CAN YOGA HELP YOU LOSE WEIGHT?

CAN YOGA HELP YOU LOSE WEIGHT?

Do you own several pairs of yoga pants but have never actually worn them to a yoga class? I have been that person. Yoga pants offered an opportunity to look athletic while I really just leisured around my home or picked up some groceries from the nearby supermarket. It’s time to put those yoga pants to good use, my friend! If you thought yoga class was just a place to chill, you’ve been missing out on its benefits: Having a tighter booty and waistline.

The list of mind and body benefits from yoga is a long one. Yoga is anything but a new exercise fad. In fact, it’s an ancient tradition for treating all types of ailments and embracing the connection between mind and body. It’s no wonder that the mindful, holistic character of yoga lends itself to weight loss.

 

What is Yoga?

 

Yoga means uniting individual consciousness with the supreme consciousness. It’s goal is to connect how we feel inside with the world around us to reach a more calm state of self-realization and one-ness with the world we live in. While it may seem that yoga is just a flow of postures, yoga actually has eight limbs that define it:

  • Yama: codes of restraint, abstinences and self-regulation
  • Niyama: observances, practices, and self-training
  • Asana: meditation posture
  • Pranayama: breath regulation and control
  • Pratyahara: bringing inward
  • Dharana: concentration
  • Dhyana: meditation
  • Samadhi: meditation in its higher state, perfected concentration
  •  
    This all may sound a bit hippy dippy, but it is a spiritual practice backed by science with proven results. Yoga has been studied for its ability to combat stress, obesity, diabetes, and heart disease, to name a few. It was introduced to the western world in the 19th century ad quickly became the subject of therapeutic research.

    Yoga and the External World

     

    We will never be able to avoid external stressors in life, so rather than even trying to figure out how to avoid then, it’s best to figure out how to deal with them. So much of weight management hinges on stress management and how we respond to the world around us. The first limb, yama, is further broken down into five codes of self-regulation that involves our relationship with the external world. These include nonviolence, honesty, non-stealing, awareness, and non-greed.

    Stress is an underlying cause of many conditions. It can lead to emotional eating and throw your hormonal regulation systems off balance. These changes can manifest in weight gain, especially around the midsection. Recent studies have shown a strong connection between unregulated stress and abdominal fat distribution. One possible mechanism for this phenomenon is the cortisol that is secreted during times of stress.1 Yoga has been shown to decrease anxiety, stress, and cortisol levels, effectively reducing stress and stress-related diseases and weight gain.2

    The yoga community is also a unique group of individual focused both externally and internally. Anyone who has been to a group yoga class has noticed the sense of community. Many yoga classes start with a brief reflection on where each participant is that particular day and how the practice can help them in their daily struggles. Many yoga instructors find themselves at a crossroads between exercise instructor and therapist. This group-centered community is a wonderful support group for people looking to lose weight. There are endless options for real life and internet-based weight loss groups centered around the practice of yoga. Studies have shown that being a part of a community promotes weight loss goals.3

    Yoga and the Internal World

     

    The second limb of yoga, Niyama, also can be further classified into 5 practices that deal with the world inside of us. These practices include purity of body and mind, contentment, training of the senses, self-reflection, and surrender.4 This focus on self-training and mindfulness allows us to connect with the inner thoughts and feelings we so often push aside.

    Because yoga is a mind-body exercise, it exercises both our bodies and our characters. By teaching us how to be more aware of our actions, thoughts, and feelings, yoga can further help us control the way we react to stress. It also teaches us how to be mindful in all moments of life. This translates to a practice of mindfulness while eating. The practice of mindful eating has been shown to result in reduced food cravings, body mass index and body weight. It has also translated to increased portion control.4

    Obesity, Hypertension and Yoga

     

    Obesity is a precursor to many life-threatening diseases like diabetes, hypertension, and heart disease. Studies have shown that a regular yoga practice can lead to a decrease in body weight, body mass index (BMI, and waist to hip ratio.4 Researchers have shown that regular yoga practice can also have an antihypertensive effect, leading to lower blood pressure in study subjects. Even just 5 minutes of yogic breathing, called pranayama, has been associated with a drop in heart rate and blood pressure in hypertensive patients.2

    Lipid Profiles and Yoga

     

    Heart disease is promoted by elevated total cholesterol, low-density lipoprotein (LDL), and triglycerides. On the other hand, high-density lipoprotein (HDL) protect against heart disease. Finding an optimal balance between these heart markers is essential for optimal heart health. All these markers have proven to be positively impacted by a regular yoga practice.2

    Yoga and Weight Loss

     

    Now that we have a better view of what yoga is and how it affects us physiologically, let’s get back to the question — can yoga help with weight loss? If you guessed yes, then you guessed correctly. Yoga practices have been shown to improve body mass index (BMI), body weight, body fat, and waist circumference through physical activity, stress reduction, and increased focus on mindfulness. Studies have shown that yoga can offer a unique solution to weight loss through behavioral training, physical exertion, and psychosocial effects.5

    There are several flow types of yoga. Traditionally, yoga practices burn fewer calories than traditional exercises such as jogging or swimming. If your goal is to lose weight, choose one of the more vigorous flow types such as Ashtanga, Vinyasa, or Power yoga, which will burn more calories, tone and stretch your muscles, and provide weight bearing exercises.

    Yoga also indirectly helps people lose weight. Through yoga practice, people become more aware of what they are eating and how it affects their bodies, which leads them into making better food choices and paying more attention to portion sizes.

    Takeaway

     

    If you’re skeptical about beginning a yoga practice on your journey to weight loss, I’m here to tell you that you have nothing to lose but the weight. Yoga offers a myriad of benefits, all of which contribute to weight loss goals in one way or another. Rather than a diet-focused approach, yoga offers a holistic view of the world internally and externally. Following these practices will result in more mindful food choices, less stress, and a greater ability to improve your health and lose weight.

     
     
    Love and Health,

     

    References

     

    1. Moyer, A.E., Rodin, J., Grilo, C.M., Cummings, N., Larson, L.M., & Rebuffe-Scrive, M. (1994). Stress-induced cortisol response and fat distribution. Obesity Research, 2(3), 255-262.
    2. Taneja, D.K. (2014). Yoga and health. Indian Journal of Community Medicine, 39(2), 68-72.
    3. Hwang, K.O., Ottenbacher, A.J., Green, A.P., Cannon-Diehl, M.R., Richardson, O., Bernstam, E.V., & Thomas, E.J. (2010). Social support in an internet weight loss community. International Journal of Medical Information, 79(1), 5-13.
    4. Dunn, C., Haubenreiser, M., Johnson, M., Nordby, K., Aggarwal, S., Myer, S., & Thomas, C. (2018). Mindfulness approaches to weight loss, weight maintenance, and weight regain. Current Obesity Reports, 7(1), 37-49.
    5. Ross, A., Brooke, A., Touchton-Leonard, K., & Wallen, G. (2016). A different weight loss experience: A qualitative study exploring the behavioral, physical, and psychosocial changes associated with yoga that promote weight loss. Evidence Based Complementary Alternative Medicine, 1-11.

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    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    KETO DIET

    KETO DIET

     

    Want to lose weight? Feel healthier? Have more energy?

     

    Go “Keto” by subscribing to the Keto diet to get weight loss and energy served a la mode. The Keto diet has a slew of A-list celeb followers, and it’s the “dirty little secret” to why they look freaking amazing. It could be yours too.

    Treat your body like the temple it is by succeeding the Keto way. Here’s how this diet stands apart from the rest, and how it could profit your body and mind.

    WHAT IS THE KETO DIET?

    An extremely low-carb, high fat diet with over 26 studies under its belt that prove better weight loss results than the American Standard diet and comparable low-carb diets.

    If you’re not an athlete, the Keto diet limits you to 20-30g of carbs a day, which looks like this:

    • About 3 pounds of spinach (isn’t that a cool fact?)
    • A small plate of nuts or berries
    • Half a piece of bread (not allowed on the Keto diet)

    Here’s a list of the BIG 5 carbs you’ll have to part with when you go Keto:

    1. Bread
    2. Rice
    3. Potatoes
    4. Pasta
    5. Beer

    Tragic? The severe carbohydrate restriction isn’t up for debate. It’s this that will force a specific metabolic change in your body that experts call Ketosis – the foundation of the Ketogenic diet and where it derives its success.

    WHAT’S KETOSIS?

    Ketosis demands your body to turn into a fat burning machine – no exaggeration.

    Your body fundamentally turns to glucose (blood sugar) for its energy source, which you have plenty of when you’re living la vida loca with pasta and bread. The bottom line is, that your body doesn’t need glucose aka “sugar” to thrive. The Keto diet takes advantage of this.

    What happens when you make the 20g a day carb shift?

    Your body can’t turn to glucose as its principal source of energy. Instead, it reprograms and targets fat and the amount and rate in which you burn fat skyrockets – leading to stellar weight loss results.

