Posts tagged diet tips
I’ve Fallen, and I Can’t Get Up
When I talk about fitness and dieting, I often refer to falling and getting back up again. Maybe it’s because I’m a clutz and relate to falling, or maybe it’s just because falling is a part of life.
We’re human and it’s inevitable that we will mess up – and there is no truer example than with diet and fitness. However, I don’t think it’s all about just preventing the failure, I think the most important action is what we do after we fail.
I think it’s healthy to allow ourselves to cheat occasionally. It’s almost like planning a controlled fall. Stunt men do it all the time. They learn how to fall without getting hurt. We all know eating certain foods aren’t healthy, but we “allow” ourselves to have them. But, if we don’t plan it carefully, and practice safety measures, we can find ourselves in big trouble quick.
While some people planned their Thanksgiving cheat meals out carefully, there are others that just threw out all the rules, and dove face first into every dish that came their way. Whether we convinced ourselves that “we deserved it” or acted like we really didn’t care, eventually our bad choices catch up to us. The feeling of disappointment and guilt might hit us as soon as we finish the last bite, or it might take days of repetitive bad behavior to finally get us to the point of being sick of how those bad choices make us look and feel. However long it takes us to reach that point, when we finally get to that point, it’s time for damage control.
It’s time for you (and the scale) to face the facts.
Some people are quick to jump back on the scale and boldy face reality. One thing I can guarantee is this: You WILL eventually deal with all this. You can deal with it now or later – the choice is yours.
3 Post Holiday Scenarios: Which One Will You Choose?
1. Stay Knocked Down. This is what most people do after a Holiday – especially when there is another excuse (like another Holiday) right around the corner. They decide it’s going to be impossible to fight, too hard to manage, not enough time, no fun, or not worth the effort. So, they just give up and pretend they can continue through the Holidays without repercussions. The problem with this is, if you do this often enough, it becomes a pattern. Weight continues to creep up on you – and before you know it, you are in way over your head, and you may be tempted to quit for good.
2. Get Back Up – slowly. This person waits for the ref to count all the way to 9 before they get back up again. They are procrastinator, slow learners and naturally lazy (like me – yes ME!). Sometimes it takes a friend (or dog!) to drag them back to the gym. But, most of the time, this person will try everything under the sun before doing what they know they need to do. They’ll cut everything out they don’t mind forfeiting and try making “their way” work by finagling diets and fitness around their lifestyle. Then they will complain when they fail. They will justify their actions, make a million excuses, and, finally, at the very last minute (when they just can’t take it any longer), they will stand back up and get back to what they know works.
3. Bounce Back Fast – The person who is fast to recover and quickly gets back on their feet, accepts what has to be done and doesn’t waste any valuable time. They get right back on their diet, and get right back in the gym – as fast as they possibly can. They may dread it, they may not want to do it, but they do it anyway because they’ve either learned the hard way or they hate feeling fat and unhealthy more than they hate the work it takes to stay fit. They could easily wallow in their sorrows and beat themselves up while their down, but they don’t. The get over it. They move on. They get back up on their own two feet – and fight it back out.
So, you ate like crap – get over it, it’s time to get back up!
Subscribe to my blog to get Bounce Back Tips tomorrow, and learn how to get your home and body back in shape FAST!
The holiday season is one of the busiest times of the year. Not only do we still have our regular list of things to do, but now we also have to fit in Christmas shopping, football games, holiday parties and special events too. As we all run around like a chicken with its head cut off, it’s easy to neglect our bodies.
This is the time of year when our workouts and diet suffers. We don’t make time to eat, and when we do finally eat, it’s not as healthy as it should be – plus we overeat because we waited until we were completely starving to finally stop for food.
You can prevent a LOT of damage by doing this one simple thing: Bring a bar everywhere you go. Seriously, before you leave the house, you should grab your phone, grab your wallet, grab your keys and grab a bar – like the Atkins Blueberry Greek Yogurt Bar.
When we get too hungry, we get stupid – plain and simple.
If you think about all the times you’ve given in to fast food or overeaten at dinner, it’s typically because you allowed yourself to get too hungry. When we get too hungry we get stupid – plain and simple.
We think of stupid ways to get food. We rationalize our poor decisions and we make exceptions to our normal dietary rules. This can all be prevented with one simple healthy snack bar.
Below are my list of top 10 reasons you should have a bar handy – and why!
Top 10 Times to Have a Bar Handy
- WORKING – If you are like me, you can work long hours without rest and, suddenly, you are starving to death. Midday is the perfect time to have a bar. It will give you the boost you need to perform well, and you won’t be as hungry by suppertime.
- STUDYING – If you are a student, you should always have a bar in your backpack. If young students snack on a bar on their bus ride, or walking route, home, they will be less likely to invade the pantry as soon as they walk in the door. Many students also have end of the year exams in December, so it’s good to have extra brain food on hand to help them stay alert and sharp.
- CHEERING – Tis the season for football cheering, fa-la-la-la-la, la-la-la-la! Bring a bar with you to all the games. It not only will save you from buying a high-price hot dog, but it will save you the calories too!
- SHOPPING – Graze on a bar while shopping. This will help you resist the food court, and will keep your energy level up. Always have a bar with you when you go to the grocery store too. Sometimes you will find you are hungrier than you thought once you get there – then you’ll throw everything but the kitchen sink in your grocery cart because you are thinking with your stomach and not your brain! lol
- TRAVELING – Pack bars with you on road trips. Having a bar in the car, ready for your next hunger pain, can reduce unnecessary snack stops as well as curb appetite until you find the next restaurant.
