Why Can’t I Lose Weight?
Crash diets, fad diets, exercise addiction, lose some weight, gain it all back; self-deprivation, starvation, frustration, self-loathing, and finally surrender…Do any of these sound familiar to you as you struggle with your own personal ‘roller coaster’ ride of weight loss?
Have you spent a good part of your life—and an even greater part of your wallet—trying to lose weight? Achieved limited success from your heroic efforts here and there, but ultimately gained the weight back and then some? Believe me you’re not alone, and there are dozens of statistics to prove it.
How would you like to identify at long last what has been sabotaging your weight loss efforts all those years? Need some great advice on how to overcome these obstacles to put them behind you forever, making your weight loss pills work better, your diet work faster, while never again having to worry about gaining the weight back?
Does this sound too good to be true? Well, if I promised that it would happen overnight perhaps it would be too good to be true. But the information I’m sharing will take effort, commitment, time, and perhaps cost you something extra. Understand that there is often no single solution for losing weight, or for breaking through a diet plateau.
Our bodies are very complex, and there are many aspects of our health which may need to be brought into balance before we can lose weight. I guarantee that if you have struggled in the past, once you rule out and work through the hidden culprits below that can sabotage your weight loss efforts you will get off the roller coaster forever.
Hidden Culprits that Sabotage Weight Loss
Have you noticed that you started gaining weight very quickly even though your diet, calorie consumption, or activity level has not changed at all? Or have you increased your exercise level or reduced calories even further but still see no results?
Are you experiencing any of the following symptoms?
If you answered "yes" to any of these Questions, an underactive thyroid can be the root of the problem, and should be checked by your doctor. The fact is that undiagnosed or undertreated hypothyroidism is thought to cause weight loss problems for a significant number of dieters, not just a rare few as has been previously beleived until now.
In fact, many thyroid experts believe that low thyroid is a hidden epidemic. “Hidden” because most medical practitioners only look at blood test results rather than including a patient’s clinical symptoms as part of their diagnosis and treatment. Therefore many people who are clinically hypothyroid and in need of treatment are overlooked because their blood work results came back within the so called “normal” range.
According to most laboratories in the U.S., the official "normal" reference range for the Thyroid Stimulating Hormone (TSH) blood test runs from approximately .5 to 4.5/5.0. Sadly there are a vast majority of physicians, who rely on blood tests almost exclusively. These physicians exclusively rely on blood results to determine whether or not thyroid disease is even diagnosed at all, much less treated, and when diagnosed, how it is treated…but those numbers only tell half of the story!
“Normal” ranges are completely unreliable without considering clinical symptoms. For example, I have had hypothyroidism for over 25 years and for my clinical symptoms to completely subside, my TSH needs to be at around .1 on my meds. But according to most doctors that would make me Hyperthyroid and they would reduce my dosage. Then the minute I go above .3, my hair starts falling out, I swell up about 20lbs., and am not very pleasant to be around emotionally.
Furthermore, TSH is not the only thyroid hormone that needs to be tested. T4, T3, Free T3 and thyroid antibodies should also be checked. The bottom line is that if you experience any of the above symptoms you need to find a progressive doctor who will not only do a complete thyroid panel on you, but will also consider your clinical symptoms as well.
I’m sure you are well aware that there’s no shortage of information on the internet, especially when it comes to Hypothyroidism. The good news is that all of this information helps to bring much needed awareness to Hypothyroidism and the DEVASTATING effects it can have on your life. (Hint: the number 1 most commonly prescribed medication for hypothyroidism is completely ineffective for some people.)
I just found this great hypothyroidism resource which will really help clear up the confusion for you. The following video I’m about to share with you contains a lot of great information on how to naturally overcome hypothyroidism by stopping it directly at the source. The best part is that it’s actually based on scientific research… Scientific research that I will bet that you have never even seen before. Click this link to watch it!
My own experiences with this common disease could fill pages of this report, but I can happily say that after finally finding the right doctor who prescribed the right medication for my body I am finally symptom free. With the help of the hCG Diet Plan and trusted weight loss maintenance supplements I have shed sixty pounds and kept it off for over seven years!
Men, don’t skip this part yeast infections are not just for women!
Yeast infections (Candida Albicans) are probably another of the number one hidden culprit in the inability to lose weight. Why? Because most people carry them and are not aware. Unless you have the most common sign of vaginal discharge, it goes completely undetected and untreated. The fact is that candida infections can occur throughout the entire body!
We know from experience that if you don’t succeed in reducing the infection of the candida albicans yeast in your body, you will never lose weight effectively.
Are you experiencing any of the following symptoms?
If these symptoms seem familiar, then you may have a yeast overgrowth such as candida albicans.