    WHAT CAN YOU EAT ON KETO?

    If you can’t eat carbs, then what can you eat?

    The list is extensive.

    Meat, Seafood, Dairy and Veggies are all at the core of the Keto diet.

    FYI if you want to be a superstar, always go with organic or grass-fed meats/seafood.

    PROTEINS:

    Here’s the Keto-approved meat list:

    • Beef (Steak and Ground Beef)
    • Pork (Loin, Chops, Tenderloin, Ground, Ham, Bacon, Sausage)
    • Chicken (Breasts, Wings, Thighs)
    • Turkey (Breasts, Sausage, Bacon)
    • Veal (Chops, Tenderloin, Ground)
    • Duck/Quail/Pheasant
    • Eggs (any type, cooked however you wish)

    Here’s the Keto-approved seafood list:

    • Salmon
    • Tuna
    • Mahi Mahi
    • Scallops
    • Mussels
    • Shrimp
    • Crab

    Fish is a great source of both healthy fats and protein. Try to put some fish in your life about three times a week once you go Keto. Don’t go overboard on the protein. Remember, the Keto diet is 75% fat and 15% protein. Too much protein can turn to glucose and get in the way of Ketosis.

    DAIRY:

    Dairy is mostly made of fat and is low-carb. Dairy helps propel the low-carb, high-fat foundation of the Keto diet.

    Here’s a list of Keto-approved dairy products:

    • Cheese: 1g/carb per 1oz serving
    • Butter
    • Heavy Cream
    • Half and Half
    • Plain Greek Yogurt

     

    VEGGIES AND FRUITS:

    Stick to the bunch of veggies grown above the ground. Above-ground veggies have a lower carb count per serving.

    Here’s a list of Keto-approved veggies that have less than 4 carbs/ 100g serving:

    • Spinach
    • Asparagus
    • Lettuce
    • Cabbage
    • Tomatoes
    • Zucchini
    • Broccoli
    • Kale
    • Lettuce
    • Cucumber

    Here’s the list of Keto-approved fruits that have less than 20g of carbs/per 1 cup serving:

    • Avocado… Yes, it’s a fruit!
    • Blackberries
    • Blueberries
    • Strawberries
    • Raspberries

     

    OILS, SEASONING AND HEALTHY FATS:

    You can spice up your food to your liking on the Keto diet with almost any spice/seasoning you can think of, from salt and pepper to chili pepper, mojo, etc.

    Here’s a list of Keto-approved healthy oils and fats:

    • Oils (extra virgin olive, coconut, sesame and flaxseed)
    • Mayo
    • Macadamia nuts, peanuts, pistachios, cashews, almonds, brazil nuts, pine nuts
    • Nut Butters (macadamia, almond, cashew, peanut, coconut)
    • Seeds (pumpkin and sesame)

    WHAT CAN YOU DRINK ON THE KETO DIET?

    The importance of staying hydrated on the Keto diet cannot be stressed enough. It’ll protect your kidneys, because Ketosis causes your kidneys to work harder than they usually would.

    Here’s the Keto-approved non-alcoholic beverage list:

    • Water (at least half a gallon per day)
    • Carbonated water and coconut water
    • Homemade flavored water (infused with raspberry, cucumber, lemon, etc.)v
    • Coffee
    • Tea (green or black)
    • Non-dairy milk (coconut or almond milk)

    Top 5 Keto liquor choices w/ 0 carbs and less than 100 calories per 1.5oz serving:

    1. Jack Daniel’s
    2. Grey Goose
    3. Patron
    4. Bacardi
    5. Hennessy

    Top 5 Keto Red/White wine choice w/ 4 carbs or less and about 150 calories per 5oz serving:

    1. Pinot Noir
    2. Merlot
    3. Cabernet
    4. Chardonnay
    5. Pinot Grigio

    Top 5 Keto low-carb beer choices w/ 4 carbs or less and about 100 calories per 12oz bottle:

    1. Heineken Light
    2. Yuengling Light
    3. Budweiser Select 55
    4. Michelob Ultra
    5. Miller Light

    Cheers!

    The benefits of the Keto diet go beyond weight loss.

    Ketosis improves energy levels, brain function and aids in the prevention and treatment of multiple diseases. FYI if you’re prediabetic or diabetic, the Keto diet could reverse your insulin dependence and/or prevent it.

    HEALTH BENEFITS OF THE KETO DIET

    9 KETO DIET FAQ’S

    Naturally, there’s a ton of questions you may be asking yourself before deciding if the Keto diet may be a good fit for you.

    I shed light on some common Keto Frequently Asked Questions. If your question hasn’t been answered, drop a line in the comments.

    THE 5 KETO COMMANDMENTS

    1. Take the carb restriction seriously – 20 to 40g of carbs a day. This isn’t up for debate. Stop trying to fight it and roll with the punches.

    2. Don’t go on a protein binge – If you overdo the protein, you risk excess turning into glucose and compromising ketosis.

    3. Stay hydrated – With water! Plain old H20. You should be drinking half a gallon to a gallon a day on the Keto diet, especially within the first 7-10 days due to your body detoxing from all that processed gunk.

    4. Consider intermittent fasting – Fasting is the fastest way to rev Ketosis. But, you can’t fast forever. What you can do is fast for 16 hours. Have dinner at 6pm and don’t eat again until 12pm the following day. Do this 2x a week and reap the benefits.

    5. Get moving – Being on the Keto diet is no excuse for you not exercising. 30 minutes a day, at least.

    Just like there’re signs when you reach nirvana, there’re signs to look out for that mean you’ve reached Ketosis. If you take the Keto Commandments seriously, then you should start noticing the signs of Ketosis within the first 3 weeks of following the diet regimen.

    START LIVIN’ YOUR BEST KETO LIFE TODAY:

    Now.

    Not tomorrow, not next week. Start today. All you need is the right mindset to succeed, along with your Keto diet grocery list.

    For those of you using the “organic is expensive” excuse, there are tons of tips to shop for the Keto diet on a budget.

    So, what’s stopping you from feeling the way you want to feel?

    Do you need a program to follow? Something to guide you step-by-step and keep you on track? Check out this 28 Day Keto Challenge.


    Love and Health,

    😍  GOOD READ? LET GOOGLE KNOW!

    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    9 WAYS PROGESTERONE CAN HELP YOU LOSE WEIGHT AND FEEL 27 AGAIN

    9 WAYS PROGESTERONE CAN HELP YOU LOSE WEIGHT AND FEEL 27 AGAIN

    DISCLAIMER: Better Orgasms are a Side Effect.


     
    Mirror, mirror, on the wall, who’s the biggest bitc* of all?
     
    The scale.
     
    Brutally honest, there’s no way to cheat or lie to this adversary.
     
    The numbers on the scale will never fail to remind you of your top-secret midnight date with Ben & Jerry and that you traded leg day for a Netflix binge twice last week – when you promised yourself you wouldn’t.
    Ringing any bells?
     
    It’s only human to “cheat” on your diet once in a blue moon… But after your 35th birthday and especially once you hit menopause, you may be doing a lot less “cheating” and a lot more,
     

    “I’m working out, eating right and I can’t lose weight – no matter what!”

     
    This can leave you feeling discouraged and frustrated, ready to give up entirely. After all, you want to lose weight not only to look sexy in that bikini and those jeans you’ve been dying to fit into again but for other benefits like:
     

    As Dr. Blackburn of Harvard Medical School says, “losing weight is more difficult as we age, but not impossible“.
     
    So, don’t throw in the towel just yet!
     
    Truth is, you may be overlooking an uber important part of your biology that could be keeping you from losing weight or causing you to gain weight despite your efforts.
     

    Your “sex hormones”.

     
    Time to get down to the nitty-gritty.
     

    “SEX HORMONES” – THE MISSING FACTOR OF YOUR WEIGHT LOSS EQUATION

     
    The culprit to your never-ending weight loss plateau may lie in your ovaries. More precisely, in the chemical messengers they secrete, fashionably called “sex hormones”.
     
    As a woman, the two major hormones in question are:
     
    1. Estrogen
    2. Progesterone
     

    The “exercise” plus “diet” catchphrase of weight loss is a myth once you hit your mid-thirties.

     
    Taking your sex hormones into consideration, the following equation is an accurate perspective of a healthy weight loss journey if you’re a woman between 35 and 55:
     

    And whatever you do, don’t underestimate the power of this dynamic duo. Estrogen and Progesterone are responsible for nearly every aspect of your life as a woman and in control of:
     

  • How well you age
  • Your menstrual cycle
  • Your fertility
  • When menopause strikes
  • The quality of your sex life after 35
  •  
    And last but certainly not least… YOUR METABOLISM. FYI the slower your metabolism, the harder it’ll be for you to lose weight.
     
    After 35, it’s critical to be aware of and have an active role in your hormone health that will help you resist natural hormone changes that stimulate fat cell growth.
     

