TOP 5 Ways to Lose Weight, WITHOUT a Diet.

Wellness Hero’s Top 5 Easy ways to BURN FAT (AKA lose weight).


Our bodies only want to maintain an ideal weight, a balance in body composition (which is 1 of 5 components of health-related Fitness).  Body composition is made up of Bone, Organs, MUSCLE (tissue too) and FAT.  We need it all, an we function optimally when it is in balance.

Here are some of my favorite tips for losing weight without out ever going on a diet. Of course a diet is just what a person consumes over the course of a day, so we are always dieting :)

1. Drink water.

Sounds simple, but let’s be honest: how much water are you currently drinking? If the answer is anything less than clear pee coming out of you, your body is telling you with Yellowish (apple juice) color pee that dehydration has started.  Plus, if you're active, it should be drinking even more than that. So here’s what you need to do: drink lots of water and cut back on things like soda (even diet!), alcohol, and sweetened beverages. You won’t notice a difference, but your body will thank you. How much to drink?  Everyone is different & the answer I have posted previously it worth your time to know, check out that post!  Hydration Basics  & How much to Drink?

2. Load up on vegetables.

You may not be the biggest fan of vegetables, but I promise you can learn to like them. Vegetables fill us up, and they're loaded with fiber, energy, and vitamins. Plus, they're low in calories, meaning you can eat a ton of them without gaining weight. Add vegetables to every meal and you’ll be sure to see a difference.  Raw is the most valuable way to MAX the benefits!

3. Don’t fear the fats.

Fats do not make us fat. In fact, they do quite the opposite. They help us absorb vitamins, give us glowing hair, skin, and nails, and even keep us more satiated, meaning you'll stay fuller longer and be much more satisfied with your meals when you add a little fat. Consider adding things like olive oil, avocado, coconut oil, sunflower seeds, or flax seeds to your next meal. You’ll be surprised at how full you'll feel!

4. Move in a way that you love.

We all know that exercise can contribute to weight loss, but what if you hate it? The key here is to actually move in a way that you enjoy. This way, you'll be more likely to stick to it in the long term. Chances are, you’re not going to want to get up at 5am for a run if you hate running, but if your alarm goes off at 5am for your favorite dance class, I bet you’ll be way more likely to make it there. Remember diversity of exercise or more specifically do things to support each component of fitness:  Muscular Strength & Endurance, Flexibility, & Cardio style movements.

5. Don’t label foods "off limits."

We want what we can’t have, so once you label something off limits or not healthy, it's going to become more appealing. Whenever I used to say I was going to cut bread from my diet, it would be all I could think about for a week until I finally caved and ended up eating an entire loaf because I couldn’t take the torture. Sound familiar?  I LOVE BREAD!

Now that I allow myself bread if I want it, I don’t crave it nearly as much and those intense cravings I once felt have totally disappeared.

So there you have it, 5 simple things you can change about your eating habits today without ever going on a diet. Still struggling with this concept? I want to help you ditch the diets for good so I invite you to contact me for support.  I specialize in POSITIVE BEHAVIOR CHANGE, find out how you can benefit from this simple lifestyle change.

Top 4 ways to Lose Weight!!!!

Top 4 Ways on How to Lose Weight, the BASIC Formula (LWF)....

Every diet (which truly is defined by what a person eats over 24 hrs) has the basic principle of creating a caloric deficiency for the body to lose weight.  If the body burns 3,500 calories (example:  negative 500 calories a day over a week (7 days)) it will consume 1 lb of FAT.  The formula of  creating negative daily calories can be accomplished thousands of ways....

Their is no RIGHT way, but the practices that work for you to create a new way of life.  Documentation (keeping a food log or journal) can be effective, but not to a person who doesn’t document anything well.  Just as is a smart phone app to a person who doesn’t use their phone in that smart way (LOL) might not have the success others who habitually are on those smart devices will.  Always start with existing habits to modify, change slowly and methodically with what you can personally handle, its your life.  

The main reason I am writing this blog is to put out quality info on various topics that relate to a human's health, basically covering the four parts (Physical, mental, emotional, and social).  The focus today is to touch on the physical side, which is the part that most people easily associate with health.   Seeking a wellness professional can be supportive, but everything is always up to you. 

 No matter where your starting point is with your life age or physical condition of the body.  Anything is possible if you believe and can see the change you want to be.   These basic ideas are the first steps to identify healthy habits to build a foundation for a healthy lifestyle.  Through this process of change it will not only be challenging, but educational as well. 

Here is the top 4 ways to start maintaining a healthy lifestyle with your ideal body weight.

