3 Big Dieting Mistakes that Cause Weight Gain

Tuesday November 26, 2013

Sometimes a carrot stick or a piece of broccoli is just fine on its own. But for a lot of us, carrot sticks and raw broccoli florets are a just a vehicle for delicious dressings– you know, like a thick ‘n chunky blue cheese, or a tasty ranch. And as you dip and dunk your veggies in the delectable sauce, you may even think to yourself… Well, at least I’m getting in a serving of vegetables right now. While that may be true, keep in mind that you’re also consuming tons of fat, salt, and not to mention calories.

It’s easy to get confused on what’s healthy and what isn’t (especially with all the misinformation that’s out there), and even easier to destroy your new “healthy” diet if you’re not sure of what to look out for.

Check out some of these all too common acts of diet sabotage, plus a few quick fixes brought to you by the Orange County boot camp, so you’re always armed with the knowledge you need to keep your waistline in check.

1. Dipping Healthy Veggies into Fatty Dressingsfountainvalleypic

Vegetables are low in calories and high in nutrition and you’re doing your body a favor when you eat them, but if you’re the type to dunk your raw veggie sticks in creamy dressings then you’re not reaping the full benefits of the vegetables. Eating veggies can be tough for some people who just don’t like them, and sometimes dunking your vegetables seems like a great way to up your servings, but it’s ultimately going to end up on your waistline because those calories add up quick. Did you know that just two tablespoons of ranch is about 200 calories? Two tablespoons is hardly anything, so you’re likely to double it without even noticing.

Can’t quit the dip? There’s plenty of other, healthier options like mixing plain greek yogurt (which has twice the protein of regular yogurt to keep you fuller longer) in with some zesty salsa or a little horseradish or curry powder to give it a savory flavor. Fresh or prepared hummus or even a black bean dip are great to dip veggies in because they’re high in fiber, protein, flavor.

2. Switching from Regular Fries to Sweet Potato Fries

Sweet potatoes are pretty nutritious considering that they’re high in beta-carotene (the disease fighting carotenoid that your body converts to vitamin A), vitamin C, potassium, folic acid, and fiber. And a medium sized potato is only about 100 calories, but when you fry up a sweet potato along or any other vegetable (hey there, green bean fries and zucchini sticks) the fat and calories skyrocket. Not only that, frying certain vegetables causes them to lose some of their nutritional value and antioxidant power. Read More…

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Fighting Fatigue with Food – Get the Energy You Need with These Foods

Friday November 15, 2013

You try to eat healthy. You get enough sleep each night. And you exercise regularly. So why do you feel dragged out?

Don’t be alarmed. Millions around the world deal with the same problem. And for many, the answer lies in what they’re eating. How?

Food provides your body with energy. Some foods provide more energy than others. Even though a food may be considered healthy, it may not be full of energy-boosting nutrients.

Beat your afternoon slump with these diet tricks that the Dallas boot camp recommends:

Start the Day off RightDallas boot camp

Begin each day with breakfast. Your body needs its energy stores replenished after a long night. Breakfast gives you energy and helps to keep you focused, while also helping you reach and maintain a healthy weight.

You can’t eat junk, however, for breakfast. A meal full of white, empty carbs is sure to leave you feeling irritable and hungry by the middle of the morning. Popular breakfast items include white pancakes, toast, waffles, bagels, cereal, or muffins, but they’ll all have the same end result: weariness and hunger. Rather than white carbs, choose whole-grain baked goods that contain soluble fiber. This type of fiber slows the rate your body absorbs sugars and slows digestion. You’ll feel fuller longer and your blood sugar levels will stay more even.

Choose cereals that contain a minimum of 5 grams of fiber. If you’re a fan of toast, opt for bread that has at least 2 grams of fiber per slice.

Snack Often

One reason you may feel sluggish is because you’re hungry. Maybe you’ve got a fast metabolism or you’ve been exercising more than usual and your body needs extra fuel. Your body was made to eat smaller, more frequent meals, so feed it just that!

Many people are too busy to pause for a small snack, but if you go more than two hours between eating, your blood sugar begins to drop and your energy level as well. Plan to eat a mid-morning and mid-afternoon snack to get you through the day. Read More…

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How Sleep Deprivation Causes Weight Gain and What You Can Do About It

Wednesday November 13, 2013

If you’re following a weight loss program, getting the right amount of exercise and eating a healthy diet are usually the two most important things that most people concentrate on when trying to shed those unwanted pounds. But did you know that getting enough sleep is just as important?