    Between the ages 35-55 an increase in your “stress hormones” and decrease in your “sex hormones” causes a perfect storm of “fat growth”.

     
    One where “fat growers” outrank “fat fighters”:
     


     

    Bottom line: 9 out of 10 women have an imbalance in their estrogen-progesterone levels that causes estrogen levels to run wild and “weight loss” to feel like an impossibility.

     
    P.S. Estrogen is the “mean girl” standing between you and those jeans you saved from your late 20’s, with the hope of fitting into them again.
     

    ESTROGEN DOMINANCE IS THE ARCHENEMY OF “WEIGHT LOSS”

     
    In a perfect world estrogen and progesterone work in unison.
     
    Shocker…
     
    The world is far from perfect.
     
    Several factors create a cocktail that deplete our bodies of progesterone, triggering estrogen levels to skyrocket or that directly cause excess estrogen, creating an abnormal ratio between the two hormones in the bloodstream:
     

  • Lifestyle
  • Environmental
  • Biological
  •  
    The sum of which is estrogen dominance or ED – not to be confused with the one that involves erections and Viagra!
     


     

    SIGNS YOU MAY BE ESTROGEN DOMINANT

     
    Disparity in the estrogen-progesterone ratio can manifest in the following symptoms:
     

  • Inability to lose weight {duh…}
  • Weight gain
  • Fluid Retention
  • Fatigue
  • Headaches/Migraines
  • Depression
  • Anxiety
  • Irregular Menstrual Cycle
  • Heavy Menstrual Cramps
  • Infertility
  • Brain Fog
  • Polycystic Ovarian Syndrome
  • Fibrocystic Breasts
  • Tender Breasts
  • Decreased Sex Drive
  •  
    As you can gather from the list, none of the abovementioned symptoms are conducive to losing weight.
     
    It may be time to call in some back up.
     
    The type of superhero that will kick Estrogen dominance to the curb, rev your weight loss and renew your sex life and make it better than what it was when you were 27…
     

    Progesterone is that superhero.

     
    The saying “not all superhero’s wear capes” is true after all.
     

    HOW TO TRICK YOUR BODY INTO RESTORING HEALTHY LEVELS OF ESTROGEN-PROGESTERONE

     

    A hormone panel is the best way to definitively know if you have estrogen dominance.

     
    Though, don’t expect your doctor to test for one hormone level alone. A complete hormone panel is almost always recommended to define where your present levels of {estrogen, progesterone, testosterone, DHEA, etc.} are at.
     
    Results of a complete hormone panel can help your doctor target the root of the problem. If your panel shows a state of ED – it’s time to up your levels of progesterone with progesterone supplement and changes that’ll make your body produce more of the hormone.
     
    How?
     
    To restore a healthy estrogen-progesterone balance, you must take an active role in your health decisions and lifestyle choices:
     


     
    Synthetic progesterone, called “Progestin,” should be avoided. Although progestin may mimic some of progesterone’s effects, it may react differently with progesterone receptors in the body and a significant consequence of the side effects seen with synthetic progestin has been an increase in the risk of developing breast cancer.
     
    FYI lots of doctors and holistic health practitioners prefer natural progesterone. But if you’ve decided to go solo and not consult with a professional, it’s far easier to overdose on creams than oral supplements.
     

    Take the natural progesterone cream instructions as seriously as you do Ikea instructions.

     
    A healthy mix of oral progesterone supplements and conscious lifestyle changes is what it’s going to take to flush your body of ED.
     
    Put in the work and you’ll reap the benefits.
     

    9 WAYS PROGESTERONE KICKSTARTS YOUR WEIGHTLOSS WITH ITS SUPERPOWERS

     
    Like all superhero’s progesterone has superpowers.
     

    Progesterone can have you losing weight, feeling great and carrying that weight loss glow everywhere you go – by putting Queen E back in her rightful place. Better sex and orgasms are also part of the deal.

     
    The sex hormone has 9 specific superhero powers that prove advantageous to your weight loss goals. This is how progesterone can help you lose weight:
     

    1. GETS YOUR MOJO BACK

     
    When’s the last time you had an orgasm?
     
    If you had to think about it, then it’s been too long… Your sex drive hitting rock bottom is arguably the worst side effect of too much estrogen.
     
    Sex makes you feel tantric and is the most enjoyable exercise that helps:
     

  • Reduce your “stress hormones”,
  • Keep the desire for sweets and binge eating at bay,
  • Burn calories, over 100 a session, depending on the position. Doggy and cowgirl are the two positions that burn the most calories.
  •  
    FYI, your “age” isn’t an excuse for a sad libido either, the experts aren’t buying that BS.
     

    Women with balanced estrogen-progesterone levels who are 36+ are having the most sex and best sex of their lives.

     
    It’s time for you to rub some of that cream on your body to reclaim your inner lioness and reach new climactic heights.
     

    2. HELPS YOU SLEEP LIKE A LAZY CAT

     
    Sleep is a weight loss aid, and the élite of the élite at that.
     
    You can balance your estrogen-progesterone levels, exercise regularly and eat properly and still not get optimal weight loss results if you sacrifice too much sleep time.
     
    And sadly, women get less and less sleep with age.
     
    Nearly 70% of women 30-50 in the US are not getting anywhere near seven to nine hours a night and only 1/3 women over 51 can report sleeping well a few times a month.
     
    Sleep deprivation damages your metabolism after 3 days.
     
    On the 4th day your metabolism begins to slow down and fat cell growth spikes. Without an adequate amount of sleep, you’ll also be more likely to eat sweets and skip workouts.
     

    If you have trouble sleeping and are trying to combat ED, opt for oral progesterone supplements – they do the Zzz’s trick better than the creams.

     
    When the supplement reaches your intestines, it bursts into a lot of metabolites. These metabolites bind to GABA receptors in your brain, causing you to feel relaxed as a result.
     
    And there’s no better prequel to sleep, than relaxation.
     


     

    3. HELPS YOUR BRAIN REPEL STRESS

     

    Chronic stress alone is enough to cause estrogen dominance.

     
    Which is bad news seeing that modern life is besieged by chronic stress at every angle – literally. From the moment you turn on the “Morning News”, to the moment you go to sleep, you’re likely bombarded by stressors.
     
    Progesterone can promote relaxation and activate a positive domino effect that gives your ovaries a chance to increase progesterone secretion on their own, resulting in a win-win cycle to rid you of estrogen dominance:
     


     
    The oral supplement will do the “relaxation” trick better than the creams – due to metabolites.
     

    4. HELPS YOU BREAK-UP WITH YOUR BELLY BLOAT

     
    Do you look like you’re carrying a “food baby” everywhere you go?
     
    Excess estrogen can cause a belly bloat that won’t go away. To get rid of the bloat, you’ll have to eat foods rich in vitamins and ingredients that encourage progesterone secretion.
     
    For about 3 months.
     
    Clinical Director of YinOva Center in New York and guru on all things “progesterone” wrote a book on how eating certain foods for 3 months can increase your progesterone levels.
     


     
    Eating an array of these food choices diligently will increase your progesterone levels. If you have a semi-permanent “food baby”, progesterone-rich food is the strongest medicine out there.
     
    Say ta-ta to the bloat.
     

     

    5. HELPS KEEP ICKY DEPRESSION AT BAY

     
    Are about to get slapped in the face by menopause?
     
    Watch out for depression.
     
    Two years prior to the onset of menopause, women are 14 times more likely to experience depression.
     
    The reason is the big fall in their progesterone levels.
     
    You can cushion the menopausal “fall” in mood by taking control of your progesterone levels up to two years before your last period.
     
    Think of it as finding a loop-hole to evade depression caused by menopause and weight gain caused by depression.
     
    Nearly 1 of 2 people suffering from depression are obese.
     
    Depression isn’t advantageous to weight loss by any means, so if you’re noticing mood changes and about to get on the menopause train, ask your doctor about progesterone options.
     

    6. – HELPS YOU SAY “OOH-SAHH”

     
    Anxiety creates stress.
     
    And stress is nothing but harmful to weight loss. Women who are estrogen dominant are far more likely to experience anxiety, and consequently, stress.
     
    Progesterone has been proven to mimic orthodox anti-anxiety meds in the brains of rats and help the brain keep anxiety at bay in humans. Scientists think the reason for this lies in the metabolites, meaning that the best way to supplement progesterone for anti-anxiety purposes is orally.
     

    Here are the #facts when it comes to progesterone as anxiety relief:

     


     
    Natural bio-identical progesterone can relieve panic attacks and regulate mood swings in sufferers of anxiety when taken on days 15 through 28 of the menstrual cycle.

     

    7. HELPS MAKE YOUR WORKOUTS COUNT

     
    As you age, your body loses muscle mass – it’s one of the reasons it’s harder to lose weight with age.
     
    What does muscle have to do with fat?
     
    1lb of muscle and 1lb of fat are not created equal!
     
