Everything listed under: diet
Lately, I have been getting a ton of the same question....... "Michelle, how do I get rid of the last 5 lbs".
I know how frustrating it can be to feel "stuck". You are working hard but you just can't seem to lose those last 5 lbs. So I am going to use my little sister (29, not so little) as an example.
Coco, has been running 3-4 times a week and she has made some really big changes in her diet which I am really proud of. This may be like you! You have started exercising and eating so much better and lost 10 lbs, but now you are stuck.
This is my beautiful sister
First of all, don't worry, be at ease, as you can TOTALLY get rid of those last 5 lbs.
In order to make a change in your body, you have to create a stimulus, you have to challenge it. In order to lose weight, you have to EXPEND (BURN) more calories than you CONSUME. Here's a good piece of information: 1 pound of fat is equal to 3,500 calories. So to lose 1 lb, you have to be in a 3,500 calorie deficit.
So you basically have 2 options:
- Eat better and less quantity.
- Exercise more.
For my sister, she has made some great changes in her diet. She no longer eats bread. She has oatmeal for breakfast (the flavor kind), she has salads for dinner, nuts for snacks, etc.
So what does she do now?
She has to step it up. She is definitely not eating perfect, so ask yourself..... honestly, what in your diet can you make some changes to eat healthier.
For my sister here are some changes she needs to make:
- Eat the plain oatmeal and add cinnamon instead of using the high sugar flavored oats.
- Add some protein to her breakfast (egg whites).
- Have a mid morning snack (protein shake, protein muffins, etc.)
- Instead of eating white rice at lunch, have extra vegetables.
- Drink more water.
Now if your diet is pretty good, maybe you need to burn some more calories. My sister says she is stuck and she can't lose those last 5 lbs, but all she is doing for exercise is running 3-4 times per week. Once she adds those 3 weight training workouts, which by the way she is doing my 30-Minute Workout Express, since she only has 30 minutes before she goes to work, she is going to be burning a ton more calories, plus she will be building lean and toned muscle which will help her burn even more fat.
I'm giving you these details about my awesome sis, so that you can learn from them. Because maybe you can relate to her or maybe you too, need to make some of these changes.
Here is another checklist of things to do to help you
Lose those last 5 lbs:
- Are you eating a small healthy meal every 3-4 hours?
- Does every meal include a lean protein, a healthy carb and a vegetable?
- Have you cut out all wheat products, dairy, processed fat and sugar?
- If your meals are good, have you decreased the serving sizes (as to decrease your caloric intake) FYI: only cut your calories by 200 at a time and make these changes weekly. Example: This week your averaging about 2,500 calories per day, next week you will average about 2,300 calories a day. You don't have to go nuts counting calories, just look at your portion sizes and cut them back by 1/4.
- Are you drinking half your body weight in lbs in ounces of water per day?
- Are you taking a multi-vitamin and fish oil?
- Are you drinking a post-workout protein shake immediately after workouts?
- Are you doing 3 weight training workouts per week?
- Are your cardio workouts interval workouts (they burn more fat)?
If you make all the changes that I listed above and you apply the principles I just went over in my sisters example. I promise, you will LOSE THE LAST 5 LBS.
P.S. Thanks to all my BeFit Moms, you guys have been emailing me with your amazing results of weight loss (averaging 2-5 lbs a week). I love that you are loving all the yummy and healthy recipes. Keep it up! I love this program, its definitely the best program I have out now. If you haven't checked it out, check it out here.
Check out what this BeFit Moms said:
Keep posting all your success stories and questions on My Facebook, I love reading them and answering them.
Also, thanks for REPINNING ALL my Recipes and Workout Videos. I love Pinterest, isn't it awesome. I love pinning all my healthy recipes and workouts on My Pinterest Boards, and I love seeing your boards as well.
Are you trying to lose weight and feel stuck? How much weight do you want to lose?
Wed, April 18, 2012
The other day I came home from work and was getting ready for a play date at the park. I wanted to take something fun and healthy to eat for the kids and the moms so I decided to try one of Dashing Dish's recipes that I found for Strawberry Muffins.