- PARTYING – Eat a bar before going to a Holiday Party. You’ll be less likely to overeat all the high-calorie holiday fair. A bar is also great to have for those holiday dinners with the office. It can take a long time to serve a large number of people, so it’s good to have a bar on hand in case it takes two hours to just get your salad.
- SIPPING – Bring a bar to your favorite coffee house. Atkins bars taste like a real treat, so enjoy it with a cup of joe instead of sharing your coffee with a high-fat high-carb scone or muffin.
- EXERCISING – Pack a bar in your gym bag. You should always have a bar in your gym bag in case your blood sugar drops or you lack energy for your workout.
- WATCHING – This is the season for long concerts, plays, recitals and Christmas specials. Bring a bar with you to snack on during intermission so don’t want to eat a horse when the even is over.
- DRIVING – The holidays will have you running all over creation – going on errands, playing taxi for your kids and packing in as many honey-dos as possible. This is why I always have a bar in my car. It’s my emergency bar stash. My car is never without a bar, so I’m never stuck in the car hungry.
Bars, Bars, Bars
Here is a list of Atkin’s Advantage Bars. These bars are great as a meal replacement, or a really filling snack. Bars are available at CVS, Publix, WinnDixie, WalMart, Target, Sam’s and many other common grocery stores. With a total of 24 varieties of delicious snack and meal bars, Atkins has something for everyone and their snacking preference. Bring along an Atkins Advantage bar such as the Blueberry Greek Yogurt bar or the Chocolate Peanut Butter Pretzel bar. They’re portable and can be eaten anytime you’re on the go or you need a satisfying snack or light meal. Each bar is packed with protein and fiber to keep you satisfied when you’re too busy to eat a full meal.
Atkins Blueberry Greek Yogurt Bar
Chocolate Peanut Butter Pretzel
Strawberry Almond Bar
Cinnamon Bun Bar
Chocolate Chip Granola Bar
Chocolate Peanut Butter Bar
Cookies & Cream Bar
Mud Slide Bar
Peanut Butter Granola Bar
Peanut Fudge Granola Bar
Chocolate Chip Cookie Dough Bar
This post is sponsored by FitFluential on behalf of Atkins.
“Do you skip your bath because it takes time away from your family over the holidays? Of course not! There are some priorities that should always stay in place no matter what – and fitness is one of them.”
We like to make excuses around this time of year. “I’m too busy”. “I don’t know how to count Thanksgiving meal calories.” “The gym is closed.” “I’m tired.” “We’ll be out of town.” “I need to spend time with family.” “I can’t control myself around all that food”. “I deserve a break”… The list goes on.
Let me tell you, it is ridiculous that we even think any of those excuses will get you out of a workout free and clear. For every excuse someone has, someone out there is working out despite having the same excuses. In addition, there are reasons why even a good excuse is a bad reason to skip your workout.
8 Holiday Excuses Busters:
1. “I’m too busy” – You have time to watch TV, get on facebook, read my blog, sleep late, stay up late, etc. “Too busy” often means, not having as much free time to live life how you prefer. Busy means you need to schedule your day better. It means you can’t just play it by ear and hope you have enough time left over to do extra stuff. When you are busy, it means you need to do what matters most first and get it out of the way. When you don’t HAVE time, you have to MAKE time.
2. “I don’t know how to count Thanksgiving meal calories.” – You should at least try. Use your noggin. Guess the ingredients of the meal. Using the LoseIt app, look up similar dishes served at restaurants, etc., but don’t just not even try. Make it fun. See if people can guess and look it up, like a trivia game. You’ll learn a lot along the way, make better choices and entertain your family with interesting facts.
3. “The gym is closed.” Most gyms are closed on Thanksgiving Day – Big Whoop! You don’t need a gym to sweat. Try one of our Designer Whey workouts online. Any of the training plans from Design Your Body (weight loss and body sculpting program), Basic Training (beginner program), Savage Training (advanced workout), or any of the single workout regimens, are perfect for working out at home or in a hotel. And, of course there is always the road! Take a walk, go for a run. Just commit to 15-30 minutes. You’ll feel a MILLION times better if you do SOMEthing rather than nothing. Here’s a quick 5 minute workout from DesignerWhey you can do anywhere. Repeat 3-5 times.
4. “I’m SO tired.” – Even MORE of a reason to workout. Exercise is exhilarating. It revs the metabolism and boosts energy. And, if you have been light on sleep, it helps you sleep better. So scratch that excuse off your list.
5. “We’ll be out of town.” – People train on the road all the time. The first step is planning. Pack your gym clothes, Reeboks & yurbuds. With apps like RunKeeper, you no longer need to have to map out a course ahead of time. You can step out of your grandma’s driveway and start running, and the RunKeeper will tell you how far you have gone so you know exactly how long to run. Also, most hotels have gyms, and if they don’t, you can use one of the above programs to guide you through a workout in your hotel room. No weights? Improvise! 1 gallon of water is 8.33lbs. Use a set of jugs for dumbbells to do some of the exercises shown below in this video. Bodyweight exercises are awesome and equally effective – especially when done fast with little rest.