A yeast infection results from an overgrowth of yeast (a type of fungus) anywhere in the body. Candidiasis is by far the most common type of yeast infection. Yeast infections commonly occur in warm moist body areas, such as underarms or the vaginal area. Usually your skin effectively blocks yeast, but any breakdown or cuts in the skin may allow this organism to penetrate.
The majority of people who have a yeast overgrowth do not even realize they have it until they become seriously ill. We all have the yeast 'candida' in our gut, but it’s usually controlled by other bacteria. When the immune system is compromised because of illness or a poor diet, for example, the ratio of 'healthy' bacteria to undesirable bacteria can be altered, causing candida to grow out of control. It is estimated that over half of the world’s population has a moderate to serious Candida condition.
Antibiotic and steroid use is the most common reason for yeast overgrowth. But pregnancy, menstruation, sperm, diabetes, birth control pills, HRT, steroids and stress also can contribute to getting a yeast infection. Also, yeast infections are more common during and after perimenopause.
Don’t just rely on vaginal discharge to determine if you have a yeast infection and don’t just treat it topically. The external condition is merely a symptom of the internal infection. In systemic candida disease the fungus enters the bloodstream and spreads throughout the body and could go completely undetected for decades…yes decades!
A yeast overgrowth will not go away on its own in fact this stealthy fungus grows stronger and stronger with each passing year. Some people could unsuspectingly have an overgrowth for at least 20 years and suffer miserably with the inability to lose weight, allergies, food sensitivities and the like.
You can take a battery of tests to determine if you have systemic yeast, but the medical community in general does not seem to want to acknowledge how wide spread this condition is. They would much rather treat the symptom then spend the time with you to get at the root cause. If you want a quick and surprisingly reliable test - try this surprisingly accurate saliva test.
Yeast infections are extremely resilient. The best way to treat a yeast infection is to allow your body to do the work with the assistance of probiotic supplements and other natural therapies. Taking a good probiotic on a daily basis is a good start, but expect the process to take about three months. The dosage for yeast infection or antibiotic restoration should be 20-25 billion organisms per day and 3-5 billion per day for maintenance.
If you don't have three months (who does?) we recommend using the highly successful Yeast Infection No More program. YINM is an original high quality product and one of the most comprehensive holistic yeast infection solutions on the internet. The product also stands on its own because of the exclusive bonus that comes with it: They offer 24 hour personal counseling and support to guide clients through the program until they reach their goals (candida infection freedom). In this way they practically guarantee their success and satisfaction.
Note: Some people think that eating yogurt is a good way to get probiotics but this is a misconception. When yogurt is manufactured, all contains bacteria (also known as Active Cultures), but many brands undergo a heating process to extend shelf-life which then kills the bacteria. Yes, even brands like “Activa” and “Yo-Plus” do this.
The only yogurt I know of that does not use a heat process is “Erivan.” Erivan's special culturing method keeps the live culture and enzyme count high, assuring easier digestibility for even those with lactose intolerance and "better than milk" calcium absorption. If you do not live near a “Whole Foods Store” or your Health Food store doesn’t carry it, most can order it for you.
From my own experience with this common weight loss saboteur my best advice is to consider using the Yeast Infection No More program. I can happily say that after kicking yeast from my body and with the help of the hCG Diet Plan I have shed sixty pounds and kept it off for over seven years!
Note: Some people think that eating yogurt is a good way to get probiotics but this is a misconception. When yogurt is manufactured, all contains bacteria (also known as Active Cultures), but many brands undergo a heating process to extend shelf-life which then kills the bacteria. Yes, even “Activa” and “Yo-Plus” do this. The only yogurt I know of that does not heat process is “Erivan.” Erivan's special culturing method keeps the live culture and enzyme count high, assuring easier digestibility for even those with lactose intolerance and "better than milk" calcium absorption. If you do not live near a “Whole Foods Store” or your Health Food store doesn’t carry it, most can order it for you.
One of the most popular misconceptions is that eating as little food as possible induces fat reduction. This common misunderstanding is actually counterintuitive because as soon as you stop eating at a normal level, your body will adapt by slowing down metabolic rate. This means you do not lose any excess fat because your system induces your metabolism to a slow crawl.
The goal is to keep your metabolism running at fat burning speed even while cutting calories. There is clinical proof that supports the following, unless you restrict calories in the proper cycles and eat sufficient amounts of high quality protein you will sabotage your weight loss efforts.
Let’s face it, when you say you want to lose weight, what you actually want to lose is fat. If you starve yourself almost 25 percent of that weight loss can be made up of water and lean muscle tissue. Yes, the very same lean muscle that will keep your body a fat burning machine forever.
The reason for this is that the human body is actually programmed to hold on to fat to survive times of famine. The body does not recognize that in modern times food is always available. So in times of what your body considers to be 'famine' induced by your voluntarily cutting calories, it will actually go directly to breaking down muscle and losing water in order to hold on to its fat reserves.