Of course, I am always trying to find ways to find amazing recipes and make them even healthier and yummier. And this one was a melt in your mouth hit!
This is what they looked like when they came out of the oven. And it took me only a few minutes to put it all together.
They are golden, berry and delicious. And every ingredient is healthy. I added protein powder to the recipe I found and I had to add more liquid and reduce sweetness, so here is the recipe.
Make sure to SHARE it with your friends on Facebook, Twitter and Pinterest.
And also comment below on any ideas on how we can make these muffins even better.
Healthy Recipe for a Healthy Snack: Strawberry Protein Muffins
- 2 1/2 cup oats (gluten-free if possible)
- 1 cup plain low fat greek yogurt
- 2 eggs
- 3-4 packets of Stevia (this is according to your taste)
- 1 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1 cup of strawberries, half inside batter and half for the top
- 1 scoop of protein powder
- Almond milk (1/4 cup +), I eye balled this and added it to the blender as needed to get the right consistency.
- 1/2 cup almonds or walnuts (optional), this will add a nice crunch and some healthy fats.
Preheat oven to 400 degrees and spray a (preferably silicone muffin pan) with coconut oil spray and wipe down. Place all of the ingredients (except the strawberries) in a blender or food processor, and blend until oats are smooth. Fold in half the strawberries. Pour into the muffin pan and top off with a few strawberries. Bake for ~ 20 minutes or until golden brown and done.
These muffins are ridiculously good and crazy quick and easy to make. And they are so healthy! You have to try them. Its so much easier to eat healthy, lose weight and get fit when you have healthy foods and meals available.
Take the time to find and make some delicious healthy recipes and you will see what amazing results you get and how much you will enjoy the process, versus feeling deprived and feeling on a diet.
I have tons more healthy recipes like this, click here to see how you can get them right now: Healthy Recipes
What is YOUR favorite fruit? What fruit would YOU like for me to find a healthy recipe to use it with? What tasty and healthy ingredient would you add to these muffins to make them better? Let me know in the comments below.
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Tue, March 27, 2012
Need some help with your Nutrition and Diet?
Check out this amazing Healthy Recipe Book. People are buying it like crazy and loving all the healthy and delicious meals, check out the recipes now: Eat To Be Fit
Fri, February 10, 2012
So, I'm sure you have heard that fat loss depends mostly on diet and nutrition.
Well............. It's true!
Most people eat well all week and then screw it up so badly on the weekends that it basically cancels out all the hard work and "dieting" you did all week.
So that you can see it a bit more clearly, check this out.
Say you ate so good all week that by Friday you are in a deficit of 3,500 calories of fat, which equals 1 pound of FAT. So while you may be losing a pound of fat by Friday (wooohooo), here comes the weekend and you splurge (over the top) and easy 3,500 calories over the weekend........ and guess what happens then?
Yup, you got it, NOTHING! No fat loss, no fat gain (if you are lucky). And then people get frustrated because they feel STUCK.
I really feel that this is the MAIN reason why people don't get results. They screw it up on the weekends too badly.
Well, my dear friend, I am here to tell you how you can prevent this from happening.
Here is the #1 thing you should do for FAT LOSS:
Cook at the end of the week.
I know, you where waiting for some scientific and crazy answer, but NOPE, this is really it..............COOK AT THE END OF THE WEEK.
Here is where most people fail. After cooking all week, you are tired of cooking and you just want to eat out. And you have been "dieting" all week so you are ready to splurge. Big mistake!
A lot of times by thursday's I have plenty of left overs that I don't really need to cook but I do anyways so that I have plenty of food and snacks for the weekend. If you have food prepared and ready in the fridge you are less likely to eat poorly and more likely to not skip meals (which causes cravings for "bad" food).
I can't tell you what a huge difference this will make in your diet and in your results. I always have my clients plan and prepare meals at the end of the week to have ready for the weekend. And this helps them eat a heck of a lot cleaner during the weekends.