6. “I need to spend time with family” – I totally get it. Family should ALWAYS be first. But I think this picture is a pretty typical description of what most “quality family time” looks like. We go to grandma’s and everyone gathers in the kitchen to eat or the living room to sit in front of the TV. You could set the active pace. You could make an impact on your family be setting an example. Play catch outside, go for a walk, play Wii with the kids. Even if you have to leave and go for a run, I think they’ll forgive you for taking care of your health. Do you skip your bath because it takes time away from your family? No! Of course not! There are some priorities that should always stay in place no matter what. Standard grooming habits, your physical health, and your spiritual health need to remain constant. If you do them first and get them out of the way, you will find you have AMPLE time with your family and you’ll have more energy and a better attitude too!
7. I can’t control myself” – Really? You CAN’T control yourself, or you WON’T? Saying you can’t control yourself before you even face the Thanksgiving table is telling yourself in advance that you will fail. That is ridiculous. It’s this simple. You either WANT to get fit and be thin, or you WANT to taste food more. You need to gain control of your body and not let your tongue boss you around. Saying no is empowering. You absolutely can control yourself around food. One, don’t go to the dinner table hungry. Eat something before you surround yourself with tempting food. Two, don’t even negotiate it. Don’t waste time contemplating whether you should have something or not. Keep your rules black and white, no grey. If it’s going to interfere with your goal, skip it. If you aren’t willing to burn it off, skip it. You have more control than you think.
8. “I deserve a break” – If you are happy with where your weight is, that is fine. Take a break and enjoy the family – especially if you are consistent in your workouts and rarely take a day off. BUT, if you are unhappy with your weight, if you are sporadic with your workouts, or find it hard to stick with a program, then you don’t need a break. A break can actually mess you up in a bad way. Not only do you consume a LOT more calories during this time of year, you won’t be burning as many calories by taking a break – a double whammy! AND, getting out of a routine can set you up for a downward spiral of laziness and lack of motivation. When you workout, you become more protective over what you eat, so you’re likely to make better decisions even if you still cheat. Also, working out mentally keeps you “in the game”. Don’t lose momentum by giving in to taking a day off just because a friend can afford to. You have to do what YOU need to do to stick with your program and keep moving toward your goal. Even if it’s strictly for damage control, don’t let a pity-party convince you to be lazy.
If you skip your workout, will it kill ya? NO! But will it affect you? YES. Sometimes just mentally. In reality, the extra calories with the lack of calories burned can set you back a whole week. Ironically, just 30 minutes is enough to make a big difference. If you can’t do your normal routine during the holidays, do SOMEthing. Keep your eye on the prize! You’ll feel great and be THANKFUL you did!
You are probably wondering if there really is a secret to weight loss. In a way, I believe there is. Each diet company would love you to believe that they have something special to their weight loss success (and most companies really do have something that makes their diet different than others), but there is one secret most companies don’t want you to figure out. That’s what I plan to address in this blog.
There is one thing almost all diet brands and supplement companies have in common. They all follow a daily caloric budget around 1200-1500 calories for women and 1500-1800 calories for men to lose weight. That’s why most of these diets work – they are all based on specific caloric restrictions (that’s their big secret). However, they don’t work for everyone because not everyone is willing to stick with their particular “special” program. Another words, they ALL would work if everyone stuck with them like they are supposed to.
Zone Diet: 1200-1500 calories a day
Atkins Diet: 1500-1800 calories a day
Weight NutriSystem: 1200-1350 calories a day for women/1400-1500 for men
Sugar Busters Diet: 1200 calories a day
Jenny Craig: 1200 calories a day
Note: these restrictions may vary depending on height and weight
You see, while most mainstream diets are all based on the same foundation of taking in fewer calories than you burn, they each have a different method of where you should get those calories (which is their “special something” that sets their diet apart from others). Although I could go into more detail about what types of foods we should eat, or why different diets are better than others, that’s kind of like talking to someone about multiplication when they don’t even understand 2+2 yet. Capish? Ok, let’s get back to the secret then.
Weight Loss Kindergarten
What do you learn in kindergarten? You learn the basics, like learning how to count. Consider this blog weight loss kindergarten – and like kindergarten, the first thing we need to tackle is simple math (which is the foundation of every diet plan on the planet).
If you want to gain weight, you need to eat more than you burn. If you want to stay the same weight, but just reshape your physique, you should eat as many calories as you currently burn (but change what you eat and what you do in the gym). If you want to lose weight, you need to eat fewer calories than you burn.
Luckily, there is so much wonderful technology (like the LoseIt app) that will tell you how many calories you should eat based on your goals. But, in my opinion, learning about weight management is like learning math. You shouldn’t have to rely on a calculator to get the answer to 2+2. That’s something you should have a good understanding of without technology’s help.
To make fitness a lifestyle, you need to understand the process. Another words, while you can enjoy using apps like LoseIt (as I do), you should have a basic understanding of why the app (and how our body) works.
Here is weight loss 101. It’s the basics. It’s the kindergarden class on basic weight management arithmetic.
Step #1: Find out how many calories you burn a day
A. Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day
B. Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)
C. Apply Above Numbers in this Simple Formula:
WEIGHT X ACTIVITY = RESULT X METABOLISM (B) = CALORIES BURNED (Metabolism)
For example. My weight (138) X my activity (1.6) = 220.8 X my metabolism (12) = 2,650.
Try this online calculator. (it has me at 2,300, so this would be my window: 2,300-2,600 calories a day to maintain my weight).
What does that mean?
What does 2,650 calories mean? It means, that is approximately the number of calories my body burns every day – and that is how many calories I need to maintain my current weight. So, I can eat 2,650 calories a day, and if I continue the same activity, I will not lose weight or gain weight. But what if I want to lose weight? Then, I need to eat fewer than 2,650 calories a day. So the next question is how much fewer?
