Fat and Weight Loss – Do you need to eat fat to lose fat?
When it’s time to lose weight, many of us are trained to think “cut back on fat”. In a previous post – What’s the right amount of fat? – I discussed fat soluble vitamins, how much fat you should include in your daily diet, and some healthy fat sources. Now I want to cover one other important contribution fat makes when it comes to losing weight.
One of the beauties of fat is that it helps us to feel full. Fat is often referred to as the “satiety nutrient.” Have you ever eaten a meal that has been non fat or extremely low in fat? If so, then you might know what I mean. That meal typically doesn’t keep you satisfied for very long which leads to eating more food to get satisfaction. This can result in an overall higher calorie intake!
So for your weight loss efforts, it’s important to curb your appetite by including adequate fat sources with your meals and some snacks! Sixty grams of fat per day can add up quickly so you’ll want to make sure you’re making mindful choices.
Being careful you do not restrict your fat intake too low and include healthy fat sources in your diet everyday is just one of many factors that affect weight loss. To drastically increase your success with losing weight and keeping it off you must wade through all the weight loss information available and sort out what works from what doesn’t. Many methods used to lose weight are ineffective and some may even sabotage your weight loss efforts. Sign up for the FREE teleclass The 5 Biggest Dieting Myths Revealed to learn which weight loss strategies really work. Visit https://www.lisanelsonrd.com/newu/call.html to learn more today.
All the best,
Lisa Nelson RD
5 Biggest Dieting Myths Revealed
Heart Health – Increase Your Metabolism to Be Heart Healthy
Being overweight is linked to a 45% increased risk of developing heart disease. Shedding extra pounds is not easy, but by boosting your metabolism you increase the calories your burn throughout each day. This will lead to the heart healthy weight loss you desire.
You’ve probably heard the term “metabolism”, but do you really understand what it is and how to use it in your quest for heart health? Let me give you some pointers.
First, the definition of metabolism:
Metabolism is the minimum energy the body needs for basic bodily functions when resting and just awakened. Metabolism is more commonly referred to as the rate at which your body burns calories.
Why should you be concerned about metabolism?
If you boost your metabolism the more calories you burn when at rest and throughout your basic daily activities. This means fewer calories stored as fat and promotion of weight loss. The opposite is true also. If your metabolism drops, the calories you burn drops, and the result is weight gain.
Your muscle mass has the greatest impact on your metabolism. The more muscle you have, the more calories you burn. The less muscle equals the fewer calories. To add another wrench in your weight and heart health struggle, metabolism decreases as you age. The rate of decrease is about 2% every 10 years beginning at age 30. You can counteract this decline by being active and maintaining your muscle mass.
Building an extra 5 pounds of muscle will boost your metabolism by ~100 calories each day.
So, how do you build muscle?
The best way is to start strength training. If this is an area you are unfamiliar with it’s best to work with a trainer for one or two sessions until you feel comfortable. Remember to always consult your MD before started an exercise program.
You may be thinking, but what about my time on the treadmill? Yes, cardiovascular exercise does build muscle through repetition, but the main purpose of cardiovascular activities is to increase your heart rate to burn calories, not building muscle. Cardiovascular exercise temporarily boosts the rate you burn calories during the activity, but this rate decreases back to your normal level after the activity is complete and your heart rate returns to normal. It does not affect your metabolic rate throughout your day like strength training.
Okay, you’ve decided you need to build some muscle and you’re gung ho to start. Great! But wait one second.
A mistake I frequently see people make is trying to make too many changes at once. If you’re not currently active, suddenly jumping into lifting weights and jogging 5 days a week is not realistic and you set yourself up for failure. You need to take it one step at a time.
Establishing a realistic plan is critical to your success when you strive to boost your metabolism, lose weight, and achieve heart health.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
In part 2 you will learn about the “Metabolic Window” and how to maximize your muscle gains through what and when you eat pre/post workout.
