Uncovering the Best Diets For Lasting Weight Loss

When it comes to weight loss, not all diets are created equal. Here are some of the pros and cons of the most common diet trends to help you decide if one is right for you.

If you have ever looked at all the diet trends and been confused, you aren’t alone. There are many different types of diets on the market and they all advertise maximum weight loss and health benefits. But with so many options how does someone know which ones truly work at minimizing fat and helping drop the pounds for lasting weight loss? Our SureFiz trainer and health coach helps to give a brief analysis of the pros and cons for some of the most popular diets currently trending to help you decide if any of them are a good fit for your weight loss goals.

The Keto Diet

The ketogenic diet (or keto diet) has been trending for the past few years as a diet to promote weight loss. But it has been traced back to as early as 1921, and was used to treat epilepsy. The main concept behind the diet is to eat a daily diet consisting of mostly fats and very low carbs, which puts the body in a state of ketosis, where it burns fat as fuel instead of carbohydrates. Because almost all of the carbohydrates are removed from the daily diet, there are no longer any reserves available, which leads to burning more body fat for fuel. Some types of plans have users eating 70% or more of daily fats, with carbs as low as 5%. Most keto diet followers also maintain a low to moderate protein intake.

While the keto diet is not necessarily restrictive in food groups (for instance, dairy or meats or gluten), it can be a lot harder to follow than it seems. In order to stay in ketosis, the low carb balance must be maintained at all times, which doesn’t allow for any breaks, days off or cheat days to balance out a diet. Over time, the diet becomes extremely hard to maintain and many people cannot stay on it for extended periods of time. Some doctors also have concerns about long term effects of eating such large amounts of fats on other systems in the body, such as the heart, liver, pancreas, etc. For a more in depth look at the keto diet, click here.

Paleo Diet

The Paleo diet is another recent trending diet for weight loss, although it also didn’t originate as a weight loss diet alone. The purpose behind the Paleo diet is that current farming and manufacturing trends have created more processed foods than our bodies can handle and that by eating like our ancestors with whole foods and foods from the earth, we can greatly lower our disease risk and our bodies will be overall healthier. For most people who follow the Paleo diet, weight loss is a side effect of eating less sugar, less processed foods and focusing on more nutrient dense food groups to supply daily fuel for the body.

The Paleo diet can be restrictive, as it doesn’t allow many grains/gluten, no dairy and no added sugars (some natural options like dates can be an exception). The overall focus of the diet is a healthy one, with many people benefitting from eliminating fast food, processed junk food and sugars from their daily diet. This diet can become challenging over time as well, with major food groups being eliminated. The sustainability long term is questionable. If you need to go on vacation or out to dinner, your choices are slim as many restaurants use ingredients that are not considered ok by the Paleo diet standards. For a more in depth look at the Paleo diet, click here.

Whole 30 Diet

The Whole 30 diet is extremely similar in concept to the Paleo diet, with a few more restrictions. Like the other diets mentioned above, the Whole 30 diet was not originally intended as a weight loss diet but was created by Nutritionists Dallas and Melissa Hartwig as an elimination diet to help pinpoint food allergies or food intolerances. The Whole 30 eliminates many high allergen food groups, such as gluten, grains, dairy, beans and legumes, sugar and any processed foods. The main staple of the diet is Meat, eggs, fruit and vegetables, and users are intended to stay on the diet for 30 days, then slowly integrate food groups back in to see if there is a negative response in the body.

The Whole 30 is considered in some ways to be a more extreme version of the Paleo diet, as the Paleo diet will allow some sugars and more grains than the Whole 30. But the Whole 30 concept is also not intended to be utilized for more than 30 days, making it a bit more achievable as a short term weight loss diet plan. For maximum weight loss success on the Whole 30 diet, it is recommended that people transition from the Whole 30 to another healthy eating plan to reduce the chances of gaining all their weight back if they return to how they ate before they began the Whole 30 program.

Intermittent Fasting

There are many different ways to follow an intermittent fasting diet approach, but the basic concept focuses on eating within a certain window of time and “fasting” from food during the other hours of the day. One of the most popular ways to follow intermittent fasting is the 16:8 plan, where users will only eat in an 8-hour window of time, allowing the body to fast for 16 hours of the day. During the fasting hours you can drink water, coffee and tea but no caloric drinks or food. The benefits to intermittent fasting go beyond simple weight loss. According to Healthline, “All sorts of processes in the body change when we don’t eat for a while, in order to allow our bodies to thrive during a period of famine. It has to do with hormones, genes and important cellular repair processes. When fasted, we get significant reductions in blood sugar and insulin levels, as well as a drastic increase in human growth hormone. Many people do intermittent fasting in order to lose weight, as it is a very simple and effective way to restrict calories and burn fat. Others do it for the metabolic health benefits, as it can improve various different risk factors and health markers”.

Intermittent fasting does not necessarily restrict any food groups, but simply requires eating within a window of time and abstaining from foods in another window. Some users combine intermittent fasting with the keto diet to increase fat loss in an accelerated time. For more information on intermittent fasting and whether it will work for you, click here.

Intuitive Eating

The approach to Intuitive Eating is a blend of healthy eating concepts and psychology. It was created with an intention of teaching people to listen more to their bodies and to break the good/bad or on/off pattern that extreme diets can create in people’s mindsets. If followed correctly and intentionally, users can create healthy patterns that will allow long-term success without guilt and shame. The diet does not restrict any food group or promote calorie counting; rather it allows any food as long as you can create awareness in how it makes you feel and to eat only when truly hungry. The basic principles of intuitive eating are: reject the diet mentality, honor your hunger, make peace with food, challenge the food police (in your mind), respect your fullness, discover the satisfaction factor, honor your feelings without using food, respect your body, exercise to move your body and honor your health with gentle nutrition (Health Magazine).

Intuitive eating can help with those overcoming eating disorders or similar challenges with food and weight struggles. As a weight loss plan it may or may not work, depending on individual users and how much they follow the concept of eating for health and eating to make the body feel good. It can be easy for someone to take it too far and eat sweets every day, claiming it “feels good” to eat them. Those who want to use the intuitive eating approach to lose weight may want to combine it with either another eating plan geared towards weight loss or work to educate themselves on healthy eating plans for weight loss to ensure they aren’t continually eating foods that keep the weight on or put them over a caloric level.

Mediterranean Diet

According to U.S. News and World Report Health, the Mediterranean Diet has been named the top overall diet in 2021 for it’s well rounded health benefits. The basic concept behind this eating plan came from the population groups who lived surrounding the Mediterranean Sea and their health statistics. It is not so much a structured diet or restrictive eating plan, rather a guideline to base your general diet around. Many people who follow the Mediterranean diet plan do end up losing weight because the basic premise is around healthy foods for the whole body and all it’s systems. It does not track macros, eliminate entire food groups or require eating in a window of time during the day. The idea is an emphasis on the following foods: fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, flavorful herbs and spices, fish/seafood a couple times a week and poultry, eggs, cheese and yogurt are eaten in moderation. The diet is low in red meats, although it does not eliminate them as an option for special occasions. Red wine is also ok to drink in moderation, as it offers heart benefits.

Overall the Mediterranean Diet can be considered a healthy diet to follow, even for the long-term, as it does not have too many strict rules or eliminations. This diet may not lead to the fastest weight loss, but may help users keep the weight off the longest and live in maintenance with a lot of flexibility. With a large focus on fish and seafood, it does require that those who follow the way of eating do enjoy seafood and/or don’t have an allergy. Otherwise it can be a safe, healthy diet concept to look into for sustainable weight loss and overall health.

The Bottom Line

While there are many diets on the market today, all of them come with a set of pros and cons. There is no “one size fits all approach” when it comes to dieting—many people could find weight loss success on any of these diet plans. The biggest component to weight loss has to do with creating a caloric deficit on most days: fewer calories ingested than calories burned. If you follow this basic approach, you will lose weight. We recommend that you do your research before starting any kind of diet plan, and make sure that the pros outweigh the cons. Always ask your doctor or nutritionist before starting a restrictive diet to make sure you don’t have any underlying conditions that would create a health problem. No matter which diet you choose, we recommend tracking your calories and weighing yourself on your SureFiz smart scale daily so that you can observe your progress and make sure it is truly working for you. Continue to follow our blogs and social media accounts for more advice, diet tips, recipes and workout ideas to help you find the best success in your weight loss journey.

How A Smart Scale Can Help You Lose More Weight

Have you ever wondered how a smart scale can help you lose more weight or reach your fitness goals? There are many more interactive features to help you lose and maintain weight than you might think.

Weight loss scales have been around for many years, but some recent technological advances with smart scales have led to major advantages in the world of fitness and weight loss. If you ever thought about trying a smart scale but weren’t sure if it was right for you, this information can help show you the reasons why you might want to take the plunge and get one as soon as possible. Whether you are looking to lose weight, maintain weight loss or even gain weight, a body composition (smart) scale can help you reach those goals. There are many different components to a body composition scale that can benefit your weight loss or gain goals. Here are just a few of the benefits you can reap almost immediately from getting a smart scale.

Knowledge is Power

People who weigh themselves regularly are more likely to lose weight and keep it off for good. You might wonder why this is the case, but having an awareness of where you’re at in your goals each day can help you make better decisions throughout the day. Knowing your weight can help you push harder in your daily exercise, resist tempting foods and make better overall health choices. According to USA Today, weighing yourself every day can help aid in weight loss and decision making with little to none negative side effects. “In a two year study of 162 overweight and obese gym members, those asked to weigh themselves daily and chart the results were more likely to lose significant weight and then keep it off. Another study of 92 overweight adults found increased weight loss among those assigned to daily use of a digital scale that sent results to a website. The numbers were accessible to both users and counselors—who followed up with tips and encouragement. The daily weighers saw no increases in depression, binge eating or other signs of disordered eating”. When it comes to goal setting and awareness, knowledge truly means power to succeed in weight loss for good.

What is Body Composition and Why Does it Matter?

There are many different body composition statistics that smart scales measure other than just weight. The main information that the SureFiz smart scale measures are: body fat, water, protein, BMI, weight, muscle, bone density, basal metabolic rate. As you can see, these components are so much more than body weight. They provide a holistic experience to help you in not only general weight loss goals but also learning more about how everything within your body is a connective experience. Your protein counts and water levels (and other facets) all work together in weight loss and in overall weight management. Once you are able to analyze all of this information in one place, you can apply it to your weight loss plan and help reach your goals faster.

Connectivity to an App

One major benefit to body composition smart scales is the ability to sync all of your body composition information to one place in an easy to use app. In order to do this your scale will need either Bluetooth or wifi capability. With Bluetooth capability you need your phone near the scale anytime you weigh so that the phone can easily connect to the scale. It can become complicated if you forget and have your phone somewhere else in the house when you step on to weigh yourself. SureFiz scales are intuitively designed with wifi connectivity so that you can keep your phone anywhere in your home without worrying about a connection. With this benefit, users simply just have to “step up” on the scale and all the connectivity is done for them.

Interactivity to Keep You on Track

The benefits don’t just stop with an interactive wifi scale. Using the connected app can open up a whole new world of information all at your fingertips. The addition of goal setting, weight management tracking, accountability circles to connect you with friends plus the addition of free workout plans, diet tips, recipes, advice from fitness and weight loss professionals, makes the smart scale a WHOLE lot smarter. With so much information all over the Internet and social media, it can be incredibly refreshing to find it all in one place, in one simple app that connects to your scale. It’s no wonder that psychologists and doctors are finding that the use of a body composition smart scale increases the chances of lasting weight loss and maintenance as opposed to those who don’t regularly use a scale. One SureFiz user said that the only thing keeping her on track during the COVID-19 pandemic was stepping on the scale regularly. “All my friends were complaining of their weight gain but I said that stepping on the scale was the only thing keeping me from going off the rails and eating all the comfort food I could find. Even when I wanted to give up I could see my progress on the app and it kept me going on the hardest days”.

