02 Dec YoYo’s, Carbs, Portions and Weight Training.
So much information! So much frustration. It gets confusing! A new named “diet” for eating healthy every year. Why do they keep giving it a NAME? It is simply eating real, quality FOOD.
YoYo’s: Fad Diets and Savvy Sales
Turn off your tv, put down the magazines and hide your credit card. Seriously, just stop. The savvy marketing team really knows how to push your buttons to get you to buy buy buy – yet another product you don’t or won’t use once you get it, doesn’t work or you hurt yourself using.
Companies pay big bucks to use marketing, branding and psychology to get you to buy their stuff.
It’s really unhealthy for your body to go back and forth with weight gain then losing it too quickly, then back up again. Not only is it bad for your heart and body, but it puts you in a cycle of self-sabotage and defeat. Don’t be a yo-yo.
By eating to lose weight and boost metabolism, strength training correctly and doing cardio correctly you will establish and maintain healthy weight loss. Doing it the right way will ultimately save you lots of money and great frustration, while ditching unhealthy habits and thinking patterns.
Carbs
Say this out loud with me: Vegetables are the Carbs NECESSARY for a healthy LIFE. Vegetables!
I know, I know, sigh… but just look how gorgeous this is:
When I juice, it’s mostly all vegetables, the only fruits are green apples and lemons. I also eat a salad a day with a deep greens mix along with dandelion leaves and cilantro mixed in. Topped lightly with organic chicken. Wow. All those vegetables that are so powerfully good for your body and health. I never ate like that when overweight and unhealthy.
When people say they are “no carb” dieting, I always wince a bit. The thinking is incorrect. Our bodies need 45% of our daily intake of nutrients to come from carbs and that means a veggie at lunch, for a snack in the afternoon and at dinner!
Most people think of carbs as potatoes, pasta, rice or breads of any sort. Those are great to cut way way back on. There are great healthy alternatives to pasta (spaghetti squash or zucchini zoodles). For rice you can use cauliflour! Here we go to the wonderful land of vegetables for our necessary, nutritional foundation – carbs! This includes all of them. Even legumes, like lentils and beans which contain complex carbs along with fiber and protein; whole grains – like oats and quinoa.
Oh, and I would be terribly remiss if I didn’t mention my fave: Protein! Both organic chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium. Make sure you incorporate it! It’s 45-50% of your daily intake.
Portions
Oh. This one is a biggie. It’s where the rubber meets the road. It’s where you win the race. Your body will acclimate to whatever you do to it, whether destructive or life enhancing.
Low caloric, high nutrient dense food is what quality food is. Not less frequent meals, larger portions, or poisonous processed foods, like too many do. Frequent and smaller portions! This keeps your blood sugar under control. No spiking or crashing of insulin and cortisol. Both are bad for your bod when pushed to extremes.
This chart is a great visual on how your body responds to incorrect eating:
Let’s be honest – most people eat too much at one sitting, and then do it over and over again. Look at your plate. Can you still see your plate? If not, scrape off half of everything on plate and then… eat. Eat slowly. It’s okay, you’ll be perfectly fine.
The picture below shows normal dinner plate, and a smaller plate (hint: try the smaller one!)
Weight Training
You strength train with weights to help change your metabolic rate. Muscles help your body burn fat. Weights help change the shape of your body.
When you lose weight you will pull from muscles for fuel. That is why getting your protein in is half your daily intake! Your muscles and body NEED those amino acids! Think organic brown eggs, organic chicken and turkey.
Lifting weights 3-4 times a week will also keep you maintain weight loss. Strong, lean, vibrant and healthy! Doesn’t that sound wonderful?
Once you learn how to correctly do strength training – don’t ever stop lifting. Weight training is the key to maintaining and keeping strong and healthy! Your muscular system basically “holds up” your skeletal system.
Have a bad back? Strength train your core correctly. Bad knees? Strength train your legs and other key stabilizers like hips and ankles! Want your butt lifted up to where it used to be? Yep, learn glutes and legs! Toned arms and shoulders… WEIGHTS.
An expert trainer will teach you the hows, the whys and what it feels like.
I was asked during a radio interview what my advice was to someone listening in right now? My answer was get started. If you’re on your third or tenth try, start again, start now. Just be smart about it and research. Quality, high value, high success rates and awesome written reviews are key to helping you in this.
If it’s been done before by someone, anyone – that means it’s been done! So you can do it too.
Stop the yoyo-ing, eat your veggies and proteins, keep portion sizes smaller and frequent, and lift some weights!
Hugs and Blue Skies,
Cindy 🙂
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