All the best,
Lisa Nelson RD
Weight Loss Resolution – Tips to Stay Motivated
New Year’s is just around the corner and you know what that means. . .New Year’s Resolution! Every year you set a goal to make a change for the better. This should be a time of great excitement; however, you may be approaching it with a sense of dread instead. Will you achieve your goal? Or will it end up being another resolution that falls to the wayside?
The statistics are not very encouraging. Most people give up on their New Year resolutions within three weeks. According to one discouraging study, only 8% of American’s actually achieve their New Year resolutions!
How will you keep yourself motivated and make this the year you achieve your goals?
Here are five key strategies to stay motivated:
1. Set realistic goals.
Set a goal you know you can achieve. If you are currently inactive, it’s unrealistic to set a goal to run 5 miles three times a week. Instead, set a goal you can achieve, such as “I will walk 30 minutes 3 days a week.” Realistic goals can be motivating because once you achieve your goal you can set a new one! This allows you to “see” the progress you’re making. Which brings us to the next important strategy. . .
2. Set measurable goals.
Measurable goals make it possible to track your progress. For example, instead of setting the goal “I will eat out less this year” change it to “I will eat out no more than once a week this year”. By setting measurable goals you can easily track if you are sticking with your goals.
3. Write your goals down.
Writing down your goals makes them “real” versus keeping a mental list. Post your resolution where you will see it everyday as a reminder and added motivation.
4. Tell a friend.
Share your goals with others. This provides a sense of accountability. It’s much easier to let yourself down, but when you’ve shared your plan with someone else, there’s often an increased desire to succeed.
5. Reward Yourself!
When you achieve a goal, reward yourself. It’s important to recognize your accomplishments and treat yourself. Just make sure your treat is in line with your goal. If you want to lose weight, this isn’t the time to treat yourself to an ice cream sundae. Consider other small rewards you’d enjoy, such as a good book, new music CD, or new pair of shoes.
You increase your chance of success if you take it one step at a time. I wish you all the best on your journey to heart health and weight loss!
Go to http://www.eNutritionServices.com to sign up for The Heart of Health ezine and receive regular tips from dietitian Lisa Nelson. You’ll also receive the free report “Stop Wasting Money – Take Control of Your Health” or the free e-course “How to Lower Cholesterol in 8 Simple Steps”.
Make Your Halloween Healthier
Halloween is just around the corner, which means trick-or-treating, and I stress the “treating”. Eliminating candy completely at Halloween is not a feasible option and why spoil a fun holiday the whole family should enjoy? However, by taking a few simple steps you can limit the amount of candy in your home and maintain a balance between holiday treats and your health goals.
- Are you throwing or attending a Halloween party? Limit the cookies/candy and aim for some traditional fall goodies, such as caramel covered apples, pumpkin dip and pumpkin bars, which are tasty treats that offer some good nutrition too. If you are the party host, plan some party activities that get guests up and moving – Monster Mash dance contest or a scarecrow building contest – to work off some of the holiday goodies while having a ghoulish good time.
- Limit the number of homes you take your children to for trick-or-treating. The fewer homes you visit, the less candy you take home.
- “Donate” excess candy to the office or your child’s teacher. You and/or your spouse can place a candy dish at your office to share with co-workers and your children can load up a bag to give to teachers for school treats throughout the year.
- Purchase only what you think you’ll need to hand out to trick-or-treaters. Estimate how many little devils and goblins came knocking on your door previous years and purchase just enough candy to cover your expected trick-or-treaters. This will limit the leftover candy you will be tempted to consume after the big night.
- Portion control is key. Watch how much you eat at a time. If you have a sweet tooth, keep the candy out of sight and limit yourself to one or two pieces each day.
Halloween comes around once a year and for those dealing with health issues, such as heart disease or excess weight; this may be a stressful time trying to balance a healthy diet with the influx of candy. By following the above tips and making good decisions you can enjoy this time of year and some sweets, too.
Happy Halloween!
Lisa Nelson RD
