How to Annoy Someone Who Has Lost Weight/ Is Losing Weight

1. Single them out and oversaturate them with positive reinforcement whenever they make even the most basic of healthy choices. Treat them like a toddler that is finally learning how to poop on their own. 

Positive Reinforcement Please

2. Act like they are ruining all the fun when they make healthy choices while eating out.

diet

3. When it comes to offering baked goods, refuse to take “No” for an answer. 

tumblr_mmnivnQ6F91rigs0yo4_500

4. If they decide to unleash their Inner Fat Kid for once, ask them, “Aren’t you supposed to be on a diet?”.

0366

5. If you ever suspect even the slightest amount of weight gain, act like the Skinny Police and make a comment. 

tumblr_m6aw411LI31r1tzq5

6. Ask them what their starting weight was, how many pounds they have lost or what they currently weigh. Act like since they are losing weight, you have the right to know.

bl-allison-and-the-scale

7. Provide your opinion on how much you think they should weigh or how much more they should lose.

IMG_2349

8. If and when they reach a healthy weight, imply that they aren’t allowed to talk about struggling with their weight anymore. 

fat

9. Express your concern about them getting too thin when they are at a healthy weight or even overweight. 

im-too-skinny

10. Remind them that most people just gain the weight back, and imply they shouldn’t believe in themselves because they will probably be one of them. 

fuckoff

Advertisements

How to Crash Diet (Reasonably)

dieting-all-morning

Ever find yourself feeling a sense of impending doom because of an upcoming event where you want to look your best? While crash dieting can be detrimental when used for long term weight loss or when done regularly, it is okay to do every once in a while for a short period of time (assuming you are healthy). 

A couple of summers ago I was facing wearing a bikini for the first time since starting to lose weight. I had already gone from 225 lbs to 186 lbs, but I had hit a plateau and been slacking for a few months. I had made a commitment to myself that I would wear a bikini that summer, but I wasn’t at a point where I felt confident with my body. With 7 days until bikini time, I created a strategy that was designed to make me lose weight fast while not making me completely miserable in the process. I managed to get down to 173 lbs. by the time I went to the beach. That weight loss didn’t last long, but I expected that and was okay with it. 

Oftentimes when people want to lose weight fast they try eating next to nothing and overexercising. Some people even take laxatives or other misery inducing substances. This often results in hating everything and bingeing the second your quick fix diet is over. 

1382021400776383

The Reasonable Quick Fix Strategy

While for long term dieting/ healthy living I am not a fan of strict diets, you are going to have to be strict if you want to lose a noticeable amount of weight fast.

When it comes to losing weight fast, you aren’t going to be losing much fat (1-2 lbs. max). Most of what you will be losing is water weight/ other internal buildup.

Chances are you will quickly gain a significant amount of that weight back after you return to your normal habits. Personally, I don’t do these types of diets for anything more than 10 days (usually less). 

Calories: When it comes to losing water weight, what you eat is a lot more important than how many calories you are eating. The minimum intake (depending on size/activity level) is between 1200-1600 calories per day. More on calories here

1. Cut Out Refined Carbohydrates, Added Sugars and Artificial Sweeteners.  I usually cut out all grains entirely for the last few days of my crash diets, but have a hard time cutting them out any longer than that. You may struggle with this if you eat a lot of starches/ sugars. If that is the case, then ease into it and reduce your intake gradually throughout the diet. 

2. No Sodas or Sweetened Beverages. This includes diet drinks with artificial sweeteners. Stick to water, coffee, tea and fresh smoothies/juices (the kind you make yourself). 

3. No Processed Food. Real food only. 

4. Minimize Sodium Intake. Excess sodium intake contributes to water retention. A lot of processed food is high in sodium. Keep your sodium intake at 1,500 mg or less and preferably coming through healthier salts with higher amounts of minerals (e.g. Himalayan Pink Salt).

5. Drink Lots of Water. Water helps cleanse your body and reduce water weight. Start your day out with 16 oz./ 500 mL of water. Have plenty with each meal and drink continuously throughout the day. Aim for at least 10 cups (80 oz.)/ 2.5 L. 

6. Eat Plenty of Protein, Vegetables and Natural Fats. Getting enough protein and fat is important for feeling satisfied. Eat plenty of vegetables, they should be where the majority of your carbohydrates are coming from. 

7. Focus on Cardio. Interval training will be especially effective. Aim for 30+ minutes of cardio, 5 times per week.  Do strength training as well, but put a greater emphasis on cardio. 

8. Don’t Stress Over It. Be confident, be at peace with yourself. 

Crash dieting is not a good strategy for long term weight loss/ health. It can screw up your metabolism if you do it on a regular basis. 

