to shed pounds, add resistance bands to your daily routine and see what a difference they can make to your physique.
Losing weight is a huge accomplishment. For many permanent and long lasting weight loss is eluding. Many women spend a large amount of effort trying to lose weight only to have all of that hard work vanish over the next year. What happened? Why is it that women seem to yo-yo diet so frequently? Why is that we cannot as society maintain a healthy weight, as obesity rates continue to skyrocket out of control.
There are key strategies that you can incorporate to keep take your weight off and keep it off for good. Let's take a look.
Don’t Turn Back
Health.com writes a great article about how many women simply stop checking in with the scale once they have reached their goal weight. When you stop checking in on your weight, you make it really easy to allow those extra pounds to creep back on. The next thing you know you are back up to your beginning weight or your clothes no longer fit.
So how do you stop this?
Check in on your weight. You should make a plan to weigh in every week or two once you have met your goal weight. Checking your weight is a good way to make sure you are being honest with yourself about your new eating habits and exercise routine. If you start to see the scale creep back up, it may be time to check in with your food log.
When losing weight most women understand the basics: eat less and move more. Unfortunately, when the goal weight is met, or the trousers fit, or the dream dress zips; the activity stops. Many women simply stop what they were doing to lose the weight in the first place.
The Huffington Post reported that the most successful maintainers of weight loss also maintained an average of 200 minutes of activity every week. Just because you have lost your weight, doesn’t mean you can go back to what you were doing before. Remember the bad habits that made you gain weight once, will make you gain weight again.
There are many types of food journals out there. Some women keep emotional inventory journals to help combat emotional eating. Others keep a simple log of the foods they ate that day. Still, there are the refined and exact to-the-gram food logs for those that need more control.
Whatever type of food log you kept to lose weight Web M.D. recommends you continue doing it after your weight is gone. If you want your weight to stay off, you have to stay in tune with what you eat and drink. The best way to do this is to maintain your food journaling habits that helped you learn what you were eating in the first place.
Schedule Your Workouts
One great piece of advice for those who are transitioning from the weight loss to the weight maintenance phase of life is to schedule your workouts. This is going to be one of the best ways to make sure that you are getting your recommended 200 minutes of activity to help you maintain your weight loss that you have already achieved.
If you are just starting out on your weight loss journey, then this piece of advice should go double for you. Scheduling your workouts (especially when you are new to working out) gives you a subconscious boost in their importance. If it’s on the calendar, it’s going to get done.
Remember your Portion Sizes
The British Heart Foundation wants you to remember your portion sizes. This goes for weight maintenance and weight reduction. A portion of fish, cheese, or bread doesn’t change depending on your weight. Remembering what these portions look like will help you remember to eat the right amount of food.
Just because you have hit a weight loss goal does not give you the license to overindulge or to forget everything you learned that helped you lose weight. Weight maintenance is a lot like weight loss, the only difference is you get to eat a tad bit more. All your healthy habits are still in place, though, keeping you at your healthy body weight.