April 2014 Newsletter
10 Foolish Things You Might Be DoingTo Hurt Your Weight Loss!
I have followed my Daily Instructions everyday—and the pounds just refuse to budge! Sound familiar? Even if you think you are eating well and working out, something seems to be missing—that magic piece of the puzzle that will make the pounds just melt away. Unfortunately, there is no magic, but there are some basic reasons your efforts aren’t more successful—some that might even surprise you.
1. Not Enough Protein. Protein—you know, the stuff your muscles are made out of—is called thermic food, meaning that the body has to use a lot of energy to break it down and put it to use. Therefore, consuming a diet rich in protein can naturally raise your metabolism because your body has to work overtime to break it down. What’s more, protein will provide plenty of amino acids to build and repair muscle. So make sure to eat enough protein on your protein + vegetable days and don’t just have vegetables for most meals and snacks.
2. Medications. Medications can cause water retention, even over the counter drugs such as Advil, Aleve, Claritin and Tylenol. Check with your doctor if you don't know whether weight gain is a side effect of a medicine you're on. Psychiatric medications to treat bipolar disorder, schizophrenia, and depression, along with heart medications like beta blockers, commonly cause weight gain. While treating the primary condition is most important, you may be able to find a substitute without the side effect.
3. Long Cardio Sessions. Do intervals instead—High-intensity interval training is the best way to scorch body fat in a hurry. HIIT burns a fair number of calories during exercise, but the spike in metabolism that is created provides sustained fat burning over the next 24 to 48 hours, which is perfect for those seeking long-term change.
4. Sodium. Hidden sources of sodium in your condiments or proteins such as mustard, hot sauce, wasabi, soy sauce, deli meats and smoked salmon can cause you to retain up to 5 pounds of water! Keep your intake of high sodium condiments to a minimum, especially if you are sensitive to salt.
5. Environmental Toxins. Look into environmental toxins in your home. Do you clean with harsh cleansers and scrubs that are not environmentally friendly? These all have toxins or chemicals which we inhale, causing our liver to work overtime, resulting in stagnation.
6. The Hormone Estrogen. Estrogen also affects our metabolism. Some women think that estrogen causes weight gain and that's just not the case. However, it’s easy to see why women may get that confused. One of the side effects of Hormone Replacement Therapy (HRT) is weight gain. But actually an estrogen deficiency leads to weight gain. You see, estrogen increases the sensitivity of muscle and fat to insulin thereby helping lower insulin and reduce the fat storing effect of insulin. There is something estrogen does too; it helps stimulate lipoprotein lipase, which is an enzyme that breaks down fat. Did you know—estrogen deficiency also triggers carbohydrate cravings, yet excess estrogen is associated with insulin problems.
7. BPA In Canned Foods. Because it is the best known endocrine disruptor and potential obesogen, BPA deserves special attention. BPA is often used in food and drink packaging (e.g. some water and infant bottles), food cans and bottle tops. Choose BPA free canned products or products in glass jars to avoid the potential weight gain this chemical can cause.
8. Artificial Sweeteners. In a 2008 study, researchers were stunned to discover that people who drank artificially sweetened beverages gained 47% more weight over an eight year period than people who avoided sugar substitutes. Cut calories while still satisfying your sweet tooth with stevia, lo han or xylitol.
9. Skipping Meals. Eating too little can put your body into starvation mode, which slows metabolism. Make sure to eat at least 1200 calories per day, having 3 main meals and 1-2 snacks to keep your body fueled.
10. Restaurants. If you rarely cook your own meals and tend to eat out a lot at restaurants, hidden calories and excess sodium can add up quickly! Some restaurants and grocery stores inject a salt solution into their chicken breasts or add butter and oil to grilled proteins. Make sure to ask for your proteins to be prepared bone dry (no salt, oil, butter etc.).
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