Results That Speak Volumes

It doesn’t take long for the results to show. When it comes to losing and maintaining weight loss, accountability is key. Whether you have a trainer to do regular weigh-ins and body measurements, a friend or spouse, or an interactive smart scale to help you on your journey. Your results will multiply quickly and last longer when you have the ability to track your composition, see your results laid out before you and see the goal in reach. On those tough days in your weight loss journey (because we all have them and it’s part of the process), you can simply access your data and see just how far you’ve come. This tool can help keep you motivated to stay on course and keep at it! Stay strong and continue to put the work in—the results will surely come! If you haven’t seized the opportunity to get one of these amazing weight loss tools, click here and get yours now! You too can begin to see your weight loss results happen right before your eyes!

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Do you have a hard time finding healthy snacks that also fill you up? Here are several ideas of delicious, healthy snacks to help you in your weight loss program.

Snacking can be hard when trying to lose weight, as the calories can add up each day. But it is not impossible and can be used as a valuable tool in between meals to help curb hunger, which will prevent overeating during meals later in the day. Successful snacking requires some strategic planning, however, to make sure that you are helping your weight loss plan, not hindering weight loss success. Here is some valuable advice to help you snack successfully and feel satiated all day!

General Snacking Tips

Prep Ahead: Just like with meal planning, knowing which snacks you will eat throughout the week and purchasing them ahead of time will ensure that you make good choices and don’t turn to less-than healthy options when you’re super busy and hunger strikes.

Wash, Chop, Measure: Set aside a little extra time after you do your weekly grocery haul and wash fruits and veggies, and section out into proper serving sizes. Having food kept in pre-measured containers will help prevent you from overeating–yes, it is possible to eat too much of even a good thing! It also helps to have awareness of serving sizes for logging into your weight loss food journal.

Choose Whole Foods First: Try to base your snacking around fresh fruits, vegetables, nuts and nut butters and healthy proteins. By feeding your body the nutrients it needs, you will not only help to fuel it properly but you will feel more satiated, for a longer time, on less calories. Your overall diet and weight loss program will benefit in the long term.

Add Protein Whenever Possible: Combining a fruit or vegetable with protein will help aid in satiety as well, and the protein contributes to muscle growth in the body. Many Americans don’t eat enough healthy proteins, so sneaking it in with your snacks is a great way to add to your daily diet totals.

Snack Ideas

In general, look for a fruit or vegetable to be the base of most snacking–most of us don’t eat the minimum recommended daily allowance in our daily diets, so adding them into our snacking plan is a great foundation. When you can, add a protein or healthy fat to balance out the snack and help with satiation. We recommend trying to keep your snacks around 200-250 calories so that you don’t ruin your dinner! Here are some basic ideas and how to pair them for a tasty, healthy option you can try any day in your diet plan, each suggestion is within a range of 100-250 calories:

Apple

Apples are a great, healthy snack option for your diet. They are delicious, nutritious and filled with healthy fiber to help keep you full. If you want to add a protein, nut butters or a piece of string cheese will be a great addition with just enough protein and fats to fill you up.

Carrots, Celery or Peppers

Any of these crunchy veggies are a great snacking option. If you can find baby carrots at the store, you can even cut down on prep time. All of these veggies are a perfect snack substitution for chips or crackers–they add the crunch without the unhealthy side effects. Pair them with hummus for a yummy, protein-filled dip.

Banana

Another great fiber-filled fruit, bananas are super easy to grab and eat on the go. One banana can keep you full on it’s own but if you need a little boost, almond or peanut butter adds a nice salty compliment to the sweetness of the banana. Make sure you measure out the nut butter before eating, it can be super easy to overeat nut butters. Keep it around one tablespoon so that your overall snack calorie count doesn’t reach higher than 300 calories.

Cottage Cheese

If you enjoy cottage cheese, this is a protein-packed snack that will leave you full for hours. Add some sliced tomatoes, or even some berries to compliment the creaminess of the cottage cheese and add some energy-boosting carb benefit to your snack. Try to get a lower fat or nonfat variety of cottage cheese to keep overall calories down and measure each serving for maximum weight loss success.

Hard Boiled Eggs

If you are looking for an easy, grab and go protein snack, hard boiled eggs will be your best friend!! For busy weeks, boil them and peel them, then put in plastic baggies or small containers to grab quickly and eat on the run.

Handful of Almonds

Almonds (or any favorite nuts) are a super healthy, antioxidant-filled protein snack. These are also super easy to grab on the go and can compliment the apple or banana snack we listed above. Be very careful with measuring out nuts–one serving is ¼ cup and contains 162 calories. It can be very easy to overeat nuts without thinking, so having them sectioned out into serving-sized containers will prevent accidental overeating and taking in too many calories at snack time.

Greek Yogurt with Berries

Greek yogurt, like its cousin cottage cheese, is another creamy high protein snack. When choosing a greek yogurt, make sure that you are finding a nonfat or lowfat variety and plain/no added sugar. Due to the tartness of plain greek yogurt, adding about ½ cup of berries will make a beautiful sweet/savory balance that will also keep you full for hours on very little calories and a huge protein boost.

Once you have an idea of simple, healthy snacks you can build a foundation and work to get creative. By planning ahead and thinking through your day, you can plan for strategic snacks that can satisfy a craving without ruining your diet and weight loss goals. For more healthy eating advice, check out our blog on Easy Breakfast Ideas to Start Your Day Right. Keep stepping on your SureFiz smart scale daily to keep track of your weight loss journey, make sure you are eating right and nourishing your body with a healthy diet, and continue to follow us on social media for healthy eating tips, inspiration and encouragement as you continue towards your weight loss goals.

Simple Yoga Stretches To Do Anywhere to Improve Flexibility

Yoga can be very effective at increasing blood flow and flexibility, while also improving your focus. Here are some favorite yoga poses anyone can master!

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

Yoga has exploded in the American fitness scene over the past 10-15 years as a relaxing option in holistic weight loss programs to build strength, core endurance and flexibility. But it has been around for many years and can be traced back to ancient India. According to Yoga Basics, “The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old old. Yoga’s long rich history can be divided into four main periods of innovation, practice and development”. Although ancient practice of yoga included a spiritual component including prayers and meditations, current Westernized yoga is mainly practiced for its health benefits in relation to weight loss, strength building and an emphasis on flexibility.

Medical Daily reports that “the popularity of yoga in the U.S. has increased throughout the decades, rising from 4 million in 2001 to 20 million in 2011. Since then, plenty of scientific studies have found that yoga comes with a flurry of health benefits: It reduces high blood pressure, depression, chronic pain, and anxiety. It also improves cardiac function, muscle strength, and circulation”. Yoga can also be a very beneficial component of your current diet and weight loss program. Increasing blood flow and core strength will support other areas of weight loss and help you feel stronger and more centered on your weight loss journey. If you can’t start practicing yoga in a class at your local gym, you don’t have to miss out on all the health and weight loss benefits that yoga offers! You don’t have to be an expert to practice yoga easily and safely at home. We have some ideas and tips to get you started, as well as some tried and true yoga poses that are sure to bring you the benefits to make your weight loss plan holistic and well rounded.

How To Practice Yoga At Home

Yoga is a very easy practice to do from home, once you have an idea of what poses to try and a general knowledge of flow. Yoga International offers 6 tips to help you start incorporating yoga into your weight loss program at home (or anywhere), and how to setup a good space to prepare yourself mentally to relax and focus:

Start with quiet

Yoga is all about internal focus and energy. If you begin by setting up a quiet space in your home without distractions, it will help you start practicing yoga in the right frame of mind.

Pick a direction

There are many different forms and styles of yoga. Choosing the style that best fits your lifestyle, workout or weight loss plan, time constraints and mentality will help you succeed at the practice of yoga while contributing to a holistic weight loss plan.

Set an intention

Be intentional with the poses you choose and how to do them. Setting an intention will help you use your time more constructively and wisely. Be aware of what your goals are and how yoga can fit into your current weight loss program to help you see the best overall results.

Choose poses you love

If you choose poses you enjoy doing, you will be much more likely to continue and less likely to give up. Enjoyment and focus go hand in hand while practicing yoga.

Pay attention in class

If you do take a class in a gym or even virtually, take mental notes when the instructor explains the poses so that you know the correct form and breathing techniques to ensure you can safely execute the poses when you are alone at home.

Move in all directions

Choose poses that incorporate all movement patterns-leaning side to side, back to back, a twist pose and turning upside down. This will help you get the maximum full body benefit in your personal yoga practice. It will also benefit you in your other weekly workouts, helping you feel stronger, healthy and more centered.

Simple Yoga Poses

We have included seven of our favorite simple yoga poses to give you some ideas to start practicing yoga at home. The list of amazing and beneficial yoga poses is endless, so this is simply a place to start. Be sure to practice all the poses intentionally with deep breathing and steady, slow movement. If you want to learn more about focused yoga practice, there are many online resources to help you choose a focus or direction. These moves are simple enough for beginners just starting their weight loss journey to avid runners looking to loosen their legs or those who have been practicing yoga for years. You should never feel pain or tightness during yoga, so if something hurts listen to your body and skip the exercise or find a modification that works for you.

Triangle Pose

Triangle pose is beneficial in many ways, some of the main benefits are strengthening multiple muscle groups, opening up the hips and reducing anxiety. Start in mountain pose (standing, face forward, at the front of your mat). Step one foot back 3-4 feet while twisting to the side, arms up and out in a T position. Make sure your toes of the front foot are pointed forward and the toes of your back foot are angled out (about 45 degrees). Make sure both legs are straight but knees not completely locked. Begin to hinge the hips as you lean forward, bringing your front arm forward and down towards the ground. The back arm begins to point up towards the ceiling. Hold the pose for a couple of breaths before returning back to mountain pose (standing) and repeat with the other side. (Open Fit)

Seated Twist

Twists are a great way to stretch the spine differently while also stretching the arms and relaxing the shoulders. There are many forms of seated twists, but this one is our favorite. It is formally known as Marichyasana C. Begin in staff pose, or sitting with both legs straight in front of you. Sit up straight and tall. Bend your right knee and place your foot firmly on the ground while keeping your left leg straight. Place your right arm down behind you for support and twist your body to bring your left elbow across the body until it rests on the outside of the right knee. Hold the pose for a couple of breaths. Bring the body back to center (staff pose) and repeat with the other side. If you have any spine issues or intense back pain, this would be an exercise to avoid or modify as it can impinge the discs of the lower spine in those who suffer with back issues. (Yoga Outlet)

Downward Dog

Downward dog is great for improving focus, stretching the spine and the backs of the legs. Begin this pose in tabletop position (or on all fours). Arms should be straight with hands directly under the shoulders and knees under the hips. From here you can push up into a plank position keeping the legs straight and spine in neutral alignment. Begin to push the body back and the butt up in the air, keeping in mind that your legs and back stay straight until you’ve formed an upside down V position with the body. It is okay if your heels don’t touch the ground at first, the most important thing to keep in mind is a straight back. Pause in the down position for 2 breaths. This pose may be challenging for those with high blood pressure or a tendency to get dizzy, so modify if needed. (Yoguonline)

Cobra Pose

Cobra is a great pose for opening up the chest and stretching the abdominals. Begin by lying on your belly face down (prone position). Keep the legs straight behind you with thighs resting on the ground and toes pointed. Bring your hands under your shoulders, palms on the ground and elbows bent. Begin to push your body up, keeping the shoulders down and back, and your gaze up towards the ceiling. Make sure your upper back doesn’t begin to round forward and stop before the point that your lower back begins to feel pinched or tight. Hold the pose for two long breaths before returning to the starting position. If this pose bothers your back, you can modify with bent arms and keep your arms bent with your forearms on the ground. (Yoga Journal)

Pigeon

Pigeon is a wonderful hip opener for anyone who is feeling tight hips as a result of hard workouts. Keeping hips flexible is so important for healthy weight loss and preventing injury. Begin in plank position or modified plank on your knees. Bring your right leg forward and bend the knee as your right foot crosses over the left side of your body. The right shin should be parallel to the ground. Keep your shoulders square towards the front of the room and hold the pose for two breaths. If you feel any tightness or pain, feel free to adjust the position or bend of your leg until you reach a comfortable position. Return to the starting position and repeat with the left leg. (Women’s Health Magazine)

Standing Forward Fold

Forward fold helps with focus, calming the mind and anxiety. It can also help with headaches and reduce stress. To begin, stand in mountain pose with hands at your sides. Bring your arms slightly forward and gently lean over, bending the back and keeping the knees soft. If your hamstrings (back of your thighs) are tight and you cannot bend very far, that’s okay. Rest your palms on your shins or thighs for support. Very flexible people can bring their palms to the ground or reach around to the back of your calves. Hold the pose for two breaths. If you have high blood pressure or feel dizzy, you can try to modify it by shortening the length of the bend and resting your hands on your thighs. (Yoga Outlet)

Child’s Pose

Child’s pose is a very simple, classic yoga pose that is great for stretching the back, centering the mind and relaxing the body. Begin by kneeling on the floor and start to bring your feet together while simultaneously bringing the knees out wider than the hips, so that your hips rest between the legs. Lean forward as far as you can, reaching your arms out on the floor in front of you and resting your head on the ground if comfortable. Hold for 2 or more breaths until you feel calmed and centered, then return to the starting position. You can modify this position by keeping your knees together and sitting over the feet, if the hip opener is too much on your hips to begin with.

