Category Archives: Lose Weight

myths about fat loss

5 Myths About Fat Loss You Need to Ignore

There are many myths about fat loss out there. Recognizing what they are can go a long way toward helping you reach your own fat loss goals. Here are 5 myths about losing fat you need to ignore.

Myths About Fat Loss

1. Diets Don’t Work

Sure they do!

Practically all diets work, at least in the short term. And diets should only be for the short term.

You can take off the excess weight pretty quickly with an effective diet.

But you KEEP the weight off with a LIFESTYLE change!

People go on a diet, lose weight, and go back to what they were doing before, which is how they added all that extra fat in the first place.

Then they blame the diet for not working. It’s not the diet, it’s the lifestyle!

2. Going Extremely Low-Calorie is Bad

Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy.

But it has to be done the right way. You can’t go extremely low-calorie for a long stretch at a time, maybe just a few days here and there to kickstart the metabolism.

3. I Just Want To Tone Up

I’ve always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That’s it.

What most people call toning up is burning away fat while preserving lean muscle. You don’t want to lose muscle along with the fat or you’ll just be a smaller version of your fat self, or what we call skinny fat.

4. Light-Weight High-Rep Training Is The Best Way To Burn Fat

It can be effective, if done correctly. But if you don’t work hard, you won’t see results.

The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

5. You Can Never Eat Your Favorite Foods Again

Just not true. A big myths about fat loss. Of course you can. Can you eat whatever you want, whenever you want. No, but that doesn’t mean you can never have ice cream, or pizza, or potato chips again.

Keep these five fat loss myths in mind and you can get better results from your training and nutrition programs.


Are you interested in more fitness info? Check out my free report:

“10 FITNESS HACKS YOU NEED TO KNOW”


 

Weight Loss Motivation Guidelines

Weight Loss Motivation Guidelines

Personal motivation is the foundation of all weight loss success. No matter how healthy a diet-plan, it won’t help anyone lose weight unless they are motivated to change their eating and Weight Loss Motivation Guidelinesexercise habits. A major obstacle to diet-compliance is boredom. Anne Collins explains how to overcome it by adopting new thinking habits that make weight loss a lot easier.

Introduction

If there is one thing that all dietitians and obesity experts agree on, it is that personal motivation is the foundation of all weight loss success. No matter how healthy the diet-plan, or what combination of calories and nutrition it contains, it won’t help anyone lose weight unless they follow it for long enough. Their willingness to do so depends entirely on how motivated they are to change their eating and exercise habits in order to achieve their weight loss goals.

Motivation Advice Hard To Find

The Internet offers a bewildering array of diets and weight loss eating plans, but advice on motivation when dieting is in extremely short supply. Given the strong link between diet-compliance and motivation, this lack of motivational help is surprising to say the least. It may stem from the fact that many diets are created by people who lack hands-on experience of helping people to manage their weight. Perhaps they see weight loss as a biological rather than a human process. If so, I think it’s a mistake.

Motivating Yourself To Lose Weight

I tell all my clients that starting a weight loss diet is like starting a journey. And like any journey it requires preparation. We need to look ahead and plan how to overcome problems that occur along the way. By doing this we take control of the process and greatly increase our chances of success.

Unfortunately, many dieters don’t plan ahead. Instead, they take things as they come, and rely upon two things: their initial enthusiasm, and (when this wears off) their willpower. But enthusiasm and willpower aren’t enough to overcome the temptations and difficulties which we face when we try to change our eating habits and lifestyle.

Stop for a moment and imagine taking your family on a camping trip. Do you rely on your enthusiasm and willpower for food and shelter? Of course not. In all probability you spend hours beforehand carefully packing and preparing for every eventuality, and the whole trip is carefully planned out in advance.

Yet when you start a diet-journey, many of you set off without any kind of planning or preparation. It’s as if you are convinced that everything will go smoothly. But let’s face it, what diet ever runs smoothly? Answer: none! So what happens when we encounter a big problem? Answer: we wobble, and often quit.