There's also the question of metabolism. When you crash diet, your metabolism slows down to conserve energy and make the most out of the small amounts you are eating. What happens when you go back to eating normally? Well, everything you eat is being dealt with at a much slower rate and more fat is stored. So why does this always happen?
Part of the answer to millions of years of evolution lies in the single most important fat-burning hormone in your body named Leptin. Leptin is a critically important hormone that helps control or influence practically every other weight loss hormone in your body…and is responsible for regulating your ability to burn fat as a whole.1-3
Here’s the facts: just about everyone is unintentionally fighting an uphill battle with leptin each and every time they attempt to lose weight. With that discovered, it's pretty easy to see why so many dieters, perhaps you're among them, struggle to shed their unwanted belly fat, month after month, year after year.
In order to burn fat, your body depends on these two things:4-6
1) High levels of leptin*
Now for the bad news (and don’t worry, stay with me solutions are coming!)… Anytime you go on a diet and reduce your calorie intake, leptin levels nose-dive and fat burning is radically reduced.7-9 Why? Because leptin’s main function is to protect your body against starvation, and in the midst of decreased food intake (i.e. be it dieting or famine, you’re body doesn’t know the difference, nor does it care!), your body unfortunately views your stored body fat as a huge asset to survival. After all, body fat provides a vast supply of stored energy and warmth, both highly-valued resources when food is intentionally restricted or in short supply.
The result: reduced leptin levels…which triggers decreased fat-burning. In fact, some research has shown that leptin levels can drop by as much as 50% after just 7 days of dieting… that puts you at only 50% of your fat-burning potential just one week in to your fat loss program, and it only gets worse with each passing day.10,11
And if that wasn't bad enough, with every pound you do struggle to lose, leptin levels fall even further, making it even more difficult for you to continue to lose fat.12,13 Why? Because, as discussed, in spite of calorie limitation, your body views stored body fat as your answer to survival. The more body fat you lose, the more "threat" your body senses, and the harder it is to drop that next pound.
This scenario illustrates only half the dilemma. The other bad news is that most people are unable to proficiently utilize leptin due to years of high body fat levels and a diet full of processed foods.14-16
Finally the good news, depending on the amount of weight you are trying to lose research has led to the discovery of both a diet protocol and a diet supplement formula which was scientifically designed to approach leptin from two different angles: production and sensitivity.
The Diet Protocol:
A recent discovery in regard to leptin may have relevance to our understanding of the way Dr. Simeons HCG Diet Protocol works its magic. In the August 2007 issue of The Journal of Endocrinology, a research paper was published which states: “hCG significantly stimulates the secretion of the pro-adipogenic factor, leptin, from human adipose tissue.” Nobody is able to figure out precisely how these two protein hormones interact however, it looks likely that leptin and hCG – together with insulin – work to determine the way the body both stores and burns fat. Animal studies have shown clearly not only that leptin and hCG influence each other but that the effect that leptin exerts on insulin also creates an indirect response between insulin and hCG.
The essential thing for you to remember is what these three protein-based hormones have in common: Extreme amounts of leptin and insulin in the body leads to resistance so your body cannot utilize either. Instead of utilizing them on a cellular level, they will undermine your health. Insulin resistance leads to metabolic syndrome, also called Syndrome X, obesity and diabetes. Leptin resistance leads to the storing of adipose fats. hCG appears to restore both insulin and leptin sensitivity, which is likely to be one of the reasons it is so successful for weight loss.
The Conclusions about the hCG Diet:
Simeons’ “Obesity Cure” is indeed delivering on its promises – whether or not we will ever have sufficient, unbiased research to “prove” this beyond reasonable doubt. What is the important difference between the hCG Diet Plan and the other weight loss diets which end in frustration for so many who try them? The answer is simple. No other weight loss program addresses the root cause of obesity. Simeons’ protocol targets inessential fat deposits, enabling the body to restore its natural shape and form. It does not burn essential structural fat nor muscle tissue the way other diets do. Abnormal hunger disappears on the program. One no longer has to deal with a sense of deprivation or call on will power. The hCG Diet accomplishes these things by resetting the metabolism via the hypothalamus in the brain. Read more about the hCG Diet here…
The Supplement: this breakthrough formula uses key ingredients that have been scientifically shown to assist with one of your body’s biggest fat-loss challenges: your body’s production of, and sensitivity to, the single most important hormone in the fat-loss equation—Leptin. Supplementation may be better suited for dieters who only need to lose 10 pounds of body fat or less. Read more about the Leptin resistance supplement here…
Now understand the following, and this is going to be difficult for a lot of people to accept—calories still count. No matter what you hear or what you read, the bitter fact remains that in order to lose weight you must consume less calories then you expend all while balancing the delicate Leptin hormone. Period.