Healthy Chocolate & Chia Dessert

One of my greatest health challenges is balancing my adoration of all things chocolate with my love for being fit. I eat chocolate nearly every day, but I make an effort to be reasonable. Recently, while under the spell of a chocolate craving, I came up with a recipe that is healthy, decadent and delicious.

 Chocolate & Chia Dessert

Chocolate Mousse w/ WatermelonHealthy Chocolate Mousse Nutrition Facts

Ingredients:

  • 2 tbsp. Chia Seeds
  • ~1/4 cup Water
  • 1 tbsp. 100% Unsweetened Cocoa Powder
  • 1-2 tsp. Brown Sugar/Table Sugar/ Sweetener of Choice

Directions:

  1. Put chia seeds in bowl.
  2. Add water to form gelatinous substance.
  3. Add cocoa powder.
  4. Add sugar/sweetener.
  5. Mix until it is consistent in distribution of ingredients/texture.

You can add fruit to the mixture, such as coconut flakes. It goes well with fruit on the side to balance out the richness of it.

Nutritional Upgrade: PB & J

Peanut butter and jelly is one of the most popular sandwiches. While it is delicious, it is basically a candy bar. Not to mention, the most popular peanut butter, jellies and breads are high in added sugar and contain toxic ingredients. I decided to give this a nutritional upgrade to something that is a little more useful to your body.

Classic PB&J

1

Screen Shot 2014-07-21 at 9.00.44 AMIngredients:

  • Jif Creamy Peanut Butter: Roasted peanuts, sugar, molasses, fully hydrogenated vegetable oils (rapeseed and soybean), mono and diglycerides, salt.
  • Welch’s Grape Jelly: Concord Grapes , Corn Syrup , High Fructose Corn Syrup , Fruit Pectin , Citric Acid , Sodium Citrate
  • Wonder Bread: wheat flour, water, high fructose corn syrup, yeast, soybean oil, barley, malt, wheat gluten, salt, calcium carbonate, sodium stearoyl lactylate, vitamin d3, vinegar, mono and diglycerides, calcium sulfate, monocalcium phosphate, yeast nutrients (ammonium chloride and ammonium sulfate), enzymes, yeast extract, wheat starch, calcium dioxide, ferrous sulfate, “B” vitamins, soy lecithin, azodicarbonamide, soy flour, whey, calcium propionate, datem, sorbic acid

Almond Butter and Blueberries

IMG_0437

Screen Shot 2014-07-21 at 9.00.02 AM

Ingredients:

  • Whole Foods Freshly Ground Almond Butter: Almonds
  • Blueberries
  • Maria and Ricardo’s Tortilla Factory Whole Wheat Tortilla: organic whole wheat flour, water, sunflower oil, cultured wheat flour added with vinegar, salt, sugar, lecithin, organic guar gum, citric acid, leavening (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), sodium bicarbonate

If you want to further upgrade the bread, try Engine 2 Sprouted Ancient Grains Tortilla (I didn’t have it in when I made this, but it’s my tortilla of choice)

 

Your VO2 Max and How to Improve It

 woman-running

 When you engage in aerobic exercise such as running, your body primarily uses type 1 muscle fibers. These muscles rely on aerobic metabolism (oxygen as fuel). The better your body can take in, deliver and metabolize the oxygen, the better your endurance will be.

The best indicator for aerobic fitness is VO2 Max.

What is VO2 Max:

VO2 Max is the maximum volume of oxygen your muscles (type 1/ aerobic) can consume in a minute.

How to Calculate VO2 Max:

VO2 = (milliliters of air inhaled per minute)(percentage of oxygen in the air inhaled) / (milliliters of air exhaled per minute)(percentage of oxygen in the air exhaled)

VO2 max = 15.3 x (MHR/RHR)

MHR = Maximum heart rate (beats/minute) calculated using age = 208 – (0.7 x age)

RHR = Resting heart rate (beats/minute) = number of heart beats in 20 seconds x 3 (calculate just after waking up, before getting out of bed)

Math not your thing? Click here.

What Your VO2 Max Means for Your Aerobic Fitness:

vo2maxchart

How to Improve Your VO2 Max:

High-Intensity Interval Training (HIIT) is considered the best method for improving your VO2 Max.

During HIIT you alternate between high exertion and low exertion. During the high intensity portion you get very close to your VO2 max and sustain that level of exertion. Distance running is considered moderate intensity.