    The more muscle mass you lose, the less calories you burn, even on a lazy Sunday; 1lb of muscle is believed to burn 6-25 times more than 1lb of fat at rest each day. If you replaced 3lbs of fat for muscle, you’re burning between 126-525 more calories a week at rest.
     
    Noxiously high levels of estrogen results in two things:
     
    1. Accelerates the rate at which your current muscle mass is replaced by fat.
    2. Thwarts your body’s ability to build new muscle .
     
    The result? You burn less calories at rest and while exercising, blocking weight loss results.
     

    Progesterone therapy has presented significant results in helping women post and pre-menopause build muscle mass.

     
    One study that compared the effects of estrogen, testosterone and progesterone therapies on muscle mass production in pre and post-menopausal women found progesterone equally effective as testosterone.
     
    Progesterone therapy resulted in:
     

  • Increased gene expression {specific to muscle growth} up to 90% in 3+ genes
  • Increase rate of muscle mass growth by up to 20%
  • Increase muscle synthesis up to 50%
  •  
    Lathering that progesterone cream on your muscles {in safe amounts} can make your workouts count in a way they haven’t in a long time.
     

    8. HELPS BOOST THOSE ENERGY LEVELS

     
    Estrogen dominance and a slow thyroid go together like peanut butter and jelly – as do healthy energy levels and losing weight.
     
    Two major things can happen to your thyroid and thyroid hormone production in the face of excess estrogen:
     
    1. Estrogen blocks your thyroid from producing enough thyroid hormone.
    2. Estrogen strips the thyroid hormone released from the thyroid of any beneficial effects to your cells by telling your liver to release TBG; a globulin that binds to the thyroid hormone before even reaching your cells.
     

    Doctors can miss hypothyroidism if they solely rely on blood tests; this is because TBG “tricks” thyroid blood tests. You can have “normal levels” of thyroid hormone in your bloodstream and experience symptoms of hypothyroidism because of the effects of TBG.

     
    The symptoms of hypothyroidism are the “the cherry on the cake” to preventing the progression of your weight loss goals and include:
     

  • Weight gain
  • Chronic levels of low energy
  • Sexual dysfunction
  •  
    300mg of oral progesterone, taken over the course of 12 weeks prior to bed resulted in an increase in thyroid hormone T4. Not only will your workouts begin to show, you’ll have the energy you need to workout and stay positive about your weight loss journey.
     

    9. HELPS YOUR BODY FIGHT INFLAMMATION

     
    Inflammation and weight loss are the furthest thing from two peas in a pod. In fact, it’s the opposite.
     
    Being overweight means being inflamed – there’s no way around it.
     
    Inflammation occurs when your body is trying to protect itself from a potential danger that it doesn’t recognize. Usually, your body will regulate itself, but if it doesn’t chronic inflammation, weight gain and difficulty losing weight ensue.
     

    Dr. Mark Hyman goes so far as to refer to inflammation as a “chronic smoldering inside your body that contributes to disease and weight gain”.

     
    Pretty intense, huh?
     
    Here are a few signs that you’re chronically inflamed:
     

  • A large chunk of your extra weight is around your waste
  • You’re tired 24/7
  • Your face has a puffiness to it that doesn’t go away
  • You suffer from constipation or other digestive issues frequently
  • High blood glucose levels
  •  
    Progesterone is infused with anti-inflammatory properties that help reduce inflammation in your body from the brain to the gut. The anti-inflammatory properties are so potent that there’s a probability of it being added to some cancer medications – for the specific purpose of fighting inflammation.
     
    The best way to decrease inflammation is with a mix of an anti-inflammatory diet, vitamin D and progesterone. This single sex hormone isn’t the whole anti-inflammatory equation, but it’s certainly part of it.
     


     
    FYI: Oral progesterone targets inflammation most efficiently.
     

    PROGESTERONE IS A SUPERHERO TO YOUR WEIGHT LOSS GOALS

     
    Like anything, this single sex hormone isn’t the “cure-all” to your weight loss.
     
    Progesterone doesn’t have a magic wand to wave in your face so that you automatically lose 25lbs. Keep your expectations realistic before you add progesterone to your weight loss arsenal.
     
    This hip sex hormone just might be the missing puzzle piece you’ve been waiting for. Put in the work, eat right and the powers of this weight loss superhero will be unleashed.
     
    In 3-12 weeks, you’ll see those numbers on the scale move faster than you’ve seen them in a decade or more… And this time, in the right direction!
     
    Alexa, please play “Bringing sexy back!”

     
    Love and Health,

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    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

    HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

    HOW TO DETOX TO LOSE WEIGHT AND IMPROVE HEALTH

     

    Have you experienced one or more of these symptoms in the past few months?

     

    • Feeling tired all the time?
    • Poor memory or lack of focus?
    • Mood swings, depression, or anxiety?
    • Gas, bloating, heartburn, or nausea?
    • Achy joints?
    • Frequent illness such as colds?
    • Feeling irritable when you haven’t had caffeine or sugar for a while?
    • Ringing in the ears?
    • Weight loss that is stuck at a plateau?
    • Hives or rashes?

     

    If you have, you may have been bombarded by toxins in your food and environment and need a detox to start feeling more like yourself again. Toxins stored in the body can take a hard hit on your health and can:

     

    • Increase inflammation
    • Lower immunity and increase vulnerability to autoimmune disorders (the body attacks itself)
    • Contribute to blood sugar problems
    • Contribute to weight gain
    • Create hormone imbalances
    • Increase menopausal symptoms (hot flashes, night sweats, etc)
    • And more…

     

    The world we live in is becoming less natural and our bodies are becoming disappointed! We are burdened by constant attacks by everything from the water we drink, to the polluted air we breathe, to the “fake food” we eat. Every time we get in the car to drive to the grocery store, our lungs are polluted by the vehicle exhaust around us. When we buy food, it has often been treated with pesticides, herbicides, hormones, preservatives, and genetically modified ingredients. When we wash the dishes after a meal, our hands are covered in chemicals from dish soap. When we reheat leftovers in a microwave covered with saran wrap, the chemicals from the plastic leach into our food. When we sleep on a bed at night, we are exposed to the chemicals within the mattress. These products, also called endocrine or hormone disruptors, affect our hormones and our health.

     

    4 Major Hormone Disruptors

     

    How To Detox: The 4 Major Hormone Disruptors Are:

     

    1. Androgen Hormone Disruptors. These affect androgens or “male hormones” such as testosterone. They tend to lower testosterone in men, leading to problems like fatigue, sexual dysfunction, increased body fat, depression, and a higher risk of heart disease. In women, they tend to increase testosterone, leading to problems like acne, excess body and facial hair, balding, and problems with menstruation.

     

    2. Estrogen Hormone Disruptors. These mimic estrogen, a mostly “female hormone,” and have been linked to early puberty, miscarriage, endometriosis, some cancers, diabetes, obesity, and both male and female infertility.

     

    3. Thyroid Hormone Disruptors. These interfere with thyroid function. They increase the risk of thyroid cancer and autoimmune thyroid disease such as Hashimoto’s thyroiditis.

     

    4. Combination Hormone Disruptors. Some interfere with a combination of hormones. For example, bisphenol-A (BPA) is a type of plastic that not only disrupts androgen, estrogen, and thyroid hormones, but also “fat hormones” such as leptin, ghrelin, and adiponectin, which promote weight gain. Research has found that BPA also affected the nervous system and may be associated with anxiety, depression, hyperactivity, and aggression in children.

     

    To make matters worse, toxins are stored in fat cells. So, the more overweight you become, the more toxins your body holds on to.

     

    With all the toxins we are exposed to, is it possible to be toxin-free? The answer is: not really. Unless you live in a bubble with no contact with the outside world. BUT, you can greatly decrease the amount of toxins you are exposed to and help detox your body.

     

    Step 1: How To Detox? Start With Your Diet

     

     

    Your mother was unfortunately right when she said, “You are what you eat.” The #1 source of toxins in your body comes from the foods that you eat. My motto has always been: “If it doesn’t look like food, it isn’t food.” If your protein source is a breaded dinosaur-shaped chicken nugget, there’s a high chance it contains things that aren’t good for your body. If your source of vegetables is a salad covered in white, creamy dressing, then it mostly likely contains some seriously heart UN-healthy sugars, coloring agents, flavor enhancers, thickeners, and additives. To know how to detox, fix your diet, and lose weight, you should:

     

    Eat More:

     

    • Fresh veggies and fruits
    • Healthy fats (extra virgin olive oil, fish, avocado, eggs, nuts & seeds, etc.)
    • Healthy proteins (grass-fed beef, pork, organic chicken & turkey, fish, eggs, etc.)

     

    Eat Less or Avoid:

     

    • Soy products
    • Refined grains (white bread, cookies & pastries, sugary breakfast cereals, etc.)
    • Added sugars (sugar, sugary yogurts, sodas, candies, etc.)
    • Artificial sweeteners (diet soda & drinks, low-fat yogurts, sugar-free candies, etc.)