It takes 3,500 calories to burn one pound of fat.
#2 Plan & Predict your weight loss
People often ask me questions like, “do you think I can lose 10lbs in 6 weeks?” I am able to answer this with great confidence because of simple math. I can predict how much weight someone should lose each week, down to the exact weight they want to be on a given day. This is how we get someone ready for the stage. I’m no fortune teller, and to be honest, I’m not even all that smart. I just know basic arithmetic and weight loss principles.
You maybe doubting if this is truly possible. Can I really tell you what you could weigh in 3 months from now? Yep! LoseIt uses basic math too. After you put in your weight loss goals, LoseIt will tell you when you should reach that goal. Here’s how it works.
Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – Center of Disease Control
It takes a deficit of 3,500 calories to lose one pound of fat. If you want to lose 2lbs a week, you should be in a 1,000-calorie deficit a day. For instance, if I am burning 2,650 calories a day, I can lose 2lbs a week if I eat 1,600 calories a day. You can also increase your deficit by burning more calories a day, rather than only reducing calories each day. So, if I do a kickboxing class on top of my normal training, that’s another 500 calories I can either eat, or I can add to my weekly weight loss. Now, practice your own fortune telling skills out with this simple equation.
CALORIES BURNED – CALORIES CONSUMED = PROJECTED WEIGHT LOSS
#3 Plan Your Maintenance
Once you’ve lost the weight, you would redo the above equation to determine how many calories you need to eat to maintain your weight. As I said before, for me, that’s 2,650 calories a day. I weigh-in regularly to make sure I don’t let the scale creep up too much. When I go over my ideal weight, I return to counting calories until I lose the weight again.
Q. & A. – Top 5 Common Questions
Here are a few common questions I get when it comes to talking about calories.
A. No. Do you need to balance your checkbook to maintain your desired balance? You can rely on guesses if you want, but you have a lot more room for error when doing that. If you want to be SURE your balance doesn’t drop below a certain point, you will keep a close eye on the checks and balances of your bank account – and the same goes for your weight. You can follow a diet that counts calories for you (but be restricted to their diet plan) OR you can learn how to follow the principles of the diet and count calories yourself, choosing foods you enjoy.
Q. Will I have to always count calories?
A. No. When you first bought groceries, you probably had NO idea how much the total was going to be. However, the more you shop, the more experience you have with knowing what a normal shopping trip will cost you. The more you count calories, the more accurately you will be able to guess the weight and calories of different foods. You will use your experience to help you make better choices. Then, if you gain weight, you can go back to being more strict, counting calories again, until you lose the weight – like going on a budget after overspending.
Q. Why does LoseIt have my daily caloric budget so low?
A. Because they don’t add exercise in. That is something you will do. LoseIt says I can only have 968 calories a day (if I don’t exercise) to lose 2lbs a week. However, if I run 3 miles, it adds 300 calories, giving me a new caloric budget of 1,268 calories a week. Each day your caloric budget will adjust around your activity. BUTTTT, don’t go crazy adding every activity you do – adding stuff like “vacuuming” unless you are actually doing it for exercise or sport! This is my opinion, but I only add activity I use specifically designated for exercise. Anything else would only be added to make me feel better about myself, and about eating more. lol
Q. My clothes are getting smaller but my weight is staying the same. What does that mean?
A. It means you are eating as much a you are burning – but you are probably gaining muscle and losing fat because you are eating better. However, this still means you are eating too many calories. So, I’d make sure everything you are counting is accurate. Compare calories to other calorie searches to make sure you have accurate information. Make sure your measurements are correct also. Look for missing ingredients, food or drink you are not logging. Make sure you are logging as you are eating, and not logging at the end of the day, only relying on your memory. The bottom line is this, even if you are losing fat and gaining muscle, you should still be losing weight on the scale if you are eating fewer calories than you are burning.
Q. I can’t lose weight. Is it possible I’m eating too few calories?
A. No. You may be eating too few calories at times (meaning, you may be starving yourself for hours and then overeating when you finally do eat). This may make your body want to hold onto the fat you have if it has no idea when you are going to give your body its next meal. There is a really good reason why diets have you eating 5-6 times a day. They don’t want your body to go into starvation mode, which would slow your metabolism down. They want your metabolism to speed up and start burning stored fat. If you are not losing weight, it’s likely you are still averaging too many calories for the week. You just need to to eat more OFTEN, not just more.
Get More Facts
Anyone who has worked out for any length of time realizes there are different seasons in the gym. Definitely not referring to Summer or Winter. The seasons I am talking about are “the lazy season”, “the lean up season”, “the bulk up season”, or even “the I’m on fire to workout season”.
If you are like me, one week you want to be bigger, then a week later you want to be more shredded. Then, maybe you get bored, then you just don’t care – only to see something that inspires you or motivates you to get back and “train like a freak”. For me, this is usually a picture of my fat face or brand new belly!
Whatever season you’re in, we all aspire to see or experience that “one thing” that organically creates a deep burning desire to be sold to get in shape once more. (Side note: the true desire to get fit has to be because you want the change for you, not to train for anyone else!)
“The Lazy Season”
Recently Bonnie, my wife, and I competed in a pretty large bodybuilding and physique event in Daytona Florida. We both were completely motivated to train and eat like a “Pharisee” for over 4 months. Our motivation never wavered. We were relentless in our pursuit of the goal laid before us. During the training we vowed to have tighter parameters of our weight and diet, making sure to maintain all of this hard work and higher level of fitness. But here I am, 2 Disney trips, 3 nights on the town, 1 week of company at our house, and 6 weeks later, disappointed and rather stale with my eating and training. We had the best intentions, we even set limits on our diet and I have definitely been training. So what happened?