We Need To Plan New Thinking Habits

Planning a diet-journey doesn’t involve packing equipment, it involves packing “new thoughts”. We need to rehearse and adopt new ways of thinking in order to overcome problems during our journey. This isn’t psycho-babble – this is plain common sense. After all, successful dieting is largely a matter of motivation and attitude. It’s about what goes on between our ears!

The Most Common Dieting Problem

The most common problem we face when dieting is boredom. This typically occurs when our initial enthusiasm for losing weight wears off, and we become tired of watching what we eat. We become dispirited, and slightly depressed at the idea of having to maintain our “sensible eating habits” while everyone else seems to be having a good time.

Losing Direction Leads To Boredom

We get bored when we lose our sense of direction. So to overcome it, we need to reestablish exactly where we are going. Remember, dieting is not an aimless process, it’s a journey from A to B. Here’s how we think when we lose direction:

“I’m really bored with dieting, it’s such a pain. I don’t have any freedom any more. I can’t eat this, I can’t eat that… I’m fed up. I can’t share food with the girls at work, I can’t eat at my favorite restaurants, I have to keep saying No to food when I visit friends, I have to watch my family eating in front of me, I don’t have time to exercise properly, I’m never going to lose weight and I’m feeling really miserable. Heck! Life is too short for this…”

This kind of thinking is totally demotivating. It focuses exclusively on the negative aspects of dieting and signals complete aimlessness. No weight loss goal is achievable when we think like this.

A Better Way of Thinking

Now let me show you some better alternatives. Please compare them with the above example.

Example 1

“Hmm, my diet isn’t going so good. But I’m not going to make excuses. I’ve wasted enough time making excuses to myself. From now on, no matter what happens, I’m going to be honest with myself. So what do I want? I want to lose weight and get myself into shape. Why? Because I really want that beach holiday (or other very selfish goal) which I promised myself. I want it so bad I can touch it! Okay, so I need to learn how to eat properly – big deal! I can easily do this if I put my mind to it. Heck! Eating good food isn’t difficult. What’s difficult is seeing myself being overweight for the rest of my life. I want something better. Something a lot better than a fistful of nachos or a dollop of fatty dessert.”

Example 2

“Hmm, my diet isn’t going so good. So let me remind myself why I’m dieting. All my life I’ve been eating to please other people. My mom said “eat this”, so I ate it. My school friends said “have some of this”, so I had lots. My work colleagues now say “have a slice of this”, so I have two! And my kids say “you must try this”, so I try it. And every time I make an effort to lose weight, everyone says “forget about your diet, eat some of this” so I do. Well that’s enough! No more eating to please other people. Today I’m going to start eating to please me. And what pleases me is the idea of wearing a size (?) dress to my daughter’s wedding (or other very selfish goal). I realise I need to eat properly, but this is a ridiculously tiny price to pay for achieving my goal. Heck! Eating good food isn’t difficult. What’s difficult is carrying my excess weight around all day. I want something better. Something a lot better than a 4-cheese pizza or a box of cookies.”

Example 3

“Hmm, my diet isn’t going as smoothly as I thought it would. Never mind, I’m sure this is quite normal. I can’t expect to change my regular eating habits without a few hiccups along the way. Besides, I’m looking for more than the few minutes of pleasure I get from filling my stomach with junk. I want a lifetime of pleasure – real pleasure from looking good and being taken seriously and who knows, maybe finding a great partner. I know other people see me as a fat person – goodness, at times I do too! – but this is exactly WHY I want to change. I’m tired of being fat. Real tired. And if this means learning how to eat good food, then let’s do it! And when it gets tough I’m going to login to Anne Collins forum and get help. All I know is, I want to make it happen!”