With that being said, it’s the type and quality of the calories you consume, and when you eat them, that can make all the difference in the world. Anyone will lose weight by consuming less calories than they burn. But the difference in the physiques between weight losses that occur in a body eating 1,000 calories of Twizzlers a day compared to a body eating 1,000 calories of lean, high quality protein a day would be unmistakable. A radical and unlikely example, but you get my point.
We’ve all seen “skinny” fat people. Bodies that appear to be very thin with no muscle tone and skin that seemingly hangs on their frame. Most people are simply not getting enough high quality protein in their diets these days and require supplementation and if you are a vegetarian or vegan your supplementation needs will be even greater.
Anyone who has ever dieted has experience with this common weight loss saboteur whether aware or not. Some dieters may have never heard of Leptin before today. My best advice is to do your research and chose the best diet program for your own personal needs.
According to a study reported by USA Today, Scientists have found that sleep deprivation increases levels of a hunger hormone (ghrelin) and decreases levels of a hormone that makes you feel full (leptin). The effects may lead to overeating and weight gain.
ScienceDaily (May 23, 2009), also reports that there appears to be a link between sleep and weight control, with some studies indicating that sleep disruption can increase weight gain and others that diet affects sleep. Victor Uebele and colleagues, at Merck Research Laboratories, West Point, have now provided further evidence to support this association by showing that T-type calcium channels regulate body weight maintenance and sleep in mice.
The regulation of leptin, a hormone released by the fat cells that signals satiety to the brain and as a result suppresses appetite, is significantly dependent on sleep duration. After 6 days of sleep restriction to 4 hours per night, leptin levels in a study group were markedly decreased, particularly during the nighttime1.
In a later study, the levels of ghrelin, a peptide that is secreted by the stomach and stimulates appetite, were measured with the levels of leptin after 2 days of sleep limitation to 4 hours per night2. The subjects measured their levels of hunger and appetite at regular intervals. Sleep restriction was linked with reductions in leptin (the appetite suppressant) and elevations in ghrelin (the appetite stimulant) and increased hunger and appetite, especially an appetite for foods with high-carbohydrate contents.
This data suggest that sleep may be beneficial in the fight against obesity. These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.
Stress, hormones, bad sleep habits and a long list of other factors may attribute to sleep deprivation. Therefore, if you have difficulty falling asleep or staying asleep try the following tips:
Sometimes getting more sleep is not as easy as it sounds. There are many additional causes for insomnia (hormones, work schedules, travel etc.) that could make getting a full night sleep next to impossible for some people.
If all else fails, Leptin sensitivity and may addressed with the assistance of the only known clinically tested supplement that assists with your body’s production of, and sensitivity to, this single most important hormone in the fat-loss equation.
Additionally, in the August 2007 issue of The Journal of Endocrinology, a research paper was published which states: “the hCG hormone significantly stimulates the secretion of the pro-adipogenic factor, leptin, from human adipose tissue.” No one deduced exactly how these two protein hormones interact however, it looks likely that leptin and hCG – together with insulin – work to determine the way the body both stores and burns fat. So if you have an immediate need to lose 15 pounds or more the hCG Diet may help you lose the weight read more here.
There are several ways in which stress can contribute to weight gain. The first and most obvious is that stress can be a major factor in both insomnia and compulsive eating. We’ve already examined the medical evidence that suggests the link between sleep and weight gain in Part 4 of this series. Another less obvious cause has to do with cortisol, a stress hormone.
Whether we're stressed because of emotional, environmental factors, teenage kids, the constant, crazy demands at work, or being chased by a saber tooth tiger, our bodies respond the same way—like we're about to be harmed. To answer this need, the “fight or flight” response is triggered in our bodies, leading to the release of various hormones, specifically the stress hormone—cortisol.
Cortisol signals the body to do two things—increase appetite and store fat. Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
If you remain in this state of chronic stress for an extended amount of time, your health becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain—which is why cortisol products are marketed as diet aids.
Chronic stress and Cortisol can contribute to weight gain in the following ways:
Too much cortisol can slow down your metabolic rate, thus causing you to processes foods slower and store more fat faster. This also makes dieting more difficult.
Additionally, the same stress that causes elevated cortisol can cause emotional swings, compulsive eating adding to weight gain. When stress induced cortisol spikes it also causes you to crave sugar, salt, and fat thus making us gravitate towards the fattening foods with those ingredients in them.
Continued stress on the body’s system can alter blood sugar levels leading to conditions similar to hyperglycemia. Higher cortisol levels can also lower immunity and allow you to get sick more often. When you are not feeling well again you will crave sugar, salt, and fat thus leading to weight gain. It also increases bad cholesterol levels (LDL) adding to more stress on the body and more weight gain.
The bad news is that sometimes the stressors in our lives cannot be controlled; the good news is that there are natural methods of stress management (such as Pilates, yoga, meditation, biofeedback) as well as very effective online stress management course that can support with managing cortisol levels thus assist in achieving your weight loss goals.