Good intentions and even setting strict parameters are futile if left unchecked. Laziness quickly sets in. Arbitrary goals with no finish line are a sure way to fail. Our goals need to have a finite beginning and end that depicts some entity of time, and reward. Give your self a start line and a definite finish line that you CAN NOT continue to move every time you mess up. If you keep restarting your diet and training every Monday, it is probably because your finish line is as “wishy washy” as your efforts to get in shape.
“The Get Back on Track Season”
Even after establishing some goals, how do we get back (and stay motivated) to “train like a freak”?
1. New routine and exercises to facilitate the goals you established (bigger, stronger, faster). Sign up for another show, race, competition or event.
2. Get some food and supplements that will enhance training. New recipes and doing research on vitamins will help motivate you.
3. Grab some new music and make a sick playlist specific for each workout (cardio, arms, legs, ect…)
4. New gear… My favorite motivator. A new outfit from TLF Apparel, new shoes, gloves or straps, a new med ball, speed rope, kettle bell, did I mention a new outfit?
So whats the deal? Establishing the goals in a finite time is by far the most important, but making an investment into that goal is paramount. If every Monday you are starting over you need to feel a loss of your investment. It needs to cost you something when you mess up or quit. In order to look freaky good, you have to “train like a freak”.
Check out this gear I got from TLF (Train Like a Freak) apparel that got me back on track to train like a freak. Thanks TLF, you guys motivate me!!!
CONNECT WITH TLF:
TLF Apparel – for men and women
I can wear this hoodie to the gym or I can throw it on with some jeans and go to a movie. It’s really that versatile – and yet it’s cozy as my most comfy pajamas, so I tend to throw it on when lounging around the house too. It’s definitely one of my favs. As much use as I get out of this, it’s worth the money. Price tag: $54.00. Available in grey or black.
High-quality Infi-Dry™ fabric keeps you cool & dry
Lightweight soft comfortable fabric Flat seamed for chafe resistance
Mesh back shoulder and hood panels for added style
Reflective Infinity logo on the upper front left chest
Reflective Infinity “punched out” logo on the back right shoulder
TLF engraved drawstring caps
Coupon Code to get 20% OFF
CLICK HERE TO ORDER
TLF’s™ Infinity Longevity Shorts is made with Infi-Dry™ technology, these lightweight, moisture-wicking shorts provide you with comfort that will last throughout your entire workout or any sports activity. Price Tag: $44. Available in grey or black.
High-quality Infi-Dry™ fabric keeps you cool & dry, wicking away the sweat and moisture
Custom “Property of TLF Crest” artwork on front of left leg
TLF woven skull patch on center back
Convenient side pockets to store items safely during workout
Drawstring waistband for a custom fit
TLF engraved drawstring caps
Coupon Code to get 20% OFF
CLICK HERE TO ORDER
I will show off my next outfit. You can get a sneak peak of it, before my review goes out in this recent video (where I talk about sculpting tips).
As you may have heard, or seen on some of my social media posts, I am in the first phase of the Atkins 40 Diet. What is Atkins 40? Basically, Atkins 40 the new Atkins that lets you have more (healthy) carbs, even from the start.
You may think of Adkins as the no-carb diet, but Atkins has changed over the years, and is also misunderstood (I admit I was one of those people). An all-too-common misconception is that this first phase of Atkins is the whole program, but the key to Atkins is finding the maximum number of grams of carbs, known as your personal “carb balance”, that you can consume while continuing to lose weight, keep your appetite under control, and stay alert and energized.
In this first phase, the Atkins 40 allows you to start the Atkins program with 40 grams of Net Carbs, which is a new entry point into the program. This means you can eat from all food groups from day one on the program, and still enjoy the weight loss success on a fat burning metabolism.
What are Net Carbs?
“When you follow the Atkins Nutrition Approach, you count Net Carbs, which means the total carbohydrate content of the food minus the fiber content. The Net Carb number reflects the grams of carbohydrate that significantly impact your blood sugar level.”
You can calculate the approximate number of Net Carb grams of a low-carb product yourself by looking at the information provided on a food label:
– Dietary Fiber
– Sugar alcohol
= Net carbs
For example, I ate 2 cups of spring mix, 6oz of chicken, ½ an avocado and balsamic vinegar. My total carbs was 25.3gms of carbohydrates and my fiber was 8.8gms of fiber, totaling only 16.5gms of Net Carbs for that meal. By labeling carbs, and getting dieters to really look at fiber too, it teaches you the us the difference good carbs vs bad carbs.
More On Carbs:
The Atkins 40 Diet
“Increasing health fat and protein means you stay fuller longer and you have more steady energy through out the day.”
On Atkins 40, I’m eating:
- More vegetables than the USDA recommends
- Proteins including meats, fish, poultry and plant-based proteins
- Healthy fats including olive oil, avocado and nuts
- Dairy including whole Greek yogurt and cheeses
- Variety of fruits and whole grains
With Atkins 40, I’m learning:
- The difference between good carbs and bad carbs
- How to eliminate added sugars
- How to incorporate healthy fats
- How easy it is to adapt to a low carb lifestyle
- How to lose weight, feel great, while enjoying healthy delicious foods with a wide range of food choices.
The Diet: Pfiester Approved!!