Example 4

“Hmm, my diet isn’t going as smoothly as I thought it would. This morning I watched my colleagues eat a whole birthday cake – it looked delicious – and I sat there feeling miserable and deprived. Then I went for lunch with a friend and chose a tuna salad while she ate half a pizza followed by two slices of cheesecake. It was torture! But then I started thinking to myself “what’s more important – a few slices of cheesecake, or a really lean shape?” And I decided that looking good was what I really wanted. I know that it’s not going to happen overnight, but if I can persevere and learn good eating habits along the way, I know I’m gonna make it…”

Example 5

“Hmm, my diet isn’t going as smoothly as I thought it would. But at least it’s not a race. So who cares if I have a few wobbly moments, as long as I get where I want to go. At 26 I’m in the prime of my life, and I want to make the most of it. I’m tired of my slim friends getting all the best guys. I want to turn a few heads myself. I want the attention and I want to be taken seriously, and if I have to spend 12 months dieting – heck! I’m gonna do it. Last week I saw a friend of mine in hospital who lost a leg in a car crash. The doctors say it’s going to take her 12 months to relearn how to walk. Now that is tough. By comparison, my journey is easy. And as long as I keep reminding myself of this, I’ll be fine.”

Points To Remember

1. A diet is a journey from A to B.

2. Feeling bored is a sign we are losing our direction.

3. When we lose direction we need to regain it, fast!

4. The way to regain direction is to remind yourself why you are dieting.

5. You are dieting because you want something better than a plate of fattening food.

Getting Help To Lose Weight

Changing our eating habits is much easier when we get support from other people. So make sure your online weight management plan includes membership of a forum. Because only people can offer you the sort of encouragement you need to achieve your personal weight loss goals.

PS: To learn how I lost 40 lbs. myself, click here to hear my story.

You Are What You Drink

The average American today gets about 21% of their from beverages, consuming about 150 to 300 more calories than 30 years ago. Half of this intake comes from soft drinks and juice drinks. Why?….portions are bigger, and the percentage of people consuming these beverages has gone up.

You are what you drink

There is a connection with soda and juice drinks and obesity, as well as any beverages with calories. There are groups of adults who have tripled their daily intake of alcoholic beverages.you are what you drink

The average American today gets about 21% of their from beverages, consuming about 150 to 300 more calories than 30 years ago. Half of this intake comes from soft drinks and juice drinks. Why?….portions are bigger, and the percentage of people consuming these beverages has gone up.

There is a connection with soda and juice drinks and obesity, as well as any beverages with calories. You are what you drink! There are groups of adults who have tripled their daily intake of alcoholic beverages, and other adults who have started having a smoothie a day. Studies show that weight gain occurs when you shift from noncaloric beverages to calorically sweetened ones. If you drink a beverage, whether it is a soda, alcoholic beverage or juice, you do not compensate by eating less food later.

Beverages are less satiating than solid foods. When you consume calories from beverages, you do not necessarily compensate by eating less food later. Calories that come from liquid do not register with our appetite controls. In fact many individuals eat even more calories than they normally would when they have an alcoholic beverage before a meal. Why?…alcohol lowers a persons inhibitions, as well as sets up a fall in blood sugar, which causes a person to want to more.

Water is really all we need to drink for a healthy balanced diet. The best solution to knowing that you are what you drink. Water does several things for our bodies. First it quenches our thirst, second it helps to eliminate the high amounts of sodium found in our foods today, and third it helps our elimination system work more effectively. Though an occasional alcoholic drink, fruit juice, soda or cup of coffee is ok, it is important for us to get back to basics and eat and drink in moderation to live healthier lives.

What should we drink? Below are recommendations made by Nutritionists for a balanced diet.

6 to 8 servings of water daily.
2 servings of unsweetened coffee or tea a day
2 servings of milk a day
No more than 4 diet drinks a day
Either one alcoholic, sports drink, or100% fruit juice a day
One soda a day

Does this make sense that you are what you drink?

For a complete healthy nutritionally-balanced program, check out what I use at: http://bit.ly/1bpVtzV

10 Reasons Why Shaklee Cinch® Is an Exceptional Value

Shaklee Cinch ProductsCinch is Shaklee’s Weight Management Program. Of course there are many weight-loss programs out there. Some are terrific. Some are not so good. Is this the best one? I think so because it has worked for me. Shaklee products and vitamin supplements are always always safe, always effective, and always green.