Here are a few scenarios on how this could help:
- You've been running around all day at the mall and birthday parties and there are no good food options anywhere you are at.
If you have food prepared at home, you can take a small meal or snack with you in your purse which will hold you over until you get somewhere you can make a moderate and healthy choice.
- You are running out of the house and you are starving, no time to cook, no time to stop anywhere........... yikes
No worries, just grab some leftovers from the fridge, it can be protein muffins or protein cookies, or turkey meatballs, or meatloaf, or salad, whatever! I've even grabbed some food and eaten it in the car while Danny drives us to wherever we are late for LOL.
- You get home late at night and you are starving, no time or energy to cook. Its either eat the kids pizza, stop at a drive thru, or starve.
If you have leftovers, all you have to do is heat it up and enjoy!
Seriously ladies, this can make a HUGE difference in your results. So get to cooking at the end of the week.
Any ideas on what to make at the end of the week that is easy and quick? Please SHARE your ideas.
I have tons of healthy recipes for snacks and easy meals that will help you on the weekends. Click on the following link to get them: Eat To Be Fit
Check out what people are saying about my BeFit Mom & Eat To Be Fit Recipes:
Mon, January 23, 2012
I get these questions so often.
- How much food should I put on my plate?
- How much should I eat?
- Do I have to count calories?
- Why am I hungry after I eat?
- I am eating the right foods but why don't I lose weight?
It's funny because I usually get scenarios that are polar opposites, from people that are starting to be healthy and "diet". You will probably fall into one of these categories. If you eat junk all the time and haven't started a good nutrition plan, you obviously will not fall into any of these.
Ms. Not Eating Enough:
This person is trying to "diet" and in an effort to do so, this person is probably burning muscle and living miserably. Because I don't know about you girlfriend, but if I don't eat, I am not a happy camper. So these people are normally a bit cranky all the time.
Ms. Not Eating Enough puts all the right foods on her plate but not enough quantity. Either that or this is the "SALAD EATER". You only eat salads which normally does not include arugula, watercress nor spinach so you end up with a bunch of non-nutrient dense greens and non-filling bowl which you devour and feel full right after, but about an hour later, you are FAMISHED. This is why you are hungry an hour after you eat, because your portions aren't enough! If they were, you should be able to make it to 2 1/2-3 hours until your next meal.
You are not eating enough! But it's OK, you are not supposed to just know this. But now we are going to change that. But first let's talk about Ms. Eating Too Much Of The Right Foods, how about that for a name.
Ms. Eating Too Much Of The Right Foods:
These people are awesome! They think that even though they are eating grilled chicken, broccoli, and brown rice, they can eat as much as they want of it and still LOSE WEIGHT.
I wish it were so, since girlfriend over here loves to eat, but unfortunately at the end of the day if you want to LOSE WEIGHT, you must EXPEND MORE CALORIES THAN YOU CONSUME. So even if you are eating the "right foods", if you eat too much of them, you still won't lose weight. You still must have portion control even though you are eating "clean foods". I will repeat, "even if you eat clean foods all the time, if you over do your portions, you will not lose weight".
So, How much should you eat?
I'm going to give you a starting point for both Ms.Not Eating Enough & Ms. Eating Too Much Of The Right Foods.
If you have a plate, there should be an equal amount of:
- Lean Protein
- Starchy Carbohydrates
- Fibrous Vegetables
You can start with the size of your fist or the palm of your hand. For example, you would eat a piece of grilled chicken the size of your palm, a sweet potato the size of your fist, and roasted vegetables the size of the palm of your hand. And you should eat a small meal like this every 3-4 hours.
This is a starting point. Once you can eat like this consistently for at least 4 weeks, you can start playing with your calories. I didn't say COUNT YOUR CALORIES.
Unless you are doing some sort of competition or show, there is really no need to count your calories. It's just not a way of living. What usually happens to these people that live their lives counting calories, is that "THEY LIVE THEIR LIVES COUNTING CALORIES". There are plenty of people that are in amazing shape and are ripped and don't count their calories, so there is some hope for you!