I honestly can say I have really enjoyed my meal plan. It isn’t much different than I have been eating, which is higher in protein and lower in carbs, with a good dose of healthy carbs. I only had to make a few minor adjustments.
1. I can eat BACON!! Yahoooo!! (granted, I can only have 2 pieces occasionally, this has been like striking gold for me!! YUM!). This was my breakfast yesterday – 2 eggs scrambled with bell pepper and 2 strips of bacon. What’s funny is I don’t even like eggs, but anything tastes amazing with Bacon! haha!
2. I am eating more meat. Instead of eating 3-4 ounces of chicken, I’m now eating 6 ounces!! This has definitely helped me stay fuller longer and is helping me get the protein I want with very little supplementing.
3. I am reducing my carbs a little. Since I already don’t eat a lot of carbs, this wasn’t a big shocker (even though I admit I was a little freaked out about having only 50gms of carbs a day!). Truthfully, I have been just fine without them. When I normally would want some popcorn, I cut a few slivers of some light sharp cheese and nibbled on that instead. It satisfied my salty craving and my growling tummy.
4. I am paying more attention to fiber. I have always known fiber is good, but I’ve never tracked it as much as now.
5. I am being more generous with fats. Normally, I would barely drizzle a teaspoon of oil on a salad (if I used any at all!), but now I fill up that entire tablespoon of olive oil! I used to only eat egg beaters, but now I’m eating one whole egg with 1 egg white (even though it says I can have 2 whole eggs – I’m working my way up to that. lol).
6. I am eating more simply. Now that I am following a diet plan, I am using fewer ingredients and making better choices than even before. Following the Atkins Diet is teaching me to be OK with simple meals. For instance, yesterday I ate the salad I mentioned above in the Net Carbs section. The salad was only 3 ingredients – chicken, greens and avocado. Before, I would feel like I needed a fruit or something else to “dress it up”. This time, I stuck with what Atkins said (like a good girl) and it was plenty yummy and completely filling.
CLICK HERE for a comprehensive list of all the foods you can eat in this 1st phase.
Week 1 – Getting Started
Atkins has free diet tools, including an online downloadable starter kit, mobile app, recipes, meal planners and trackers. Explore all the Atkins tools, tips & info at Atkins.com. Follow them on Twitter and Facebook to get more tips and news. Get recipes and other healthy ideas on their Pinterest.
Week 1 Meal Plan:
Here is a sample of my first week’s diet plan.
Keep checking in for more tips and feedback on my Atkins diet experience!!
This post is sponsored by FitFluential on behalf of Atkins.
Enough is Enough
It’s so easy to do. We have one cheat meal, then another, and another. Or maybe it’s a vacation, a birthday or a holiday that spiraled out of control. Whatever the excuse, it’s easy to get caught in an eating cycle that throws you off course. Before you know it, you put on a pair of jeans that confirm your fears. You’ve gained weight.
It happens to the best of us. The only way to reverse the damage is you have to push the stop button. You have to call it quits. It’s rarely enough to just cut back or slow down. There must be a time you just start saying NO! But, the best thing to do is to prevent the weight gain before it gets too out of hand to begin with.
What Are Your Pants Trying to Tell You?
Some people know when to stop when they hit a number on a scale, or their pants are too tight. However, other people set themselves up for failure because they have no real way measurement to follow. Weight can sneak up on you if you wear stretchy pants. And no, I’m not necessarily talking about Nacho Libre stretchy pants (tights), but pants that have stretch in them. Spandex and clothing with stretch in them can be misleading. They mask weight gain, where jeans with no stretch are less forgiving. Sadly, you may walk around with 5-10 extra pounds on you, and still fit in your clothes.
People who are in the fitness industry fall in this trap a lot because workout attire is designed to stretch and feel good. If you wear nothing but workout clothes every day, you may not notice your weight gain as soon as if you were wearing fitted slacks every day. Since I fall into that category, I weigh myself every day to keep myself in check. You may prefer to take measurements. Whatever measurement you choose, set some guidelines for yourself to help you catch weight gain before it gets out of hand.
5 Steps to Shedding the Fat
1. Stop all cheat meals. Cutting back or working out more rarely works. There must be a line in the sand where things drastically change (temporarily) in order to break the cycle. Go back to what got you fit and trim to begin with. If that was counting calories, then start counting calories again until you lose the added pounds you gained. If it was doing cardio more, then do cardio more. However, it’s almost impossible to just try to eat cleaner or make subtle changes and expect big results. Subtle random changes delivers subtle random results.
2. Bump up your cardio. Speed up the weight loss process by burning more calories and doing more cardio than you normally do. Throw in a couple of two-a-day cardios if you really want faster results. While you still want to lift weights, burning calories should be your main focus during this phase. So, if you only have 30 minutes to workout, choose a workout that burns the most calories, like a HIIT workout over a traditional weight lifting routine.
3. Don’t buy any new clothes. When we feel fat, we are tempted to go buy some clothes that look and feel better on our heavier frame. In a way, it enables us to maintain that weight. Instead, wear the tighter clothes and let it be a reminder to stay on track. Treat yourself to a new outfit once you get back to the size you like best.
4. Plan vacations, parties and cheats AFTER you lose the weight. It’s nearly impossible to go on vacation and lose weight – or even maintain it! Don’t make losing weight any harder than it needs to be. Once you lose it, even a vacation won’t do too much damage if you are someone careful. If you must go out of town or you attend a party you can’t avoid, cut back on your calories before the event and do extra cardio to help prevent too much damage.