Clinically tested† and specially formulated to help you break the diet cycle so you:

  • Keep muscle you have.
  • Burn fat you don’t need.
  • Lose inches you don’t want.
  1. The Real Deal

    With the Cinch Inch Loss Plan, which includes a regimen of protein-packed shakes and energy-boosting
    teas, you will lose inches and pounds. Period. Our medical doctors, nutritionists, and scientists
    have drawn on years of sports and nutrition science to develop a plan that works. In fact, those
    who participated in our clinical study lost an average of 16.3 pounds of fat, 4.1 inches from
    their waists, and 2.6 inches from their hips over a 12-week period.†

  2. Easy on Your Wallet

    Why pay for calorie-rich fast food that can add more inches to your waist when you could
    have a tasty, wholesome, protein-rich Cinch meal replacement for a fraction of the cost?

    Meal**
    Cost
    Calories

    Protein

    (grams)

    Fat

    (grams)

    Cinch Shake (1 serving)in 1 cup of nonfat milk
    $2.91‡
    270–280
    24
    3
    Starbucks® Mocha Grandeand blueberry muffin
    $5.90
    790
    20
    37
    McDonald’s® Big Mac®,medium fries, diet soda
    $5.99
    920
    29
    48
    Subway® turkey “diet” sub,Baked Lays® chips, diet soda
    $6.66
    410
    20
    5.5

    ** Comparisons conducted November 8, 2010, and are valid only for the named products
    marketed at that time.

    ‡ Based on Shaklee Member price for Cinch Shake Mix.

    All trademarks are the property of their respective owners.

  3. One Word: Leucine

    Our tasty Cinch Shakes, Meal-in-a-Bars, and Snack Bars are Powered by Leucine™, a
    muscle-retaining amino acid that helps you keep muscle while you lose fat and inches.
    Why are muscles important? Muscle = Metabolism. This translates into more calories
    burned and fewer inches on your waist. Good? Yes! It’s the key to long-term success.
    In fact, those who were tested in a clinical study lost fat, pounds, and inches while
    retaining 100% of their lean muscle mass.†

    † Findings based on lean mass estimates in a 12-week preliminary study. Cinch Vanilla
    Shake Mix Whey Protein Blend and Cinch Meal-in-a-Bars were not included in this study.

  4. Pleases Taste Buds, Satisfies Hunger

    Not only do Cinch products taste great, they’re packed with protein so you feel full and
    not deprived. More than 90% of participants in a study reported that their energy levels
    were either “very good” or “great” while on the Cinch Inch Loss Plan.† The program
    provides loads of nutrition and includes our Cinch 3-in-1 Boost™, which helps reduce
    cravings by retaining normal blood-sugar levels, and two flavors of Cinch Energy Tea Mix
    to help keep you feeling great all day long.*

  5. Packed with Goodies—And Then Some

    Every Cinch Shake and Meal-in-a-Bar is high in protein and provides a healthy serving of
    vitamins, minerals, and fiber. When mixed as directed, our shakes—available in four
    great flavors: vanilla, chocolate, strawberry, and café latte—deliver 24 grams of protein
    per serving while each Meal-in-a-Bar contains 20 grams. Choose from Blueberry
    Almond Crisp or Peanut Butter Chocolate Chip. Many people continue to use the shakes,
    bars, and the tea mix after they lose weight simply because they enjoy the great taste.

  6. Grab and Go

    On the go? Crazy schedule? Back-to-back meetings? No more excuses. Just throw a
    Cinch tea stick, Meal-in-a-Bar, or one of our convenient single-serve shake packets in
    your briefcase, purse, or gym bag and enjoy when you want.

  7. Thank Yourself Now—And in the Long Run

    Being overweight not only makes you feel bad, but can compromise wellness. Cinch to
    the rescue with leucine-enhanced protein-powering results. Join the thousands who have
    lost weight using the Cinch Inch Loss Plan, including Matt (pictured at right). Log on to
    CinchClub.com to see our monthly success stories. Is your Cinch success story just
    waiting to be told?