What you can do is learn how to control your portions and play with your calories without having to count every piece of food you put in your mouth (which again, is sooooo not healthy).
For example: Say you have been eating a meal like I discussed above with the portion sizes we discussed. Say you want to lose a few pounds. I would tell you to cut 20% off of each food you put on your plate. So if you had a piece of chicken the size of your palm, you would cut about 20% of it out, the same thing with the sweet potato, you would just eat a smaller potato (20% smaller).
By doing this you learn how to manipulate your calories but by looking at your food and knowing what a serving size should look like depending on what your goal is. Instead of having to live miserably counting calories all day long.
You can do the same with adding calories. Some of my clients when they start are not eating enough. Sometimes I have to say whatever portion they are having add 20% more to each food. It will all depend on your goal. But this way you learn what a good meal should look like and how that particular serving size will affect your goals. And sooner than later you will be a pro at knowing how much food you need to intake in order to achieve your goals.
I don't know about you but that is way more fun than counting calories all day and thinking of food all day and thinking of what your next meal is and how much you can eat! Don't get stuck in this, it's not fun and it's not a way of life.
I hope you put this to use! I would love to hear about you, do you count your calories, how do you monitor how much food you intake?
My Eat To Be Fit Healthy Cooking Class is starting on Thursday September 1st. Here you will learn how to make healthy food taste amazing so that you can enjoy the process of "DIETING". We also discuss strategies for prepping, portion control, and tons of recipes. If you want more info email me at firstname.lastname@example.org. Spaces are limited so reserve your spot now.
Mon, August 15, 2011
I get this question a lot when people are on a "diet"……..”Can I drink juice??” If your goal is fat loss, then don’t have a heart attack……..but no, you should not drink juice! But what about vitamin C, people say! You can get plenty of vitamin C from dark green vegetables or take a supplement!
Here are some foods high in Vitamin C
Is it that you shouldn’t eat fruit when you diet……NO! I would actually rather you eat an actual orange than drink a cup of orange juice. One cup of orange juice has between 20-30 grams of sugar, that is way too much if you are on a "diet". Now I don’t know about you, but I would much rather eat a few chocolate chip cookies than a glass of OJ for 30 grams of sugar! Fruit is much better because it doesn’t have the added sugar as does the juice, and also fruit has fiber, which helps food run through the digestive track, and the process of digesting the actual fruit is harder than the juice, so you burn more calories in the process of digesting the fruit than the juice.
- Mustard Greens
- Bell Peppers
- Thyme and Parsley
- Brussel Sprouts
- Oranges and Clementines
So next time you think about drinking a glass of OJ, think again! You especially don’t want to drink juice before a workout! Remember what happens when you ingest sugar………Here it goes………………………………………………………
When you ingest something that is high in sugar, you have high blood sugar so your body starts to release INSULIN which is the hormone that takes the sugar from the blood stream to the muscle for energy and to the liver for storage. That’s not the problem! The problem is that when insulin starts to increase there is no homeostasis in the body so another hormone (GLUCAGON), is suppressed, that hormone is the only hormone in the body that releases FAT CELLS. If you do not release the fat cells……YOU CAN’T BURN THEM! Does that sound like a diet to you? Bottom line, sugar impedes the body from burning fat!
So what can you drink?
Water or tea! I know super boring you might be thinking. But hey, if you want to lose fat and get in great shape that’s what it takes girlfriend! This isn’t so hard, what is hard is breaking your bad habits. If you get in the habit of drinking water and tea, after a few weeks, it won’t be a big deal. Is it hard? Sure at the beginning, but once you get used to it, it’s a breeze, and the result is huge! So girlfriend, if you are on a "diet" throw out all your juices, don’t even give them to your kids, make them fresh homemade juice if anything, and start getting yourself and your kids in the habit of drinking H20!
Get tons of healthy recipes and eating strategies for losing weight in "Eat to be Fit"
Wed, July 13, 2011