Harnessing the effects of stress with this simple and effective online course in stress management is highly recommended before embarking on a weight loss program, especially if you have been struggling with weight loss in spite of reducing calories and increasing activity.
Maintaining proper weight is a challenge for people of all ages. However, the older you get, the more difficult it can be. It has been found that 90% of women experience weight gain between the ages of 35 and 55, not coincidentally, during perimenopause and menopause. Men are not excluded although the onset of their hormonal imbalance, known as andropause and starts somewhat later in their late 40s – 50’s.
While nutrition, exercise and lifestyle are critical elements to weight loss, balancing your hormones after the imbalances that perimenopause, menopause and andropause cause, is vital to your success in maintaining a healthier weight.
Hormones and weight gain are closely related, if your hormones are not balanced, you can gain weight, especially with too much cortisol or too little progesterone, testosterone or estrogen. Hormone imbalances will slow down your metabolism and put the pounds on, while also causing bloating and a myriad of other symptoms too numerous to list.
It may be that changing your diet and adding some exercise and supplements will do the trick. But if you’re a woman over 35 (45 for men), I strongly recommend that you read a book written by Suzanne Somers titled “Ageless: The Naked Truth about Bioidentical Hormones.” [Side note: This book changed my life and I cannot recommend it enough. I went through menopause with nary a symptom, and from her Anti-Ageing doctor recommendations (which are categorized by states) I found the BEST medical doctor I have ever known—Dr. Vladimir Berkovitz, Atlantic Medicine & Wellness, Wall NJ—I have referred this doctor to countless friends, relatives and clients and he has literally saved lives.]
Also, have your hormone levels checked—especially if you know you have a thyroid condition. If you find you have an imbalance, Bioidentical Hormone Replacement therapy may tip the scales in your favor and could take you from fat to fabulous – in spite of the inevitable effects of aging.
If you’re not ready (or wanting) to go the route of Bioidentical hormone replacement, there are many natural thyroid and hormone support supplements and diets that have been clinically proven to give relief from hormonal symptoms and tip the scale back in your favor.
Undeniably as we age and our hormones change, our bodies begin to change as well. Even people blessed with “great genes” who have been genetically thin with flat tummies all of their lives will eventually see the effects of hormonal changes. Fat will start to accumulate on thighs, tummies, hips and arms.
Maybe you’ve felt this before too? You go on a “diet” and lose a bunch of weight, yet when you look in the mirror your “trouble spots” actually look WORSE…and there’s no way you’re fitting back into the “skinny jeans” waiting for you in the closet.
Truth is, you may have actually stored MORE fat on your troublesome fat zones, even as you lost weight from other parts of your body! Sounds crazy right?
There’s even a name for it… Female-Pattern Fat Storage.
And it’s caused by something called “adrenorecptors” on your fat cells. You’ve got two kinds:
Now the bad news…
It’s now clear that women have 9X more Alpha receptors on their stubborn fat!
Common nutrition advice and excessive exercise can actually trigger your Alpha receptors and suppress your Beta receptors — causing you to strip fat from your easy-to-lose areas and re-store it on your trouble spots!
My good friend and Australian body transformation specialist Sue Heintze battled with this for years. In fact, when she was in her teens, her mom and sister used to tease her: “Sue, you’re bum is getting big!”
That led to decades of battling body image issues, and lead her to become a fitness competitor and one of the most sought after female fat loss experts in the world!
Yet she still battled with stubborn bum and thigh fat until she stumbled on some hidden research that revealed the connection between your Beta receptors and the solution to trouble spot fat…
Since then, she has tested and perfected it on herself and thousands of women via her books and programs. Now, she is finally ready to release the full system! It’s called The Beta Switch.
The Beta Switch is the only complete weight loss lifestyle for women that specifically targets your female-pattern fat by switching on the fat-burning power of your Beta receptors, without restricting your favorite foods or doing excessive exercise.
One of the major saboteurs of successful weight loss is the unconscious consumption of "hidden" calories. Calories which we don't take into account, but are still a part of our everyday diet. It’s a lot easier to consume excess calories than you think and it may be the reason why you are not achieving the weight loss success you desire regardless of how noble you think your diet is.
In addition to making smart food choices and watching your portion sizes it’s extremely important to closely monitor everything you put in your mouth. You’d be surprised to find how many unconscious calories you may be consuming every day, and all it takes is an extra 500 calories to sabotage your weight loss efforts.
Take a few minutes to read about some of the common sources of hidden calories and realistically assess your eating habits. Start keeping a food journal to help track what you eat for several days and you may be surprised at how many hidden calories you are actually consuming.