  8. We’ve Got Your Back, 24/7

    Cinch provides all the tools you need to reach a healthy weight. When you log on to
    CinchWellness.com, you’ll find an online community message board where you can
    meet, greet, and share your Cinch experience with others already using the plan. You
    can track exercise and meals; browse meal plans and recipes to help you make the right
    food choices; access Cinch University, a 12-week educational series to help you better
    understand all the factors that influence your weight; and read articles on topics of
    nutrition, fitness, and more to help you reach your goals. Plus, each Cinch Starter Kit
    comes with a Cinch Program Guide, designed to help you get started on the Plan, and
    many other features designed to enhance your success.

  9. Say Hello to a New You

    Get used to all the attention. People will notice a difference—you will, too. Once you
    lose the weight on the Cinch Plan, you’ll not only be healthier, you’ll look and feel great.

  10. Don’t Like It? Don’t Pay for It

    With our 100% money-back guarantee, you have nothing to lose except the inches.
    And everything to gain in a whole new life.

Want to know more?

2011 is a new year – a good time to start your new weight loss management program. To get started you can:

  1. To get started you can click here to purchase Shaklee Cinch Products
  2. For any questions, please click here to Contact us

Another good tip: take a “before” picture so you can show everyone your progress and your own Success Story!

Got milk? Want to lose it?

Losing weight means different things to different people. I think of it as shedding gallons of milk.

How much does a gallon of milk weigh?

One gallon of milk

That seems like plenty. How about two gallons?

Two gallons of milk

That starts to add up fast. Three gallons?

Three gallons of milk

This is more than I can carry in with the groceries. Four?

Four gallons of milk

Now that is quite a load. Almost 35 lbs. just from those four gallons of milk.

What does this mean for losing weight?

For each 8.6 lbs. I can lose, it will be as if I no longer have to carry a gallon of milk around with me all the time. So if I can reach my weight loss goal it will be like I have shed several gallons of milk. So I no longer have to carry it with me every where I go. That has to be easier on my body, on my joints and back.

And the best part will be that the majority of this unwanted weight will come off abdominal fat. And that is what I want to lose most of all.

So where am I now?

I have been using Shaklee Cinch for 9 weeks now and I have honestly lost 30 lbs. So I no longer carry 3 1/2 gallons of milk!

Three and a half gallons of milk = 30 lbs.

But I am not finished there. I want to lose another 20 lbs. and have a BMI (Body Mass Index)  under 25.  And for the first time in years I will no longer be in the “Overweight” or “Obese” categories.  I know that I will feel better and that it will be a good trip to the doctor next time.

From personal experience I can recommend Shaklee Cinch. It has worked for me – when nothing else has – and I feel confident that I can reach my goal.

If you want to know more about Cinch,  and if you want to start losing those gallons of milk, let us know by contacting us here or heading over to our site to get started with Cinch.

Good luck with your program!

Dangers of Abdominal Obesity

You’ve probably already heard about the dangers of abdominal obesity (otherwise known as “belly fat”).
You’ve probably heard that it increases your risk of diabetes, heart disease, stroke and cancer.
But did you know that it could literally be killing you – even if you are at ideal body weight?A group of scientists at the National Institutes of Health recently analyzed data collected from 44,000 women in the Nurses’ Health Study over a 16-year period and asked if abdominal obesity affected their death rates from heart disease and cancer(Zhang et al, Circulation, 117: 1658-1667, 2008).The answer was a clear-cut yes!

The study showed that women with a waist circumference of 35 inches were twice as likely to die from heart disease and cancer than women with a waist circumference of 28 inches – even if they were at ideal body weight.

But you might be asking “How can they be at ideal body weight and still have abdominal obesity?”

There is a natural tendency to lose muscle mass as we age. When we add in the inactivity associated with the American lifestyle that loss of muscle mass is accelerated and the muscle is replaced with fat.