     

    Want to learn how to get in and out of the grocery store with a full cart of fat-burning groceries that won’t affect your hormones, in just 15 minutes? Click HERE for the best tips ever!

     

    Step 2: Flush with Fiber

     

     

    It may not sound very glamourous, but the best detox involves consuming plenty of fiber to help, you know, make you “go.” A healthy colon, which is the last 5 feet of your intestinal tract, is the basis for total health. A clogged colon allows toxins to back up into the liver and bloodstream, which ultimately pollutes the entire body. You can help clean it out by eating plenty of plant-based foods that are high in fiber, such as fresh vegetables, fruits, and nuts, seeds, and whole grains. You can also supplement with Psyllium Husk powder, which is a natural and soluble fiber. You should be getting at least 25 grams (women) to 35 grams (men) of fiber into your diet each day.

     

    Step 3: How To Detox Using Fermented Foods

     

     

    Have you ever heard the name “Gut Flora?” Your intestinal tract is full of bacteria or “gut flora” that help you synthesize vitamins from food remnants, degrade toxins, stimulate the immune system, and protect cells lining the colon. Fermented foods contain “good” bacteria that help prevent “bad” bacteria from taking over. Foods such as yogurt, kefir, and sauerkraut are fermented foods that can help keep a healthy balance of bacteria, which can prevent toxic buildup in the gut and colon. Check out this recipe for a delicious fermented drink that is filled with beneficial probiotics: Click here for a Lemon Ginger Water Kefir recipe. Taking a probiotic can also help, but make sure it is a high-quality one that is shelved properly, since dead bacteria from improper packaging and storage won’t help at all.

     

    Step 4: Wash Your Water

     

     

    To flush toxins out of your body, you’re going to need a lot of water. A rule of thumb is to drink at least half your current body weight in ounces. For example, if you weigh 150 pounds, you should drink 75 ounces of water each day. Now, I am definitely not an advocate for bottled water, since it not only creates tons of extra waste and is bad for the environment, but also most bottled waters are made of plastics, which are hormone disruptors. I also know that tap water is not really “clean” water. The practice of making water safe to drink actually involves adding a lot of poisonus chemicals to it, such as chlorine, aluminum sulphate, calcium hydroxide, sodium silicoflouride, and fluorosilicic acid.

     

    Do yourself and Mother Earth a favor: Bottle your own drinking water. Buy several re-useable glass bottles AND a high-quality water purification system such as AquaTru and fill them yourself. If you do buy bottled water, make sure it’s bottled in glass, such as Voss, Mountain Valley, or Eden Springs.

     

    Step 5: Protect Your PH

     

     

    Research suggests that chronic stress and a diet high in sugar can cause the pH in your body to become more acidic (in the urine). Ideally, our blood pH should be between 7.35-7.45, which is considered slightly alkaline. It’s important to keep a blood pH of 7.35-7.45 because if the blood is too acidic, oxygen is not able to reach all the cells and dysfunction starts to occur. When your organs aren’t oxygenated properly, they can’t perform important functions such as eliminating toxins from the body. To help reset your pH, avoid added sugars and eat more alkaline foods such as fresh fruits and vegetables (preferably raw). You can also add lemon juice, lime juice, or baking soda to your water to make it more alkaline.

     

    Step 6: Boost Your Micronutrients

     

     

    Most people get plenty of macronutrients (proteins, carbohydrates, fats), but many don’t get enough micronutrients (vitamins, minerals, antioxidants). Having an abundance of macronutrients without enough micronutrients to work together with, leads to undernourishment, toxic effects on the body, and also overeating because your body is searching for more nutrients that it isn’t getting, which ultimately leads to weight gain and a higher toxicity. To boost your micronutrient intake, make sure you are eating at least 5-9 servings of fresh vegetables and fruits. You can also include nuts and seeds and whole grains (optional). Make sure you are eating a variety of fruits and vegetables. Try to “eat the rainbow” by including a variety of colors in your diet.

     

    Step 7: Clean Up Your House

     

     

    The average home contains 500-1,000 chemicals that are mostly unable to detect by seeing, smelling, or tasting them. In fact, the air inside your house is, on average, 2-5 times more polluted than the air outside. Our homes become toxic because of the cleaning products we use, the paint we use on our walls, the fertilizer, insecticides, and herbicides we drag in when we are coming from outside, the plastics our food and toiletries are stored in, the pesticides we use to keep bugs out… Even our carpet and mattresses are produced with toxic chemicals. Some things you can do to help detox your home by making it a no-shoe zone, keeping green plants inside to help clean the air, buying an air purifier, switching from standard cleaning products to greener ones, using glass food storage containers instead of plastic ones that may contain BPA and other toxins, avoiding non-stick pans and utensils that contain Teflon, and replacing carpeting with wood or tile.

     

    Step 8: Clean Up Your Cleaning Supplies

     

     

    There are plenty of safe and natural cleaning products that you can use, such as white vinegar with distilled water for cleaning glass and windows, baking soda to scrub pots and pans, hydrogen peroxide to whiten laundry, and olive oil to polish wood. However, sometimes these aren’t strong enough to get the job done and you might want to consider buying something more commercial-strength. You can still do this without potentially harming your health. Before going to the store and buying a cleaning product, you can check its safety by looking it up through the Environmental Working Group (EFG) by clicking on this link which offers free information on over 2,000 household cleaning products.

     

    Step 9: Clean Up Your Cosmetics

     

     

    Although many toxic chemicals are being phased out in cosmetic products since the Safe Cosmetics and Personal Care Act was passed in 2013, there are still many cosmetics companies who are adding them in. Some of the most common toxic ingredients that are often found in beauty products include parabens, phthalates, sodium lauryl sulfate, imidazolidiniyl urea, synthetic fragrances, synthetic colors, and polyethylene glycols (PEGS). Check the labels on cosmetics for these toxic chemicals before buying them. You can also check many of them by looking up their safety ratings through the Environmental Working Group (EFG) by clicking on this link which rates more than 70,000 cosmetic products.

     

    Finally…

     

    When you’re ready to detox, get ready to feel crummy for a while. It’s common to become irritable and moody during a detox. You may also have headaches, nightmares, and even acne flare-ups.

     

    After your detox, do you want to learn more about how to balance your hormones to lose weight? Check out this article by clicking HERE.

     

    INFOGRAPHIC: 9 Steps on How to Detox to Lose Weight and Improve Health

     

    How to Detox - Infographic
     

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    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    HOW TO BEAT A WEIGHT LOSS PLATEAU: 9 TIPS

    HOW TO BEAT A WEIGHT LOSS PLATEAU: 9 TIPS

    how to beat a weight loss plateau

    Have you found yourself staring down at the scale, wondering why the numbers haven’t moved, even though you have been eating less and spending more time at the gym?

     

    If you are one of many people stuck at a weight loss plateau, you want to read this.

     

    Most of us like to think of weight loss as this: However, weight loss really looks more like this: And sometimes like this:

     

    KEY POINT: Weight loss is NOT linear. 

     

    Why are things not as smooth sailing as we had hoped? The answer is because we are human! We are not robots. We lose track of things. We also change. Our hormones change. Evolution goes into overdrive and our bodies want to conserve the energy that has been disappearing from our hips, butt, and belly. Our metabolism slows down.

     

    Do you want to know how to jumpstart it again? Let’s look at the 2 major causes for a weight loss plateau…

     

     

    Weight Loss Plateau Cause #1. Metabolic Adaptation

     

    weight loss plateau cause: metabolic adaptation

     

    During the first few weeks of dieting, a rapid drop in weight is normal. This is because when you cut calories, your body initially gets the needed energy by releasing its supply of glycogen, which is a type of carbohydrate that is stored in muscle and liver. Since glycogen is partly made of water, it releases water when it is burned for energy. That’s why the first few weeks of weight loss are said to be mostly “water weight.” It’s not uncommon for people to lose 5 or even 10 pounds during the first week of dieting, which again is mostly water but also some fat. After that, weight loss slows down. This is because of a slowing metabolism.

     

    When you diet to lose fat, you can also lose some muscle as well. Since muscle cells use up more energy than fat cells, the more muscle you lose means the lower your metabolism becomes. This means that your body begins to burn fewer calories. That’s why it’s so important to eat plenty of protein and exercise using weights (or your own bodyweight) when you diet. The more muscle you have, the higher your metabolism.

     

    In addition, your body is adaptive. When less calories come in, your body slows down as a way of preserving what energy it has left. This is an evolutionary tactic. Think of this way: A caveman experiences a very cold winter and finding food has been slim to none. His body slows down to preserve his life. The same happens when you cut calories during dieting. Except all we want to do is simply fit into a bathing suit, not survive the winter like a caveman (or cavewoman).

