10 Pound Melt Down

Lose 10 Pounds Fast

Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from Tufts University showing the participants who coupled their weight loss eating plan with an exercise program involving cardiovascular activity, weight training and regular stretching lost 44% more fat than those participants that only followed a weight loss eating plan.

DAY 1

BREAKFAST

1 c cooked oatmeal (150)

¼ c blueberries (21)

1 small banana (105)

Calories 276

Effects of Alcohol on Weight Loss?

What effect does alcohol have on weight loss?

   Alcohol has 7 calories per gram and metabolizes much like fat. More importantly they are all empty calories as alcohol has no vitamins or mineral. Many alcoholic beverages have high sugar content. Alcohol can also inhibit your self control which may lead to overeating. To put in blunt -  alcohol slows your metabolism, reduces appetite self control and encourages over eating.

    If you are attempting to lose weight and one of your dieting tools is reduction in food intake, it is best to choose foods that are categorized as a good source of vitamins and minerals and not empty calories. Alcoholic beverages with the lowest calories are 12 oz. of light bear, 5 oz. wine or 1 oz. of liquor: each containing approximately 100 calories. 
Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center

4 Habits that Whittle Your Waist

4 foods habits that whittle your Waist

1. Wake up everyday to a glass of water with lemon, many vitamins are water soluble and having a glass of water before you eat will help the body better absorb the nutrients from food, and the acidity of the lemon will help rebalance the GI tract affording optimal nutrient absorption.
2. Breakfast before you hit the streets. Most experts agree oatmeal is one of the best ways to start your day. ½ cup of uncooked oats or 1 package of instant. Add 1 cup of fat free milk, stir in some almonds or walnuts and ½ cup of berries for vitamins and antioxidants. Your body digests fiber slowly so you will remain satisfied longer. 
3. Water  It is better to sip water all day than to chug a glass when you feel parched. Important to remember when you feel thirsty you are already dehydrated.
4. Stretch and Walk  Get up, reach for the ceiling and stroll the halls each hour. Instead of sending a message via e mail, walk down the stair and delivery the message to a coworker.

Tammi Jacobs, Health and Wellness Expert    

Owner, Results Health and Fitness

Strategies for Permanent Weight Loss

Strategies for Weight Loss

For permanent weight loss, reset your body and mind because this is a life long endeavor. Monday I had the funniest request from a member that was missing in action for several months. She ate her way through the holidays surviving on cookies and cocktails, and now it is time to come to terms with reality, back to Tammi. The funny part was her request to be back in shape by Friday. She wanted quick weight loss solutions to her end of the year (and into part of the new year) gluttony and she was ready for one solid week of penance. Our week is over but during the first workout she was reintroduced to some strategies for permanent weight loss and are now tattooed on her hypothalamus.

Exercise to Loss Weight

This is not new news however exercise is probably the single most important factor of successful weight loss and long term maintenance. Find any activity or better yet, several activities that you enjoy as you will be more apt to participate on a regular basis. I promise you will get “hooked” on all the positive attributes exercise provides.

Records and Review for Weight Loss

Journaling every lick, bite and shallow can be a huge asset in successful weight loss as many people eat without being conscious of the amount they eat. A review of your journal can also identify emotions and behaviors that trigger overeating. Study any patterns that emerge from your dairy and identify where you can make healthful adjustments.

Emotional Eating

All too often we eat out of boredom, anger, depression, stress and other emotions. Targeting and developing different outlets and behavior skills can lead to weight loss success.

Weight Loss Support

It is wonderful to have a solid support system in place when you are trying to lose weight. We all know it can be a chronic endeavor to make it on your own. A solid support group gives you face to face accountability and probably more importantly, for pep talk and cheer section when the successes come your way.   

Eat Early-Eat Often for Permanent Weight Loss

Breakfast – the meal of champions. The key is to eat within an hour of waking and develop an eating schedule that is consistent. Enjoying 5 to 6 small meals per day with consistent intervals through out the day keeps the metabolism busy burning calories. Much like adding twigs to the fire, keep your body stoked with small meals.

Salt Don’t Shake It

High intake of sodium triggers your body to retain fluids. Be on the look out for sodium in all of your food however, the majority (up to 75 percent) of sodium that Americans consume comes from sodium added to processed foods by manufacturers. Sodium may also be added to medications, so it is important to read your labels. Many experts believe that lowering daily consumption to no more the 1,500mg of sodium daily would be healthy.

• Sodium-free – less than 5 milligrams of sodium per serving
• Very low-sodium – 35 milligrams or less per serving
• Low-sodium – 140 milligrams or less per serving
• Reduced sodium – usual sodium level is reduced by 25 percent 
• Unsalted, no salt added or without added salt – made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself

Take a Furlough from Sugar       

Although one chocolate chip cookie is fine in theory, it is difficult to stop there. Sweets and alcohol trigger the cravings for more sugar, and place your attempts at abstinence in peril.

Refrain from Wheat

Wheat based breakfast cereals triggers appetite and water retention and is best replaced by oats and grains such as millet and quinoa.

Eat Slowly

It takes your brain approximately 20 minutes to inform the rest of the hunger systems to stop eating. If you wait until you are famished and gobble your food, you may overeat.  Accelerated eaters often eat beyond their levels of fullness before the 20 minute sirens have a chance to sound, “STOP”. Just keep in mind that the amount of calories consumed before you begin to feel satiety can vary significantly depending on the chomp pace.
Tammi Jacobs, Health and Wellness Expert    
Results Health and Fitness Center