According to recent studies, sleep deprivation (lack of good, consistent sleep) not only causes fatigue, daytime sleepiness, and clumsiness, but it’s also linked to overeating, weight gain and an increase in stress levels. While having to monitor your sleep a little more closely seems like a daunting task, the fitness boot camp in Birmingham says that it’s well worth the effort.

Here are the top three ways that sleep deprivation affects your weight management and what you can do to get more shut-eye:

Controls Your Hormones1450094_572232896183634_94272118_n

Not getting enough sleep disrupts two hormones that can control your appetite, called leptin and ghrelin. Both of them are important because they involve stimulating and suppressing of your appetite. The hormone leptin is responsible for suppressing your appetite and is produced by the body’s fat cells, while the hormone ghrelin is released by the stomach before meals which helps to stimulate your appetite.

When you lack a good amount of sleep, the body lowers its levels of leptin and increases its levels of ghrelin, which leads to… you guessed it, an increase in appetite. It’s the same reason why you tend to snack more on the days where you didn’t get much sleep the night before.

Aim to get at least six to seven hours of solid sleep each night, so you can decrease your hungry naturally without resorting to dangerous appetite suppressant products or pills.

Tip to sleep better: Regular exercise has been shown to help people get a better, more restful sleep, but to maximize this effect try to get your workout on five to six hours before bed. This will allow your body temperature to climb back down and that will help you fall asleep faster when you’re ready for bed.

Causes Stress

Getting a solid nights sleep helps reduce the stress hormone known as cortisol, while the opposite causes an increase. The higher your cortisol levels, the slower your metabolism operates, which makes losing weight a lot more difficult.

This stress hormone also interferes with your body’s ability to build muscles, and if your main fitness goal is to lose weight then you need to make sure you have low levels of cortisol in your blood. And sleep will help you accomplish just that. Read More…

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What You Need to Know to Find Healthy Choices in Every Aisle of the Grocery Store

Thursday November 07, 2013

You’ve decided to start buying healthier food for you and your family. You want to cut back on empty calories, sodium, added sugar, preservatives, and junk foods in general to lose weight and improve your health. But when you get to the grocery store, you don’t know where to start. You’re overwhelmed by the hundreds of choices lining the shelves.

Many packaged foods are labeled with claims to be healthy, but are they really? Don’t waste your grocery budget dollars on foods that don’t live up to their promises.

Make wise grocery purchases with the following tips that the boot camp in Yorba Linda suggests.

Tip 1: Stay on the Outskirtsboot camp in Yorba Linda

Some of you grocery shop so often you have the store memorized. You know where each item on your list can be found. If you think about it, most grocery stores are organized in a similar way. The dairy, produce, deli, and bakery are located along the perimeter of the store. Interestingly, this is where you’ll find your healthiest options. Do most of your shopping along the outer edges of the store and you’ll avoid the processed foods in the center aisles.

Tip 2: Doing Dairy

Get the calcium and vitamin D you need for strong bones in the dairy aisle. When it comes to the type of milk and which yogurt to buy, go for skim or one percent rather than milks higher in fat, and look for yogurt with natural flavors and no artificial colorings. While you’re there, be sure to substitute full-fat cheeses and creams for those labeled low-fat or skim.

Tip 3: Get the Grains

Always choose 100-percent whole-grain bread, cereal, rice, and pasta. Whole grains are rich in fiber and complex carbohydrates, which fill you up and give you energy. Feed your family cereal that contains at least 4 grams of fiber and as little sugar as possible. Many cereals advertise themselves as kid friendly but are anything but good for your kids. Remember—the less processed a food is, the better. Regular old oatmeal that you may have to cook on the stove is a great option, as it’s full of whole grain, fiber, and protein.

Tip 4: Picking Produce

What could be healthier than fruits and vegetables? Load your cart with a variety of fresh or frozen produce. Full of nutritious antioxidants, vitamins, and minerals, a diet rich in fruits and veggies will help you lose weight and stay healthy. And while canned fruits and vegetables do have benefits, you should eat them sparingly, as they often contain high amounts of sodium or sugar.

Also, juices can be a healthy part of your diet if consumed in moderation. Always buy 100-percent fruit or vegetable juice. Read More…

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