     

    Weight Loss Plateau Cause #2. The Diet Sneak

    weight loss plateau cause 2: the diet sneak

    After days, weeks, months, or even years of dieting, your food diary starts to collect dust. You feel like you are in control well enough to not have to log your meals anymore. You feel sure that you are aware of your portion sizes and have an innate idea of how many calories you are consuming in any given day, without looking at any labels or measuring your food. You feel confident about your food choices. I mean, you’ve been only eating meat, nuts, and veggies, and have been avoiding grains, processed foods, and sugar-laden treats. How can anything possibly go wrong?

     

    Behold, the diet sneak. This is what happens when you are no longer paying attention. You don’t realize that your portion sizes are increasing or you started snacking more often than usual. Or, maybe you thought you only had 3 beers this week but it was really 5? Or, maybe since you figured walnuts are healthy, you started to add a few more to each salad, not realizing that there are 138 calories in just 3 walnuts? Whatever the sneak may be, it starts to catch up.

     

     

    QUESTION: ARE YOU REALLY STUCK AT A WEIGHT LOSS PLATEAU?

     

    Before you scroll down for tips on how to break through a weight loss plateau, you should ask yourself, “Is my body fat really stuck where it is?”

     

    Looking at one number on a scale can be really deceiving. There are plenty of factors that go into how our body composition changes over time.  Body fat, body water, muscle mass…. You really have to take everything into account when trying to figure out if you are losing weight (fat weight, that is).

     

    For example, if you burned 2 pounds of body fat one week, but then you went crazy with salt on your steak 1 or 2 days before your weigh-in, your body is going to retain extra water and hide those 2 pounds you lost. That means body fat in pounds went down, but body water in pounds went up, which will trick you into thinking that you didn’t lose any weight and make you feel like it was all for nothing.

     

    Are you a woman who hasn’t undergone menopause? If you are, you should take into account that you retain water (bloat) around the time of your monthly cycle (your period).

     

    In addition, if you are pumping iron at the gym every day and ramping up that muscle mass, your body weight may not change much because although you are burning body fat, you are gaining muscle (which weighs more than fat).

     

    If you don’t think these factors apply to you, then read on….

    Tips to Break Through the Weight Loss Plateau:

     

    TIP #1. Practice Mindfulness

     

    Eating mindfully, choosing, and savouring food away from the distractions of computers and televisions, can help people lose weight. Mindfulness is paying attention to your surroundings, being in the present moment.

     

    Mindful eating is eating with purpose, eating on purpose, eating with awareness, eating without distraction, when eating only eating, not watching television or playing computer games or having any other distractions, not eating at our desks. By practicing mindfulness, you will be in better control of what you eat, which will help you break through a weight loss plateau.

     

    Want some tips on how to eat mindfully? Click HERE.

     

    TIP #2. Avoid Diet Sneak

     

    Pay attention to your portion sizes, the types of foods you choose, and your snacking. Break out the food journal and jot down what you ate for each meal for a few days and review it. Use a phone app such as MyFitnessPal to keep track of your calories in/out.

     

    TIP #3. Cut More Calories or Decrease Portion Sizes Further

     

    If your body has slowed down and has gotten use to burning less calories, cut the calories even more or cut the portion sizes even smaller. Don’t do this for too long, though. You don’t want to hurt your metabolism in the long run. After a couple weeks of doing this, it’s time to cheat (see next tip).

     

    TIP #4. Consider Cheating (on your diet)

     

    No, not cheating in sports, like Lance Armstrong; or on your significant other. I mean cheating on your diet, and reaping some unexpected benefits.

     

    In fact, when it comes to weight loss plateau, dietary cheaters almost always prosper. That’s because under the right parameters, a biweekly “cheat meal” has been proven to boost your metabolism and ward off feelings of deprivation—improving not only your ability to lose weight, but your ability to stick to your diet plan as well.

    cheat on your diet

    One way cheat meals can boost your metabolism is by increasing levels of leptin, the “anti-starvation” hormone responsible for sending hunger messages to the body. When your body senses a calorie deficit, leptin levels drop, prompting the metabolism to slow down and conserve energy. Throwing a calorie-rich cheat meal into the mix tricks your system into thinking food is plentiful and that it’s OK to burn through fat stores. In the context of strict dieting, cheat meals can aid weight loss by temporarily boosting leptin. But if you’ve been lax with your meal plan, the leptin argument is a moot point. In other words, you have to be nice before you can afford to be naughty.

     

    Don’t be afraid of including fat in your diet. Low-fat diets don’t work. Eating fat won’t necessarily make you fat and you can read more about it by clicking HERE.

     

    In addition, animal fats, or saturate fats, aren’t such a bad thing either. You can learn more by clicking HERE.

     

    Remember it’s a cheat meal, not a cheat day. Don’t go overboard and have a whole day of eating a lot of extra calories or eating a lot of junk. Get your nutrients and keep things heart-healthy (i.e. No hydrogenated oils or loads of sugar).

     

    TIP #5. Break the Exercise Routine

     

    As creatures of habit, many of us resort to the same types of exercise. When you hit a weight loss plateau, it’s time to challenge yourself. Instead of doing the same exercise every time, switch gears and do something different. And if you’ve only being exercises that are mainly cardio (walking, jogging, etc.), add in some weight resistance training. Think: Building muscle builds metabolism.

    exercise to beat your plateau

    High-intensity interval (HIIT) training is another great workout because you can burn a lot of calories in a short period of time. The basic idea is to get your heart rate up to about 80-95% max and hold it there for seconds or minutes at a time, depending on your comfort level. After you’ve kicked your butt, relax and stabilize your heart rate back down to around 40-50%. Repeat this same pattern for around 15-20 minutes.

    TIP #6. Get Some Sleep

     

    Are you getting enough zzzz’s at night? If you are one of the 35% of Americans who aren’t getting the recommended 8 hours of sleep at night, this could be affecting your weight loss efforts.

     

    Not only will a lack of sleep leave you feeling too tired to head to the gym to work out, it will also increase your cortisol (stress hormone) levels, affect the way that your body processes sugar, mess up your hunger hormones (leptin and ghrelin) and make you crave carbs big time.

     

    TIP #7. Eat More Fiber

     

    One of the best ways to fight fat is by using fiber as the weapon. Focusing on foods that are high in fiber will help you shed the pounds because fiber is so filling. High fiber meals will fill you up while sparing you from lots of calories. Shoot for at least 30 grams a day of fiber. High-fiber foods include fresh vegetables and fruits and whole grains. Leave the peels on your fruits and vegetables as much as possible for added benefit. Making homemade salads are my secret to getting plenty of fiber. Learn how to make any salad at home HERE.

     

    TIP #8. Cleanse Yourself

     

    Research has found that there is a link between weight and toxins in the body, and it is hypothesized that toxins from the environment and the foods we eat are stored in our fat cells. We can also develop a build-up of stool when we are constipated, due to poor diet. By keeping your colon active and having regular bowel movements, you can keep it healthy.

    cleanse yourself to beat a plateau

    With that being said, don’t fall for the “cleanse or detox hype.” Limiting yourself to lemons and water for 5 days, juicing all your meals, or other silly tactics aren’t any better than just simply drinking plenty of water and eating fresh, nutritious, and mostly plant-based meals that are high in fiber, while avoiding processed foods and alcohol.

    Our bodies are designed to remove toxins from our bodies, thanks to our liver and kidneys.

    detoxification pathways

    By providing the body with the right blend of nutrients, you will put it in the right conditions to do its job. To make sure you get the right blend of nutrients and fiber, there are some supplements out there to aid you (see tip #8).

     

     

    TIP #9. Optimize Your Supplements to Beat Your Weight Loss Plateau

     

    If you’ve already been doing all of the above, you may want to look into optimizing your supplements. Besides taking a daily multivitamin, there are some supplements that may help curb appetite or boost metabolism. Here’s a short list:

     

    Calcium Pyruvate

     

    Note that this is NOT the same as a calcium supplement that you might take for bone health. Calcium pyruvate is different. It is a natural substance naturally made in our bodies that helps with metabolism and the digestion of carbohydrates. The unstable form of this substance, called pyruvic acid, is stabilized by the addition of sodium or calcium. Calcium pyruvate is the compound that starts the Kreb’s Cycle, by which our bodies make adenosine triphophate (ATP) or energy during aerobic respiration. Aerobic respiration is that which occurs in the presence of oxygen, during exercises, such as running and jogging. Since it is the raw material for cellular respiration, supplementing with calcium pyruvate should increase the amount of energy burned, therefore allowing for more fat burning.

    Research at the University of Pittsburgh found that calcium pyruvate does have a fat burning effect. Obese women were put on a 1,000-calorie diet for 21 days during this study. The group receiving calcium pyruvate experienced 48 percent higher fat loss, amounting to 3.2 extra pounds.

    Chromium

    Note: I may earn compensation for my review of affiliate products discussed on this website.

    Chromium is an essential mineral that helps regulate blood sugar and cholesterol levels, reduces carb cravings, reduces fat mass, increases lean body mass, and combats insulin resistance. It can also improve brain health.