Give these poses a try and see how you like them! Be sure to share with us in the comments section. Here at SureFiz we value holistic, healthy weight loss and yoga can certainly offer a relaxing component that will rejuvenate you, make you feel stronger and more flexible and offer you more overall success as you travel through your weight loss journey. For more tips and advice, be sure to click here to sign up for our FREE weight loss workout plans, recipes, and diet plans. We support you on this journey and will be there every step of the way to help you reach your weight loss and fitness goals!

All About the Paleo Diet: Does it Work for Weight Loss?

The Paleo diet trend has gained popularity in recent years, but what is it and how can it affect a weight loss plan?

A Paleo diet plan is a way of eating similar to those who existed in the Paleolithic era. The basic premise behind a Paleo diet plan is to eat like early humans, focusing on whole foods and eliminating processed foods. Firm believers in Paleo dieting believe that, “The human body is genetically mismatched to the modern diet that emerged with farming practices-an idea known as the discordance hypothesis. Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outplaced the body’s ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of diabetes and heart disease today” (Source: Mayo Clinic). The basic premise of getting back to the eating roots of ancient human existence and eating natural foods from the earth or animals can be beneficial in many ways to an overall health and wellness program.

How the Paleo Diet is Beneficial

There are many potential benefits to a Paleo diet. Many people who switch to a Paleo diet eat less processed foods and more fruits and vegetables. “While the diet as a whole hasn’t been well studied, the benefits of cutting packaged foods from your diet could be huge. According to the Harvard School of Public Health, three quarters of the average American’s sodium intake (which is almost double what it should be!) comes from commercially prepared foods. And, one Public Health Nutrition study found that people who cook at least five times a week are 47% more likely to be alive 10 years later compared to those who rely more on processed foods” (Retrieved from Health Magazine). The essential vitamins and nutrients from fruits, vegetables, nuts and lean meats are vital to overall health and weight loss. Many pre packaged and processed foods are stripped of these nutrients, and those who rely on packaged foods for their primary source of meals can be nutritionally depleted. There are other negative factors to eating highly processed foods, such as sodium content, saturated fat content and chemical additives. Eating within the Paleo diet lifestyle can help reduce many of these other negative components, while helping to contribute to weight loss.

What Foods to Eat on the Paleo Diet

The Paleo diet is “comprised mainly of fresh fruits, fresh vegetables, fish, shellfish, grass produced meats and organ meats, free-range poultry, free-range eggs, nuts, and certain healthful oils. The Paleo Diet avoids or eliminates processed foods containing refined sugars, refined grains, refined vegetable oils, trans fatty acids, salt, and added chemicals. Fresh fruits and fresh vegetables, good sources of healthier carbohydrates, are consumed ad libitum in lieu of refined sugars, refined grains, and processed foods. As a result, The Paleo Diet is a low glycemic load diet, which promotes normalization of blood glucose, insulin, and helps prevent the metabolic syndrome” (Source: The Paleo Diet).

More specifically, here are the basic guidelines for what to eat and what to avoid on the Paleo diet:

No gluten, or gluten substitutions-gluten is considered an anti-nutrient and can be harmful to the digestive system. But processed gluten free food using flour substitutions can also be considered harmful.
No simple/processed sugars-the focus is to reduce intake of added sugars, but fruit is considered healthy with many nutrients and naturally occurring sugars.
Avoid added salt-excess salt in diets may lead to hypertension, heart disease, cancer, autoimmunity and insulin-resistance.
No dairy-in ancient times, humans did not consume animal milk. That has changed in recent years with the development of modern farming. The Paleo diet does not believe this is healthy for the human body and that many people don’t have the proper enzymes to digest milk.
No legumes, limited nightshades (no white or yellow potatoes)-legumes and nightshades contain anti-nutrients such as lectins and can increase intestinal permeability, causing many other health problems.
Limited use of supplements-when eating a proper, natural, nutrient-dense diet, the body should not need additional supplements. (Source: The Paleo Diet)

Is the Paleo Diet Healthy?

While the basic components of the Paleo diet promote healthier eating and potential weight loss benefits, experts are mixed on whether the Paleo diet actually offers long term health benefits in regards to other diet plans. According to Deirdre Tobias, assistant professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health, people who participate in the Paleo diet may have been eating large amounts of processed unhealthy foods before switching to a healthier whole foods lifestyle, or have underlying health conditions affecting results. “Was it instead that those benefits came from cutting out processed foods and ramping up fruits and vegetables?” Tobias asked. “Because there are so many aspects of the diets being altered, it is virtually impossible to attribute any one component of the patterns to its success” (Harvard Health). There are many different health benefits from a variety of diet trends that can be attributed to improvements in health and weight loss. Examples of such plans are the Keto diet, vegan or vegetarian lifestyle, or even the Whole 30 diet trend. Each of these diet plans involve restricting calories or food groups, or even eliminating them. When an individual changes their eating patterns from eating processed foods and takeout to eating healthy, fresh fruits and vegetables, there can be benefits in overall health and likely result in weight loss.

If you’re looking to improve your health and overall wellness, the Paleo Diet can be a good option. However, when it comes to weight loss the major focus needs to be calories ingested versus calories burned. The SureFiz scale and program can help with all of the tracking needed to supplement a healthy eating plan and weight loss goals. Be sure to follow us on all our social media accounts and let us help you reach your diet and weight loss goals!

Unexpected Reasons Why You Might Not be Losing Weight

Does it seem like you’re doing everything right in your weight loss plan but you can’t lose weight? Here are some possible reasons the scale isn’t moving

Weight loss is not always easy and sometimes it can feel like you’re doing everything right but the scale still won’t budge. This can be very frustrating and often leads people to just give up and quit their weight loss plan altogether. But sometimes there can be underlying causes to why you aren’t losing weight and they aren’t always as clear as you might think. The list below is only some possibilities in a vast list of underlying causes. If you still aren’t sure why your body is holding onto excess weight, we recommend seeking the help of a dietitian or nutritionist who can help you pinpoint exactly what is happening and offer a concise plan.

1. You Aren’t Tracking Your Foods

Food journaling is a majorly important component to a successful diet plan. Many people forget what they eat and the quantity, making it easy to overeat even the healthiest of foods. By adding all your foods to a food journal, you have the awareness of your nutrients as well as what the overall calorie count is. SureFiz trainers also recommend entering the calories before eating them so that you can make any necessary changes before the foods enter your mouth. Over time, this process gets easier and quicker as you learn more about common foods eaten in your daily diet.

2. You Aren’t Eating Enough Protein

It may be surprising, but most people don’t get enough protein in their daily diet and over time this can affect your weight loss goals. Protein is a vital macronutrient in your diet and weight loss program and helps to build strong bones, muscles and joints. It also helps with satiation, making you feel fuller for longer than carbohydrates. Daily recommendations for protein can vary, but in general a range of 25-25% of daily calories is a healthy recommended range. Click here to check out our blog on healthy protein sources if you need some more ideas on increasing protein in your daily diet.

3. You Need to Drink More Water

Water is an important component of a healthy weight loss plan, and vital to daily survival. But still many people don’t drink enough daily water. According to Healthline, “In one 12 week study, people who drank half a liter of water 30 minutes before meals lost 44% more weight than those who did not. Drinking water has also been shown to boost the number of calories burned by 24-30% over a period of 1.5 hours”. It is also important to note that feelings of hunger and thirst can be confused. You may feel hungry when you are in fact dehydrated. If you find yourself feeling hungry during the day, but not sure if you should eat or drink, first try a glass of water and wait 20 minutes to see if your cravings are curbed. If you are truly hungry then you can have a small, healthy snack.

4. You’re Eating Too Fast

It takes time for the brain to realize that the stomach is full. A study by webmd revealed that it can take up to 12 minutes for the satiety signals to travel from the stomach to the brain, and potentially up to 20 minutes in an obese individual. If this is the case, when you eat too fast you can potentially ingest too many calories in one sitting before your brain realizes that you are actually full, and by that time it may be too late. With the fast-paced, on-the-go culture in our current world, sitting down to a slow relaxed meal can be a challenge. Setting aside the time to complete a meal can be one key to increasing success in your weight loss program, and it can also be helpful for your mindfulness in eating. Focusing on our meals instead of mindless eating can prevent overeating and making the wrong choices with our foods. Click here to learn more about overeating and how it may be affecting your weight loss success.

5. You’re Drinking Your Calories

It is easy to focus on the food you eat, but many people get a blind spot when it comes to drinks. Sugary coffee drinks, sodas, juices and alcoholic drinks can add the calories quickly. For instance, an average mocha coffee drink can pack up to 360 calories, and a margarita up to 500!! Drinking your calories almost always leads to eating more daily calories, as the drinks are often empty calories, which will not lead to adequate satiation. It doesn’t mean you need to completely give up your favorite drink, but in a weight loss program you need to view them more as occasional treats, not as daily staples. And make sure you log every drink in your food journal so you are aware of how it contributes to your overall daily intake.

6. You’re in a Plateau

This may come as a surprise, but weight loss is not linear. Many people expect that once they are in a weight loss plan, they will lose the average 1-2 pounds per week and it will not vary. In reality, your body will undergo many changes as you progress on your weight loss journey and not all will be the same. Many people lose weight more quickly at first and the weight loss slows over time. This can be due to many factors including water weight loss, initial fat loss, etc. It is important to keep these things in mind and continue to use your SureFiz scale daily, as it will help you to track your overall progress and see the results over the long-term instead of only seeing what is happening in the current day or week. Discouragement often leads to giving up so you want to stay positive and know that even though it might not be a big weight loss week, you will see results if you stick with your diet plan.

7. You Have Underlying Health Conditions

There are many underlying factors and causes that can contribute to a lack of weight loss. If you find that you have been working hard, tracking calories, staying true to your workout program and you are not losing weight for a long period of time, you may have hormonal imbalances or some other health conditions that are playing a part. If you suspect you are experiencing some underlying health conditions that are contributing to your struggle to lose weight, you may find it helpful to make an appointment with your doctor, a dietitian, or even hormone specialist to help identify the potential underlying causes. There are many specialists who can guide you on your weight loss journey and with the proper diagnosis you can be back on track quickly to lose the weight for good and gain optimal health.