5. Set some rules for maintenance and stick to them. People don’t fail because they have an occasional cheat meal. They fail because on occasional cheat meal or snacks becomes a daily habit. You may set a rule to keep certain foods or drinks out of your house to avoid daily temptation while at home. You could make a rule that you can do one cheat meal a week, or allot 300 calories a night for snacks. Whatever you do, you need to have set guidelines in place to help prevent cheats and treats turning into unhealthy lifestyle.
As a fitness professional, I enjoy trying different diets and products so I can intelligently give feedback to our clients – and having an opportunity to try the Atkins Diet couldn’t come at a better time!
After a week entertaining house guests and another week in Atlantic City with my mom (for Ms. Senior Florida), all shortly after going to the Epcot Food and Wine Festival, I am SO ready to put the Atkins diet to the test next week!
5 things I didn’t know about Adkins.
The truth is, I thought I had a grasp on the basics behind the Atkins Diet principles. However, the more I studied it, the more I realized how much misinformation is out there. Since you can eat fat on Atkins, I think many people are under the impression it’s an all-you-can-eat bacon and sausage kind of diet. A big surprise to me, someone on Atkins eats a lot like I do! Here are just a few things I’ve learned so far.
1. More Calories - The average amount of calories in an Atkins diet is 1,500-1,800 calories, which is 25% higher than a typical diet. The truth is, I normally average 1,400-1,600 calories a day when I’m dieting to lose weight. I only drop to 1,200 if I’m at a standstill or not losing as fast as I’d like. Most people should easily be able to lose weight eating 1,500-1,800 calories a day.
2. More Filling – Atkins frozen dinners are the same amount of calories I already budget per meal when dieting, which is around 350 calories. While you can get lower calorie meals, Atkins’ meals are high in protein and fat, and low in carbohydrates, so the meals will stick with you much longer than a standard frozen low calorie meal.
And don’t freak if you look at the fat in their snack bars. This bar has 10gms of fat, 16gms protein and only 19gms of carbs (only 3 net carbs). Again, because it does have more fat, this bar will keep you fuller longer.
3. More Healthy Fat - Atkins doesn’t just encourage dieters to eat fat, like many people may believe. Atkins encourages you to eat HEALTHY fats, like avocado, nuts, olive oil, Greek yogurt and dairy. I think a lot of people who don’t know much about Atkins think Atkins is all about steak, bacon, sausage and greasy food – I know, because I was one of them!! This is the Atkins pyramid, to give you a better idea of the structure of this diet.
4. More Vegetables - From day one, Atkins encourages the consumption of vegetables, recommending more servings than the USDA guidelines.
5. Atkins is 100% FREE – there is no cost to do the program. Atkins offers an online community, resource center, recipes, tools and meal plans at Atkins.com. You can get some of their yummy bars, snacks and food in stores and online. Click HERE to learn more.
As I was typing this, Steve just text me this text. That stinker dove into MY Atkins bars! I have a feeling we’ll both be doing Atkins next week!!! I better go stock up! haha
Why It Works
Click HERE to get more info, like this video, on why it works.
Here is a great page on more common Truths & Myths (and, again, I admit I believed some of those myths myself!). I am always learning!
Did You Know?
- A low-fat diet is almost always a high-carb diet. When these carbs are low-fiber, the body becomes most vulnerable to blood sugar highs and lows that leave a person hungry and low on energy.
- The Atkins Diet is designed to “flip the body’s metabolic switch” from burning carbs to burning fat. Graduated carb introduction helps avoid blood sugar and insulin spikes, which cause hunger and cravings.
- When eaten in large amounts, carbohydrate (not fat, not protein) is the macronutrient responsible for raising blood levels of saturated fat and triglycerides.
- Excess carbohydrate consumption is responsible for raising triglycerides and lowering “good” (HDL) cholesterol. Have you seen Fat Head? OMG! So interesting!!
- Atkins improves cholesterol profiles and blood sugar levels, as well as other health markers. Following a low-carb lifestyle can also reverse metabolic syndrome and even slow down the progression Type 2 diabetes.
- Atkins is the weight loss plan of choice for the millions of people who have a reduced ability to process carbohydrates – those who have varying levels of “carbohydrate intolerance.”
- The Atkins Diet is backed by more than 80 independent, published, peer-reviewed studies conducted over the past several decades. Recently published medical journal articles that reinforce the unsurpassed effectiveness of the Atkins low-carb approach have appeared in the Journal of the American Medical Association, New England Journal of Medicine, Annals of Internal Medicine and Lancet.
Follow Atkins to get more tips, facts, news and motivation.
This post is sponsored by FitFluential on behalf of Atkins.
So many people don’t understand what Fat Burners really do. Are they diet pills? Do they work? How do they make you feel? Will it help you lose weight? How fast should you see results? When is it best to take them? These are many of the questions we get about Thermogenics (AKA Fat Burners).
First, watch this quick video, where Steve explains what thermogenics actually are – and what they do.
Now, to answer some of those questions.
Are they diet pills?
Do they work?
Yes, but not if you are depending on a fat burner alone. Fat burners can give you the edge you need to be more apt to move, exercise and stay active. It will increase calorie burn, but you have to understand how easy it is to erase those calories with poor food choices. Let’s say, for example sake, you burn 200 extra calories a day when on a fat burner. You could erase those calories easily with a big gulp coke or an extra snack. For this reason, fat burners work best when you combine it with exercise and diet.
How do they make you feel?