     

    Although you can usually get enough chromium through diet, there are supplements available. Chromium is stored in soil and rocks, which leak into the foods we eat. However, poor soil due to over-farming may create a chromium deficiency.

     

    study by the Biomedical Research Center at Louisiana State University found that taking 1,000 milligrams of chromium supplements per day helped reduce hunger and food cravings, food intake, and body weight.

     

    Conjugated Linoleic Acid (CLA)

    study published in the Journal of Clinical Nutrition found that overweight patients taking 3.2 grams of CLA per day lost an average of 0.2 pounds of fat per week while increasing lean body mass. Those taking a placebo did not. Another study found that similar dosages of CLA also led to reduced body fat.

     

    Conjugated linoleic acid (CLA) is a powerful polyunsaturated fatty acid found primarily in high-quality beef and dairy products and may reduce body fat while preserving muscle. In addition, it may help lower cholesterol, triglycerides, and blood pressure.

     

    However, quality counts. Grass-fed beef has 300-500% higher amounts of CLA than grain-fed beef. The best way to get CLA is through diet. Although not as effective, CLA supplements can provide a decent amount.

     

    Vitamin B12

     

    Cobalamin (B12) is an essential B vitamin that plays a key role in cell metabolism, energy production, DNA synthesis, and red blood cell production. It helps convert fats into energy, so it’s no wonder why it is commonly used as a weight loss supplement.

     

    There are many forms of vitamin B12, but methylcobalamin is known as the “bioavailable” form of B12. This means that your body can use it right away.

     

    Vitamin B12 deficiencies are common and increase with age. 

     

    Vitamin B12 is naturally found in meat and dairy. With that being said, those following a vegan or vegetarian diet have a difficult time getting enough through diet alone. In addition, many people suffer from malabsorption and aren’t able to absorb enough B12 from foods as they pass through the intestines.

     

    Worried about getting too much? Any extra floating around in your body will just be peed out.

     

    Vitamin D

     

    Vitamin D isn’t just for bones and teeth. It can actually help you lose weight!

     

    We have known for a long time that vitamin D deficiency is associated with obesity, but recent research has found that taking vitamin D supplements can aid in weight loss. A study of 400 overweight or obese patients found that those who took a vitamin D supplement lost more weight than those taking a placebo.

     

    7-Keto DHEA

     

    7-keto DHEA has clinically been shown to increase metabolism and contribute to healthy weight loss. One way that 7-keto contributes to weight loss is by increasing the activity of thermogenic enzymes responsible for fatty acid oxidation.

    Studies show that 7-keto supplementation increases acyl CoA-oxidase by 128 percent, malic enzyme by 860 percent, and glycerol-3-phosphate dehydrogenase by 138 percent. A double-blind, placebo-controlled study on 30 overweight adults showed a 6.3-lb. decrease in body fat, compared to 2.1 pounds placebo. More of the weight lost was body fat in the 7-keto group. Thyroid hormone was elevated, but no other side effects were reported. Paired with diet and exercise, 7-keto has been shown to accelerate fat loss threefold without any stimulant effect on the body.

     

    5-HTP

     

    5-HTP for weight loss is often used to control appetite and limit caloric intake. Many diet pills work by boosting the metabolism through stimulant mechanisms of action. This may cause only short term, unsustainable weight loss with potentially long term side effects. Using 5-HTP for weight loss works in a different way though.

    5-HTP is not a stimulant, but rather helps to curb hunger cravings. It does this by naturally raising levels of serotonin, a neurotransmitter that is directly tied to the sensation of hunger.  Some studies have shown that increasing serotonin levels artificially by taking serotonin-boosting supplements like 5-HTP can make the body think that there is food in the stomach. This may make it easier to eat less food and consequently lose weight.

     

    Resveratrol

    If you’re familiar with the French paradox — the belief that French people can eat and drink what they want but still remain slim — you may be familiar with resveratrol, an antioxidant derived from red wine. There is ongoing research that suggests you should incorporate this powerful supplement into your daily routine. Resveratrol functions as an appetite suppressant, which can help you eat less and lose weight.

     

    Proboitics

     

    Note: I may earn compensation for my review of affiliate products discussed on this website.

    The community of microorganisms that live in your digestive track, better known as “gut flora,” play an important role in all aspects of your health, including weight loss. In fact, a healthy gut is the hidden key to weight loss!

     

    An imbalance of gut flora can cause the body to absorb more calories, affect your sweet tooth, and contribute to insulin resistance. This may have been an advantage thousands of years ago, but in these modern times, our guts don’t need to be as efficient when food is so readily available. And although the species of flora in our gut have been around for quite some time, the balance between species changes according to diet. This is because some bacteria will dominate while others diminish when their incoming nutrients are altered.

     

    In addition to a healthy diet low in sugars, taking probiotics can help balance gut flora. You can get probiotics from fermented foods such as yogurt and pickles, or you can take a supplement.

     

    Check out my great recipe to make water kefir, a fizzy probiotic drink.

     

    However, you should be careful when choosing a probiotic. Not all probiotic supplements are created equal. In fact, 85% of probiotics on store shelves have been found to be ineffective, primarily due to poor storage techniques.

     

    The best probiotics should contain at least these three most important strains: 

    • acidophilus: supports nutrient absorption and helps with digestion of dairy foods.
    • Longum: helps maintain the integrity of the gut wall and is a scavenger of toxins.
    • bifidum: critical for digestion of dairy products and breaks down complex carbohydrates, fat, and protein into small components that the body can use more efficiently.

    And these if available:

    • rhamnosus: known as the “travel probiotic,” can help prevent occasional traveler’s diarrhea.
    • fermentum: helps neutralize some of the byproducts of digestion and promote a healthy level of gut bacteria.

     

    For additional supplement recommendations, you can read more HERE.

     

     

    Tip #10. Get Your Hormones Checked (it helps with weight loss plateau)

     

    If all else fails and the scale still doesn’t budge, you might want to consider getting your hormones checked. There are many hormones involved in metabolism that may affect your weight. Thyroid, cortisol, insulin, and sex hormones (estrogen, progesterone, testosterone, etc.) can throw you out of whack and contribute to weight loss resistance.

    😍  GOOD READ? LET GOOGLE KNOW!

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    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

    17 REASONS YOU’RE NOT LOSING WEIGHT ON THE PALEO DIET – SOLUTIONS

    17 REASONS YOU’RE NOT LOSING WEIGHT ON THE PALEO DIET – SOLUTIONS

    Are You Losing Weight on the Paleo Diet?

    Losing Weight on the Paleo Diet

    One of the top reasons why people go on a Paleo diet is to manage weight. This makes sense, since research has shown that people lose more weight on the Paleo diet than every other compared diet.

    However, if you’ve been doing Paleo and aren’t seeing the weight loss results you were hoping for, it can be frustrating to not understand why.

    Is the weight coming off too slowly?

    Have you seemed to reach a weight loss plateau and the numbers and inches aren’t moving? Don’t give up. All it takes is a little troubleshooting to pin down the cause.

    The answer might be easier than you thought. Let’s look at the possible causes…

    Losing Weight on the Paleo Diet

    REASON #1: You’re relying on the scale

    Weight is not everything. Before you let the numbers on your scale cause you despair, look at your other measurements. A weight scale should only be one of the multiple ways you track your weight loss progress. Keeping track of the inches around your waist, hips, arms, etc. can be even more important than weighing yourself on a scale. The reason for this is because one pound of fat is larger than one pound of fat.

    When you do a Paleo diet and work out, your body begins to restructure itself.

    If you are exercising using weight resistance (gym weights or bodyweight), you are most likely burning fat but leaning and toning your body with muscle.

    Therefore, the numbers on the scale may not decrease, but your clothing size might.

    SOLUTION: Keep a daily or weekly log of your weight, body measurements (arms, waist, hips, etc.), and take regular photos of yourself in tight clothing or bathing suit. Also, consider getting a scale that measures your body fat percentage. This way, you can track your progress more accurately.

     REASON #2: You’re eating processed Paleo snacks

    Just because it says “Paleo” on the label, doesn’t mean it’s good for you. Unfortunately, Paleo-labeled junk foods are entering the food market. Some companies are taking advantage of the Paleo label as a way to sell more products and sometimes they are full of sugar from honey or maple syrup, or have hidden non-Paleo ingredients. These processed snacks can lead to cravings, extra calories, and weight gain.

    SOLUTION: Stick to fresh, whole foods, and read labels carefully even if it says “Paleo.”  Try to eat enough during breakfast, lunch, and dinner, to avoid being hungry and snacking between meals.

     

    Carissa Alinat ARNP

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    REASON #3: Your plate isn’t balanced

    Whether it’s because of not enough or too much of protein, fat, and carbohydrates, your weight loss might be at a halt because your plate isn’t balanced.