No matter what stage of your health and weight loss journey, you can expect some obstacles. It is not always easy and not always perfect, but it is truly rewarding once you reach that weight loss or fitness goal. Stay on course, continue to work hard and you will see results. Remember to check out surefiz.com and our social media accounts regularly for more diet and weight loss tips, recipes and workout plans. We are here with you for every step of your journey and we celebrate with you as you reach your weight loss goals!

What is Exercise Addiction? Description and Risk Factors

Exercise is vital to any weight loss program and for maintaining a healthy body, but at what point does it become an unhealthy problem and potential addiction?

Eating right and getting regular exercise are known to be vital to any weight loss program. Many people looking to get healthy and lose weight in the New Year will be turning to exercise and healthier foods. But for a small amount of the population, exercise can actually become an addiction. According to Psychology Today, approximately 3 percent of the population suffers from exercise addiction and their strive for physical fitness may actually do more harm than good. Exercise addiction can be described as an unhealthy obsession with physical fitness and exercise, and can often be a result of similar disorders like eating and body image disorders. Symptoms of exercise addiction are very similar to symptoms of other addictions, such as “obsessing over the behavior, engaging in the behavior even though it’s causing physical harm, engaging in the behavior despite wanting to stop, and engaging in the behavior in secret” (source: healthline).

How Does Someone Become Addicted to Exercise?

Exercise addiction can begin with someone who simply has a desire for better physical fitness but can become out of control when they become dependent on it. Individuals who suffer from eating disorders such as anorexia nervosa or bulimia nervosa, or those with body dysmorphic disorder may be more likely to become addicted to exercise as well. Exercise addiction can also be found in distance and endurance athletes such as marathon runners, triathletes and others who run for long miles many days a week. Exercise releases endorphins and dopamine, which are also known as feel-good hormones. These are the same neurotransmitters released during drug use. An exercise addict feels reward and joy when exercising. When they stop exercising, the neurotransmitters go away. An addict has to exercise more to trigger the chemical release (source: healthline). The need to increase exercise to reach the high leads to an addiction.

Psychology Today explains exercise addiction as the following: “In a nutshell, exercise addiction is an overzealous pursuit of physical activity persisted in despite physical, emotional, and social consequences. Its symptoms are similar to those of any addiction, except the drug of choice in this case is fitness”. They list seven possible symptoms of exercise addiction. Individuals can suffer from any or all symptoms to be considered suffering from addiction, but the more symptoms noticed the higher likelihood of an actual addiction versus an exercise enthusiast:

Tolerance: Needing more and more of the initial activity to achieve sought-after effects (for example, the “runner’s high” or an endorphin rush).
Withdrawal: Feelings of anxiety, fatigue, irritability, or other unenjoyable emotional and physical experiences on days when one is unable to workout as planned.
Intention Effect: Repeatedly exceeding planned-upon limits to the amount of time spent exercising.
Lack of Control: Experiencing one’s physical activity habits as difficult or impossible to keep at manageable levels.
Time: Far more time is spent exercising than is recommended by medical or fitness professionals and planning, engaging in, or recovering from physical activity consumes a noticeably large portion of one’s days and weeks.
Reductions in Other Activities: Social, work-related, and leisure endeavors are sidelined to prioritize fitness—often, to the detriment of one’s emotional and interpersonal wellbeing.
Continuance: One persists in physical activity despite illness, injury, negative psychological outcomes, or medical advice to taper down or take a break. (Retrieved from: Psychology Today)

How to Tell if Someone is Addicted to Exercise or just an Enthusiast

Ian Cockerill, a sports psychologist at the University of Birmingham, England, puts it very simply; “Healthy exercisers organize their exercise around their lives, whereas dependents organize their lives around their exercise” (Retrieved from webmd). If an individual enjoys exercise and seems to work out a lot but doesn’t exhibit any of the seven symptoms above (or maybe just one or two), then he or she is likely an enthusiast or avid exerciser and not necessarily addicted to exercise. Once behavior is exhibited similar to addictions of other forms (i.e. drugs, alcohol or eating disorders), then the individual is more likely suffering from an exercise addiction. Exercise addiction is not only dangerous mentally but can also be dangerous physically–as exercise increases so does the risk of injury. Many exercise addicts will continue to work out during injury or illness which sets them up for dangerous long term physical effects.

How to Overcome Exercise Addiction

Currently, exercise addiction is not a classifiable mental illness that can be diagnosed or treated with medication. Additionally, many individuals who suffer from exercise addiction don’t see it as an addiction because it is perceived as a healthy behavior. But even healthy behaviors can be taken overboard and become potentially damaging or unhealthy if they become an addiction. If an individual is suffering from an exercise addiction, most experts recommend self control as a means to help overcome exercise addiction. It is possible that an individual will need to take a break from exercise (temporarily) to help get control over the urges to exercise and the feelings of needing to excessively exercise each day.

No matter the struggle during a weight loss journey, SureFiz can help. Our patented all-inclusive program takes the guesswork out of weight loss. Check out the features in our app to help guide and direct each step of your weight loss journey. Our diet plans, workout plans and healthy tips can help you get the most out of your exercise and weight loss program. Check out our website or any of our social media channels for more tips and encouragement, along with advice to guide your journey.

Simple Ways to Stick to Your New Years Resolution

As the 2021 New Year approaches, Americans will set a resolution to eat healthier or lose weight. Here are some tips to help the resolution last all year long.

Simple Ways to Stick to Your Weight Loss New Year’s Resolution

With every New Year comes a fresh start, and an opportunity to reflect on areas of growth. According to a recent poll on finder.com, an estimated 188.9 million American adults (approximately 74% of the population) have admitted they will set a 2021 New Year’s resolution. Approximately 45% of those claim to be setting a health related resolution, such as weight loss or diet changes. But sadly, according to Psychology Today, an estimated 40% of resolutions fail by March and only 10% of people on average keep their resolutions until the following December.

How to Make a Strong Resolution

Luckily there are some tips and tricks to help you keep your New Year’s Resolution. The first thing to do is make sure you are setting a resolution that is actually destined for success. Instead of setting lofty, unattainable goals that would set you up for failure (like trying to lose too much weight in too short of a time), sitting down and analyzing why a goal is being set and writing out steps to succeed can help minimize chances that the goal will fail shortly into the New Year. In goal setting, the acronym S.M.A.R.T. can be extremely helpful:

Specific: Is the goal specific, well defined, clear and unambiguous?

Measurable: Set criteria to help measure progress towards the accomplishment of the goal

Achievable: Make sure the goal is attainable and not impossible to achieve

Realistic: The goal is within reach, realistic and relevant

Timely: The goal needs to have a clearly defined timeline, including a start date and target end date. [Retrieved from corporatefinanceinstitute.com]

If your New Year’s resolution in 2021 is to “lose more weight”, breaking it into a S.M.A.R.T goal would be to break it down into smaller subgoals, such as 1 to 2 pounds per week. If you need to lose 20 pounds, your time limit on the goal needs to fit within healthy guidelines for weight loss. So your goal should be to lose 20 pounds by April-May if you begin the first week of January. The SureFiz scale and program helps to break down weight loss goals into smaller subgoals that help you attain the overall weight loss goal more efficiently. It takes the guesswork out of weight loss for you! Be sure you are using the app to help aid you as you set your New Year’s resolutions.

Tips for Long-term success

Another way to ensure you can achieve long-term success with your weight loss resolution is to look at possible obstacles you will face. If your goal is to eat less sugar, but you have a weekly meeting where donuts are offered, you want to find ways to overcome this obstacle before it is facing you. An example of how to handle this could be to either make sure you have eaten before the weekly meeting and aren’t hungry, or sit as far away from the donuts as possible, or even bring a healthy snack option for yourself if you feel the need to eat something. Substituting a healthier habit for your current habit is a strong, proven method to successful behavior modification, according to Psychology Today.

A common obstacle in behavior change and goal setting is what we do when we fail. A few missteps are to be expected on a weight loss journey, such as eating the donut or a piece of pizza. Studies of behavior modification show that our self-talk and self-stories can be extremely powerful motivators in whether we see long-term success (Source: nbcwashington). If you eat the donut or the pizza and then tell yourself you are a failure and can’t stick to the diet plan, then you are much more likely to fail. SureFiz trainer Jenn Ryan recommends preparing ahead of time for small failures and having a positive self-talk response ready to combat any negative feelings. If you are more likely to think you cannot accomplish a goal, then you will most definitely quit at the first sign of challenge. Be ready for these moments with positive reinforcement. An example would be, “One donut won’t ruin my diet. I can start fresh with my healthy lunch and get right back on track. I can do this!” Preparing a positive response before you are faced with your challenging situation will ensure that you actually respond positively and can pivot quickly to get back on course.

New Years resolutions may be tough to keep, but they are not impossible. When it comes to weight loss and diet help, SureFiz is the best tool to help you not only lose the weight but keep it off for good. We can help you be one of the 10-20% of the population who keeps their resolution by the end of 2021. Be sure to check out our website for more diet tips, healthy recipes and weight loss inspiration to keep you motivated throughout the entire year.

Weight Loss Facts And Myths Explained

With so much information online regarding weight loss and dieting, it can be hard to know what is true vs. speculation. Here is some insight to decipher these myths.

The information age has brought with it many wonderful adaptations to help us when we need information. The Internet can be incredibly helpful when needing to find diet advice during your weight loss journey. But with this endless information can also bring a lot of myths, which can confuse even the savviest of dieters. Although there are many myths and misconceptions when it comes to weight loss, we have found 6 that affect not only your mindset and preconceived notions but can also affect your success on your weight loss journey.

1. All overweight people are unhealthy, and skinny people are all healthy

This misconception can cause an unhealthy mentality for someone trying to lose weight; they may get discouraged and compare themselves in the gym when looking at others of different sizes. Although obesity is a precursor for other health problems such as heart disease, diabetes and more, it is not a guarantee. Many naturally thin people also have health problems. Weight and body size is also not an indicator of fitness level, as genetics can play a part in body size. There are many naturally thin people with smaller bone structure who don’t work out or watch their food intake. Realizing this can help you avoid pre-judgment and unhealthy mental comparisons. Everyone is on an individual weight loss journey and has unique goals.

2. Weight loss is always linear

Losing weight is not a linear process and the misconception that it is can be very discouraging when you’re trying to lose weight. It is normal for the body to fluctuate weight and can be based on many factors, including water retention, salt intake, menstrual cycles for women and other factors. If you lose 3 pounds one week and gain back one pound the next week, don’t stress. Your overall goal is what is most important in the weight loss journey.

3. Snacking is bad when dieting

It may seem that snacking all day would hinder a weight loss plan, and it definitely can—but it doesn’t have to be that way. According to webmd, dietitians recommend eating 5 smaller meals throughout the day can help stave off hunger and the urge to overeat. “One of the main reasons snacking has a bad rap is because of the choices we make from, say, vending machines that are packed with chips, cookies, candies, and other delectable — and fattening — treats. The good news is we’re not all chomping on candy bars come 4 p.m. — a whopping 70% of Americans use snacking as a way to incorporate fruits and vegetables into their diets, according to the Produce for Better Health Foundation ”. Finding healthy choices for your snacks is the most important factor. Some healthy choices are: carrots and hummus, apple and almond butter, or grapes and string cheese.

4. Carbohydrates make you gain weight

Low carbohydrate diets have become quite the trend in recent years, but are they the healthiest choice? The answer is a bit more complex. While a lower carbohydrate, higher protein diet can lead to weight loss; it doesn’t mean it is the only way to lose weight. Carbohydrates are a necessary form of fuel that the body needs to function well on a daily basis. It is more important to look at the type of carbohydrates being eaten. Overly processed white breads, sugary pastries, and processed foods are all unhealthy sources of carbohydrate fuel. Conversely, whole grain breads, rice and quinoa are highly nutritious and offer healthy fiber to a daily diet as well. If you are consciously choosing healthy sources of carbohydrates, you will find they compliment your diet and weight loss plan while also offering a source of fuel necessary to get you through the day.