Unconscious eating occurs when we eat without paying attention or when we disregard “licking the spoon” or “tasting the sauce” (get this…an unconscious lick of a spoon of peanut butter after making your toddlers sandwich can cost you 50 calories! I know that seems trivial, but if you’re on a VLCD medical diet like the hCG Diet Plan, that unconscious lick of the spoon was 1/10 of your calories for the day!)
The bottom line is that you are 50% more likely to avoid eating for unconscious reasons if you are writing down everything you consume. In the process, you may also be surprised at how many extra calories you’re eating without even realizing it. Just that awareness can save you at least a few thousand hidden calories a week!
So here’s the top hidden calorie sources:
A lot of people don't count the tiny bites they take here and there throughout the day. Sampling the sauce you’re making for dinner, nibbling on a cookie from a plate left by a thoughtful co-worker in the lunch room, grabbing a piece of candy or handful of mints from a bowl by the cash register, sampling a slice of cheese or meat at the deli counter etc.
Unplanned food consumption can result in hundreds of hidden calories a day unless you are careful about keeping a food diary. Get diligent about tracking everything you eat and subtract the calorie value from your next meal. This is where a good calorie counting diary can play a valuable role in your diet efforts. When you’re more aware of the calories of ‘that one mint’ combined with the slice of turkey you tested at the deli counter, you’ll be less likely to subconsciously graze on extra calories when you’re dieting.
Often times these hidden calories are snacks that you pick up and eat without even realizing what you’re doing. You may work out for twenty minutes and then grab a handful of almonds because you’ve read that they’re a great post-workout snack not realizing that you just consumed about 200 calories (about ¼ of your daily allowance for weight loss.) Don’t get me wrong, a handful of almonds are a great snack when thoughtfully planned, but when done unconsciously they can undo all your diet efforts.
Hidden calories are contained in foods, usually manufactured foods, with poor or misleading labeling. Substantial amounts of fats and/or carbohydrates can be “hidden” in diet foods that you wouldn’t even realize unless you read the label. A large size “low fat” Frappuccino or latte, for example, can pack up to 500 calories from sugar and conversely “sugar free” foods can be loaded with fat calories.
You have to be a very savvy label reader and educate yourself on how manufacturers cleverly disguise food additives you are trying to avoid with alternate names (i.e. Sugar can be disguised as: dehydrated cane juice, corn syrup solids, Dextrin, Dextrose, fructose, fruit juice, agave nectar etc.)
It’s always best to avoid packaged foods whenever possible. Try to get into the habit of preparing small Ziploc sandwich bags with healthy snacks and keeping them within easy reach in the fridge or a small cooler that you can take to work. I like to slice grilled chicken breast into finger size pieces and bag them with celery or carrot sticks. Or keep an open bowl of grapes at eye level in the fridge. When you open up the door to unconsciously graze they’ll be right there to remind you to eat something healthy.
Calories from Your Kids
This is a monster saboteur for new moms & dads alike. Let’s face it no one wants to waste food (i.e. money). So you taste a few forkfuls of mac and cheese when preparing it for your kids (54 calories) then instead of throwing away the half cup or so that’s left over you unconsciously scrape it in your mouth instead of the garbage and viola there goes another additional 200 calories.
Next you go to the movies and order popcorn (who can resist a few kernels of that buttery goodness right?) afterwards a restaurant for lunch and your child leaves a pile of chips or French fries on their plate for you to munch on. Then you pick on a leftover chicken nugget from your kid's dinner plate and you polish off another 50 calories. Next you finish off the grape juice from your kid's juice box and there goes another 30 calories up the straw. If you've been doing the math, you've consumed 500-750 "hidden" calories from your kids in just one day!
This is hard one for a lot of people, especially in the U.S., where we’re used to being served giant plates of food in restaurants. I have some friends that actually rate restaurants not by the quality of the food, but by how much you get on the plate! Start reading labels and pay attention to portion size, you’ll be surprised at how little 500 calories looks on a plate but you’ll get used to it over time.
Most of us eat far more than what's recommended as a true serving size. A serving of protein is about 4 ounces or the size of a deck of cards, not a dinner plate. Serve yourself ahead of time to control your portions. When you go out to eat, ask for a to-go box at the start of your meal and pack up half of it to take home with you before you even start eating.
Again, this is where a good calorie counting diary can play a valuable role in your diet efforts, when you know exactly how many calories you’re consuming you’ll be less likely to overeat and consume extra calories.
It is easy to over eat with some foods more than others, because they contain a lot of calories, even in small portions. The worse culprits are the calories we don’t even consciously count as part of our meals like butter and spreads, salad dressings, mayonnaise, cheese, chips, biscuits and crisps. Use condiments sparingly and avoid the chips, biscuits and crisps altogether.
Everyone who’s ever dieted knows to avoid soda…even diet soda. Carbonated beverages are just plain bad for you. The carbonation in all soft drinks causes calcium loss in the bones and aspartame may be equally as bad for your body as high fructose corn syrup.