Benefits of HIIT:

  • Increased aerobic fitness, measured through VO2 max.
  • Increased anaerobic fitness
  • Decreased fasting insulin and increased insulin sensitivity
  • Reduced abdominal and subcutaneous fat

For best results, do HIIT workouts 2-3 times per week. This can be a great way to improve your running performance without going on as many patience-testing long runs.

Sample HIIT Workout:

Sample HIIT Workout - Ace Fitness

 How to Determine Which Speeds to Use:

The speeds used will be dependent on your current fitness level.

  • Do the high intensity portion at the fastest you can sustain for 1 minute (Think long sprints).
  • Do the low intensity portions at whatever you need to recover in 2 minutes to repeat the high intensity portion (Probably slightly slower than your typical jogging pace).

Learn More:

How VO2 Max Works

How to Improve VO2 Max

Fit Facts: High-Intensity Interval Training

High Intensity Interval Training (HIIT): Best Cardio to Burn Fat

How to Get a Handle on Binge Eating

binge eating

Confession: I may have gone just a little bit overboard when I unleashed my inner fat kid this past weekend. Okay, more than a little. I was like the Very Hungry Catarpillar.  In one evening I ate: half a sub, a bag of chips, half a pint of Ben & Jerry’s Chubby Hubby and 20 oz. of Coke. I finished off the sub, other half pint of Ben & Jerry’s the following day, along with a Grande Caramel Frappuccino from Starbucks (in addition to everyday eating). I could pretend that I felt like crap after, but I didn’t. It was euphoric. I thoroughly enjoyed every moment of my gluttonous behavior. Sure, I acknowledge that what I was eating wasn’t good for me. I recognized how my energy shifted. I am aware that before losing weight,  binge eating played a major role in me getting fat.  But at the end of the day, I regret nothing. Sorry not sorry.

Binge eating is something that a lot of people struggle with. It can often be the cause of excess weight or be the downfall of attempts at losing weight. In addition, binge eating is often in response to various forms of stress.

Habitual binge eating is labeled as Binge Eating Disorder (BED). Symptoms for BED are:

  • Frequent episodes of consuming very large amount of food but without behaviors to prevent weight gain, such as self-induced vomiting.
  • A feeling of being out of control during the binge eating episodes.
  • Feelings of strong shame or guilt regarding the binge eating.
  • Indications that the binge eating is out of control, such as eating when not hungry, eating to the point of discomfort, or eating alone because of shame about the behavior.

Potential Causes

  • Physical – Binge eating can often be triggered by not eating properly throughout the day. This is something to be especially mindful of when trying to lose weight. If you don’t eat enough, you may overcompensate later by binge eating. Another physical trigger for binge eating is hormone fluctuations.
  • Stimulation – Both overstimulation (overwhelmed) and under stimulation (boredom) can trigger binge eating. There are mental forms of stimulation (puzzles, reading, deeper conversation and anything else that makes you think) and physical forms (sensory information).
  • Emotional – I further divide emotions into true deeper emotions and irrational drama queen emotions. Oftentimes people hide from negative emotions by eating their feelings (or other unhealthy behaviors) rather than facing them. This is unsurprising because it can give us a rapid pleasure response.

Things You Can Do About It

  1. Eat nutritious balanced meals throughout the day. Make sure you are eating enough carbohydrates, protein and fat. Make sure you get enough vitamins and micronutrients as well.
  2. Exercise regularly. Exercise increases the amount dopamine in your brain. Dopamine is a neurotransmitter that is linked to reward and motivation. This is the same chemical that is released in many addictive substances and behaviors, including food.
  3. Eat mindfully. Take smaller bites and eat slowly. Each bite will be more satisfying when you really take it in.
  4. Drink tea. This will distract you from non-nutritional eating and you can get pleasurable flavors without eating unnecessary calories.
  5. Portion your food before you eat it. Make it so you have to get up if you want to eat more. Eating food straight from the bag or box makes it a lot easier to mindlessly eat more than you intended.
  6. Add some flavor to your food. Add hot sauce, wasabi or cayenne pepper powder to snack foods like popcorn.
  7. Eat something rich that is satisfying in smaller portions (e.g. dark chocolate).
  8. Snack on vegetables or other healthy low calorie options.
  9. Face your issues. Acknowledge, identify and change the thought/behavior patterns that result in negative emotions
  10. Do something interesting. Find and do more activities that you are passionate about.
  11. If you do binge eat, don’t feel guilty about it. Mistakes happen; hanging onto it will make you unhappy with yourself and will only perpetuate the behavior.

Read More:

Embracing Your Inner Fat Kid

Are you just eating because you’re bored?

Are you trying to fill a void?

9 Ways to Deal With Binge Eating

Binge Eating Disorder