5. Fast food is always fattening

When given the option, making your own healthy food at home is generally the best option. However, don’t fully write off that fast food restaurant as a quick option when you are trying to lose weight. Many fast food restaurants offer healthy options for the diet conscious consumer. According to Healthline, it is possible to get something relatively healthy at most fast food restaurants. If you’re on the go and need a fast stop, make sure you look for grilled chicken, a salad option or even order a burger without the overly processed bun. Many restaurants also offer nutrition information on their website or menu, so you can make an informed decision before placing your order.

6. Cardio is best for weight loss

Many people attempting to lose weight will hit the cardio machines and overdo it. While cardio is a great way to get your heart rate up, burn calories and lose weight, it isn’t the only way and a holistic, variety filled fitness plan is a better choice for long term results. Lifting weights is an often-overlooked component for new dieters because cardio is seen as a more effective calorie burn. But weight lifting can be just as effective in the short term and even more effective in the long term. Lifting weights helps to build lean muscle that is so important to overall health. Lean muscle mass also burns more calories over time, so having more muscle strength on the body will help it to be more efficient in the long run. Resistance training through weight lifting should be incorporated at least 2-3 times per week for maximum results. SureFiz trainer Jenn Ryan suggests finding a weight load that is heavy enough to fatigue the muscles in 12-15 reps. Lifting weights that are too light will not produce the desired weight loss results in your fitness plan, so grab some heavier weights and push yourself!

Although it can be overwhelming to have so much information available at the click of a button, doing a little bit more research can help you find more success in your weight loss program. Visit surefiz.com for more helpful tips, diet advice, recipes and workout tips. Be sure to follow us on instagram, twitter or facebook to see our updates and daily inspiration.

How to Stop Overeating For Lasting Weight Loss

If the holidays have left you bloated from overeating, check out some simple ways to change your habits and see better results in your weight loss journey

As we begin to wrap up the holiday season of 2020, many Americans are evaluating their lifestyles over the past year and vowing to begin 2021 with healthier food choices. If you are one of many Americans who struggle with overeating around the holidays, you are not alone. But if you struggle to control quantities and eat too much on a regular basis, you can severely hinder your weight loss plan and end up gaining weight instead of losing. SureFiz trainer and health coach Jenn Ryan has some advice to help you successfully lose weight and control your eating as you begin the New Year.

1. Start a Food Journal

How to Stop Overeating and See Lasting Weight Loss Results

Writing your food down can help you with more awareness of what you are eating but it can also help you see quantities. There are many online journals and apps to help you track your food. Many of them also calculate calories, macros and activity so you can see how you are doing on a daily basis and make adjustments as necessary.

2. Get Rid of Distractions

It’s much easier to overeat when you are in front of the television with a bag of chips. In an hour you could have mindlessly eaten the entire bag! Snacking while distracted almost always leads to overeating. If you find that you are hungry while you are working or watching television at night, put a small amount of snack into a bowl so that you have a limit to how much you eat. Try to find something that has protein to help you feel satiated so that you will be less likely to overeat. If you need help fitting protein in your diet, check out our blog on Simple Ways to Add More Protein. And make sure you add those snacks to your food journal so you can track everything.

3. Eat Your Veggies First!

Eating vegetables at the beginning of the meal can help you feel full faster, and prevent overeating items such as bread or starchy, high carbohydrate foods. Vegetables are also a healthy source of fiber in your daily diet and they can fill you up before you binge on less healthy options. Since most vegetables are also very low in calories, feel free to eat as many as you want!

4. Measure your Food

Measuring your food ahead of time will also prevent you from overeating. It is very easy to “eyeball” an amount of food and think it’s a certain amount when it is actually much more. One example would be rice. 1 cup of rice has a whopping 200 calories and almost 50 grams of carbohydrates. If you accidentally pile 2 cups on your plate, you’ve added a lot of calories and carbohydrates that won’t necessarily make you feel any more full, but could likely be the difference between losing weight, maintaining weight or even gaining weight. You can use measuring cups or even a food scale to weigh your food before putting it on your plate.

5. Serve Yourself in the Kitchen

Family style dining at the table may seem cozy and inviting, but it could be derailing your diet plan. When food is in front of you and easy to grab, you are much more likely to reach for seconds or thirds. By measuring your food on a plate and bringing it to the table, you are less likely to reach for more once you finish your first serving.

6. Eat with Smaller Plates

If you’ve ever heard the saying, “my eyes were bigger than my stomach”, it can apply here. When you plate your food, you will likely fill the circumference of your plate, no matter the size. If you use a large dinner plate and fill it up, you will likely over feed yourself and eat more than you need. By using a smaller plate or even a salad size plate you can serve yourself much less food to begin with and if you feel you need more after, you can have a small amount more.

7. Don’t Overstock Your Pantry

If your pantry is full of your favorite snacks, treats, processed foods and sugar, you will likely reach for those items mindlessly through the day. When you grocery shop, be very mindful of all the items on your grocery list and try to buy simple, healthy foods. If you don’t have salty, high fat or processed snacks easy to grab, you won’t be setting yourself up for failure when those late night cravings hit. Your favorite snack foods are much more likely to tempt you when they are in your pantry. If you have to go to the store and purchase them, the likelihood goes down a lot.

8. Meal Plan

Planning your meals and thinking ahead is a great way to set yourself up for future success. If you set aside time at the beginning of your week when you are focused and intentional, you can avoid the last minute decisions made when you are busy and need to grab something easy and quick. Meal planning can also help you keep your calories down because you can set your plan based on calorie counts in recipes you find. Be sure to find recipes that are high in protein and low in sugars and saturated fats to help your body fuel and feel satiated for longer.

9. Eat Smaller Meals

Eating smaller meals and snacks at regular intervals throughout the day will help you maintain a regular, healthy blood sugar level and avoid a blood sugar crash that could lead you to feel starving and binge eat everything you see. Planning to eat 3 small meals—breakfast, lunch, and dinner with 2-3 small snacks in between can help you go too long in between meals. Make sure if you are busy and running around throughout the day that you have simple easy snacks with you in your purse or car. Protein bars are great for this purpose. They are simple to grab, easy to eat and packed with protein to keep you feeling full while you are out.

Overeating and mindless eating is easy to do, especially when you are trying to lose weight. It is not impossible to get control of your eating habits but it does take some mindful effort and planning. Using these tips to help you in your weight loss journey can help you find success in your program faster, and with better lasting results. These tips are helpful not only during a weight loss program but also for a lifetime of healthy habits. If you need advice on weight loss, diet tips, recipes and more, check out our website at surefiz.com.

Healthy Tips to Get Your Best Night Sleep

Do you struggle to fall asleep or stay asleep? Here are some tips to help you sleep better and wake up refreshed and ready to tackle your weight loss program

Healthy Tips to Get Your Best Night's Sleep

Getting a good night’s sleep is imperative to success during weight loss. But many people struggle with sleep issues. They can range from troubles falling asleep, staying asleep or even just restless sleep during the night. And some sleep health issues such as sleep apnea, snoring and insomnia can have dangerous long term side effects for those who suffer. Many people in the past year have also attributed Coronavirus pandemic stress and anxiety to causing sleep disturbances. If you have suffered for years or only recently begun to feel the strain from sleep issues, there are some healthy, natural options to help you get a better night’s sleep.

Why is Sleep so Important?

Sleep is vital to well being, especially when working towards healthy weight loss goals. According to the National Institute of Health, “getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development”.

During sleep, many functions in the body heal and repair, including muscles. This can aid in injury prevention, as well as giving you energy to tackle your next workout. The brain also rejuvenates during sleep which is vital to daily function–not just at work or school but also in making healthy choices in a daily diet plan. If you are not getting enough sleep, you are more likely to turn to unhealthy sugary food options to help energize and fuel your day. This will backfire though, as the initial boost from sugar will lead to an energy crash later, not to mention added sugar will impede any success in your goal to achieving weight loss. Experts recommend a range of sleep based on age. According to the CDC, adults need a range of 7-9 hours of sleep per night. Children between the ages of 1 and 5 need anywhere from 10-14 hours of sleep, between daily naps and nightly sleep. Older children and teens need a range of 8-12 hours per night. Regrettably, many people don’t accomplish these hourly sleep goals for a range of reasons, but they are so vital to keeping your body strong, refreshed and ready to tackle everything in your day-from work to your fitness program to your healthy diet plan. If you are one of many who struggle with a good night’s sleep, try some of these tips to help you fall asleep and stay asleep:

Keep a consistent sleep pattern

Our bodies function in circadian rhythms. Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. [source: sleepfoundation.org] Going to bed and waking up at the same time each day will help keep your body in a consistent sleep pattern, making it easier to fall asleep at the same time each night and keeping your body’s rhythm in sync allowing you to also easily wake up in the morning.

Limit Napping

A short 15-20 minute power nap can help rejuvenate and energize you, but long drawn out afternoon naps can actually disturb your sleep-wake cycle and make it harder to fall asleep at night. If you feel the need to lay down and rest, be sure to set an alarm or timer so that you don’t fall into too deep of a sleep and remain napping for too long. It can also be helpful to keep naps earlier in the afternoon, versus later in the evening or close to your intended bedtime.

Don’t Drink Caffeine Late in the Day

While caffeine may be the go-to drink first thing in the morning for many, it can be hindering your ability to fall asleep at night if you consume it too close to bedtime. According to Healthline, “consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping”. If you’re looking for something to drink in the afternoon, decaffeinated coffee or tea can be an option. This will give you the comforting effects of an afternoon drink without the potential of disrupting your sleep patterns.

Try Supplements

There are many supplements on the market that can relax the body and help you fall asleep at night. One main supplement found to be helpful in many studies is melatonin. Melatonin is a hormone in the body that helps tell the brain it is time to go to sleep at night. Using a natural melatonin supplement in the ranges of 1-5 mg per night to help you sleep has been shown in many studies to aid in falling asleep and staying asleep. [source: Healthline]. Other supplements that have had positive results in some studies are lavender, magnesium, CBD, and gingko biloba. These supplements work to relax and calm the body, helping you feel ready to fall asleep when it’s time.

Cut the Midnight Snacking

Reaching for a late at night snack or late meal can hinder your sleep process. The body secretes hormones to help break down food and these processes can keep you more awake and unable to fall asleep. If you end up starving late at night, be sure to reach for smart choices. High sugar foods are a bad choice (not just for your diet plan, but also for sleep) but maybe a small glass of milk or a slice of turkey can be enough to fill you up without giving too much of a burst of energy late at night.

Set an Ideal Bedroom Environment

There are many aspects to a bedroom that can help you sleep at night. First and foremost is the comfort of your bed. It may be time to upgrade your mattress if you find that you are waking up with a sore back or neck every morning and it can certainly affect the quality of sleep you get at night. It is also important to keep a bedroom dark to help with circadian rhythm. Room temperature can be overlooked but is extremely important, as many people find it hard to sleep in too hot of an environment. The ideal room temperature may vary from person to person, but a general range to try is anywhere from 65-69 degrees fahrenheit.

Exercise Regularly

Regular exercise has many health benefits, beyond weight loss and building strength. It can also help you fall asleep and stay asleep. It is important to do your best to try and workout around the same time each day, and not to workout too close to bedtime. If you workout too late at night, your body is stimulated and energized and it can take some time to calm the body back down. SureFiz trainer Jenn Ryan recommends finishing your workout no less than 2-3 hours before your bedtime to allow time for heart rate to recover and allow for adequate protein and fuel intake for muscle recovery. If an evening workout doesn’t fit your schedule, try an early morning workout, which has many health benefits for your weight loss journey.