Although switching from regular soda to diet soda may save you calories, some studies suggest that drinking more than one soda a day—regular or diet—increases your risk of obesity and related health problems such as type-2 diabetes.
Also be aware that “designer” coffees with cream, milk, syrups or sugar can be high in calories. If you must partake, avoid the “venti” sizes and cut back or cut out the sugar. A Starbucks venti Eggnog Latte is 630 calories and a White Chocolate Mocha is 550 calories! That’s half of the amount of calories you should be eating a day just to maintain your current weight!
As you can see, you could easily drink your entire days’ worth of calories away. Drinks don't fill you the same way as food, so it's unlikely that drinking high calorie drinks will affect the amount you eat for the rest of the day. Alcoholic drinks are also calorific, so if you want to lose weight you should consider reducing the amount you drink. A pint of beer is equivalent to about 182 calories, a small glass of wine about 85, and a gin and tonic about 85. Two or three drinks of an evening add considerably to your daily calorie input.
Shopping and Snacking
Ever walk through a Costco or gourmet marketplace with sample stations all over the place? Cheesy quiche or fattening pastries, I guarantee they’re not passing out samples of diet food! A day of shopping can make you work up an appetite. The times when you are tired and hungry make you the most susceptible to unconscious snacking.
Steer clear of the sample tables and make sure you always have a healthy snack with you so you never have to eat in the food courts of malls where the only foods available are loaded with fat and excess calories. Before you order a slice of supreme pizza with extra cheese or a plate of stir-fry wok chicken with a side of MSG, consider that you are most likely getting your entire days’ worth of calories saturated fat in one sitting, and in some cases, even more.
Watch Out for Restaurants
A typical meal at a restaurant is going to be loaded hidden calories. Everything from the bread slathered with butter that you nibble on before the meal, to the high fat cooking methods in which your meal is prepared can load you up with unnecessary calories. If you must eat out, skip the sauces & butter, request that your veggies be steamed and use balsamic vinegar or lemon juice as your salad dressing.
Here's a personal experience I'd like to share about restaurants and calorie counting: I was on the hCG Diet and had to eat at a restaurant for a business dinner. When I ordered my food I asked for a broiled chicken breast and steamed broccoli. I specifically emphasized NO oils, fats, or butter whatsoever and even told my server that I was on a very strict diet. When my food arrived I could actually see traces of butter in my plate. When I called over my server and pointed it out she said "The Chef thought the food would be tasteless without any fat so he added a little butter. It's only a small amount for taste." ...I rest my case.
Summary: By taking into account the hidden sources of calories and eliminating them where possible, you can help yourself achieve the overall calorie reduction that you must in order to lose weight. It may not be easy but it’s worth it!
Not enough exercise? The math is very simple – if you burn more calories than you consume, you are going to lose weight. But the math begins to get complicated when you factor in that no two bodies’ burn calories at the same rate. That’s why most diets ‘out of the box’ simply don’t work. Some people may lose weight on 1200 calories a day and some may need to consume a lot less.
If you asking yourself why the answers could be right here in this very report. Do you have physiological issues that are slowing down your metabolism such as hormonal imbalance, yeast overgrowth, nutritional deficiencies etc.? As you start to identify and correct your physiological issues your metabolism will increase and you’ll probably be able to eat more calories and still lose weight.
In the meantime, adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine. Don't worry, getting more active doesn't mean you have to sign up at a gym and take kickboxing or start participating in triathlons.
Starting some type of physical activity that you enjoy for 20 minutes a day is all you need to start moving the scales. Let me stress the word “enjoy.” In Deepak Chopra’s book “Perfect Weight,” he discusses how our bodies are intended for activity and movement, yet many of us associate exercise with agony, tedium, or labor rather than with freedom and feelings of happiness. We may completely evade exercise or, if we do manage to “force” ourselves to exercise, we may remain disconnected from our body and our feelings as we move.
Look around any gym and observe the number of people staring at the TV monitors, reading magazines, or even talking on a cell phone as they pound out miles on the treadmill or hunch over a StairMaster set to a level that is too high to allow for the most beneficial posture and body alignment.
Chopra says, “The secret is finding some physical activities that you like and that are suited to your mind-body type. No matter what your current fitness level is, you can begin to move your body and breathe on a consistent basis, even if the most you can do right now is walk around the block. In addition, keep in mind that a complete exercise program includes attention to developing flexibility, strength, and cardiovascular conditioning.”
Fat Burners and Energy Supplements are a powerful tool to help motivate you to exercise, keep you exercising longer, and improve your performance and endurance so you can burn more calories and get the most from your workouts!
Too Much Exercise? Sounds crazy, but it’s not. Exercise is an essential part of losing weight and keeping it off. However, there is in fact such a thing as doing too much exercise, or exercising too intensely. Over exercising is not only stressful it’s hormonally depleting, especially for women over 40.
