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.

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

Uncovering the Best Diets For Lasting Weight Loss

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 

Uncovering the Best Diets For Lasting Weight Loss

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

Uncovering the Best Diets For Lasting Weight Loss

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 

Uncovering the Best Diets For Lasting Weight Loss

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 

Uncovering the Best Diets For Lasting Weight Loss

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

Uncovering the Best Diets For Lasting Weight Loss

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.

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.  

How A Smart Scale Can Help You Lose More Weight

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.

How A Smart Scale Can Help You Lose More Weight

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.

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.

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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. 

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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 

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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. 

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?

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

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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

Unexpected Reasons Why You Might Not be Losing Weight

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!

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.

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

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

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

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.  

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

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.  

Healthy Tips to Get Your Best Night's Sleep

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?

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 or Supplements Cause Bloating in Your Weight Loss Plan?

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.

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

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! 

How To Know We Are At Healthy Weight?

Being both overweight and underweight are not healthy. Now, how do we calculate correctly if we are at healthy weight?

healthy weight

A high amount of body fat can lead to weight-related diseases and other health issues. Being underweight is also a health risk. Body Mass Index (BMI) and waist circumference are screening tools to estimate weight status in relation to potential disease risk. However, BMI and waist circumference are not diagnostic tools for disease risks. A trained healthcare provider should perform other health assessments to evaluate disease risk and diagnose disease status.

Adult Body Mass Index Or BMI

BMI is a person’s weight in kilograms divided by the square of height in meters. A high BMI can indicate high body fatness, and a low BMI can indicate too low body fatness. To calculate your BMI and ideal weight use SureFiz® calculator.

  • If Your BMI Is Less Than 18.5, It Falls Within The Underweight Range.
  • If Your BMI Is 18.5 To 24.9, It Falls Within The Normal Or Healthy Weight Range.
  • If Your BMI Is 25.0 To 29.9, It Falls Within The Overweight Range.
  • If Your BMI Is 30.0 Or Higher, It Falls Within The Obese Range.

At an individual level, BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual’s health status and risks.

Waist Circumference

To correctly measure waist circumference:

  • Stand And Place A Tape Measure Around Your Middle, Just Above Your Hipbones
  • Make Sure Tape Is Horizontal Around The Waist
  • Keep The Tape Snug Around The Waist, But Not Compressing The Skin
  • Measure Your Waist Just After You Breathe Out

Another way to estimate your potential disease risk is to measure your waist circumference. Excessive abdominal fat may be serious because it places you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood pressure, and coronary artery disease. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions if you are:

  • A Man Whose Waist Circumference Is More Than 40 Inches
  • A Non-Pregnant Woman Whose Waist Circumference Is More Than 35 Inches

Try out SureFiz calculator to calculate your body composition without having to do all the math.

Source: CDC