Reduce Liquids Close to Bed

Drinking a lot of water right before bed is a sure fire way to interrupt your sleep patterns. Increased liquid intake will increase urine output and lead to waking up multiple times a night. Having this sleep disruption on a regular basis will lead to problems in your sleep-wake cycle and lead you to feeling more lethargic during the day. To prevent this from happening, make sure you are drinking adequate amounts of water throughout the day, beginning right when you wake up. Keeping your body properly hydrated all day will help combat late night thirst and needing to drink large amounts of water at night. Try to stop drinking water 1-2 hours before bedtime to reduce the need to go to the bathroom in the middle of the night.

Turn off Electronics

There are many reasons to turn off those cell phones and televisions before bed, but a few important reasons that you should consider in regards to your health and wellness program. First of all, electronics emit a blue light that tricks your brain into thinking it’s daytime and can keep you awake. But another issue that can prevent a relaxing bedtime is social media, the news or anything that keeps your brain going at night. If you find that you need something to unplug at night, a nice magazine or book can help relax you without the addition of a blue light to keep you energized.

Sleep is so important for overall health and wellness, but especially when trying to lose weight and stick to a workout plan. While not all of these tips may be necessary for each individual, give some of these a try and see if they can help you with achieving restful sleep and waking feeling refreshed, ready to tackle your day. Visit surefiz.com for more weight loss and health advice to help you reach those fitness goals.

Do Vitamins Cause Bloating in a Weight Loss Plan?

Many vitamins and supplements contain nutrients that are beneficial for overall health and weight loss, but can they lead to side effects such as bloating?

Can Vitamins or Supplements Cause Bloating in Your Weight Loss Plan?

Supplementing with vitamins can help you with your diet, especially if you are lacking in some nutrients from your daily foods in your weight loss journey. But sometimes the same vitamins that are supposed to help increase overall health can also have some unpleasant side effects. Let’s take a look at some vitamins that can cause bloating, some that can relieve it and considerations you should take if you are supplementing with vitamins or minerals.

What are Vitamins?

Vitamins are organic compounds, or micronutrients, needed in small amounts in the human body, not just for weight loss but many other functions as well. Many vitamins can come from food but some come from other sources. For example, vitamin D can and generally needs to be absorbed from sunlight because there is not enough of a quantity in food we eat. Likewise, you may need to supplement if you find that you are deficient in a vitamin and the food you eat isn’t supplying enough. The best way to figure out if you are deficient in a specific vitamin is to see your doctor and have some testing done to determine. There are 13 known vitamins and they are classified as either water soluble or fat soluble. Fat soluble vitamins are more easily stored in the body than water soluble vitamins. (Source: Medical News Today).

Can Vitamins Cause Bloating?

Many vitamins do not tend to cause bloating but there are some instances where bloating can occur, which can be incredibly frustrating and uncomfortable during a weight loss journey. Multivitamins, especially those containing iron can cause mild discomfort and gas or bloating. Supplements containing fiber can create excess gas, as the body may not be accustomed to the level of fiber being ingested. Another reason you may be experiencing gas or a bloated feeling could be due to constipation, as some studies have shown links to vitamins and GI discomfort or constipation. (Source: livestrong.com)

Vitamin D

Recent studies have shown a link between vitamin D and bloating. Vitamin D, also known as the sunshine vitamin, is found in fatty fishes such as salmon and tuna or fortified foods such as cereals. But since it is not prevalent enough in foods we eat, supplementation is often necessary. Even those who live in sunnier climates tend to be deficient in vitamin D and can find it helpful to supplement. But in some cases, vitamin D can lead to bloating and gas or uncomfortable side effects. Vitamin D is a fat soluble vitamin, which means it is stored in fat cells in the body. Ingesting too much vitamin D over a long period of time leads to gastrointestinal side effects and can also lead to frequent urination, unexplained weight loss, weakness, damage to the kidneys, heart or blood vessels. (Source: livestrong.com) You should definitely check with your doctor if you feel you are ingesting too much vitamin D or experiencing some of these uncomfortable symptoms. Visit our blog for more information on the benefits of vitamin D and other nutrients on the immune system.

Are There any Vitamins that can Help with Bloating?

There are some vitamins shown to help with bloating. Vitamin B-6 can help as a diuretic to help reduce bloating from water retention. Calcium may also help with bloating but you may want to take with magnesium in order to reduce the chances of constipation. In any case, increasing your water consumption can always help with reducing bloating and water retention in the body, as well as aid in weight loss and your diet plan. Aim to get half your body weight in ounces at the minimum. Water can help with many other functions in the body, so drink up!

Making sure that you are getting the proper levels of nutrients (not too much or too little) is very important in overall health and wellness, as well as your diet plan and fitness program. If you notice regular symptoms that could be caused by vitamin deficiency or uncomfortable gastrointestinal side effects from vitamins, be sure and check with your doctor. And if you have any questions along your journey, the SureFiz website can be a valuable tool. We have workout plans, diet plans, recipes and more!

Tips to Help You Beat Winter Depression

As the days get shorter, colder and darker, many Americans suffer from seasonal depression. Here are some tips to help you get through hard winter months.

Seasonal Affective Disorder

If you feel like the winter months and darker days make you feel sad, anxious or fatigued, you are not alone. Many people explain feelings of sadness that increase in winter months. Healthline describes this as follows; “If the changing seasons leave you feeling sad, anxious, empty, or experiencing other negative emotions for most of the day, nearly every day, you may have seasonal affective disorder (SAD) — a condition now officially termed major depressive disorder with a seasonal pattern. ‘Symptoms of this recurrent form of depression most often emerge during the darker winter months, then disappear as days grow longer and brighter come spring’, says Ken Duckworth, MD, medical director for the National Alliance on Mental Illness (NAMI) and assistant clinical professor at Harvard University Medical School in Boston.

It is very common as the days get shorter and darker for the feelings of sadness to increase, and many areas also experience harsher weather changes with winter, forcing them to stay indoors. With the coronavirus pandemic affecting everyone more now than ever, feelings of hopelessness and depression are incredibly commonplace no matter which climate you live in. If you’re wondering how to beat the winter blues, there is hope. Here are some natural, cost effective remedies that can help you weather the winter and see some light on the other side.

Get Moving

One of the easiest, cheapest ways to cure the winter blues (or any blues) is to get some exercise. “Exercise is incredibly beneficial for mental health”, states SureFiz trainer and health coach Jenn Ryan, “Beyond the feelings of accomplishment after a good workout, exercise also boosts endorphins, serotonin and the feel-good hormones in the body. Regular exercise also clears the mind and reduces stress, making you feel like you have the strength to tackle any hard things in life. In addition, exercise can help you sleep better and get the rest you need to feel better”. She suggests trying a simple 30 minute walk, jog or bike ride to get outside. If you have access to a set of stairs, try our simple stair workout ideas to get sweaty and move the body out of depression.

Supplement with Vitamin D

Vitamin D has many health benefits. It’s main job in our bodies is to promote calcium absorption and strengthen bones but it can also help with the following functions; muscle strength, immune boosting, fight inflammation, strengthen oral health and even aid in weight loss. One of the benefits found in recent years has been the benefit of fighting depression. Vitamin D is also called the sunshine vitamin, as we can get vitamin D from sunlight. Researchers in the journalNeuropsychiatry found “a significant relationship between depression and vitamin D deficiency.” Many people who supplement with vitamin D notice a difference in mood and feelings of wellness, as well as the ability to stay healthy.

Eat Right

Getting a healthy diet is another highly recommended way to combat seasonal depression. “The body needs vital nutrients, and the best way to prevent deficiencies is to get them through real food”, says Jenn Ryan. When you fill up on comfort foods filled with fat, sugar and processed chemicals, they may taste good and initially fill a void, but eventually can lead to worse feelings of indigestion and sluggishness. Instead, she recommends that you fill your plates with plenty of colorful fruits and vegetables, whole grain, fiber filled grains, healthy proteins and fats such as avocado. By eating healthier more balanced foods, you will not only feel satiated when needed but will avoid the after feelings of guilt and fatigue. With healthy fuel, you will be able to have energy to get out of bed and face the day.

Light Boxes

UV light boxes can also be a great way to help fight against seasonal depression. When the winter months bring cold, darker days, many people don’t get the daylight or vitamin D that they need each day, as we mentioned above. Light therapy boxes can help with this by emitting a light mimicking outdoor sunlight. According to Better Health, “Light therapy, also known as bright light therapy or phototherapy, is a therapeutic method that can be used to treat seasonal affective disorder. It can also treat other conditions as well, including other types of depression, sleep disorders, and other conditions. It can even be used for other issues that may mess with your internal clock, such as jet lag or adjusting to a nighttime work schedule…light therapy uses a light therapy box that gives off a bright light. The light is meant to mimic natural outdoor light”. By sitting next to the light each day, many people feel a lift in their mood and reduction in symptoms of seasonal depression.

Journal

Writing in a journal can be a cost-effective, simple way to fight depression. The ability to focus your thoughts and bring pen to paper is extremely effective in clearing the mind, helping with focus and feeling better. It is a common practice that has been around for many years, and getting your thoughts out can often help you sort through them and find a solution. Finding a nice, quiet place to write out your thoughts and feelings can help make it a routine in your weekly life. Once your feelings are sorted out on paper, the mind has clarity and can often help boost emotions, with feelings of being able to tackle the hard things in life.

Benefits of CBD in a Weight Loss Program

What is CBD and can it be a helpful tool in a weight loss program? Here is a look at the popular supplement and its potential benefits in your diet plan.

What is CBD and can it help aid in a weight loss program? A look at the popular supplement and its potential benefits.

CBD has become a popular supplement in recent years. CBD is cannabidiol, and is one of many components of the cannabis plant. Many people who use CBD tout a variety of positive benefits, but minimal studies have been done on humans to determine its effectiveness. Medical News Today reports, “While research suggests that CBD may be a promising treatment for some health problems — including relieving chronic pain, improving sleep, and reducing inflammation — there is not enough evidence to prove that it is effective for any of these issues. Researchers are also looking at the possibility that CBD can help people lose weight and reduce their risk of issues associated with being overweight, such as diabetes and metabolic disorder”. With more research on its benefits, we could see more evidence linking benefits to CBD use in regards to weight loss and other effects.

CBD vs. THC

One common question many people ask is whether or not CBD is the same as marijuana. CBD is one component of the cannabis plant, and THC (otherwise known as tetrahydrocannabinol) is another component. THC is the component of cannabis that has psychoactive properties, which gives users the feeling of being “high”. CBD does not have the same psychoactive effects, therefore using CBD offers similar benefits as THC without the effect of feeling “high” or altered. CBD, if derived from hemp, is considered legal for use in all 50 states. THC is not legal in all states for consumption, although some states have recently made it legal for medical and/or recreational use.

Benefits

CBD offers a range of potential health benefits, including: pain relief, reducing anxiety, helping with sleeplessness and improved brain and heart health. Some preliminary results show it can help with weight loss, although further studies on humans are needed to determine effectiveness. According to Healthline, “recent animal studies indicate that CBD affects weight by interacting with CB1 and CB2 receptors in lymphoid tissue and the brain. These receptors are thought to play important roles in metabolism and food intake. In a two-week study, rats were injected with CBD daily at doses of 1.1 and 2.3 mg per pound of body weight (2.5 and 5 mg per kg). Both doses produced significant reductions in body weight, with the higher dose having the most pronounced effect. It’s important to note that CBD was injected, not given orally. In another rat study, CBD led to a significant reduction in food intake compared to other cannabinoids, including cannabigerol and cannabinol”.