Some fat burners make you feel like you’ve had 10 cups of coffee. The old school fat burners that had ephedra in it really freaked people out. However, I think most fat burners today are more mild feeling in comparison to the Ephedra, caffeine and aspirin variations. People may complain about feeling anxious and jittery on some fat burners. Since I have heart palpitations, I have to watch out for fat burners that get my heart racing. ThermoHeat doesn’t make me feel that way at all. It makes me feel focused and more apt to stay moving, but I don’t feel like I’m on speed or anything. Basically, the answer to this question is “it depends”. Every fat burner is different.
Yes. If you are burning more calories than you are consuming, you will lose weight. The key to success is to make the most of the fat-burning opportunity. Exercise when you are feeling energized and avoid replacing calories with poor food choices. However, if you aren’t going to track calories or even try to be in a caloric deficit, you probably will not get the results you want.
How fast should you see results?
How fast you get results depends on how dedicated you are to your weight loss goals. First, you need to know that you should feel results right away. You should feel more energized and more focused pretty quickly. This should help you WANT to workout and stay more active, which can often be an issue for many people. People lack the motivation or the energy to workout. BUT, if you don’t workout and you refuse to be more active, you aren’t going to get all the goody out of your fat burner. If you are taking ThermoHeat, you should also not feel as hungry, which can help with controlling your appetite. So, in many ways, you should be getting results almost immediately. However, if you are talking about seeing results on the scale, that’s a different story. The results you get are dependent on consistency and accuracy. Staying consistent with eating low-calorie foods and exercising will get you faster results. Accurately tracking calories burned and calories consumed will help you get the best results. But if you plan on just guessing your way through the day, I can only guess your results (and I would guess they won’t be what you want).
When is it best to take them?
Personally, I like taking Fat Burners to help give me an edge when I’m taking my training or dieting up a notch. I only take them for a season, and then I go off for a while. For example, I took ThermoHeat to help me prepare for my competition. It REALLY helped me get my 3 workouts in a day (2 cardios and 1 weight training workout) when I was extra low on calories. I honestly don’t think I would have had the oomph to do it without it. It’s also great for people who are starting a workout and diet plan. It can give people the mental and physical boost they need to get in a routine. It also will help increase energy when people would typically experience a loss of energy from just starting a diet and exercise program.
Before I close, let me be super clear. If you want to lose weight, the first thing you need to focus on is diet. You need to learn to track calories and stick to a caloric budget (I like using the LoseIt app for this). Second, you need to get in a good exercise routine. It doesn’t have to be an intense workout everyday, but a consistent workout routine you can stick to. Third, once you are willing to commit to eating right and exercising, THEN you can add supplements to the equation, like protein, creatine, fat burners, etc. Sadly, people often do the exact opposite, because making a protein shake or popping a pill is a lot easier than committing to a lifestyle change. You should never rely on supplements – they are only to SUPPLEMENT what you are missing and enhance what you are already doing. They are the icing on the low-cal cake! As long as you understand that, you are golden. Are they effective? Heck yeah, when they are used correctly! As long as you realize there is no protein shake or fat burner alone that will get you ripped like you see in the ads. Will they help? Absolutely! But, if you want results, you will be required to work for it. But I do promise you it will be SO worth it!!!
CLICK HERE to learn more about the fat burner we take, ThermoHeat.
Losing weight can be very challenging, especially if you aren’t prepared for trials along the way. Since everyone experiences trials and failure on the road to success, the best way to conquer them is to be ready for them. Luckily, most people struggle with the same challenges. Here are 5 of the 10 common stumbling blocks I shared in an article for Answers.com. Click HERE to read all 10 at Answers.com.
You can’t fix a problem you haven’t admitted to. This is why admitting your problem is the first step in addiction groups. If you can’t be honest with yourself, you can never overcome the problem you aren’t willing to admit you have.
2. Lack of support
If you had an alcohol problem, your loved ones wouldn’t keep alcohol around. However, people don’t think about having a weight problem as having a food problem. If you suffer from obesity, you likely have self-control issues with food and need more support. If you want success, share your concerns with your family and friends. Be honest with your loved ones about your weaknesses. Explain how much you need their support and protection against temptation. The more your family can understand your needs, the easier the process will be for you.
With everyone’s crazy schedules, you shouldn’t be surprised when fatigue strikes. Instead, you should expect the temptation to skip your workout. As soon as that thought crosses your mind, remember how energized your body feels after a workout. The same way laziness breeds more laziness, staying moving helps you keep moving. The best way to get energized is to get moving.
The easiest way to conquer temptation is to avoid it. It is difficult to eat junk food if there is no junk food around. Sadly, many people start a diet plan with all kinds of unhealthy foods still in the pantry. Even worse, many people continue restock the pantry with foods that aren’t on their diet. Even if your family is not overweight, junk food is unhealthy food and should be replaced with healthier options. Purge your kitchen of anything that would be a temptation for you. If it’s out of sight, it is easier for it to be out of mind.
People make mistakes. It’s easy to miscalculate calories, cheat on your diet and skip workouts from time to time. Regrettably, you can let one small slip keep you down if you aren’t careful. The best thing you can do is forgive yourself and plan your comeback. As the silent film actress, Mary Pickford, says “If you have made mistakes, even serious mistakes, you may have a fresh start any moment you choose, for this thing we call “failure” is not the falling down, but the staying down.” Failure is almost inevitable, so expect to fail along the way. Your weight loss success will be determined on how fast you recover from each fall….READ MORE