If exercise is experienced as stressful, this can stress the adrenal glands which will produce too much cortisol in response. When there is too much cortisol release, the body goes into the "starvation" mode as I mentioned earlier in The Stress Factor, and will retain weight, especially around the midsection.
This is one of hardest ‘pills’ to swallow for most young athletic women who are healthy eaters, exercise intensely, and are frustrated by lack of weight loss or even gain weight despite all their efforts.
Physical stress is just as harmful to your body as the mental or emotional stress we talked about earlier, and overtraining certainly meets the requirements. The body cannot distinguish between real, imagined, environmental, or emotional stress. To get a full understanding of how the stress of over exercising can actually affect your ability to lose weight, reread The Stress Factor above.
If you’ve been over exercising chances are you’ve taxed your adrenal system and have elevated cortisol. Our best advice is to reduce the intensity of your workouts consider supplements that can support with managing cortisol levels thus assist in achieving your weight loss goals.
As discussed, food can be converted into fat or energy. You can either store what you eat, which means you will probably put on weight, or you can use it for energy. Whether food is burned or stored is determined by a number of chemical and hormonal reactions that take place in your body. These are activated by enzymes, which are, in turn, dependent upon vitamins and minerals.
Therefore, if you are deficient by even a small amount in certain vitamins and minerals, you will gain weight. The science supporting the use of a daily multivitamin has been stacking up. In the last year, a study found that those who regularly consume a multivitamin are biologically younger than those who do not, and a separate study that found that long-term multivitamin use may reduce the risk of death due to cardiovascular disease. Now, a new study has found that multivitamins may aid weight loss. Research shows that taking your vitamins daily helps you maintain your weight and it also helps reduce your appetite while you're on a weight loss diet plan.
Another study published in "Journal of Clinical Endocrinology & Metabolism" in 2009 examined the relationship between vitamin D status and body fat in young women. It found that vitamin D insufficiency was strongly correlated with increased body fat. Vitamin D insufficiency has also been linked to obesity in older adults, say the study's researchers. According to Oregon State University nutrition expert Jane Higdon, “vitamin D is an important component of multivitamins, as it may be hard to obtain sufficient amounts of this nutrient from diet alone.”
Other important vitamins include are B Vitamins and Vitamin C. Your multivitamin should include B-complex vitamins, most importantly riboflavin, niacin, pantothenic acid, pyridoxine, choline and inositol. Riboflavin and pyridoxine are needed for normal function of the thyroid and the metabolism. Niacin is necessary for thyroid hormone production, and is part of the glucose tolerance factor. If you don't have enough pantothenic acid in your diet you will have trouble utilizing fat. It also helps with energy production and adrenal function. Choline and inositol aid in fat metabolism.
Vitamin C is another important nutrient that you should make sure is included in your multivitamin. It has a number of healthful benefits, but for weight loss it helps convert glucose into energy that can be used by cells.
Summary: Multi Vitamins are essential to good health. Not only do they supplement your nutritional input when following a low-calorie diet, but they can also increase your metabolism and actively increase your weight loss!
Weight gain is often linked to certain medication, such as HRT, the contraceptive pill and steroids. Some antidepressants can also cause increased appetite and weight gain. If you have to take medication, discuss your weight problem with your doctor and ask if there are alternative drugs you could take. Never stop taking any drug without the advice and supervision of your doctor.
If you have ruled out all other factors yet still cannot lose weight in spite of diet pills, exercise and reducing calories, then toxicity must be considered as the likely the cause of your diet failures, uncontrollable cravings, and inability to lose weight. Toxins have an attraction for fat cells due to the fact that they are fat-soluble. When the toxins attach to the outer cell membrane, which is made of a lipid bilayer (two layers of fat), they cause the cell to continually release Leptin.
When Leptin is continuously elevated, just like insulin in type II diabetes, the receptors burn out; Leptin is the hormone that tells your brain to burn fat for energy. This is why weight gain that does not benefit from diet or exercise may be due to Leptin resistance. The toxins also cause cytokines to release on an unregulated level that is damaging to Leptin receptors in the brain. Weight loss resistance will be the first of many problems.
The majority of Americans cannot lose weight despite dieting and excessive exercise. The amount of pollution, chemical exposure, refined sugars, processed and bio engineered foods continue to escalate. The onslaught of toxicity is causing major hormonal problems which lead to uncontrolled cravings, the inability to burn fat, decrease in metabolism, muscle wasting and eventually obesity. Your hormonal system will reset once you are rid of toxins and follow a healthy diet and only then will you begin to see results.
BodyFit Superstore was founded to be your partner in achieving your weight loss goals and helping you chose the right supplements for your success. Join our forum and participate in our community, your dream body is closer than you think! Best of luck on your weight loss journey to health & fitness!