Downsides

Even though some studies showed that CBD was related to weight loss and reduced food intake with rats, some other studies showed that it could potentially lead to an increase in appetite, not a decrease. “One 3-month study gave 23 children with Dravet syndrome — a type of epilepsy — up to 11.4 mg of CBD per pound of body weight (25 mg per kg). Some children experienced increases in appetite, but others experienced decreases. Additionally, a recent review in 2,409 people who use CBD found that 6.35% experienced increased hunger as a side effect” (Healthline). With mixed results it can be hard to reach any conclusive evidence supporting either argument. Further studies over longer periods of time will need to be conducted to reach some conclusions in support of whether CBD aids in weight loss or not.

The Bottom Line

Should you try CBD in your weight loss program? With such mixed results and very little evidence pointing towards weight loss benefits, you are not likely to see measurable results. However, you may find that there are a number of other benefits to trying CBD oil for pain, anxiety or sleeplessness. When looking for success in your weight loss program, be sure to stick to methods that have been proven over time to offer real results-eating healthy, getting regular exercise and moving more in your daily life. Be sure to weigh yourself regularly on your SureFiz smart scale to monitor your progress and see your results. SureFiz is here for you on every step of your journey with the Secret Sauce to Weight Loss.

Benefits of Working Out First Thing in the Morning

Any workout is better than no workout when it comes to weight loss success. However, there are some benefits to getting in your sweat sesh first thing.

Working out is a vital part to success in any weight loss or weight management program. In our current society, life is busy-job or school, family, kids, sports, church and hobbies can consume daily life and make it hard to fit in a workout session. So whatever time of day it is, fitting in a workout is a good thing. If you are trying to figure out the best time of day and have some flexibility, working out in the morning can offer some benefits. Here are a few reasons working out in the morning can benefit you:

Better mood

Regular exercise has been shown to increase endorphins in the body. Endorphins are otherwise known as “feel good” hormones. By working out in the morning and releasing these endorphins first thing, you set the day off on the right track. The feeling of accomplishing a great workout will carry you through the whole day.

Less “life” distractions

As we mentioned before, life is busy. Often, as the day progresses, so does our “to-do” list and sometimes even unexpected things arise causing a later workout to be tougher to fit in. By working out first thing in the morning before the work emails or phone calls start flooding in, you will ensure that you can not only fit in a workout but that it will be an adequate length of time needed for your health and weight loss goals.

More energy through the day

Exercise is not only great for a calorie burn during your workout, but exercising at a high enough intensity during your morning workout creates a “post workout” elevation in heart rate and overall energy. This can also lead to more daily activity, as increased energy and awareness will help you want to move more throughout your daily activities.

Better sleep

Exercise at any time helps improve sleep quality, but those who exercise in the evenings risk the possibility of that increased energy we mentioned in #3 affecting their ability to fall asleep. People who workout in the evenings report that they feel increased energy after their workouts and have a harder time falling asleep at an early enough hour.

Better focus

Exercise has been proven to improve mental focus and clarity-any time of the day you do it. But by getting your sweat on early in the morning, you could help with some of that clarity throughout your work day. If you find yourself having trouble with focus and concentrating, try an early morning workout to help boost your brain. You might find that it’s just what you need for a mental start!

When considering early morning or first thing in the morning workouts, another thing to consider is whether or not to eat before your workout. The topic of fasted cardio is one that is highly debated and experts have differing thoughts on the concept. Our article Pros and Cons of Fasted Cardio in Weight Loss gives a look into more about what fasted cardio is and whether it will work for you.

Even though getting any workout at all is better than no workout, there can definitely be some benefits to getting up before sunrise and starting your day off on the right foot. If you’re finding it difficult to get up in the morning or you hit the snooze button too much, try and set your alarm for the same time each morning. Consistency in your sleep patterns will make it much easier for you to get up for that workout. And who couldn’t benefit from a little more time in the morning to get extra things accomplished on those non-workout days? No matter when you choose to work out, be sure you are using your SureFiz scale and app to help you track your goals and stay on track with your weight loss program.

Simple Ways to Get More Protein in Your Diet

Do you struggle to get enough protein? Here are simple ways to boost protein in your diet to maximize your weight loss program

How Much Protein Do You Really Need?

There are three major macronutrients that compose our daily diets: carbohydrates, protein and fat. Each of them plays a vital role to the nutrition of our bodies. But very commonly in a weight loss journey, people find their daily protein count too low. Protein is vital to building and maintaining muscle, keeping the body lean, and helping to satiate us, among other benefits. The recommended daily amount of protein varies per person and is dependent on personal goals, but in general it should compose around 25%-35% of your daily diet. This means that in a 1500 calorie diet, someone should be aiming to consume anywhere from 300-420 of their daily calories from protein, or approximately 75-105 grams of protein. Without some strategic planning, it can feel impossible to hit these goals. After all, carbs and fat are so much easier to eat and sometimes more fun! Here are some simple ways to try and help you get closer to reaching those goals.

Start Your Day with Protein

It might seem easier to reach for that box of cereal or throw in a piece of toast, but starting your day with protein sets you off on the right foot, supports your muscles first thing and helps you feel more satisfied for longer. There are studies that have shown better brain performance from eating protein first thing in the day, too. Here are some breakfast suggestions for you:

Eggs-there are so many ways to eat an egg. Fried, poached, simple scramble with veggies, or if you’re tight on time in the morning have some previously hard boiled and peeled eggs ready in the fridge to grab on your way out. Try this simple recipe-egg “muffins”. Scramble 12 eggs with whatever veggies you like, pour the mixture into a muffin tin and bake 12-15 mins til done. Pop the “muffins” out, put them in a container and refrigerate for the week or freeze for long term.
Fruit with greek yogurt-not an egg fan? Chop up some of your favorite fruit, and pour over 1 cup of greek yogurt for a simple, filling breakfast packed with protein, and sure to fill you up for hours.
Chicken sausage-Another simple way to get protein in the morning, yet lower in fat than traditional sausage. You can also cook these up ahead of time and store in the fridge for those busy mornings.

Supplement with Bars or Shakes

Protein bars and shakes are a great way to supplement additional protein. Many have at least 20 grams per serving and there are many options on the market today-whey protein, vegan protein, paleo-style protein made with egg or beef, and more. The shakes and bars have come a long way in recent years-many are very flavorful and less chalky tasting than they used to be. One thing to watch for with protein bars and shakes is the ingredients. Try to find a product that is as natural as possible, without a list of 50 chemical based ingredients that you can’t pronounce. In this case, less is more-the smaller the ingredient list, the more natural/better it is for you. Try a few different kinds until you find some you really like! Keep some protein bars stashed in your purse, car or gym bag in case you are out running around and find yourself starving. This will prevent you from grabbing something at a convenience store or fast food drive-thru on the go.

Add Collagen to Your Coffee

Collagen powders have become quite popular in recent years and for good reason. Collagen is a great source of protein, can strengthen your bones, improve brain and heart health and even help with keeping your skin glowing. There are many options for collagen powders that are flavorless, which makes it super easy to add a scoop to your morning coffee, or to your soup or even to baked goods. The options are endless with this easily dissolving flavorless source of protein. If you have kids who need a protein boost, add it to their water or juice, or even their macaroni and cheese-they’ll never know!

Sneak it on the Side

Many people don’t think of side dishes or accompaniments as being good sources of protein, but they really can help increase overall daily protein consumption when you add them strategically. For example, one cup of cooked green peas contains a whopping 9 grams of protein per cup-that’s more than a glass of milk! Other vegetables with higher protein content are broccoli, spinach, asparagus, potatoes, sweet potatoes and brussels sprouts, containing an average 4-5 grams of protein per cooked cup. Other helpful sources of protein are nuts, quinoa, nut butters, hummus, lentils and other beans. These can also be great sources of protein for vegetarian and vegan dieters as well. Adding any of these items to your meals or snacks can help boost that overall protein intake as well.

As with any diet plan or fitness program, tracking can help you stay on track and reach your weight loss goals. This is the same when it comes to protein. Tracking your daily protein intake can help keep you aware of how much you are eating per day and how much you need to add to get to your own personal goal. SureFiz is with you along your weight loss journey and can help you break down your larger goals into manageable sub-goals. If you haven’t checked out our amazing program yet, be sure to click here and sign up today!

How to Enjoy Thanksgiving During a Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

How to Enjoy Thanksgiving and Stay Healthy in the Coronavirus
Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

Many people can agree that this past year has been unprecedented, a year like no other that we have experienced in this generation. The entire world has been affected by the Coronavirus pandemic, no region untouched. As we near the holiday season, it is clear that Thanksgiving and even Christmas will likely be celebrated differently. Just because our holiday traditions may not be the same in 2020 doesn’t mean we can’t enjoy the fellowship of family and friends while staying safe, healthy and protecting others.

Keep Gatherings Small-or Virtual

Many Thanksgiving traditions involve gathering with family and friends. Thanksgiving has historically been one of the biggest travel times every year but with the novel Coronavirus pandemic, many travel plans have halted and people have opted to stay home with their immediate families to stay healthy. Others may just keep their circles smaller with close family. No matter what you decide, staying safe and healthy this year doesn’t mean you have to feel completely disconnected. Earlier this year when many states were on a stay at home requirement, families and friends gathered over Zoom calls, FaceTime, or other video apps to share meals, a happy hour, weddings, birthdays and other joyous occasions. The holidays can be a time of celebration from afar, but still together. So raise a glass to your computer screen and smile at the faces on the other side, knowing that we won’t be apart forever.

Don’t Let a Thanksgiving Cheat Meal Become a Cheat Week

Many health experts, trainers, health coaches and nutritionists will tell you-one cheat meal won’t ruin your diet or weight loss success. But an entire long weekend of eating Thanksgiving leftovers could certainly put a damper on your goals and leave you working hard to gain back momentum. Make sure that you enjoy smaller amounts of some of the most unhealthy items-stuffing, mashed potatoes, gravy, pie, sweets–and fill the plate with turkey, salad, vegetables and other less calorie laden foods. It’s ok to enjoy the day without guilt and try small amounts of festive foods, while keeping in mind that you have a goal and you want to stick to your plan to reach it. Let the others in your household enjoy leftovers the following days, while you get back on track and on your diet and fitness plan. It can be hard to resist all the leftovers but remember you CAN do it!

Take Care of Yourself

In many different ways, the holidays can be stressful and anxiety-inducing. This year may have its unique challenges and stressors. It is important to remember overall wellness. Get lots of adequate rest, stay on your regular exercise routine and take time to decompress from the stressors of life and the holidays. Finding a good book, taking a relaxing bath or even some light yoga can all help give you the time you need to refresh and feel ready for anything that happens.

Give Thanks

Remembering the reason for the Thanksgiving holiday is of utmost importance-maybe more so this year than ever before. Taking some time for remembrance, gratefulness and thankfulness is good for the soul and the body. This year has been challenging and at times it can be easier to focus on all the things we have lost instead of all that we have. Go around the table with your immediate family or whoever you share dinner with and take turns talking about what you are thankful for this year. You may find that you gained more than you thought you had lost. Finding the silver lining in every cloud is a huge component of staying healthy and whole. The feeling of thankfulness and gratitude can carry you through this entire holiday season and into next year.

We can and will get through this together, and look forward to future holidays when we can all gather together and keep each other safe too. From all of us at SureFiz, we wish you the best and most fulfilling Thanksgiving holiday. May you enjoy every moment and maximize the moments of happiness in the day. Happy Thanksgiving!

Healthy Foods For A Strong Immune System this Winter

A strong immune system has many components, including a healthy daily diet. Here are some foods to try to help you stay healthy through the winter.

A strong immune system has many components, including a healthy daily diet. Here are some everyday foods you can eat to help you stay healthy through the winter.

Healthy Foods to Keep your Immune System Strong this Winter

The body’s immune system is it’s first defense against illness. When it comes to preventing colds, flus or even the coronavirus, keeping the body strong and healthy is of utmost importance. You don’t need to reach for expensive vitamins and supplements to keep your body strong. There are many healthy foods that you’ll find easy to incorporate into your daily diet and weight loss program.