Thus, it is actually possible in today’s world to have both normal weight and abdominal obesity – and that is not a good thing!

Of course, the women who were both overweight and had abdominal obesity were even more likely to die from heart disease or cancer.

So it is not just about not looking good in your bathing suit – abdominal obesity is a killer!

However, the good news is that you can do something about abdominal obesity.

A combination of exercise, a healthy diet and the “Cinch Inch Loss Plan” is a proven way of getting rid of that unsightly belly fat forever.

To Your Health!
Dr. Stephen G Chaney

Dr. Stephen Chaney
Shaklee Master Coordinator

These statements have not been evaluated by the Food and Drug Administration

5 Ways to Live a Healthy Lifestyle

Who Wants to Live a Healthy Lifestyle?

This is an easy question. Almost everyone.

But what can make this such a hard thing for us to do these days? In the US we typically live an eventful, busy life – filled with so many activities that to remember to treat ourselves well sometimes gets lost.

Journey to Optimal Health

To be healthy we should focus on five areas:

  1. Good nutrition – what we eat matters
  2. Weight management – how much we eat matters
  3. Fitness – to make our bodies stronger and healthier
  4. Stress management – to minimize unwanted influences to impact our well-being
  5. Taking the right supplements – to give our bodies the best nutrients to stay at our best

Good Nutrition

Many times our eating habits are developed based on the wrong influences – eating what is handy, cheap, easy to find, or what tastes the best. Most people know what makes up healthy nutrition. We should cut back on fast foods, junk foods, and reduce soda intake.

Instead we should eat a healthy diet of the proper balance of macro-nutrients, healthy protein, heart-healthy fats, complex carbohydrates, vitamins and minerals, as well as the all important Omega 3 supplement.
Easier said than done – right?  But many times it takes just as much time, money, and effort to eat the wrong things.

Weight Management

Sixty percent of Americans are overweight. There are many causes, but we need to find the solution for what works for ourselves.

The diet cycle is tough on our systems and eventually results in ending up back where we started. This cycle can actually cause us to lose ground by ending up with lower muscle mass. Lean muscle is important because muscle equals metabolism. The greater our metabolism, the more calories our body uses and that means being able to lose weight or keep our weight where we want.

40%-50% of our diet calories should be made up of complex carbs, 25% to 30% of lean protein, and the remainder from healthy fats. Of course the exact formula for each individual can be different. And it is always recommended that a health professional – doctor or dietician – should be consulted to make sure you are on the right track.

Fitness

Exercise is important for our well-being and healthy lifestyle for multiple reasons. Working out can be an important activity in any weight management program. Stress can also be reduced from physical exercise. Cardio exercises can be very useful in making our bodies more healthy and can reduce the cause of many of the factors in making us unhealthy.

One hour a day is recommended by many professionals as the required fitness training each day. But that does not mean that you need to spend that time in the gym. Just by taking the stairs at work, walking whenever possible instead of using the car, and staying active in the back yard with the kids all count.

Stress Management

Stress takes its toll on our physical and mental health. A healthy lifestyle includes reducing stress whenever possible. You can start by recognizing the biggest stress factors in your life and minimizing them if you can. Even taking 10 minutes of breathing exercises can help out. And it is important that we all get as much sleep as we can with our busy schedules – eight hours a night can do wonders.

Taking the Right Supplements

If we are conscious about eating a healthy diet, we still may not be getting every nutrient we need to keep us in top shape. Poor foods, less desirable food sources, pollution, and even junk food do not help out.
The recommended supplements include multi-vitamins, antioxidants, calcium, fish oil for omega 3’s, and probiotics for a healthy intestinal tract. There are many sources of natural nutrition vitamin supplements. This may take some time to educate yourself on what is best for you. But the time will be a good investment. And don’t forget to check with your doctor to get their advice as well.

Once you make the decision to leave a healthier lifestyle, you will probably discover that you have more energy, feel better, and want to do more in your active life.

And it is very important to remember that even small changes make a difference.

Good luck and get started today!