1.  How much sleep do you get each night out of seven days?  To maintain an ideal body weight an adult should accomplish at least 7 hours each night.....SLEEP is a vital variable to maintaining & achieving an ideal body weight.

2.  Start a food journal with writing down EVERYTHING (if thats your thing) you eat over 7 days  A specific focus on food consumption (diet is anything a person eats) with looking into how many calories each day, while identifying Protein, Carbs, Fats in grams for each category.    Drink WATER, you cannot consume to much of this!!!!!  Create small changes each week as to not overwhelm yourself with what to do.  The idea is to live and be more conscious of what we are putting into our bodies based on ingredients. 

3. Physical activity is a MUST for everyone.  The idea is to balance your movements into something you enjoy participating in, basically the rule is to enjoy what you are doing.  Specifics like time on task, intensity level, duration and component of fitness are important variables, but keep your movement diverse.  Consistent repetitive motion or same style exercise over and over not only can be boring, but slows down results and the body easily adapts to the same old thing. 

4.  Set a goal that is both reasonable and specific (results can be measured).  Actually write it down and check daily what have you done to accomplish it.  With YOUR goal in your face every day it is a friendly reminder of creating the NEW you through NEW healthy lifestyle choices.  For body weight their is no quick fixes, truly the solution is a lifestyle that supports as much movement as possible.  Making daily choices that have positive outcomes will continue the habits necessary to live well.  

How to lose weight.

Metabolism and how to control it.

Burning calories is accomplished by the conversion of energy into work.  For instance
if a person was to lay in bed all day with zero movement or physical activity, just for brain, heart, lungs and liver function to work a person has a base line basal metabolic rate (BMR).  BMR is how many calories a person burns at rest to stay alive.  The idea is the more a person moves the more they will increase energy output in the form of burning calories.  Burning more calories through metabolism of food put into the body by eating is how a caloric deficiency is created.  Create a caloric deficiency of 3,500 calories and that will equal 1lb of FAT LOSS.


Example:  Negative 500 calories a day over the course of 7 days (1 week) will equal 3,500 calories burned.  It breaks down that if a person is measuring what they eat with a food log/journal and is calculating calories burned during physical activity (PA) and exercise with figuring out their BMR then the example is as follows:


Calories Eaten:  2,000 for the day
               BMR:   1,800 calories burned for basic body function    
    PA/Exercise:   700 calories burned from movement

      
What is the best way to increase your metabolism for both BMR and Exercise?  Well, before we get to that I want to lay out a few foundation principles to understand first.  This blog for the month of Feb. will have a several posts on the topic of metabolism because because it is the basis for how a person feels and truly a person CONTROLS it with every choice throughout the course of a day (yep, 24 hours).  I will be identifying basic concepts of eating and moving that can FIRE UP YOUR METABOLISM TO BURN AT HIGHT LEVELS THEN EVER BEFORE.

If you think you might have a slow metabolism, stay tuned till tomorrow.  Over the course of the next week I will present an option to not only understand more about HOW TO INCREASE YOUR BMR, but impact your metabolism in very positive ways.

Why is your metabolism important?  Its your energy for the day....

H20 and the BODY.

Water Matters.....                                        2.4.13

The main reason I am writing this blog is to put out quality info on various topics that relate to a human's health, basically covering the four parts of WELLNESS (Physical, Mental, Emotional, and Social).  The focus today is to touch on the physical side, which is the part that most people easily associate with health. 
When is the last time you checked your Hydration?  Do you know the easy way to see if you are adequately hydrated is to look at your pee?  Its simple PEE Clear or lemonade color is great, while yellowish or apple juice means dehydration is taking place.  The darker the color and/or less frequent urination are symptoms of dehydration as well.   
 WATER is the basis for every bodily function, from respiration to digestion; a person’s energy levels through metabolism are regulated to your bodies ability to store water in its muscles, organs, & blood.  No matter what your fitness goal could be, everything rests on the simple condition of drinking more water and/or being mindful of the other habits in our lives that remove water from our system. 
Stimulants and diuretics are major players in removing water from the body.  Medications recommend you drink a glass of water with them because they suck the H2O out of the body as well. 
So how much water should you drink?  Every person is going to be unique, so many variables such as age, gender, physical condition, diet, type of job and physical activity during the day....the list can go on and on, so the idea of 8 - 8 oz glass of WATER a day is truly bogus.  The recommended healthy levels of hydration are 50-65% (measured in the muscles) with 70% & above being optimal. 
Being adequately hydrated is an amazing first step to practicing daily healthy habits to build a foundation for a healthy lifestyle!!