    SOLUTION: Portion your plate according to the Paleo Pyramid below. Note that foods at the base of the pyramid are what should mostly make up your plate, and foods at the top of the pyramid are what you should have least of. You should have more vegetables, animal proteins, and healthy fats than anything else.

    REASON #4: You’re counting calories

    No matter what plan you are following, weight loss still comes down to calories. As a rule of thumb, you need a deficit of 3,500 calories to lose one pound of fat.

    However, counting calories is a way of the past. It sets you up for a weight loss disaster and should be shunned.

    There are a few reasons for why you shouldn’t count calories.

    First, calorie needs change and weight loss is not a linear process. If you work out more on one day, you need more calories that day. Also, you may be less hungry some days and more hungry others. If you restrict yourself to the point of being very hungry, you’ll most likely crash your diet. You need to feel satiated to stick to a weight loss plan. Hunger does not help at all.

    Second, counting calories often leads to a nutrient deficit. You need enough nutrients to burn fat, and if you’re missing out on those, your body will try to preserve fat instead.

    Third, restricting calories is associated with less energy expenditure, which predicts less weight loss in some people.

    SOLUTION: Pay less attention to calories and pay more attention to hunger cues. Count nutrients and not calories. Focus on eating fresh, whole foods, and eat until you are satisfied but not too “full.” Listen to your body and don’t punish it when it needs more than what you want to give it.

    REASON #5: You’re not eating mindfully

    Research shows that people consume 25% more calories when they are eating while distracted.

    When we aren’t focusing on our food and are distracted by other things, we don’t pay attention to our bodies either. We end up mindlessly overeating because we ignore our body cues that tell us we’ve had enough to eat.

    SOLUTION: Shut off the TV, put the phone down, and enjoy a meal without distractions. You can read my 8 tips to eating mindfully here.

    REASON #6: You’re overly stressed

    Stress is a 6-letter word that can cause us to eat poorly and metabolize our food poorly. The reason for this is because of changes in hormones as a physiological response to stress.

    When we are stressed, our bodies release cortisol (the “stress hormone”).


    Too much cortisol (stress) inhibits weight loss, breaks down muscle, increases insulin resistance, and promotes fat storage.

    Decreased leptin sensitivity (the “satiety” hormone) occurs, which creates increased hunger, causing us to want to eat more and store fat.

    SOLUTION: Think of ways that you can reduce stress in your life. I know that may not be easy, since careers, bills, relationships, and other everyday stressors pressure many of us. However, just taking a few minutes to take a few deep breaths and center yourself can work wonders. Find an outlet for your stress, whether that is going for a walk, listening to music, meditating, or calling a friend.

    REASON #7: You’re not sleeping well

    It seems like sleep is something that kids try to avoid and adults just can’t seem to get enough of. In fact, 40% of Americans aren’t getting the recommended 7-8 hours of sleep each night.

    When we don’t get enough sleep, our cortisol (“stress hormone”), ghrelin (what), leptin (what), and growth hormones get out of whack, which leads to weight gain.

    On top of not getting enough Zzzz’s at night, we also don’t recognize napping as important. Research shows that napping for as little as 6 minutes can improve your mental function and even lower your risk of heart attack.

    Yes, power naps are good for you!

    SOLUTION: Make sure you’re getting at least 7-8 hours of sleep each night. Check out these tips:

    Magnesium and calcium for better sleep.

    How to power nap like a pro.

    Snooze your way to health.

    REASON #8: You rely on caffeine for energy

    Since caffeine is a stimulant, it affects all those hormones I mentioned in #7. Plus, it can affect your sleep, even if you only have a small amount. It takes 8-14 hours for caffeine to completely leave your system.

    SOLUTION: If you can’t cut out your coffee or tea, try to at least have a cut-off time during the day.

    REASON #9: You’re skipping meals

    Although you may have heard that fasting helps you lose weight, this is NOT always true for women.


    Women are biologically different than men. We are designed to eat and hold onto whatever fat we have for the purposes of reproduction (making entire humans!).

    When we starve ourselves, or fast, our hormones change in a way to shut our bodies down to slow down our metabolism so that we don’t burn the fat off. Evolution has not kept up with our bikini desires. So, don’t skip meals!

    SOLUTION: Eat 3 meals a day. Keeping a steady and reliable intake of food will help keep your blood sugar and insulin levels in check. It will also keep your appetite in control, which will lead to less crashing with unhealthy foods and foods not geared to your weight loss.

     

    Did you claim your free ebook yet?

    Did you claim your free ebook yet?

     

    Grab the Free Report: How To Beat Your Weight Loss Plateau and receive the Origin Weight Loss newsletter to help you cultivate your mindset, elevate your fitness, and empower your extraordinary life. I promise to never share your email address or spam you.

    You have Successfully Subscribed!

     

    REASON #10: You’re not eating enough protein in the morning

     

    SOLUTION: Plan your breakfasts or keep some quick, on-the-go protein sources available in case you’re in a hurry out the door in the mornings. Hard-boiled eggs are my go-to. Other ideas: make a high-protein Paleo shake or keep frittatas in the fridge. I have some great recipes in my cookbook for more ideas.

     

    REASON #11: You’re not playing with the right deck of carbs

     

    Cutting out carbs completely may work for some but it can be counterproductive for others. However, the most important factor in balancing carbs is according to activity level. You need carbs to provide energy for exercise and to avoid muscle breakdown.

    SOLUTION: It takes a little experimenting to find out what ratio of carbs works best for your weight loss goals. Typically, the more active you are, the more carbs you need. Those who are less active may find that low carbs work best for their weight loss goals.

     

     REASON #12: You’re not eating enough fat

     

    It’s time to let go of the “fat makes you fat” belief. First, low-fat diets were a trend and are definitely not in style anymore. Second, eating fat can help you lose weight. So, don’t be scared. There are plenty of cultures that thrive on eating animal fat and not much else, and could easily trade in their native garb for size 4 jeans.

    SOLUTION: Don’t fear the fat. Healthy fat, that is. Olive oil, avocados, animal fats, coconut milk and oil, and nuts are great sources of healthy fats.

     

    REASON #13: Your workouts are too heavy or not enough

     

    Too little exercise will obviously halt weight loss, but did you know that working out too much can have the same effect? Exercise burns calories, but too much exercise can raise your cortisol levels and inhibit weight loss.

    When you work out excessively over a longer period of time, your body views it as a chronic stressor.

     

    SOLUTION: There is no perfect exercise blueprint for weight loss, since we are all biologically unique and have different goals. However, a combination of cardio and weight resistance training is ideal, in varying intensities.

     

    REASON #14: You don’t have enough support

     

    Living a Paleo lifestyle can be difficult when doing it alone. It’s not easy when everyone around you eat junk food or serve dinner that is primarily made up of grains and your plate looks “beige” from lack of veggies and variety. Having friends or family members who also share the same health and nutrition interests can be incredibly helpful.

    SOLUTION: Get in touch with friends on Facebook or other social media sites that post photos or give other clues that their interests are the same. Challenge a friend to meet a weight loss goal with you. Keep each other updated with daily food diaries, photos of your food and workouts, and share recipes. Keep each other motivated!

     

    REASON #15: You are already at a healthy weight

     

    It’s much harder to lose weight if you’re already at a healthy weight.

    SOLUTION: Be realistic when setting goals and base your goal weight on a healthy target. Use a body mass index calculator as a guide, you can access one here.

     

    REASON #16: You’re retaining water

     

    You might THINK that you aren’t losing weight when it’s being hidden by water retention.


    Water retention can be caused by 4 things:

    1. Not drinking enough water. When your body senses it’s not getting enough water, it holds on to it as much as possible.
    2. Elevated cortisol (the “stress” hormone) levels. Being chronically stressed, exercising hard over prolonged periods of time, and starving yourself can increase cortisol.
    3. Electrolyte imbalances. When you eat a lot of sodium (salt), the cells in your body swell.
    4. Refined carbs

    SOLUTION: Drink plenty of water throughout the day. Cut back on sodium intake and counteract its effects by eating more potassium (bananas, avocados). Find ways to relax and relieve stress, eat 3 meals a day, and don’t starve yourself. Obviously, stay away from refined carbs, but that’s easy if you’re living a Paleo lifestyle.

     

    REASON #17: You’re not being patient

     

    The weight didn’t get put on overnight and it won’t come off that quickly either. Weight loss is not instant, although media tries to make it seem that way. Healthy weight loss is around 1-2 pounds per week. Keep in mind that weight loss is not linear. You might lose more weight one week and less the next. Pay more attention to the way your clothes fit instead of relying on the scale.

    SOLUTION: As in #1, keep a daily or weekly log of your weight, body measurements (arms, waist, hips, etc.), and take regular photos of yourself in tight clothing or bathing suit. Have patience and know that progress will come if you stick to your guns.

     GOOD READ? LET GOOGLE KNOW!

    NEW TO THIS BLOG? START RIGHT HERE

    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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