What makes an immune system strong?

When it comes to keeping your immune system strong and thriving, several components are important to keep in mind. The immune system isn’t single faceted, but a complete system in the body that depends on a lot of factors to function well. Some of the main ways you can help your immune system stay strong are:

Get enough sleep
Quit smoking cigarettes (or don’t start)
Exercise regularly
Try to minimize stress
Practice good hygiene-washing hands, etc.
Maintain a healthy weight
If you drink alcohol, do so in moderation
Eat a variety of natural, healthy foods-especially fruits and vegetables
Keep sugar intake low, avoid unnatural sources

Working on all of the above areas can help keep your immune system strong and ready to fight off any illness or infection, but when it comes to eating healthy some foods are definitely superior in their immune-boosting qualities. Focus on foods that are high in antioxidants, vitamin C, vitamin D, and zinc. The key is getting a good variety of these foods to keep each of these nutrients strong in your body.

Antioxidants

“Antioxidant” is a word used a lot in the health and fitness world. But what does it really mean? Broken down, according to veryhealthy.life, the anti means against and oxidant refers to something that will chemically combine with oxygen. This means that antioxidants prevent oxidation against free radicals. When there are free radicals within the body they can cause a chain reaction that causes damage to the cells. Antioxidants can help keep your cells strong against this free radical damage. Some popular foods that are high in antioxidants are:

Raspberries, cherries, apricots, cranberries and watermelon
Broccoli, spinach, artichokes,
Rosemary, oregano, thyme
Kidney beans
Turmeric
Acai powder
Allspice, cinnamon, cocoa powder

By combining many of these fresh fruits, vegetables and spices together, there are many easy and creative ways to get more antioxidant rich foods into your diet.

Vitamin C

Vitamin C might be the most common vitamin known to fight illness and aid in recovery well. Because the body cannot produce or store vitamin c, it has to be sourced through the diet, and finding daily sources in a variety of foods can help ensure you are getting enough. When you think of vitamin c you might immediately think of oranges or other citrus, but many other foods are high in vitamin c that may not have come to your mind. Here are some great healthy food options that give a boost of vitamin c:

Red pepper, green pepper, green chile pepper
Oranges, strawberries, papaya, guava
Broccoli, potato, brussels sprouts, cauliflower
Lemon, grapefruit, kiwifruit, mango

Vitamin D

Vitamin D has been known for many years to promote bone growth and absorb calcium. Recent studies have also shown a link between vitamin D and other important body functions, including a healthy immune system response. “Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease” (webmd). The body can produce vitamin D, but only after skin exposure to sunlight for an extended period of time. Unfortunately, those who live in less sunny climates can be at a higher risk of vitamin D deficiency. Even those who live in sunny areas may still have vitamin D deficiency if they spend a majority of their time indoors. Recent studies have been conducted on the potential role vitamin D may have in the immune response to COVID-19. Although more research needs to be done, studies show positive results that link vitamin D to the immune system strength needed to fight the coronavirus and other diseases. If you are not able to get enough sunlight daily, these foods can help to supplement vitamin D in your body:

Salmon
Herring, sardines, cod liver oil
Egg yolks
Mushrooms
Fortified foods with vitamin D, such as cow’s milk, soy milk, orange juice, cereals and oatmeal.

Getting vitamin D from all natural sources such as the sun and natural healthy foods is always the best way to give the body what it needs on a daily basis.

Zinc

Zinc is an essential trace mineral that plays an important role in the body, including slowing the aging process and providing an antioxidant barrier against free radicals. The body doesn’t need large amounts of this mineral for healthy function, so it is an easy nutrient to supplement with a healthy diet. Keep in mind that animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood (draxe.com). That doesn’t mean animal foods are the only source, but combining animal and plant sources can help guarantee you’re getting all you need in your daily diet. Some of the foods highest in zinc are:

Grass-fed beef, lamb, chicken
Pumpkin seeds, hemp seeds, cashews
Chickpeas, lentils, almonds
Kefir, yogurt, ricotta cheese
Mushrooms, spinach, avocado

By working at maintaining a healthy immune system through the winter months, you can do your best to stay strong and able to fight any viruses that come your way. Choosing a variety of foods from all of these categories will help you feel better, stay stronger and promote healthy weight loss as part of your overall diet plan. Holistic health is not just about weight loss or physical appearance, but about the functions of the entire body. By keeping all of your systems strong you can feel better from the inside out.

The Importance of Warming Up and Stretching

Getting in a good workout is not the only important part of a fitness routine. Warming up and stretching are just as important as the workout itself.

Getting in a good workout is not the only important part of a fitness routine. Warming up and stretching are actually just as important as the main body of your workout, and are incredibly important in preparing your muscles for hard work as well as preventing injury.

Warming up and stretching are usually the forgotten part of a workout routine. Some people don’t do them because of lack of time or are just too lazy and don’t understand their overall importance. According to the Mayo Clinic, doing regular warming up and stretching before and after every workout is very important to keep your body functioning well. It’s associated with significant health benefits like the increase of flexibility and range of motion of your joints; which helps keep you mobile, improves circulation and posture, helps to relieve stress by relaxing tense muscles, and prevents injury-especially if your muscles or joints are tight.

The Importance of Warming Up and Stretching

Considering the benefits of it, you should try to fit a warm up and stretch into your workout routine. Even if you don’t workout regularly, it’s suggested that you should do stretching at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you may want to stretch once or twice every day. The easiest way to do regular stretching is before getting out of bed every morning. If you know some simple yoga poses, that would be preferable. But you can easily do a few gentle head-to-toe stretches by reaching your arms above your head and pointing your toes.

If you plan to include both warming up and stretching into your workout routine, keep these points in mind:

Dynamic movements for warm up are much better than static movements. The goal of a warmup is to increase your blood flow and heart rate, prepping your muscles and joints before the main workout. Start with slow and controlled movements to bring both the lower and upper body through a safe range of motion. After a handful of repetitions, move a little faster, and do more upbeat tempo movements like high knees, jumping jacks, or squat jumps. Studies show that doing dynamic movements for warm up can increase power, explosiveness and overall performance as opposed to static warm up movements.

When you are stretching after a workout, focus on major muscle groups and muscles and joints you routinely use such as thighs, hips, lower back, calves, neck and shoulders. Hold each stretch for around 30 seconds. You might feel tension while you’re stretching, but if you stretch to the point of pain, you’ve gone too far. Stop and back off to the point where you don’t feel any pain, then hold the stretch. Relax and breathe slowly. Try not to hold your breath while stretching and don’t bounce in and out of the stretches.

3 Recommended Free Youtube Workout Channels

Check out these 3 free Youtube workout channels! You will definitely enjoy the benefits of these channels to your weight loss and fitness journey.

If you are really determined, losing weight and maintaining your fitness is not that difficult or expensive. There are tons of free workout videos on Youtube. You can pick from so many different styles and instructors-all free of cost! But with all that is online these days, it can also be overwhelming. How would you select one out of so many? You might select one based on the number of views, the number of likes, etc or you might try to see if the video provides a workout list. Maybe you even take a sneak peek at the content of the video to see if the workouts are doable, fun, or matching your current mood. You might read through the comments first to check out the reviews. But how do you really know what is a good option with so much to choose from?

To help you narrow it down, we found 3 recommended free workout channels on Youtube for you. You can follow their workouts with little to no equipment at all. Check them out!

Fitness Blender

3 Recommended Free Youtube Workout Channels — _{Image source: Fitness Blender}

Fitness Blender has more than 600 free workout videos on Youtube! You can find bodyweight HIIT cardio workouts, kickboxing cardio, strength training workouts, yoga and pilates workouts, lower body focus or upper body focus, low impact or high impact, and many more. One added benefit-they post the average calories being burned per workout video. All of the instructions and easier workout modifications are discussed very clearly and are easy to follow. They do not use any music in their videos so you can listen to your favorite playlist while doing their workouts. If you are looking for an added challenge, try their 1000 calories workout. It’s insanity!

Blogilates

Blogilates has great bodyweight pilates-like workouts that are really easy to follow, but beware-they burn so badly! Casey Ho, the instructor, will chat with you throughout the workout. She talks about the moves, about her day, about you, about anything, and it feels like you are working out with a friend. Sometimes she adds dance cardio which adds some fun if you are into dancing. If you visit her website, every month she posts a new workout calendar to follow by just using the free workout videos and challenges found on her channel.

POPsugar Fitness

POPsugar Fitness is exactly like workouts you can find on TV. It’s designed as a group exercise with the instructor in the front chatting and giving instructions. The people behind him/her follow all the movements, sometimes showing the easier variation of the movement for a lower impact option. They also have variations of workouts for different levels, including pregnancy workouts. Our recommended favorite workouts are kickboxing cardio and dance workouts. They are really fun to do!

Give them a try and let us know what you think of them.

After doing these workouts consistently for a week, don’t forget to check your progress with your SureFiz smart scale and see where you are. It will help you plan the next week’s workout schedule as well as your intensity and your diet. Chat with our dietitians, nutritionists, or fitness experts in the forum if you need any extra guidance. Make your weight loss journey enjoyable and fun every step of the way!

4 Workout Moves You Can Do Using Stairs

There’s no excuse for not moving! Keep your weight loss and fitness going by using only stairs

The holiday season is coming, you might be planning to go back home to see your parents. Or maybe you are already stuck at home with family because of lockdown. During these times, trying to lose weight and maintain your fitness is not an easy job. Especially when there’s no access to a gym or workout center. But it’s not the end game-don’t give up! It doesn’t mean you can’t do anything at all. Something as simple as a set of stairs can give you a good workout. We put together the following 4 great workout moves you can do simply by using stairs.

Squat-To-Stair Jumps

Stand on the floor and jump to the first step on the stairs and make sure you land in a squat position. To help you get the idea, here is an illustration by Women’sHealthMag:

Make sure you do this for 2 minutes per set and then repeat 4x.

Step Up Runs

Start with the toe of one of your feet (say left foot) on the first step of the stairs and the right foot on the floor. Then, you jump while switching the foot (like running), so the left foot is back on the floor while the right foot is on the first step, and so on. Remember you just tap the toe of your foot on the step and switch it as fast as possible. To help you get the idea, follow this video by Joanna Soh:

Make sure you do these as fast as possible for 2 minutes per set, and then repeat 4x.

Elevated Push Ups

Elevated push-ups are a great way to modify a traditional push-up. For beginners, place both of your hands on the first steps of the stairs. For the difficult version, do pushups with both of your feet on the first or second steps of the stairs. In both versions, make sure your hands are at chest height and slightly wider than your shoulders. See below for the easy version:

And below for the harder version:

Here’s an advanced option if you really want to challenge those arms!

Make sure you do 20 repetitions per set, then repeat 4x.

Bulgarian Split Squats

Start this exercise at the bottom of your stairs. Facing away, place one leg back, resting your foot on the second or third stair. Then squat down, only using your front leg. Make sure you press your weight down into the heel of your front foot (not the toes), to help protect your knees. Do 20 repetitions on each leg, then repeat 4x. Check out the below illustration to help you get the idea:

Add some weights if you want to add challenge. If you don’t have any weights, grab a couple water bottles, fill them with water, dirt or sand for a simple DIY set of weights!

Tricep Dips

Sitting facing away from the stairs, place your hands at your sides, with palms on the stair to support your body. Then lift your body, keeping your back straight, trying to dip as low as possible then lift your body up again. That is 1 repetition. Try to do it for 20 repetition per set, and repeat 4x. You can also do this workout with a chair. Check out the below illustration to help you get the idea:

There you have it-a stair workout for you to complete at home! This whole workout routine will take only around 30 to 45 minutes to finish, depending on your rest time between sets. You can do it in your pajamas, without any shoes, while watching a movie or having a chat with a family member. Very simple and easy-give it a try today!